Uncovering the Truth: How Many Calories are Really in a Subway Turkey Footlong?

As the demand for healthier fast food options continues to rise, Subway has become a go-to choice for many looking to satisfy their cravings without sacrificing their waistlines. With an array of sandwich options available, one question often arises: just how many calories are in a Subway turkey footlong? Whether you’re trying to stay on track with your fitness goals or simply curious about the nutritional value of your favorite go-to order, we’ll dive into the facts and figures behind this popular sandwich choice. Join us as we uncover the answer to this burning question and shed light on the nutritional breakdown of a Subway turkey footlong.

For those who are health-conscious or simply trying to watch their calorie intake, it is important to know the nutritional facts of the food we consume. One popular option for a quick and easy meal is a Subway turkey footlong. With a variety of fresh vegetables, condiments, and protein options, it can be customized to fit anyone’s taste preferences. But just how many calories are in a Subway turkey footlong? Let’s dive into the details.

The Nutrition of a Subway Turkey Footlong

Subway offers various types of bread for their sandwiches, but let’s focus on the standard 6-inch wheat bread option for this analysis. When choosing turkey as the main protein for your footlong sandwich, Subway offers three different options: oven-roasted turkey breast, honey mustard glazed turkey, and rotisserie-style chicken. Each type of turkey has its own unique flavors and nutritional content.

Oven-Roasted Turkey Breast

The oven-roasted turkey breast is made from thinly sliced lean white meat without any artificial preservatives or flavors. According to Subway’s nutrition calculator, a standard 6-inch serving contains 90 calories. However, keep in mind that a footlong sandwich will have double the amount of meat.

Honey Mustard Glazed Turkey

The honey mustard glazed turkey is marinated with a blend of honey, mustard powder, paprika, salt, and other spices before being roasted. This adds an extra layer of flavor to your sandwich but also an additional 30 calories per serving compared to the oven-roasted option.

Rotisserie-Style Chicken

If you’re not in the mood for turkey, another popular protein option at Subway is their rotisserie-style chicken. This chicken is seasoned with garlic powder, onion powder, salt, paprika, and other spices before being slow-roasted in the oven. A 6-inch serving contains 110 calories, but again, this will be doubled for a footlong sandwich.

How to Make Your Turkey Footlong Healthier

While the protein option plays a significant role in the calorie content of a Subway turkey footlong, the toppings and condiments also contribute to the overall nutrition of the sandwich. Here are a few tips to make your turkey footlong healthier:

Choose Whole Wheat Bread

Subway offers a variety of bread options, but whole wheat is generally considered the healthiest choice. It is higher in fiber and other nutrients compared to white bread, which can aid in digestion and contribute to feeling fuller for longer.

Load Up on Vegetables

One of the great things about Subway is their generous amount of vegetable toppings. Load up on lettuce, tomatoes, onions, green peppers, cucumbers, spinach – whatever options you prefer. Vegetables are low in calories but packed with essential nutrients like vitamins and minerals.

Watch Out for High-Calorie Condiments

Condiments are often where we add hidden calories to our sandwiches without even realizing it. Avoid high-calorie options like mayo and creamy dressings. Instead, choose healthier alternatives like mustard or oil and vinegar.

The Calorie Count Breakdown

Now that we’ve looked at all the components of a Subway turkey footlong let’s break down how many calories each item adds up to:

– 6-inch whole wheat bread: 200 calories
– Oven-roasted turkey breast (double for footlong): 180 calories
– Honey mustard glazed turkey (double for footlong): 210 calories
– Rotisserie-style chicken (double for footlong): 220 calories
– Lettuce: 5 calories
– Tomatoes: 10 calories
– Onions: 5 calories
– Green peppers: 5 calories
– Cucumbers: 5 calories
– Spinach: 0 calories
– Mustard: 0 calories
– Oil and vinegar (2 servings): 100 calories

This brings the total calorie count for a Subway turkey footlong sandwich to approximately 720-900 calories depending on your protein and condiment choices.

In conclusion, a Subway turkey footlong can be a healthy and delicious meal option if you make mindful choices. Opt for whole wheat bread, load up on vegetables, and be cautious of high-calorie condiments. The best part about Subway is that you have control over what goes into your sandwich, so don’t be afraid to customize it to fit your nutritional needs and preferences. And now that you know the calorie count, you can make informed decisions when choosing your next meal at Subway.

Understanding the Calorie Count of a Subway Turkey Footlong

When it comes to fast food, Subway is often viewed as a healthier option. With its “eat fresh” slogan and customizable menu items, it has become a popular choice for those looking for a quick and convenient meal. But just how many calories are in one of their iconic footlong sandwiches, specifically the turkey one? Let’s take a closer look at the ingredients and nutritional information to get a better understanding.

First, it’s important to note that Subway offers different variations of turkey sandwiches on their menu. For the purpose of this article, we will be focusing on the classic oven-roasted turkey footlong on 9-grain wheat bread. This sandwich is made with oven-roasted turkey breast, lettuce, tomatoes, cucumbers, green peppers, red onions, and ranch dressing.

The Nutritional Breakdown

According to Subway’s nutrition calculator, a footlong turkey sandwich comes in at 740 calories. This may seem like quite a lot for one meal but keep in mind that this calorie count includes all the toppings and dressing as well. The sandwich alone without any additional toppings or sauces contains 480 calories.

Let’s break down the rest of the nutritional information for this sandwich:

– Total Fat: 17g
– Saturated Fat: 5g
– Cholesterol: 50mg
– Sodium: 1510 mg
– Carbohydrates: 93g
– Fiber: 8g
– Sugars: 18g
– Protein: 30g

The Good and The Not-So-Good

With any fast food item, there are going to be some pros and cons when it comes to nutrition. Starting with the good news – this sandwich is high in protein which is essential for building and repairing muscles. It also contains a good amount of fiber which can help keep you feeling full and satisfied. Additionally, the 9-grain wheat bread offers more whole grains than their other bread options.

On the other hand, the sodium content is quite high at 1510 mg, which is over half of the recommended daily intake. Excessive sodium intake has been linked to increased blood pressure and can put you at risk for heart disease. The sandwich is also on the higher end in terms of calories and carbohydrates, making it a more indulgent option.

Customizing for a Healthier Option

The great thing about Subway is that you have the option to customize your sandwich with different breads, toppings, and sauces. This not only allows for personalization but also gives you control over the nutrition. If you’re looking to reduce the calorie count of your turkey footlong, here are some simple swaps to consider:

– Opt for a 6-inch sandwich instead of a footlong.
– Choose whole grain or multigrain bread instead of white bread.
– Add more veggies like spinach and peppers for added fiber.
– Consider skipping high-calorie toppings like ranch and mayonnaise and opt for lower calorie options like mustard or vinaigrette dressing.

Another tip is to request that your sandwich be made “light” on certain ingredients such as cheese or sauce. This could significantly reduce the overall calorie count.

Incorporating into Your Diet

Many people struggle with including fast food into their regular diet without going overboard on calories and unhealthy ingredients. Luckily, Subway offers some healthier options that can fit into most balanced meal plans. If you choose to incorporate a turkey footlong into your diet, here are some tips to keep in mind:

– Balance out your other meals throughout the day with lighter options such as salads or smoothies.
– Consider removing one top or dressing from your sandwich to save on calories.
– Choose a lower calorie drink or opt for water instead of soda.
– Be mindful of portion sizes and don’t feel obligated to finish the entire footlong in one sitting.

The Bottom Line

The calorie count of a Subway turkey footlong may seem high but with some simple swaps and mindful eating habits, it can be a part of a well-balanced diet. It’s important to remember that moderation is key when it comes to any food, including fast food. Taking advantage of Subway’s customizable options can make this sandwich a healthier choice compared to other fast food options.

Q: What is the calorie count of a Subway Turkey Footlong?
A: On average, a Subway Turkey Footlong contains around 560 calories.

Q: Is it a healthier choice to order a Subway Turkey Footlong?
A: Compared to other fast food options, a Subway Turkey Footlong can be considered a healthier choice due to its lower calorie count and the availability of fresh veggies as toppings.

Q: Does the calorie count vary depending on the type of bread used for the Subway Turkey Footlong?
A: The calorie count may vary slightly depending on the type of bread chosen, but not significantly. Opting for whole wheat or multigrain bread can reduce the calorie count by 30-50 calories.

Q: What is the recommended serving size for a Subway Turkey Footlong?
A: The standard serving size for a Subway footlong sandwich is 12 inches, which equates to one full sandwich. It is recommended to consume only one footlong sandwich per meal.

Q: Are there ways to lower the calorie count of a Subway Turkey Footlong?
A: Yes, by customizing your sandwich with fewer high-calorie toppings such as cheese and mayo, opting for whole wheat or multigrain bread, and choosing low-calorie sauces such as mustard or vinaigrette instead of ranch or mayonnaise.

Q: Is it safe to consume a Subway Turkey Footlong frequently as part of my diet plan?
A: While eating fast food frequently is not recommended for maintaining a healthy diet, consuming Subway Turkey Footlong sandwiches in moderation, along with exercise and balanced meals can be incorporated into a well-rounded diet plan.

In conclusion, the number of calories in a Subway turkey footlong can vary depending on several factors such as the quantity and types of toppings, cheese, and dressings used. However, on average, a Subway turkey footlong contains approximately 560-620 calories. This makes it a relatively healthier fast food option compared to other sandwiches and meals offered by other chains.

Furthermore, Subway offers various options for customization that allow individuals to reduce the calorie count of their sandwich by choosing healthier options such as whole wheat bread, lean meats, and fresh vegetables. It is also important to note that portion size plays a significant role in calorie intake. Opting for smaller portions or sharing a footlong with someone can significantly reduce the total number of calories consumed.

Although Subway may be considered a healthier choice compared to traditional fast food options, it is always essential to be conscious of our calorie intake and make informed decisions about our food choices. This includes being mindful of the types of toppings and condiments we use on our sandwiches.

Lastly, whether one is trying to maintain a healthy lifestyle or watching their weight, it is crucial to remember that moderation is key. While Subway may offer healthier options, it should not be the only factor in our daily meal choices. Balanced meals and regular physical activity are crucial

Author Profile

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.