Discover the Surprising Number of Calories in a Turkey Sandwich at Subway: A Nutrition Guide

AvatarByErick Benitez

Are you a fan of Subway’s iconic turkey sandwich? Perhaps you’ve enjoyed it countless times, but have you ever wondered how many calories are in one? As more people become conscious of their food intake, the number of calories in a meal can be a make or break factor. In this article, we’ll delve into the specifics and reveal the answer to the question: How many calories are in a turkey sandwich at Subway? Get ready to satisfy your curiosity and possibly make some changes to your ordering habits.

The Ingredients of a Turkey Sandwich at Subway

A turkey sandwich at Subway is a popular and convenient choice for many people. It provides a filling and delicious meal that can be easily customized to one’s liking. The main ingredients of a turkey sandwich at Subway include bread, turkey, vegetables, and condiments. Let’s take a closer look at each of these components.

Bread: The bread used in Subway sandwiches is freshly baked in-store every day. Customers have the option to choose from nine different types of bread, including Italian white bread, honey oat, whole wheat, and Italian herbs and cheese. These bread choices add not only flavor but also texture to the sandwich.

Turkey: The main source of protein in a turkey sandwich is the turkey itself. At Subway, customers have the option to choose between oven-roasted or thinly sliced Black Forest ham as their protein option. Both are lean meats that are low in fat and calories.

Vegetables: Adding vegetables to a turkey sandwich not only makes it more nutritious but also adds different textures and flavors to it. At Subway, customers can choose from a variety of fresh vegetables such as lettuce, tomatoes, cucumbers, bell peppers, onions, and olives. Adding these veggies gives the sandwich some crunch and adds vitamins and minerals to the overall meal.

Condiments: Finally, condiments are what bring all the flavors together in a turkey sandwich. Subway offers a wide range of condiment options such as mayonnaise, mustard, honey mustard sauce, ranch dressing, BBQ sauce, hot sauce, vinegar or olive oil. Health-conscious customers can opt for healthier options like light mayo or mustard instead of high-fat dressings.

The Nutrition Facts of a Turkey Sandwich at Subway

When it comes to nutrition facts for any food item at Subway, it is essential to understand that the calorie count will vary based on the bread, protein, toppings, and condiments chosen by the customer. However, Subway provides a nutrition calculator on their website that allows customers to customize a sandwich and view its nutritional value.

On average, a six-inch turkey sandwich on Italian white bread with no cheese and just veggies can have around 350 calories with 4 grams of fat and 18 grams of protein. The same sandwich on honey oat bread and with mayo added can have around 450 calories with 12 grams of fat and 19 grams of protein.

The best way to ensure that a turkey sandwich at Subway fits into one’s diet plan is by making smart choices. Opting for whole wheat bread instead of Italian white bread can add more fiber and nutrients to the sandwich without compromising on taste. Skipping high-fat dressings like mayo or ranch can also significantly reduce the calorie count without sacrificing flavor.

The Benefits of Eating a Turkey Sandwich at Subway

A turkey sandwich at Subway is not only delicious but also offers numerous health benefits. Here are some of the advantages of including this sandwich in one’s diet:

1. High in Protein: Turkey is an excellent source of lean protein. It helps build and maintain muscle mass while keeping you feeling full and satisfied.

2. Low in Fat: Subway’s oven-roasted turkey has only 4 grams of fat per six-inch serving, making it a healthier option compared to other deli meats like salami or bologna.

3. Source of Fiber: Adding vegetables like lettuce, tomatoes, and cucumbers to your turkey sandwich increases the fiber content of the meal, aiding digestion and promoting satiety.

4. Customizable Options: A turkey sandwich at Subway is highly customizable, allowing customers to choose their preferred bread, vegetables, condiments, and even add-ons like avocado or bacon.

5. Fresh Ingredients: Subway prides itself on using fresh ingredients that are prepped and assembled in front of the customers. This ensures that the sandwich is not only tasty but also made with high-quality and healthy ingredients.

The Healthiest Way to Order a Turkey Sandwich at Subway

To make your turkey sandwich at Subway as healthy as possible, here are some tips to follow:

– Choose Whole Wheat Bread: Whole wheat bread contains more fiber and nutrients compared to white bread, making it a healthier option.

– Load Up On Veggies: Adding more vegetables to your sandwich adds bulk without adding excess calories. This will keep you feeling full while providing essential vitamins and minerals.

– Opt for Lean Meats: As previously mentioned, oven-roasted turkey is the leanest protein option at Subway. Choosing this over other high-fat deli meats will significantly reduce the calorie count of the sandwich.

– Skip High-Fat Dressings: Mayonnaise, ranch dressing, and other similar sauces can add a significant amount of calories to a sandwich. Opt for mustard or light mayo if you need some flavor without all the extra fat.

Benefits of Choosing a Turkey Sandwich at Subway

When it comes to fast food options, Subway stands out as a healthier alternative. With their wide range of sandwich choices, one option that stands out for its health benefits is the turkey sandwich. Made with high-quality sliced turkey meat and fresh ingredients, a turkey sandwich from Subway not only satisfies your hunger but also provides numerous health benefits.

First and foremost, the turkey sandwich at Subway is a great source of lean protein. Lean proteins are essential for building and repairing muscles in our body. Compared to other types of meat, turkey is relatively low in fat and contains all the essential amino acids needed for protein synthesis. This means that by choosing a turkey sandwich at Subway, you are making a smart choice for your body’s nutritional needs.

In addition to being a good source of protein, turkey is also rich in vitamins and minerals. It contains high levels of B vitamins such as niacin, which are necessary for energy production and maintaining healthy skin, hair, and nails. Along with that, it also contains minerals like iron, zinc, and phosphorus that play vital roles in keeping our bodies healthy.

Furthermore, the turkey sandwich at Subway is an excellent option for those trying to watch their calorie intake while still enjoying their meals. A six-inch sub made with oven-roasted turkey breast has only 280 calories and 4 grams of fat. This makes it a much healthier option compared to other fast food sandwiches that can have upwards of 500 calories or more.

Another benefit of choosing this particular sandwich at Subway is its fiber content. The whole wheat bread used to make the sub adds an extra boost of fiber to your meal. Dietary fiber is essential for our digestive system as it improves bowel health and helps prevent constipation.

For those who are watching their sodium intake due to health reasons or personal preferences, the turkey sandwich at Subway can also be customized to fit their needs. Subway offers a range of low-sodium ingredients, including turkey slices, veggies, and condiments, making it easier to maintain a healthy diet without sacrificing flavor.

Last but not least, we cannot talk about the benefits of a turkey sandwich at Subway without mentioning its taste. The tender and juicy turkey slices, along with the option to add your favorite fresh veggies and sauces, make for a delicious and satisfying meal. Plus, with the “Subway-Specific Nutrition Calculator,” you can customize your sandwich to fit your health goals without compromising on taste.

In conclusion, by choosing a turkey sandwich at Subway, you are not only treating your taste buds to a delicious meal but also giving your body essential nutrients it needs. From protein and vitamins to fiber and customizable options for special dietary needs, this sandwich checks all the boxes for a healthy, tasty meal choice.

How Many Calories in A Turkey Sandwich at Subway?

The number of calories in a turkey sandwich from Subway will depend on the size and type of bread used to make the sub as well as any additional ingredients added. Here’s a breakdown of the estimated calorie content for different sizes and types of bread:

– 6-inch sub on regular white bread: 310-320 calories
– 6-inch sub on wheat bread: 280-290 calories
– 6-inch flatbread sub: 330 calories
– Footlong sub on regular white bread: 620-630 calories
– Footlong sub on wheat bread: 560-570 calories

These calorie counts are based on using oven-roasted turkey breast as the primary protein source along with typical toppings such as lettuce, tomatoes, onions, cucumbers, green peppers, black olives, sweet onion sauce or honey mustard sauce. If you opt for additional toppings like cheese or bacon strips, they will add approximately 40-80 more calories to your meal.

It’s essential to note that these calorie counts are only estimates and can vary slightly depending on the specific ingredients used by different Subway locations. If you are looking for more precise calorie counts, you can refer to Subway’s online nutrition calculator, which allows you to customize your sandwich and get an accurate calorie count based on your chosen ingredients.

How to Make Your Turkey Sandwich at Subway Even Healthier

While the turkey sandwich at Subway is already a relatively healthy option, there are ways you can make it even healthier! Here are some tips for customizing your sub for maximum nutritional benefits:

1. Choose whole wheat bread: Opting for whole wheat bread over white bread adds extra fiber, minerals, and antioxidants to your meal.

2. Load up on veggies: Subway offers an impressive variety of fresh vegetables that you can add to your sandwich. The more veggies you add, the more nutrients you’ll be getting in your meal.

3. Opt for low-fat or fat-free condiments: Swap out high-fat sauces like mayo or ranch dressing for healthier options such as mustard or vinegar.

4. Skip the cheese: As tasty as it may be, cheese adds extra fat and calories to your meal. Going without it or opting for a lower-fat cheese option can

1. What is the average calorie count for a turkey sandwich at Subway?
A turkey sandwich at Subway typically has 320-400 calories, depending on the type of bread and toppings used.

2. Are there any low-calorie options for turkey sandwiches at Subway?
Yes, you can opt for a 6-inch oven-roasted turkey sandwich on 9-grain wheat bread with lettuce, tomatoes, peppers, and onions for only 280 calories.

3. How do I reduce the calorie count of my turkey sandwich at Subway?
You can choose to go for a wrap instead of bread, skip high-calorie sauces and choose low-fat cheese. You can also load up on fresh veggies to make your sandwich more filling with fewer calories.

4. Is there any nutritional value in a turkey sandwich from Subway?
Yes, a Subway turkey sandwich can be a good source of lean protein and fiber if loaded with fresh veggies and served on whole-grain bread.

5. Are the calorie counts displayed in Subway stores accurate?
Yes, all Subway restaurants are required to display accurate nutrition information based on standardized recipe formulations.

6. Can I customize my Subway turkey sandwich to make it healthier?
Absolutely! You can choose to add or remove ingredients according to your dietary preferences or restrictions to create a healthier option that suits your needs.

In conclusion, the number of calories in a turkey sandwich at Subway can vary depending on the ingredients and toppings selected. However, by choosing whole wheat bread, lean turkey meat, and limiting high-calorie extras like cheese and mayonnaise, one can enjoy a nutritious and filling sandwich without consuming excessive calories. It is important to note that while calorie counts are important for weight management, it is also essential to focus on the overall nutritional value of the food we consume. Additionally, making informed choices about our food options and being mindful of portion sizes can significantly impact our calorie intake. Ultimately, a balanced and varied diet combined with regular physical activity is key to maintaining a healthy lifestyle. By understanding the number of calories in a turkey sandwich at Subway and making conscious decisions about our food choices, we can make strides towards achieving our health goals.

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.