Subway is one popular fast-food restaurant that is dedicated to serving healthy eating choices and giving consumers a positive experience when it comes to nutrition, from calories to protein, sodium, sugar, and carbs.

But not all items on the Subway menu contains proper nutrition you need to eat a balanced, healthy meal. Some sandwiches on the Subway menu are more indulgent with lots of calories, fat, and sodium like the popular Meatball Marinara, while other sandwiches are on the lighter side with fewer calories like the Veggie Delite and Turkey Breast subs.

Subway Items Menu NutritionMaybe you are watching your weight or simply want to be more conscious of what you are consuming. When you’re on a specific diet like a low-carb diet, low-calorie diet, low sodium diet, or paleo diet, it is important to know what kind of nutrition is in the menu items you are eating so you can achieve your weight loss and health goals. All of these nutrition facts and values can be confusing, however, so let’s break it down. Generally, the menu items that are high in fat contain mayo, ranch, thousand island, and heavier sauces, as well as bacon and roast beef. If you want a menu item that is low in fat, search for a salad or sub with lean meat like chicken or turkey, lots of veggies, and low fat dressing like olive oil. If you are concerned about fat or calories but still want to enjoy one of the popular subs on the menu, choose a six-inch serving.

Don’t forget, you can choose to make Subway sandwiches combos meal by adding chips and a drink. You have tons of choices, but to keep your nutrition values safe, opt for no chips or baked ones (lower in calories) and a water. The fountain drinks on the Subway menu are full of sugar, while the chips tend to be loaded with fat and sodium.

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Here’s a look at the latest Subway menu nutrition facts.

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Food Calories Fat Carbs Protein

Subway Sandwiches

Black Forest Ham 290 4.5 46 18
Chicken & Bacon Ranch Melt 590 30 44 37
Classic Tuna 470 25 41 20
Cold Cut Combo 340 12 43 17
Italian B.M.T.® 390 17 43 19
Meatball Marinara 460 18 53 20
Oven Roasted Chicken 320 5 46 23
Roast Beef 320 5 45 25
Rotisserie-Style Chicken 350 6 45 29
Spicy Italian 470 24 43 19
Steak & Cheese 360 10 43 24
Steak Club 530 26 44 28
Subway Club® 310 4.5 46 23
Sweet Onion Chicken Teriyaki 370 4 58 25
Turkey BreastTurkey Breast 280 3.5 46 18
Turkey Reuben 410 15 42 31
Veggie Delite® 230 2.5 44 8

Subway Salads

Black Forest Ham 110 3 13 12
Chicken & Bacon Ranch 540 40 15 32
Cold Cut Combo 180 11 13 12
Italian B.M.T.® 230 15 13 14
Meatball Marinara 310 17 27 15
Oven Roasted Chicken 150 3.5 13 17
Roast Beef 140 3.5 12 19
Rotisserie-Style Chicken 170 4.5 12 23
Spicy Italian 310 23 13 14
Steak & Cheese 210 8 16 20
Steak Club 250 12 13 22
Subway Club® 140 3.5 13 18
Sweet Onion Chicken Teriyaki 230 3 34 19
Tuna 310 24 11 15
Turkey Breast 110 2 13 12
Turkey Reuben 330 18 21 26
Veggie Delite® 60 1 11 3

Breakfast Food

Bacon, Egg & Cheese 460 21 43 25
Black Forest Ham, Egg & Cheese 410 16 44 23
Egg & Cheese 380 5 43 19
Steak, Egg & Cheese 450 6 45 28

Extra Menu Items

Bacon 80 5 1 6
Beef Chili Soup 350 22 20 21
Black Bean Soup 10 1 39 12
Broccoli Cheddar Soup 170 9 18 5
Chicken Tortilla Soup 110 4.5 12 6
Chocolate Chip Cookie 200 10 30 2
Chocolate Chip with Rainbow Gems 210 10 30 2
Chocolate Chunk Cookie 210 10 30 2
Creamy Chicken & Dumpling Soup 150 4.5 20 8
Creamy Chicken & Wild Rice Soup 190 11 16 7
Double Chocolate 210 9 30 2
French Onion Soup (includes bread, cheese) 150 6 19 5
Loaded Baked Potato Soup 210 13 15 5
Pepperoni 80 7 1 4
Raspberry Cheesecake Cookie 200 9 29 2
Tomato Basil Soup 130 3.5 15 4
White Chip Macadamia Nut Cookie 220 11 28 2

Bread

Roasted Garlic 230 2.5 45 8
9-Grain Honey Oat 230 3 43 8
9-Grain Wheat 210 2 40 8
Flatbread 230 4.5 39 7
Hearty Italian 210 2.5 40 7
Italian 200 2.5 38 7
Italian Herbs & Cheese 240 5 41 9
Jalapeño Cheese 240 5 40 9
Mini Italian 130 1.5 25 5
Mini Wheat 140 1.5 27 5
Monterey Cheddar 240 6 38 10
Multigrain Flatbread 220 5 38 8
Parmesan Oregano 210 2.5 40 7
Rosemary & Sea Salt 220 3 40 7
Rye 190 2.5 34 8

Cheese Options

American 40 3.5 1 2
Cheddar 60 4.5 0 4
Monterey Cheddar 50 4.5 0 3
Pepperjack 50 4 0 2
Provolone 50 4 0 4
Shredded Mozzarella 40 3 0 3
Swiss 50 4.5 0 4

Sauces

Chipotle Southwest 100 10 1 0
Cranberry Mustard Sauce 40 0.5 8 0
Honey Mustard 30 0 7 0
Light Mayonnaise 50 5 1 0
Oil 45 5 0 0
Ranch 110 11 1 0
Red Wine Vinegar 0 0 0 0
Regular Mayonnaise 110 12 0 0
Spicy Brown Mustard 5 0 1 0
Subway® Vinaigrette 40 4 1 0
Sweet Onion 40 0 9 0
Yellow Mustard 5 0 1 0

Veggies and Toppings

Banana Peppers 0 0 0 0
Black Olives 0 0 0 0
Cucumbers 0 0 1 0
Green Peppers 0 0 0 0
Jalapenos 0 0 0 0
Lettuce 0 0 1 0
Pickles 0 0 0 0
Red Onions 0 0 1 0
Spinach 0 0 0 0
Tomatoes 5 0 1 0

Protein

Guacamole 70 6 3 1

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