The Surprising Truth: How Many Calories Are Really in a Salad from Subway?

Salads have long been the go-to choice for those looking to make a healthier and more nutritious meal choice. And when it comes to fast food options, Subway’s salads have become a popular choice among health-conscious individuals. But with so many ingredients and variations available, it can be hard to determine just how many calories are in a salad from Subway. In this article, we will take a deep dive into the calorie content of Subway salads and explore some tips on how you can build a low-calorie but delicious meal from this popular sandwich chain. So if you’re someone who is mindful of their calorie intake or simply curious about the nutritional value of your favorite salad, read on to find out more!

Overview of Salads at Subway

Subway, one of the largest fast-food chains in the world, is a popular choice for many people looking for a quick and healthy bite. While they are known for their sandwiches, they also offer a wide variety of salads that are equally delicious and nutritious. Their salads are made with fresh and quality ingredients, giving customers a guilt-free option to satisfy their hunger.

At Subway, customers have the option to create their own salad using an array of vegetables, proteins, dressings and toppings or they can choose from the signature salads on the menu. With endless combinations and customizable options, there is something for everyone at Subway.

Calorie Counting at Subway

Calorie counting has become an essential part of maintaining a healthy lifestyle. Whether you are trying to lose weight or maintain your current weight, keeping track of your calorie intake is crucial. And when it comes to fast-food restaurants, it can be challenging to find tasty options that fit into our daily calorie limit. However, at Subway, you can find several low-calorie options like their delicious salads.

According to the U.S. Department of Agriculture (USDA), an adult’s daily calorie requirement ranges from 1600-2400 calories based on age, gender and physical activity level. At Subway, a salad with no dressing can range from 50-100 calories depending on the size and ingredients used. Adding dressing can increase the calorie count by 100-200 calories.

How Many Calories Are in a Salad From Subway?

The number of calories in a salad from Subway varies depending on the salad’s size and ingredients added. For instance, if you create your own salad with vegetables such as lettuce, spinach, tomatoes and cucumbers along with grilled chicken as your protein choice and no dressing, it comes down to only 150-200 calories for a six-inch serving. This is an excellent option for those on a low-calorie diet.

However, if you opt for a signature salad like the Chicken and Bacon Ranch with ranch dressing, it can contain up to 500-600 calories per six-inch serving. Similarly, the Tuna Salad and Broccoli Cheddar Salad with dressing can range from 450-550 calories per six-inch serving. These salads may not be the best choice for those watching their calorie intake, but they are still lower in calories compared to many other fast-food options.

How to Reduce Calories in Your Subway Salad

If you are looking to reduce your calorie intake at Subway, there are a few simple ways to make your salad healthier. First and foremost, avoid creamy dressings like ranch or mayonnaise-based dressings. These can add extra calories without much nutritional value. Opt for vinaigrettes or oil-based dressings instead.

You can also choose grilled chicken or turkey as your protein instead of denser protein options like meatballs or chicken strips. Load up on colorful vegetables as they are low in calories and high in nutrients. Additionally, try to add a variety of vegetables rather than sticking to just one kind.

Lastly, watch your portion size. Sometimes it can be tempting to go overboard while adding toppings or dressing. Stick to the recommended serving size and use self-control while customizing your salad at Subway.

Other Nutritional Benefits of Subway Salads

Apart from being low in calories, Subway salads also offer several other nutritional benefits. They are an excellent source of fiber, which helps keep you full and aids digestion. The vegetables used in their salads also provide essential vitamins and minerals that our body needs to function correctly.

Moreover, by choosing grilled proteins over fried options and opting for whole-grain bread in their salads, you can increase your intake of lean proteins and whole grains. These are essential for maintaining a healthy diet and can help in weight management.


Subway salads are a great option for those looking to eat healthy and control their calorie intake. With an array of vegetables, proteins, dressings and toppings to choose from, you can create a delicious and nutritious salad that fits your dietary needs. However, it’s crucial to watch your portion size and choose healthier options like grilled proteins and oil-based dressings to keep your calorie count in check. So, next time you’re at Subway, don’t hesitate to indulge in their salads guilt-free!

The Nutritional Benefits of Choosing a Salad at Subway

When it comes to fast food, many people assume that the options are limited when it comes to nutrition. However, Subway has been striving to change that perception with their extensive range of salads. Packed full of fresh ingredients and customizable to fit your dietary needs, Subway’s salads offer a nutritious and delicious alternative to traditional fast food options.

One of the main benefits of choosing a salad at Subway is the variety of vegetables available. The standard salad base includes lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives. However, you also have the option to add other veggies such as carrots, jalapenos, pickles, and even avocado for an additional cost. This gives you the opportunity to create a well-rounded salad full of vitamins and minerals.

In addition to providing a wide array of vegetables, Subway also offers lean protein options for their salads. You can choose from grilled chicken breast, turkey breast, ham or bacon (in moderation), or veggie patty. Not only do these proteins add flavor and texture to your salad but they also provide essential amino acids for muscle growth and repair.

One important factor to consider when choosing a salad at any restaurant is the dressing. Fortunately, Subway offers a variety of dressings that are lower in calories and fat compared to traditional fast food dressings. These include fat-free Italian dressing and oil & vinegar dressing which are both under 20 calories per serving. If you prefer creamier dressings such as ranch or Caesar, you can opt for their light versions which are still significantly lower in calories compared to regular dressings.

Another perk of choosing a salad at Subway is the option to add extras such as nuts or dried fruits. These toppings not only add crunch and sweetness but also provide healthy fats and fiber which can help keep you feeling satisfied for longer. Just be mindful of the portion size as these toppings can add up in calories if you go overboard.

Lastly, Subway also offers gluten-free and vegan options for their salads. This means that people with dietary restrictions can still enjoy a nutritious meal at Subway without compromising their health goals. The staff at Subway is also trained to handle special requests and accommodate any dietary needs, making it a safe and welcoming option for everyone.

The Calorie Count of a Salad from Subway

Now that you know about the nutritional benefits of choosing a salad at Subway, let’s take a closer look at the calorie count. The calorie count for any salad from Subway depends on the ingredients you choose to include in your salad as well as the dressing.

On average, a six-inch salad from Subway (without dressing) contains approximately 150-200 calories. Adding a protein such as chicken or turkey breast adds around 50-100 calories, while bacon can add an additional 50 calories. When it comes to dressings, most of them range from 20-40 calories per serving, with some exceptions like avocado ranch which has around 100 calories per serving.

Of course, if you load up on high-calorie toppings such as extra cheese or croutons and choose a creamy dressing, your calorie count can easily skyrocket to over 500 calories. That’s why it’s important to be mindful and make wise choices when customizing your salad at Subway.

For those looking to keep their meals on the lighter side, Subway also offers low-calorie options under their “Fresh Fit” menu. These salads are carefully crafted to provide balanced nutrition while keeping the calorie count under 350 per serving. This makes it easier for customers who are watching their weight or trying to maintain a healthy lifestyle to make informed choices without having to calculate every ingredient individually.

How To Make Your Salad From Subway Even Healthier

While Subway offers a variety of nutritious options for their salads, there are some ways you can make your salad even healthier. Here are some tips:

– Choose a rainbow of veggies: The more colorful your salad is, the more nutrients it contains. Try to include as many different colored vegetables in your salad as you can.

– Opt for lean protein: As mentioned earlier, Subway offers a variety of lean protein options for their salads. Choose grilled chicken breast or turkey breast to keep the calories and fat content low.

– Go easy on the extras: While adding toppings like nuts or dried fruits provides healthy fats and fiber, they should still be consumed in moderation. Keep an eye on portion sizes to avoid going overboard with the calorie count.

– Be mindful of dressings: Dressings can add a significant amount of calories to your salad. Opt for lighter options like oil & vinegar or ask for the dressing on the side so you can control how much you use.

– Load up on greens: Don’t be shy about adding extra lettuce or spinach to your salad. These leafy greens are low in calories and packed with nutrients, making them an excellent choice for bulking up your salad.

By incorporating these tips into your ordering process at Subway, you can create a delicious and nutritious salad

Q: How many calories are in a Subway salad?
A: The number of calories in a Subway salad varies depending on the type of salad and toppings chosen. However, on average, a Subway salad can range from 200-500 calories.

Q: What is the lowest calorie option for a Subway salad?
A: The lowest calorie option for a Subway salad is the Veggie Delite Salad without dressing, which has only 50 calories.

Q: How does the calorie count of a Subway salad compare to other fast food options?
A: Compared to other fast food options, Subway salads tend to have lower calorie counts. This is because they offer a variety of vegetable and protein options as toppings instead of fried or processed items.

Q: Are all dressings at Subway high in calories?
A: No, not all dressings at Subway are high in calories. However, some may be higher than others. It’s best to opt for lighter dressing options such as vinegar-based dressings instead of creamy dressings like ranch or Caesar.

Q: Can I customize my Subway salad to lower the calorie count?
A: Yes, you can customize your Subway salad to fit your dietary needs and preferences. For example, you can choose lighter toppings and skip high-calorie dressings to reduce the overall calorie count of your salad.

Q: Are there any healthy options on the menu at Subway besides salads?
A: Yes, there are many healthy options at Subway besides salads such as their Fresh Fit sandwiches and wraps. These options typically have less than 400 calories per serving and offer lean protein and plenty of vegetables.

In conclusion, the number of calories in a salad from Subway can vary greatly depending on the specific ingredients and portions chosen. While Subway offers a variety of healthy options, it is important for individuals to be mindful of their choices and portion sizes to control their calorie intake. By considering the type of protein, dressing, and toppings used in their salad, individuals can create a nutritious and low-calorie meal option at Subway.

Furthermore, it is important to note that salads are not always automatically a healthier option. Many people may assume that anything labeled as a “salad” is automatically nutritious and low in calories, but this is not always the case. It is essential to pay attention to the nutritional information and ingredient list when ordering a salad from any restaurant.

Moreover, it is crucial to remember that maintaining a balanced and healthy diet goes beyond just counting calories. Other factors such as nutrients, vitamins, and minerals also play an important role in overall health. Therefore, while keeping track of calorie intake can be helpful for weight management or weight loss goals, it should not be the only factor considered.

Subway’s salads provide individuals with an array of options to meet their dietary needs and preferences. However, making informed choices and being mindful of portion sizes are key factors in creating a nutritious and

Author Profile

Erick Benitez
Erick Benitez
In 2003, the Coast Sushi Bar was founded, quickly becoming a beloved fixture in its trendy neighborhood, appreciated for its exceptional sushi and vibrant BYOB atmosphere.

The chefs at Coast have developed a mastery in blending subtle yet intricate flavors, establishing a reputation for pioneering innovative New-Japanese cuisine with only the finest global ingredients.

Building on decades of culinary success, the founder launched a new endeavor in 2024—a blog focused on Japanese snacks. This blog marks a significant shift from restaurateur to food blogger, motivated by a desire to share comprehensive insights into Japanese culinary arts and snack culture. The content covers traditional snacks, the evolution of snack culture in Japan, and the global influence and adaptation of these snacks.

Each blog post reflects the founder's commitment to quality and attention to detail, mirroring the standards of Coast Sushi Bar.

Aimed at both aficionados and novices of Japanese cuisine, the blog serves as a resource for deepening readers’ knowledge and appreciation of Japan's rich and diverse food culture.