If you want to take control of your health, you cannot just eat any dish in Subway unless you get to know the Subway nutrition facts that you need to know. Only by doing this could you avoid food items on their menu list that are high in calories and saturated fat. They are not good for your health.
You may think that avoiding pork and beef and choosing chicken is better. That depends on how they are cooked. Chicken that is cooked using too much oil, salts and spices will have the same effect as fatty pork and steak.
View Subway prices here.
| Food | Serving Size | Calories | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Total Carbohydrates (g) | Dietary Fiber (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|
Footlong Sandwiches |
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| Footlong B.L.T. | 1.00 Sandwich | 640 | 18 | 8 | 0 | 40 | 1300 | 86 | 10 | 16 | 30 |
| Footlong Bacon Egg & Cheese | 183.00 g | 410 | 16 | 6 | 0 | 240 | 1050 | 45 | 5 | 6 | 23 |
| Footlong Black Forest Ham | 1.00 Sandwich | 580 | 9 | 2 | 0 | 50 | 1600 | 92 | 10 | 16 | 36 |
| Footlong Black Forest Ham Egg & Cheese | 202.00 g | 390 | 13 | 5 | 0 | 240 | 1120 | 45 | 5 | 7 | 24 |
| Footlong Breakfast B.M.T® Melt | 226.00 g | 490 | 22 | 8 | 0 | 265 | 1600 | 46 | 5 | 8 | 28 |
| Footlong Buffalo Chicken | 266.00 g | 420 | 15 | 3 | 0 | 55 | 1100 | 46 | 5 | 8 | 25 |
| Footlong Cold Cut Combo | 1.00 Sandwich | 720 | 24 | 8 | 0 | 100 | 2060 | 92 | 10 | 16 | 34 |
| Footlong Egg & Cheese | 174.00 g | 360 | 12 | 4.5 | 0 | 230 | 860 | 44 | 5 | 6 | 19 |
| Footlong Italian B.M.T® | 1.00 Sandwich | 820 | 32 | 12 | 0 | 90 | 2520 | 92 | 10 | 14 | 40 |
| Footlong Meatball Marinara | 1.00 Sandwich | 960 | 36 | 14 | 1 | 60 | 1840 | 118 | 16 | 16 | 42 |
| Footlong Oven Roasted Chicken | 1.00 Sandwich | 640 | 10 | 3 | 0 | 90 | 1220 | 94 | 10 | 16 | 46 |
| Footlong Roast Beef | 1.00 Sandwich | 640 | 10 | 3 | 0 | 90 | 1320 | 90 | 10 | 14 | 48 |
| Footlong Spicy Italian | 1.00 Sandwich | 960 | 48 | 18 | 1 | 100 | 2980 | 92 | 10 | 24 | 40 |
| Footlong Steak Egg & Cheese | 216.00 g | 430 | 15 | 5 | 0 | 255 | 1190 | 47 | 5 | 7 | 28 |
| Footlong Subway Club® | 1.00 Sandwich | 620 | 9 | 3 | 0 | 80 | 1700 | 92 | 10 | 14 | 46 |
| Footlong Subway Melt® | 1.00 Sandwich | 740 | 22 | 10 | 0 | 90 | 2360 | 94 | 10 | 16 | 46 |
| Footlong Sunrise Subway Melt® | 1.00 Sandwich | 470 | 17 | 7 | 0 | 260 | 1500 | 48 | 5 | 8 | 32 |
| Footlong Sweet Onion Chicken Teriyaki | 1.00 Sandwich | 740 | 9 | 2 | 0 | 100 | 1680 | 118 | 10 | 32 | 52 |
| Footlong Tuna | 1.00 Sandwich | 960 | 50 | 8 | 0 | 70 | 1200 | 88 | 10 | 12 | 40 |
| Footlong Turkey Breast | 1.00 Sandwich | 560 | 7 | 2 | 0 | 40 | 1560 | 92 | 10 | 14 | 36 |
| Footlong Turkey Breast & Black Forest Ham | 1.00 Sandwich | 560 | 8 | 2 | 0 | 40 | 1580 | 92 | 10 | 16 | 36 |
| Footlong Veggie Delite® | 1.00 Sandwich | 460 | 5 | 1 | 0 | 0 | 560 | 88 | 10 | 12 | 16 |
6'' Low Fat Sandwiches With 6 Grams Of Fat Or Less |
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| 6'' Black Forest Ham | 1.00 Sandwich | 290 | 4.5 | 1 | 0 | 25 | 800 | 46 | 5 | 8 | 18 |
| 6'' Oven Roasted Chicken | 1.00 Sandwich | 320 | 5 | 1.5 | 0 | 45 | 610 | 47 | 5 | 8 | 23 |
| 6'' Roast Beef | 1.00 Sandwich | 320 | 5 | 1.5 | 0 | 45 | 660 | 45 | 5 | 7 | 24 |
| 6'' Subway Club® | 1.00 Sandwich | 310 | 4.5 | 1.5 | 0 | 40 | 850 | 46 | 5 | 7 | 23 |
| 6'' Sweet Onion Chicken Teriyaki | 1.00 Sandwich | 370 | 4.5 | 1 | 0 | 50 | 840 | 59 | 5 | 16 | 26 |
| 6'' Turkey Breast | 1.00 Sandwich | 280 | 3.5 | 1 | 0 | 20 | 780 | 46 | 5 | 7 | 18 |
| 6'' Turkey Breast & Black Forest Ham | 1.00 Sandwich | 280 | 4 | 1 | 0 | 20 | 790 | 46 | 5 | 8 | 18 |
| 6'' Veggie Delite® | 1.00 Sandwich | 230 | 2.5 | 0.5 | 0 | 0 | 280 | 44 | 5 | 6 | 8 |
6'' Sandwiches |
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| 6'' B.L.T. | 1.00 Sandwich | 320 | 9 | 4 | 0 | 20 | 650 | 43 | 5 | 8 | 15 |
| 6'' Big Philly Cheesesteak | 1.00 Sandwich | 500 | 17 | 9 | 1 | 85 | 1280 | 51 | 6 | 8 | 38 |
| 6'' Buffalo Chicken with Regular Ranch Dressing | 1.00 Sandwich | 420 | 16 | 3 | 0 | 55 | 1100 | 46 | 6 | 6 | 25 |
| 6'' Chicken & Bacon Ranch Melt | 1.00 Sandwich | 570 | 28 | 10 | 0.5 | 95 | 1050 | 47 | 5 | 8 | 35 |
| 6'' Cold Cut Combo | 1.00 Sandwich | 360 | 12 | 4 | 0 | 50 | 1030 | 46 | 5 | 8 | 17 |
| 6'' Italian B.M.T® | 1.00 Sandwich | 410 | 16 | 6 | 0 | 45 | 1260 | 46 | 5 | 7 | 20 |
| 6'' Meatball Marinara | 1.00 Sandwich | 480 | 18 | 7 | 0.5 | 30 | 920 | 59 | 8 | 8 | 21 |
| 6'' Spicy Italian | 1.00 Sandwich | 480 | 24 | 9 | 0.5 | 50 | 1490 | 46 | 5 | 12 | 20 |
| 6'' Steak & Cheese | 1.00 Sandwich | 380 | 10 | 4.5 | 0 | 50 | 1030 | 48 | 5 | 8 | 26 |
| 6'' Subway Melt® | 1.00 Sandwich | 370 | 11 | 5 | 0 | 45 | 1180 | 47 | 5 | 8 | 23 |
| 6'' Tuna | 1.00 Sandwich | 480 | 25 | 4 | 0 | 35 | 600 | 44 | 5 | 6 | 20 |
Flatbread Sandwiches |
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| B.L.T. on Flatbread | 161.00 g | 320 | 12 | 4.5 | 0 | 20 | 720 | 41 | 2 | 3 | 15 |
| Big Philly Cheesesteak on Flatbread | 305.00 g | 510 | 19 | 9 | 1 | 85 | 1350 | 49 | 4 | 5 | 37 |
| Buffalo Chicken on Flatbread | 277.00 g | 430 | 18 | 3 | 0 | 55 | 1160 | 44 | 3 | 5 | 24 |
| Chicken & Bacon Ranch on Flatbread | 301.00 g | 580 | 30 | 10 | 0.5 | 95 | 1120 | 45 | 3 | 5 | 35 |
| Cold Cut Combo on Flatbread | 235.00 g | 360 | 14 | 4.5 | 0 | 45 | 1090 | 44 | 3 | 4 | 17 |
| Italian B.M.T® on Flatbread | 235.00 g | 420 | 19 | 6 | 0 | 45 | 1330 | 44 | 3 | 5 | 19 |
| Meatball Marinara on Flatbread | 310.00 g | 490 | 20 | 7 | 0.5 | 30 | 990 | 57 | 5 | 9 | 20 |
| Spicy Italian on Flatbread | 230.00 g | 490 | 27 | 9 | 0.5 | 55 | 1550 | 43 | 3 | 5 | 19 |
| Steak & Cheese | 253.00 g | 390 | 12 | 4.5 | 0 | 50 | 1100 | 46 | 3 | 5 | 25 |
| Subway Melt® on Flatbread | 248.00 g | 380 | 13 | 5 | 0 | 45 | 1190 | 45 | 3 | 5 | 23 |
| Tuna on Flatbread | 245.00 g | 490 | 27 | 4.5 | 0 | 35 | 660 | 42 | 3 | 4 | 20 |
Kids Meal Sandwiches |
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| Black Forest Ham - Kids Meal Sandwiches | 1.00 Sandwich | 180 | 2.5 | 0.5 | 0 | 10 | 470 | 30 | 3 | 5 | 10 |
| Roast Beef - Kids Meal Sandwiches | 1.00 Sandwich | 200 | 3 | 1 | 0 | 25 | 410 | 30 | 4 | 5 | 14 |
| Turkey Breast - Kids Meal Sandwiches | 1.00 Sandwich | 180 | 2 | 0.5 | 0 | 10 | 460 | 30 | 3 | 5 | 10 |
| Veggie Delite® - Kids Meal Sandwiches | 1.00 Sandwich | 150 | 1.5 | 0 | 0 | 0 | 210 | 29 | 3 | 4 | 6 |
6'' Limited Time Offer/Regional Subs |
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| 6'' Barbecue Rib Patty | 1.00 Sandwich | 430 | 18 | 6 | 0 | 50 | 590 | 47 | 5 | 8 | 19 |
| 6'' Chicken Pizziola Melt | 1.00 Sandwich | 460 | 16 | 6 | 0 | 80 | 1140 | 49 | 6 | 9 | 32 |
| 6'' Pastrami Melt Big Hot | 1.00 Sandwich | 580 | 31 | 10 | 0 | 60 | 1330 | 48 | 5 | 7 | 27 |
| 6'' Subway Seafood SensationTM | 1.00 Sandwich | 410 | 19 | 3 | 0 | 15 | 710 | 50 | 5 | 8 | 13 |
| 6'' Turkey & Bacon Avocado | 1.00 Sandwich | 390 | 13 | 3.5 | 0 | 30 | 970 | 49 | 7 | 7 | 22 |
| 6'' Veggie Patty | 1.00 Sandwich | 390 | 7 | 1 | 0 | 10 | 800 | 56 | 8 | 8 | 23 |
Chopped Salads With 6 G Of Fat Or Less |
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| Black Forest Ham - Chopped Salad | 1.00 Salad | 110 | 3 | 1 | 0 | 25 | 600 | 12 | 4 | 6 | 12 |
| Double Chicken - Chopped Salad | 1.00 Salad | 220 | 4.5 | 1.5 | 0 | 100 | 490 | 10 | 4 | 4 | 36 |
| Oven Roasted Chicken Breast - Chopped Salad | 1.00 Salad | 130 | 2.5 | 0.5 | 0 | 50 | 280 | 10 | 4 | 4 | 19 |
| Roast Beef - Chopped Salad | 1.00 Salad | 140 | 3.5 | 1 | 0 | 45 | 460 | 11 | 4 | 5 | 19 |
| Subway Club® - Chopped Salad | 1.00 Salad | 140 | 3.5 | 1 | 0 | 40 | 650 | 12 | 4 | 5 | 18 |
| Sweet Onion Chicken Teriyaki Includes Sweet Onion Dressing - Chopped Salad | 1.00 Salad | 240 | 3 | 1 | 0 | 50 | 720 | 34 | 4 | 22 | 20 |
| Turkey Breast & Ham - Chopped Salad | 1.00 Salad | 110 | 2.5 | 0.5 | 0 | 20 | 590 | 12 | 4 | 5 | 12 |
| Turkey Breast - Chopped Salad | 1.00 Salad | 110 | 2 | 0.5 | 0 | 20 | 580 | 12 | 4 | 5 | 12 |
| Veggie Delite® - Chopped Salad | 1.00 Salad | 50 | 1 | 0 | 0 | 0 | 80 | 9 | 4 | 4 | 3 |
Chopped Salads |
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| B.L.T. - Chopped Salad | 1.00 Salad | 150 | 8 | 4 | 0 | 20 | 450 | 10 | 4 | 5 | 10 |
| Big Philly Cheesesteak - Chopped Salad | 1.00 Salad | 330 | 16 | 8 | 1 | 85 | 1080 | 17 | 5 | 6 | 32 |
| Buffalo Chicken Includes Ranch Dressing - Chopped Salad | 1.00 Salad | 360 | 26 | 4 | 0 | 60 | 1100 | 13 | 4 | 6 | 20 |
| Chicken & Bacon Ranch Melt Includes Ranch Dressing - Chopped Salad | 1.00 Salad | 510 | 38 | 12 | 1 | 100 | 1050 | 14 | 4 | 7 | 30 |
| Cold Cut Combo - Chopped Salad | 1.00 Salad | 180 | 11 | 4 | 0 | 45 | 820 | 12 | 4 | 5 | 12 |
| Italian B.M.T® - Chopped Salad | 1.00 Salad | 230 | 15 | 6 | 0 | 45 | 1060 | 12 | 4 | 6 | 14 |
| Meatball Marinara - Chopped Salad | 1.00 Salad | 310 | 17 | 7 | 1 | 30 | 720 | 25 | 6 | 10 | 16 |
| Spicy Italian - Chopped Salad | 1.00 Salad | 310 | 23 | 9 | 1 | 50 | 1280 | 11 | 4 | 6 | 15 |
| Steak & Cheese - Chopped Salad | 1.00 Salad | 210 | 8 | 4 | 0 | 50 | 830 | 14 | 4 | 6 | 20 |
| Subway Melt® - Chopped Salad | 1.00 Salad | 200 | 10 | 5 | 0 | 45 | 980 | 13 | 4 | 6 | 18 |
| Tuna - Chopped Salad | 1.00 Salad | 310 | 24 | 4 | 0 | 35 | 400 | 10 | 4 | 4 | 15 |
Salad Dressings |
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| Chipotle Southwest Salad Dressing | 57.00 g | 260 | 27 | 4.5 | 0 | 20 | 580 | 2 | 1 | 1 | 1 |
| Honey Mustard Salad Dressings | 57.00 g | 80 | 1 | 0 | 0 | 0 | 320 | 18 | 0 | 15 | 1 |
| Oil & Vinegar Salad Dressings | 57.00 g | 260 | 28 | 1.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Ranch Salad Dressings | 57.00 g | 290 | 30 | 4.5 | 1 | 15 | 540 | 3 | 0 | 3 | 1 |
| Sweet Onion Salad Dressings | 57.00 g | 100 | 0 | 0 | 0 | 0 | 230 | 24 | 0 | 21 | 0 |
Egg White On 3'' Flatbreads |
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| Bacon Egg White & Cheese | 1.00 Sandwich | 190 | 7 | 2.5 | 0 | 10 | 580 | 21 | 1 | 1 | 11 |
| Breakfast B.M.T® Melt | 1.00 Sandwich | 230 | 10 | 3.5 | 0 | 20 | 860 | 22 | 1 | 2 | 14 |
| Egg White & Cheese | 1.00 Sandwich | 170 | 5 | 1.5 | 0 | <5 | 490 | 21 | 1 | 1 | 9 |
| Egg White & Cheese with ham | 1.00 Sandwich | 180 | 5 | 2 | 0 | 10 | 620 | 22 | 1 | 1 | 12 |
| Mega Melt | 1.00 Sandwich | 260 | 12 | 4.5 | 0 | 25 | 840 | 22 | 1 | 1 | 16 |
| Sausage Egg White & Cheese | 1.00 Sandwich | 240 | 10 | 4 | 0 | 20 | 740 | 22 | 1 | 1 | 14 |
| Steak Egg White & Cheese | 1.00 Sandwich | 190 | 6 | 2 | 0 | 15 | 620 | 22 | 1 | 1 | 13 |
| Sunrise Subway Melt® | 1.00 Sandwich | 220 | 8 | 3 | 0 | 20 | 840 | 23 | 1 | 2 | 16 |
Regular Egg On 3'' Flatbreads |
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| Bacon Egg & Cheese - Regular Egg on 3'' Flatbreads | 1.00 Sandwich | 210 | 9 | 3.5 | 0 | 120 | 560 | 21 | 1 | 2 | 11 |
| Breakfast B.M.T® Melt - Regular Egg on 3'' Flatbreads | 1.00 Sandwich | 250 | 12 | 4 | 0 | 130 | 830 | 22 | 1 | 3 | 14 |
| Egg & Cheese - Regular Egg on 3'' Flatbreads | 1.00 Sandwich | 190 | 7 | 2.5 | 0 | 115 | 460 | 21 | 1 | 2 | 9 |
| Egg & Cheese with ham - Regular Egg on 3'' Flatbreads | 1.00 Sandwich | 200 | 8 | 2.5 | 0 | 120 | 590 | 22 | 1 | 2 | 12 |
| Mega Melt - Regular Egg on 3'' Flatbreads | 1.00 Sandwich | 330 | 14 | 6 | 0 | 135 | 810 | 22 | 1 | 2 | 16 |
| Sausage Egg & Cheese - Regular Egg on 3'' Flatbreads | 1.00 Sandwich | 310 | 13 | 4.5 | 0 | 130 | 720 | 22 | 1 | 2 | 14 |
| Steak Egg & Cheese - Regular Egg on 3'' Flatbreads | 1.00 Sandwich | 210 | 8 | 3 | 0 | 125 | 590 | 22 | 1 | 2 | 13 |
| Sunrise Subway Melt® - Regular Egg on 3'' Flatbreads | 1.00 Sandwich | 240 | 10 | 3.5 | 0 | 130 | 810 | 23 | 1 | 3 | 16 |
6'' Omelet Sandwich (With Egg White) |
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| 6'' Bacon Egg White & Cheese | 1.00 Sandwich | 370 | 11 | 4.5 | 0 | 20 | 1090 | 45 | 4 | 5 | 23 |
| 6'' Breakfast B.M.T® Melt | 1.00 Sandwich | 460 | 17 | 7 | 0 | 45 | 1650 | 48 | 5 | 7 | 29 |
| 6'' Egg White & Cheese | 1.00 Sandwich | 320 | 8 | 3 | 0 | 10 | 910 | 44 | 4 | 5 | 19 |
| 6'' Egg White & Cheese with Ham | 1.00 Sandwich | 350 | 9 | 3.5 | 0 | 25 | 1170 | 45 | 4 | 6 | 24 |
| 6'' Mega Melt | 1.00 Sandwich | 510 | 22 | 9 | 0 | 55 | 1610 | 46 | 4 | 6 | 32 |
| 6'' Sausage Egg White & Cheese | 1.00 Sandwich | 460 | 19 | 7 | 0 | 45 | 1430 | 45 | 4 | 5 | 29 |
| 6'' Steak Egg White & Cheese | 1.00 Sandwich | 390 | 10 | 4 | 0 | 35 | 1240 | 47 | 4 | 6 | 28 |
| 6'' Sunrise Subway Melt | 1.00 Sandwich | 430 | 13 | 5 | 0 | 45 | 1610 | 48 | 4 | 7 | 32 |
6'' Omelet Sandwich (With Regular Egg) |
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| 6'' Bacon Egg & Cheese | 1.00 Sandwich | 410 | 16 | 6 | 0 | 240 | 1050 | 45 | 5 | 6 | 23 |
| 6'' Breakfast B.M.T® Melt with Regular Egg | 1.00 Sandwich | 500 | 22 | 8 | 0 | 265 | 1610 | 47 | 5 | 9 | 29 |
| 6'' Egg & Cheese with Ham | 1.00 Sandwich | 390 | 13 | 5 | 0 | 240 | 1120 | 45 | 5 | 7 | 24 |
| 6'' Egg & Cheese with Regular Egg | 1.00 Sandwich | 360 | 12 | 4.5 | 0 | 230 | 860 | 44 | 5 | 6 | 19 |
| 6'' Mega Melt with Regular Egg | 1.00 Sandwich | 550 | 27 | 10 | 0 | 275 | 1560 | 46 | 5 | 7 | 32 |
| 6'' Sausage Egg & Cheese with Regular Egg | 1.00 Sandwich | 500 | 23 | 9 | 0 | 265 | 1380 | 45 | 5 | 7 | 29 |
| 6'' Steak Egg & Cheese with Regular Egg | 1.00 Sandwich | 430 | 15 | 5 | 0 | 255 | 1190 | 47 | 5 | 7 | 28 |
| 6'' Sunrise Subway Melt with Regular Egg | 1.00 Sandwich | 470 | 17 | 7 | 0 | 260 | 1560 | 48 | 5 | 8 | 32 |
Omelet On 6'' Flatbread (With Egg White) |
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| Bacon Egg White & Cheese on 6'' Flatbread | 1.00 Sandwich | 380 | 13 | 5 | 0 | 20 | 1270 | 43 | 2 | 2 | 22 |
| Breakfast B.M.T® Melt on 6'' Flatbread - Egg White | 1.00 Sandwich | 470 | 20 | 7 | 0 | 45 | 1830 | 45 | 2 | 4 | 28 |
| Egg White & Cheese on 6'' Flatbread | 1.00 Sandwich | 330 | 10 | 3.5 | 0 | 10 | 970 | 42 | 2 | 2 | 19 |
| Egg White & Cheese with ham on 6'' Flatbread | 1.00 Sandwich | 360 | 11 | 3.5 | 0 | 25 | 1340 | 43 | 2 | 3 | 23 |
| Mega Melt on 6'' Flatbread - Egg White | 1.00 Sandwich | 620 | 24 | 9 | 0 | 60 | 1790 | 44 | 2 | 3 | 32 |
| Sausage Egg White & Cheese on 6'' Flatbread | 1.00 Sandwich | 570 | 21 | 8 | 0 | 45 | 1600 | 43 | 2 | 2 | 28 |
| Steak Egg White & Cheese on 6'' Flatbread | 1.00 Sandwich | 400 | 12 | 4.5 | 0 | 35 | 1450 | 45 | 2 | 3 | 28 |
| Sunrise Subway Melt® on 6'' Flatbread - Egg White | 1.00 Sandwich | 440 | 15 | 6 | 0 | 45 | 1780 | 46 | 2 | 4 | 31 |
Breakfast Side |
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| Hash Browns | 102.00 g | 210 | 10 | 2.5 | 0 | 0 | 610 | 28 | 3 | 0 | 2 |
8'' Pizza |
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| Cheese & Veggies Pizza | 1.00 Pizza | 740 | 25 | 11 | 0 | 50 | 1270 | 100 | 5 | 9 | 36 |
| Cheese Pizza | 1.00 Pizza | 680 | 22 | 9 | 0 | 40 | 1070 | 96 | 4 | 7 | 32 |
| Pepperoni Pizza | 1.00 Pizza | 790 | 32 | 13 | 0 | 60 | 1350 | 96 | 4 | 8 | 38 |
| Sausage Pizza | 1.00 Pizza | 820 | 34 | 14 | 0 | 70 | 1420 | 97 | 4 | 8 | 39 |
Bread |
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| 9-Grain Wheat Bread | 78.00 g | 210 | 2 | 0.5 | 0 | 0 | 270 | 40 | 4 | 5 | 8 |
| Flatbread | 87.00 g | 220 | 4.5 | 1 | 0 | 0 | 340 | 38 | 2 | 2 | 7 |
| Hearty Italian Bread | 75.00 g | 210 | 2.5 | 0.5 | 0 | 0 | 270 | 41 | 2 | 5 | 7 |
| Honey Oat Bread | 89.00 g | 260 | 3 | 0.5 | 0 | 0 | 290 | 48 | 5 | 9 | 9 |
| Italian Herbs & Cheese Bread | 82.00 g | 250 | 5 | 2.5 | 0 | 10 | 470 | 40 | 2 | 5 | 9 |
| Italian White Bread | 71.00 g | 200 | 2 | 0.5 | 0 | 0 | 270 | 38 | 1 | 5 | 7 |
| Mini Italian Bread | 47.00 g | 130 | 1.5 | 0.5 | 0 | 0 | 180 | 25 | 1 | 3 | 5 |
| Mini Wheat Bread | 52.00 g | 140 | 1.5 | 0.5 | 0 | 0 | 180 | 27 | 3 | 3 | 5 |
| Monterey Cheddar Bread | 82.00 g | 240 | 6 | 2.5 | 0 | 10 | 340 | 38 | 2 | 5 | 10 |
| Parmesan Oregano Bread | 75.00 g | 220 | 2.5 | 1 | 0 | 0 | 420 | 40 | 2 | 5 | 8 |
| Roasted Garlic Breads | 82.00 g | 230 | 2.5 | 0.5 | 0 | 0 | 1240 | 45 | 2 | 7 | 8 |
| Wrap | 103.00 g | 310 | 8 | 2.5 | 0 | 0 | 610 | 51 | 1 | 0 | 8 |
Condiments |
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| Bacon (2 strips) | 9.00 g | 45 | 3.5 | 1.5 | 0 | 10 | 190 | 0 | 0 | 0 | 3 |
| Balsamic Vinaigrette Low Fat | 21.00 g | 25 | 0 | 0 | 0 | 0 | 210 | 6 | 0 | 4 | 0 |
| Buffalo Sauce | 14.00 g | 5 | 0 | 0 | 0 | 0 | 410 | 1 | 0 | 0 | 0 |
| Chipotle Southwest Sauce | 21.00 g | 100 | 10 | 1.5 | 0 | 10 | 220 | 1 | 0 | 0 | 0 |
| Honey Mustard Sauce Fat Free | 21.00 g | 30 | 0 | 0 | 0 | 0 | 120 | 7 | 0 | 6 | 0 |
| Light Mayonnaise | 15.00 g | 50 | 5 | 1 | 0 | <5 | 100 | <1 | 0 | 0 | 0 |
| Mayonnaise | 15.00 g | 110 | 12 | 2 | 0 | 10 | 80 | 0 | 0 | 0 | 0 |
| Mustard yellow or deli brown | 10.00 g | 5 | 0 | 0 | 0 | 0 | 115 | <1 | 0 | 0 | 0 |
| Olive Oil Blend | 5.00 g | 45 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Pepperoni 3 slices | 17.70 g | 80 | 7 | 2.5 | 0 | 15 | 400 | 1 | 0 | 1 | 4 |
| Ranch Dressing | 21.00 g | 110 | 11 | 1.5 | 0 | <5 | 200 | 1 | 0 | 1 | 0 |
| Red Wine Vinaigrette Fat Free | 21.00 g | 30 | 0 | 0 | 0 | 0 | 340 | 6 | 0 | 3 | 0 |
| Sweet Onion Sauce Fat Free | 21.00 g | 40 | 0 | 0 | 0 | 0 | 85 | 9 | 0 | 8 | 0 |
Vegetables |
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| Avocado | 35.00 g | 60 | 5 | 1 | 0 | 0 | 5 | 3 | 2 | 0 | 0 |
| Banana Peppers | 4.00 g | 0 | 0 | 0 | 0 | 0 | 60 | 0 | 0 | 0 | 0 |
| Cucumbers | 17.00 g | 0 | 0 | 0 | 0 | 0 | 0 | <1 | 0 | 0 | 0 |
| Jalapeno Peppers | 4.00 g | 0 | 0 | 0 | 0 | 0 | 70 | 0 | 0 | 0 | 0 |
| Lettuce | 21.00 g | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Olives | 3.00 g | 0 | 0 | 0 | 0 | 0 | 25 | 0 | 0 | 0 | 0 |
| Onions | 7.00 g | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
| Pickles | 9.00 g | 0 | 0 | 0 | 0 | 0 | 115 | 0 | 0 | 0 | 0 |
| Spinach | 7.00 g | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 0 | 0 | 0 |
| Tomatoes | 34.00 g | 5 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 |
Cheese |
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| American Processed Cheese | 11.00 g | 40 | 3.5 | 2 | 0 | 10 | 200 | 1 | 0 | 0 | 2 |
| Monterey Cheddar Shredded | 14.00 g | 50 | 4.5 | 3 | 0 | 15 | 90 | 1 | 0 | 0 | 3 |
| Mozzarella Shredded | 14.00 g | 40 | 3 | 2 | 0 | 10 | 100 | 0 | 0 | 0 | 3 |
| Natural Cheddar Cheese | 15.00 g | 60 | 5 | 3 | 0 | 15 | 100 | 0 | 0 | 0 | 4 |
| Pepperjack Cheese | 14.00 g | 50 | 4 | 2.5 | 0 | 15 | 140 | 0 | 0 | 0 | 3 |
| Provolone Cheese | 14.00 g | 50 | 4 | 2 | 0 | 10 | 125 | 0 | 0 | 0 | 4 |
| Swiss Cheese | 14.00 g | 50 | 4.5 | 2.5 | 0 | 15 | 30 | 0 | 0 | 0 | 4 |
Meats |
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| Chicken Patty Roasted | 71.00 g | 90 | 2.5 | 0.5 | 0 | 25 | 330 | 4 | 0 | 2 | 15 |
| Chicken Strips | 71.00 g | 80 | 1.5 | 0.5 | 0 | 50 | 210 | 0 | 0 | 0 | 16 |
| Chicken Strips Teriyaki Glazed | 85.00 g | 100 | 2 | 0.5 | 0 | 50 | 400 | 5 | 0 | 2 | 16 |
| Cold Cut Combo Meats | 71.00 g | 140 | 11 | 3.5 | 0 | 50 | 830 | 2 | 0 | 1 | 10 |
| Egg Patty (regular) | 85.00 g | 110 | 7 | 2 | 0 | 220 | 380 | 3 | 1 | 1 | 9 |
| Egg White Patty | 85.00 g | 70 | 2 | 0.5 | 0 | 0 | 430 | 3 | 0 | 0 | 9 |
| Ham | 57.00 g | 60 | 2 | 0.5 | 0 | 25 | 520 | 2 | 0 | 2 | 9 |
| Italian B.M.T® Meats | 64.00 g | 180 | 14 | 5 | 0 | 45 | 990 | 2 | 0 | 2 | 11 |
| Meatballs | 139.00 g | 260 | 16 | 6 | 0.5 | 30 | 640 | 16 | 3 | 6 | 13 |
| Roast Beef | 71.00 g | 90 | 2.5 | 1 | 0 | 45 | 390 | 1 | 0 | 1 | 16 |
| Sausage Breakfast | 57.00 g | 140 | 11 | 4.5 | 0 | 35 | 520 | 1 | 0 | 1 | 10 |
| Seafood Sensation | 71.00 g | 190 | 16 | 2.5 | 0 | 15 | 430 | 7 | 0 | 1 | 5 |
| Steak (no cheese) | 71.00 g | 110 | 4 | 1.5 | 0 | 40 | 550 | 4 | 0 | 1 | 15 |
| Subway Club® Meats | 78.00 g | 90 | 2.5 | 1 | 0 | 40 | 570 | 2 | 0 | 1 | 15 |
| Tuna | 71.00 g | 260 | 24 | 4 | 0 | 35 | 310 | 0 | 0 | 0 | 10 |
| Turkey Breast | 57.00 g | 50 | 1 | 0 | 0 | 20 | 500 | 2 | 0 | 1 | 9 |
| Veggie Patty | 85.00 g | 160 | 5 | 0.5 | 0 | 10 | 520 | 12 | 3 | 2 | 15 |
Cookies & Desserts |
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| Apple Slices | 71.00 g | 35 | 0 | 0 | 0 | 0 | 0 | 9 | 2 | 7 | 0 |
| Birthday Berry Cookie | 45.00 g | 200 | 8 | 4 | 0 | 10 | 130 | 32 | <1 | 19 | 2 |
| Chocolate Chip Cookie | 45.00 g | 220 | 10 | 5 | 0 | 15 | 130 | 30 | 1 | 18 | 2 |
| Chocolate Chunk Cookie | 45.00 g | 220 | 10 | 5 | 0 | 10 | 100 | 30 | <1 | 17 | 2 |
| Double Chocolate Chip Cookie | 45.00 g | 210 | 9 | 5 | 0 | 15 | 130 | 30 | 1 | 20 | 2 |
| Gingerbread | 45.00 g | 200 | 7 | 3 | 0 | 15 | 140 | 32 | <1 | 17 | 2 |
| M & M Cookie | 45.00 g | 210 | 10 | 5 | 0 | 15 | 100 | 32 | <1 | 18 | 2 |
| Oatmeal Raisin Cookie | 45.00 g | 200 | 8 | 4 | 0 | 15 | 130 | 30 | 1 | 16 | 3 |
| Peanut Butter Cookie | 45.00 g | 220 | 12 | 5 | 0 | 10 | 130 | 26 | 1 | 16 | 4 |
| Raspberry Cheesecake | 45.00 g | 200 | 9 | 4.5 | 0 | 15 | 120 | 29 | 0 | 16 | 2 |
| Sugar Cookie | 45.00 g | 220 | 12 | 6 | 0 | 15 | 130 | 28 | <1 | 14 | 2 |
| White Chip Macadamia Nut Cookie | 45.00 g | 220 | 11 | 5 | 0 | 15 | 130 | 29 | <1 | 18 | 2 |
| Yogurt Parfait | 170.00 g | 190 | 2.5 | 0 | 0 | 10 | 115 | 37 | <1 | 28 | 0 |
Chips |
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| Baked Lays® | 32.00 g | 130 | 2 | 0 | 0 | 0 | 200 | 23 | 2 | 2 | 2 |
| Baked Lays® Sour Cream & Onion | 32.00 g | 140 | 3.5 | 0.5 | 0 | 0 | 240 | 24 | 2 | 3 | 3 |
| Chips | 57.00 g | 340 | 22 | 4.5 | 0 | 35 | 940 | 36 | 3 | 9 | 7 |
| Doritos Nacho | 50.00 g | 250 | 13 | 2.5 | 0 | <5 | 310 | 30 | 2 | 2 | 4 |
| Lays® Classic | 43.00 g | 230 | 15 | 1.5 | 0 | 0 | 270 | 23 | 2 | 0 | 3 |
| Sunchips Harvest Cheddar | 43.00 g | 210 | 9 | 1.5 | 0 | 0 | 240 | 29 | 3 | 3 | 4 |
Beverages |
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| Bottled Juice/Drink | 15.00 oz | 300 | 0 | 0 | 0 | 0 | 160 | 68 | 0 | 64 | 0 |
| Coca Cola® | 21.00 oz | 260 | 0 | 0 | 0 | 0 | 15 | 71 | 0 | 71 | 0 |
| Diet Coke® | 21.00 oz | 0 | 0 | 0 | 0 | 0 | 25 | 0 | 0 | 0 | 0 |
| FUZE Brewed Black Tea Lemon Sweet | 21.00 oz | 170 | 0 | 0 | 0 | 0 | 0 | 43 | 0 | 43 | 0 |
| FUZE Brewed Green Tea Sweet | 21.00 oz | 140 | 0 | 0 | 0 | 0 | 0 | 37 | 0 | 36 | 0 |
| FUZE Brewed Raspberry Tea Sweet | 21.00 oz | 150 | 0 | 0 | 0 | 0 | 0 | 58 | 0 | 58 | 0 |
| FUZE Brewed Sweet Tea | 21.00 oz | 170 | 0 | 0 | 0 | 0 | 0 | 44 | 0 | 44 | 0 |
| FUZE Brewed Tea Unsweetened | 21.00 oz | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
| Fountain Drink Diet/Unsweetened Tea - 16 oz | 16.00 oz | 10 | 0 | 0 | 0 | 0 | 60 | 0 | 0 | 0 | 0 |
| Fountain Drink Diet/Unsweetened Tea - 21 oz | 21.00 oz | 15 | 0 | 0 | 0 | 0 | 80 | 0 | 0 | 0 | 0 |
| Fountain Drink Diet/Unsweetened Tea - 30 oz | 30.00 oz | 25 | 0 | 0 | 0 | 0 | 60 | 0 | 0 | 0 | 0 |
| Fountain Drink Diet/Unsweetened Tea - 40 oz | 40.00 oz | 30 | 0 | 0 | 0 | 0 | 100 | 0 | 0 | 0 | 0 |
| Fountain Drink/Sweetened Tea Regular - 16 oz | 16.00 oz | 240 | 0 | 0 | 0 | 0 | 110 | 66 | 0 | 66 | 0 |
| Fountain Drink/Sweetened Tea Regular - 21 oz | 21.00 oz | 320 | 0 | 0 | 0 | 0 | 140 | 87 | 0 | 87 | 0 |
| Fountain Drink/Sweetened Tea Regular - 30 oz | 30.00 oz | 460 | 0 | 0 | 0 | 0 | 200 | 120 | 0 | 120 | 0 |
| Fountain Drink/Sweetened Tea Regular - 40 oz | 40.00 oz | 620 | 0 | 0 | 0 | 0 | 260 | 160 | 0 | 160 | 0 |
| Juice Box | 6.00 oz | 100 | 0 | 0 | 0 | 0 | 15 | 24 | 0 | 21 | 0 |
| Milk Chocolate Flavored Reduced Fat | 12.00 oz | 300 | 8 | 5 | 0 | 35 | 300 | 43 | <1 | 43 | 15 |
| Milk Low Fat | 12.00 oz | 160 | 3.5 | 2.5 | 0 | 20 | 180 | 19 | 0 | 17 | 12 |
| Milk Strawberry Flavored Reduced Fat | 12.00 oz | 300 | 7 | 4.5 | 0 | 35 | 220 | 44 | 0 | 42 | 15 |
| Minute Maid® Light Lemonade | 21.00 oz | 15 | 0 | 0 | 0 | 0 | 15 | 3 | 0 | 3 | 0 |
| Sprite® | 21.00 oz | 260 | 0 | 0 | 0 | 0 | 60 | 68 | 0 | 68 | 0 |
Soup - 8 Oz Bowl |
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| Beef Chili | 8.00 oz | 350 | 24 | 10 | 1.5 | 80 | 730 | 17 | 4 | 7 | 15 |
| Chicken & Dumpling Soup | 8.00 oz | 150 | 4.5 | 2 | 0 | 35 | 740 | 20 | 3 | 3 | 8 |
| Chicken Noodle Soup | 8.00 oz | 100 | 1 | 0.5 | 0 | 15 | 720 | 12 | 1 | 1 | 10 |
| Clam Chowder | 8.00 oz | 200 | 11 | 7 | 0.5 | 30 | 850 | 20 | 2 | 3 | 5 |
| Creamy Broccoli & Cheese Soup | 8.00 oz | 150 | 7 | 4.5 | 0.5 | 25 | 710 | 15 | 1 | 6 | 5 |
| Creamy Wild and Brown Rice Soup | 8.00 oz | 180 | 10 | 4 | 0.5 | 35 | 820 | 16 | 2 | 4 | 6 |
| Green Chili and Tomato Soup | 8.00 oz | 90 | 2 | 0.5 | 0 | <5 | 680 | 14 | 3 | 5 | 2 |
| Loaded Baked Potato Soup | 8.00 oz | 220 | 11 | 6 | 0.5 | 40 | 840 | 23 | 2 | 4 | 7 |
| Minestrone Soup | 8.00 oz | 90 | 1 | 0.5 | 0 | <5 | 740 | 17 | 5 | 4 | 4 |
| Poblano Corn Chowder | 8.00 oz | 150 | 7 | 4 | 0.5 | 20 | 560 | 18 | 2 | 7 | 5 |
| Vegetable Beef Soup | 8.00 oz | 90 | 2 | 0.5 | 0 | <5 | 730 | 15 | 3 | 3 | 4 |
Thankfully, Subway has food items that are nutritionally good. Take their 6 inches Roast Beef for example. It contains only 290 calories, 4.5 grams of total fat, 20 milligrams of cholesterol and 680 milligrams of sodium.
Kid’s meals are even better because their 4 inches Black Forest Ham contains only 180 calories, 2.5 grams of total fat, 5 milligrams of cholesterol and 400 milligrams of sodium. You can certainly let your kids eat this meal without risking their health. If you want to know more about Subway nutrition facts and how you can order their food items, just visit their website at www.subway.com.
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