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Nutrition Facts for Subway Cookies

by
author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
Nutrition Facts for Subway Cookies
Close-up of chocolate chip cookie. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

While Subway offers a number of healthy options on its menu -- including sandwiches and salads -- if you like to eat dessert with your meals, you'll need to save room for their cookies. As you might expect from their large size, Subway's cookies are high in calories and fat. Knowing the nutrition information for the sweet treat can help you make adjustments to your diet to fit it in.

Fruity Cookies

The fruity cookies at Subway include the Birthday Berry, Oatmeal Raisin and Raspberry Cheesecake. But don't let the fruit fool you, these cookies are still high in calories and fat. One serving of these cookies, which weighs 45 grams, contains 200 calories, 8 to 9 grams of total fat, 4 to 5 grams of saturated fat, 120 to 130 milligrams of sodium, 29 to 32 grams of carbs and 2 to 3 grams of protein. While the cookies from Subway offer very little nutritional value, the 2010 Dietary Guidelines for Americans allows for some of your calories to come from foods with added fat and sugar-like cookies. Depending on your daily caloric needs, it's OK to spend 8 to 15 percent of your daily calories on sweet treats, or about 250 calories on a 2,000-calorie diet.

Chocolate Chip and Chocolate Chunk

The Chocolate Chip and Chocolate Chunk cookies from Subway can help satisfy your chocolate craving. One of these cookies contains 200 calories, 10 grams of total fat, 5 grams of saturated fat, 100 to 130 milligrams of sodium, 30 grams of carb and 1 gram of protein. It is important to note that the cookies from Subway are a source of saturated fat. High intakes of saturated fat increase blood cholesterol levels, and the 2010 Dietary Guidelines for Americans recommends you limit your intake to less than 10 percent of calories, or no more than 22 grams on a 2,000-calorie diet.

Double Chocolate

For the serious chocoholic, Subway offers its Double Chocolate cookie. One of these cookies contains 210 calories, 9 grams of total fat, 5 grams of saturated fat, 130 milligrams of sodium, 30 grams of carbs and 2 gram of protein. As a processed food, the cookies at Subway are also a source of sodium. Getting too much sodium in your diet might increase your blood pressure. To keep your blood pressure under control, limit your daily intake to less than 2,300 milligrams a day. If you already have high blood pressure, are older than 51 or of African-American descent, limit your sodium to less than 1,500 milligrams a day.

M & M and Sugar Cookies

The Sugar cookie at Subway is one of the higher calorie cookies, and also contains the highest amount of saturated fat. One Subway Sugar cookie contains 220 calories, 12 grams of total fat, 6 grams of saturated fat, 130 milligrams of sodium, 32 grams of carbs and 2 grams of protein, while the M & M cookie contains 210 calories, 10 grams of total fat, 5 grams of saturated fat, 100 milligrams of sodium, 32 grams of carbs and 2 grams of protein.

Nutty Cookies

Cookies that contain nuts as Subway include the Peanut Butter and White Macadamia Nut cookie. The Peanut Butter cookie contains the highest amount of protein and the lowest amount of carbs of all the cookies at Subway, but is also one of the higher calorie cookies. One Peanut Butter cookie contains 220 calories, 12 grams of total fat, 5 grams of saturated fat, 130 milligrams of sodium, 26 grams of carbs and 4 grams of protein. The White Macadamia Nut cookie is also high in calories, with 220 calories, 11 grams of total fat, 5 grams of saturated fat, 130 milligrams of sodium, 29 grams of carbs and 2 grams of protein per cookie.

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