Subway is a franchise sandwich shop with locations throughout the world. Although menu items vary from store to store, Subway publishes standardized nutrition information for its entire menu, including sandwiches, bread, condiments and vegetables, breakfast, pizza, desserts, side orders, salads and beverages. Calories are among the 16 categories of nutrition information supplied for each item.
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Subway offers over 50 sandwiches and uses a "standard" sandwich configuration of 6-inch, 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers to report nutrition information. For low-fat, foot-long sandwiches, cheese is added as "standard." Most 6-inch "standard" sandwiches have between 300 and 500 calories, with the Veggie Delight having the fewest calories with 230. The Big Pastrami and Meatball Marinara sandwiches each have 580 calories on the high end.
Subway has nine standard sandwich breads, with the Italian (white) bread having the fewest calories at 200 and the honey oat having the most at 260. Other breads and calorie counts are the 9-grain wheat with 210, hearty Italian and parmesan oregano with 220, roasted garlic and flatbread with 230, Monterey cheddar with 240 and the Italian herbs and cheese with 250.
Condiment and Vegetable Calories
Banana peppers, green peppers and pickles have 0 calories per serving, with tomatoes having the most at 5. The remaining available vegetables, cucumbers, lettuce, jalapeno peppers, onions and olives are all listed as having 5 or fewer calories. For condiments, calories range from 0 for vinegar to 110 for ranch dressing and regular mayonnaise. Subway offers seven types of cheese that range in calories from 40 for the processed American and mozzarella to 60 for the natural cheddar.
Breakfast and Pizza Calories
The nine categories of breakfast and pizza at Subway are egg muffin melts (with egg white or regular egg), 6-inch omelet sandwiches (with egg white or regular egg), omelet on 6-inch flatbread (with egg white or regular egg), breakfast sandwiches on foot-long bread (with regular egg), breakfast sides and 8-inch pizza. Calories for this portion of the menu range from 140 for the egg-white-and-cheese muffin melt to 1,430 for the foot-long Mega. Items made with egg whites have fewer calories than those made with regular egg.
Desserts, Sides and Beverages Calories
For desserts, calories range between 210 for the double chocolate chip and 250 for the apple pie. On the light end, apple slices have 35 calories and yogurt has 80. Pre-packaged chips range from 130 calories for Baked Lay's to 250 for Doritos Nacho Tortilla Chips. Beverage calorie counts range between 0 and 680 depending on whether a diet soda was selected and on the size of the cup, with 44 ounces being the largest available serving with the largest calorie count. The 15 types of soup Subway offers have between 80 calories for the roasted chicken noodle to 340 for the chili con carne.
Subway salads include the Veggie Delight at 50 calories, the Black Forest Ham and Turkey Breast salads at 110 calories each, and the Turkey Breast and Ham Salad at 120. The Oven Roasted Chicken Breast Salad has 130 calories, the Subway Club and Roast Beef Salad each have 140 calories, and the Sweet Onion Chicken Teriyaki Salad tops the scale with 200 calories. Ranch dressing will add 290 calories to a salad, and fat-free Italian dressing adds 35.