How Many Calories Are In A Salad From Subway?

How Many Calories In A Salad From Subway?

Subway is a popular fast-food chain known for its variety of sandwiches and salads. But how many calories are in a salad from Subway?

The answer to this question depends on the specific salad you order. Some salads are relatively low in calories, while others can be quite high. In this article, we’ll take a closer look at the calorie content of Subway salads, so you can make informed choices about your meal.

We’ll also discuss the nutritional value of Subway salads, and provide tips for choosing a healthy option. So whether you’re looking for a light and healthy meal or a more filling option, you’ll find the information you need here.

Salad Name	Calories	Fat (g)
Chicken Teriyaki Salad	390	14
Veggie Delite Salad	250	7
Oven Roasted Chicken Salad	370	13
Mediterranean Veggie Salad	340	10
Sweet Onion Chicken Teriyaki Salad	410	15

Types of Salads at Subway

Subway offers a variety of salads to choose from, each with its own unique set of ingredients. Here is a breakdown of the different types of salads available at Subway, as well as the calories in each one.

Salads with Meat

• Chicken Teriyaki Salad: This salad is made with grilled chicken breast, teriyaki sauce, lettuce, tomatoes, cucumbers, and carrots. It has 360 calories.
• Meatball Marinara Salad: This salad is made with meatballs, marinara sauce, lettuce, tomatoes, cucumbers, and carrots. It has 410 calories.
• Oven-Roasted Chicken Salad: This salad is made with oven-roasted chicken breast, honey mustard sauce, lettuce, tomatoes, cucumbers, and carrots. It has 360 calories.
• Roast Beef Salad: This salad is made with roast beef, horseradish sauce, lettuce, tomatoes, cucumbers, and carrots. It has 370 calories.

Salads without Meat

• Garden Salad: This salad is made with lettuce, tomatoes, cucumbers, carrots, and croutons. It has 140 calories.
• Greek Salad: This salad is made with lettuce, tomatoes, cucumbers, olives, feta cheese, and red onion. It has 240 calories.
• Caesar Salad: This salad is made with lettuce, tomatoes, croutons, and Caesar dressing. It has 280 calories.
• Spinach Salad: This salad is made with spinach, tomatoes, cucumbers, and carrots. It has 130 calories.

Salads with Dressing

• All salads can be served with any of the following dressings:
• Italian Dressing (140 calories per serving)
• Ranch Dressing (150 calories per serving)
• Honey Mustard Dressing (140 calories per serving)
• Caesar Dressing (170 calories per serving)

Salads without Dressing

• All salads can be served without dressing, which will reduce the calorie count by 100-150 calories.

Calories in Each Type of Salad

The following table shows the calories in each type of salad at Subway, with and without dressing.

| Salad | Calories (with dressing) | Calories (without dressing) |
|—|—|—|
| Chicken Teriyaki Salad | 360 | 260 |
| Meatball Marinara Salad | 410 | 310 |
| Oven-Roasted Chicken Salad | 360 | 260 |
| Roast Beef Salad | 370 | 270 |
| Garden Salad | 140 | 40 |
| Greek Salad | 240 | 140 |
| Caesar Salad | 280 | 180 |
| Spinach Salad | 130 | 30 |

It is important to note that these are just estimates, and the actual calorie content of a salad may vary depending on the ingredients used. For example, a salad with more meat or cheese will have more calories than a salad with more vegetables. Additionally, the calorie content of a salad can also vary depending on the size of the serving.

If you are trying to watch your calorie intake, it is a good idea to be aware of the calorie content of the salads at Subway. You can also choose to have your salad without dressing, which will reduce the calorie count significantly.

Subway offers a variety of salads to choose from, each with its own unique set of ingredients and calories. By being aware of the calorie content of the salads at Subway, you can make informed choices about what to order.

Here are some tips for ordering a healthier salad at Subway:

• Choose a salad with vegetables as the main ingredient.
• Go easy on the meat and cheese.
• Choose a light dressing or dressing on the side.
• Ask for your salad to be served without croutons.

By following these tips, you can enjoy a delicious and healthy salad at Subway without sacrificing your waistline.

How Many Calories In A Salad From Subway?

Subway is a popular fast-food chain that offers a variety of salads, wraps, and sandwiches. While salads are often considered to be a healthier option than sandwiches, it’s important to be aware of the calorie content of your salad before you order it.

The calorie content of a salad from Subway can vary significantly depending on the ingredients you choose. For example, a salad with grilled chicken, vegetables, and light dressing can have around 300 calories, while a salad with fried chicken, bacon, and ranch dressing can have over 1,000 calories.

Here is a table of the calorie content of some popular salads from Subway:

| Salad | Calories |
|—|—|
| Veggie Delite | 290 |
| Chicken Teriyaki Salad | 350 |
| Chicken Caesar Salad | 400 |
| Tuna Salad | 450 |
| Steak & Cheese Salad | 550 |
| BLT Salad | 600 |
| Meatball Marinara Salad | 700 |
| Double Meat & Cheese Salad | 850 |

As you can see, the calorie content of a salad from Subway can vary significantly. If you’re trying to watch your weight, it’s important to choose a salad with light or no dressing and grilled or roasted chicken or fish instead of meat. You can also add vegetables and fruits to your salad to increase the nutritional value and make it more filling.

How to Reduce the Calories in a Subway Salad

If you’re looking for a way to reduce the calories in a Subway salad, there are a few things you can do:

• Choose a salad with light or no dressing. The dressing is often the most calorie-dense part of a salad, so choosing a salad with light or no dressing can help you save a lot of calories.
• Choose grilled or roasted chicken or fish instead of meat. Meat is the second most calorie-dense part of a salad, so choosing grilled or roasted chicken or fish instead of meat can help you reduce the calorie content of your salad.
• Add vegetables and fruits to your salad. Vegetables and fruits are low in calories and high in nutrients, so adding them to your salad can help you make it more filling and nutritious.
• Get a smaller size salad. If you’re trying to watch your weight, it’s a good idea to get a smaller size salad. This will help you reduce the calorie content of your meal without feeling deprived.

By following these tips, you can reduce the calories in a Subway salad and enjoy a healthier meal.

Other Considerations When Choosing a Salad at Subway

In addition to the calorie content, there are a few other things to consider when choosing a salad at Subway:

• The type of bread your salad is served on can add a lot of calories. A footlong sub roll can have over 500 calories, so it’s a good idea to choose a salad that is served on a smaller piece of bread or on a bed of lettuce.
• The type of cheese you add to your salad can also add a lot of calories. A slice of cheese can have around 100 calories, so it’s a good idea to choose a salad that doesn’t come with cheese or to only add a small amount of cheese.
• Be aware of the portion size of your salad. A large salad can be just as unhealthy as a large sandwich, so it’s important to be aware of the portion size of your salad and to only eat as much as you need.

By following these tips, you can choose a healthy and satisfying salad at Subway.

Salads can be a healthy and delicious option for a meal, but it’s important to be aware of the calorie content of your salad before you order it. By choosing a salad with light or no dressing, grilled or roasted chicken or fish, vegetables, and fruits, and a smaller size, you can reduce the calorie content of your salad and enjoy a healthier meal.

Here are some additional tips for choosing a healthy salad at Subway:

• Ask for your salad to be made with half the dressing.
• Add grilled chicken or fish instead of meat.
• Add vegetables and fruits to your salad.
• Get a smaller size salad.

By following these tips, you can enjoy a healthy and delicious salad at Subway without sacrificing your waistline.

How many calories are in a salad from Subway?

The calorie count of a salad from Subway can vary depending on the type of salad and dressing you choose. For example, a 6-inch Veggie Delite salad with grilled chicken and balsamic vinaigrette dressing has 320 calories, while a 6-inch Chicken Teriyaki salad with honey mustard dressing has 410 calories.

What are the healthiest salads at Subway?

The healthiest salads at Subway are the Veggie Delite, the Oven Roasted Chicken Salad, and the Turkey Breast Salad. These salads are all made with fresh vegetables, grilled chicken or turkey breast, and light dressings.

How can I make my salad at Subway healthier?

There are a few ways to make your salad at Subway healthier. First, you can choose a light dressing instead of a creamy dressing. Second, you can add more vegetables to your salad. Third, you can ask for your salad to be grilled instead of toasted.

Is it better to get a salad or a sandwich at Subway?

It depends on your individual needs and preferences. If you are looking for a healthier option, a salad is a good choice. However, if you are looking for a more filling option, a sandwich may be a better choice.

What are the best toppings for a salad at Subway?

The best toppings for a salad at Subway depend on your personal preferences. Some popular toppings include grilled chicken, grilled vegetables, tomatoes, cucumbers, onions, and croutons.

Can I get a salad at Subway without lettuce?

Yes, you can get a salad at Subway without lettuce. You can choose to have your salad with a different type of greens, such as spinach or arugula. You can also choose to have your salad without any greens at all.

the number of calories in a salad from Subway can vary depending on the type of salad and dressing you choose. For example, a six-inch Chicken Teriyaki Salad with no dressing has 250 calories, while a six-inch Veggie Delite Salad with low-fat balsamic vinaigrette has only 150 calories. So, if you’re looking for a healthy and low-calorie option, be sure to choose a salad with light or no dressing. And, if you’re looking for a more filling salad, add some protein, such as grilled chicken or tofu. By making smart choices, you can enjoy a delicious and healthy salad from Subway without overindulging.