Subway is the go-to fast-food restaurant for most fitness enthusiasts. It offers a range of protein, bread, and condiment options, catering to diverse tastes. But the question remains: How many calories does a Subway sandwich contain, and how can it impact your fitness routine? This Subway calorie calculator has all the answers:
How To Use the Subway Calorie Calculator
Here are the step-by-step instructions to use the Subway calorie calculator:
- Click on one of the drop-down menus, which include:
- Protein Bowls
- Breakfast & Pizza & Sliders
- Desserts & Sides
- Press the ‘+’ icon in front of your chosen item from any of these five categories.
- Optional: Select multiple items for a combined calorie total.
- Hit the ‘Calculate’ button at the bottom.
This method is applicable if you want to choose your own bread, condiments, seasonings, protein, cheese, and vegetables. On the other hand, the items in the first method have everything pre-selected.
Here is how to use the Subway calorie calculator for this method:
- Click on the Breads and Condiments drop-down menu.
- Pick one of the breads from the first sub-drop-down. (You can pick multiple items if you plan to order more than one Subway).
- Choose the condiments and toppings from the second drop-down. You can pick multiple items from this list.
- Select the seasonings and spices from the next section.
- Add the applicable vegetables from the following drop-down.
- Pick the type of cheese you’ll like on your Sub from the next drop-down.
- Finally, select the protein of your choice.
- Hit the ‘Calculate’ button.
You’ll get the exact nutritional information of your order, including the:
- Total Fat
The Subway calorie calculator will also display the contents of your order at the bottom to verify you’ve added the right items to your list.
How Does the Subway Calorie Calculator Work?
This calculator derives the nutritional information for all items and ingredients directly from Subway’s database, making it the most trustable Subway calorie calculator on the internet.
Since Subway sandwiches are made to order, the exact nutrient values may vary slightly from those published here. However, the difference is usually inconsequential.
Make sure you add every ingredient to the list to get an accurate calorie content estimation. Double-check the “Selected Meal” section at the bottom of the calculator to ensure everything is in place.
Data used from: https://www.subway.com/en-us/menunutrition/nutrition
Why Knowing The Number of Calories in Your Subway is Important
According to a Statista report, Subway is the world’s second-largest fast-food restaurant chain (1). Meaning that when you’re starving, there’s a good chance you’ll find yourself near a Subway.
Many consider Subway to be the healthiest fast-food brand. However, not each of their sandwiches is created equal.
Knowing the exact calorie content of your Subway sandwich, salad, protein bowl, pizza, and slider will ensure you’re on track with your fitness goals.
Folks who want to shed weight or complete a body recomposition, which involves shedding fat while building muscle, must follow a calorie deficit, meaning they must burn more calories daily than they consume.
A Subway meal that is packed with calories can push them into a calorie surplus, where more calories are consumed than burned.
Staying in a caloric surplus for an extended period can lead to weight gain.
How To Build Your Subway Sandwich, Wrap, or Salad
While most of the ingredients available at Subway are healthy, the way they are often combined can lead to less healthy choices.
Choose a protein source that is grilled, roasted, or baked if your goal is to eat healthy. Avoid anything fried.
I recommend my clients opt for artisan Italian bread as it has the least amount of calories. The other good option is the multi-grain bread.
Furthermore, if you find yourself at Subway for an impromptu meal, the 6-inch sandwich is an intelligent choice to satisfy your hunger.
Eat a small meal at Subway and resume your regular meal plan when you return home.
With condiments, less is usually more. I’m not saying you should completely cut out the sauces. However, you must limit yourself to one or two.
Try out different condiments every time you visit Subway and settle on the ones you like the most.
Since the seasonings and spices have negligible calories, feel free to use them according to your preference.
Subway offers processed cheese, so I recommend staying away from it. On the other hand, load up on the veggies as they are packed with fiber and antioxidants.
Also Try: Starbucks Calorie Calculator
Tips To Make the Most of the Subway Calorie Calculator
Use the following tips to make the most of this calorie calculator:
Use It With A Calorie Counting App
Use our free calorie calculator to determine the exact number of calories you must eat daily to achieve your training objective.
Then, use a calorie tracking app like MyFitnessPal to track your daily calorie intake. Use this Subway calorie calculator to determine if your favorite Sub aligns with your daily calorie intake goal.
Use This Calculator To Tweak Portion Sizes
Using the Subway calorie calculator gives you valuable data points.
Adjust the amount of condiments, veggies, and cheese in a Subway sandwich to reduce its calorie content. Conversely, you could switch to a different sandwich if it fits your calorie goals.
The flexibility that Subway offers in choosing the meal ingredients ensures that you won’t overshoot your daily calorie intake goal if you know what you’re doing.
Subway Calorie Calculator — Wrapping Up
Subway sandwiches are only healthy if you know how to order them correctly. Including fried protein, processed cheese, and an array of condiments in your sandwich or salad at Subway could result in a calorie excess, potentially contributing to weight gain.
Use this Subway calorie calculator to make informed decisions when dining at the world’s second-largest fast-food franchise.
If you have any questions about using the Subway calorie calculator, drop them in the comments below, and I’ll be happy to help!
- Number of Subway Restaurants Worldwide.” Statista. Accessed January 4, 2024. https://www.statista.com/statistics/469379/number-of-subway-restaurants-worldwide/
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January 4, 2024
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