How Many Calories Are in a Subway Turkey Sandwich?

How Many Calories Is a Subway Turkey Sandwich?

The Subway Turkey Sandwich is a popular choice for a quick and healthy meal. But how many calories does it actually have? In this article, we’ll take a closer look at the nutritional information for a Subway Turkey Sandwich, and we’ll discuss how to make it healthier if you’re watching your weight.

We’ll also provide some tips for choosing the best Subway sandwich for your individual needs. So whether you’re looking for a low-calorie option or a high-protein meal, we’ve got you covered.

Let’s get started!

Sandwich	Calories	Fat (g)
6-inch Turkey Breast on Flatbread	280	7
6-inch Turkey Breast on Wheat	300	8
6-inch Turkey Breast on Honey Oat	320	9
6-inch Turkey Breast on Multigrain	330	10
6-inch Turkey Breast on Italian Herbs & Cheese	340	11
6-inch Turkey Breast on Parmesan Oregano	350	12

Calories in a Subway Turkey Sandwich

A Subway Turkey Sandwich can vary in calories depending on the bread, cheese, vegetables, and sauce you choose. The following table shows the calorie content of a Subway Turkey Sandwich with the following ingredients:

| Ingredient | Calories |
|—|—|
| 9-Grain Wheat Bread | 220 |
| Oven-Roasted Turkey Breast | 40 |
| American Cheese | 35 |
| Lettuce | 5 |
| Tomato | 5 |
| Cucumber | 5 |
| Yellow Mustard | 0 |
| Light Mayo | 30 |

For a total of 340 calories.

Calories in the Bread

The bread is the main source of calories in a Subway Turkey Sandwich. The 9-Grain Wheat Bread has the most calories, followed by the Italian Herbs and Cheese Bread, the Honey Oat Bread, and the Multigrain Flatbread. The lowest-calorie bread option is the Whole Wheat Flatbread, which has only 150 calories.

Calories in the Turkey

The oven-roasted turkey breast is the second-highest source of calories in a Subway Turkey Sandwich. A 6-inch serving of turkey breast has 40 calories.

Calories in the Cheese

The American cheese is the third-highest source of calories in a Subway Turkey Sandwich. A 6-inch serving of American cheese has 35 calories.

Calories in the Vegetables

The lettuce, tomato, cucumber, and yellow mustard all have very few calories. A 6-inch serving of each of these vegetables has only 5 calories.

Calories in the Sauce

The light mayo is the highest-calorie sauce option at Subway. A 6-inch serving of light mayo has 30 calories. The yellow mustard has no calories.

Factors Affecting the Calorie Count of a Subway Turkey Sandwich

The following factors can affect the calorie count of a Subway Turkey Sandwich:

• The type of bread: The bread is the main source of calories in a Subway Turkey Sandwich, so choosing a lower-calorie bread can help you reduce the overall calorie count of your sandwich.
• The amount of turkey: The turkey breast is the second-highest source of calories in a Subway Turkey Sandwich, so reducing the amount of turkey you use can help you reduce the overall calorie count of your sandwich.
• The type of cheese: The American cheese is the third-highest source of calories in a Subway Turkey Sandwich, so choosing a lower-calorie cheese can help you reduce the overall calorie count of your sandwich.
• The type of vegetables: The vegetables in a Subway Turkey Sandwich have very few calories, so you can add as many vegetables as you like without significantly increasing the overall calorie count of your sandwich.
• The type of sauce: The light mayo is the highest-calorie sauce option at Subway, so choosing a lower-calorie sauce can help you reduce the overall calorie count of your sandwich.

A Subway Turkey Sandwich can be a healthy and satisfying meal, but it’s important to be aware of the calorie content of your choices. By choosing a lower-calorie bread, reducing the amount of turkey and cheese, and opting for healthier sauces, you can enjoy a Subway Turkey Sandwich without overindulging.

How Many Calories Is A Subway Turkey Sandwich?

A Subway turkey sandwich can vary in calories depending on the bread, cheese, and vegetables you choose. A basic 6-inch turkey sandwich on white bread with lettuce, tomato, and mayo has 280 calories. If you add cheese, the calorie count increases to 340 calories. Adding avocado adds another 50 calories, and adding bacon adds another 70 calories.

Here is a table of the calorie counts for different Subway turkey sandwiches:

| Sandwich | Calories |
|—|—|
| 6-inch turkey on white bread | 280 |
| 6-inch turkey on wheat bread | 300 |
| 6-inch turkey on multigrain bread | 320 |
| 6-inch turkey with cheese | 340 |
| 6-inch turkey with avocado | 390 |
| 6-inch turkey with bacon | 410 |

If you are trying to watch your calories, you can reduce the calorie count of your Subway turkey sandwich by choosing a healthier bread, getting less turkey, choosing a lighter cheese, getting fewer vegetables, and choosing a healthier sauce.

How to Reduce the Calorie Count of a Subway Turkey Sandwich

Here are some tips for reducing the calorie count of a Subway turkey sandwich:

• Choose a healthier bread. Opt for a whole-wheat or multigrain bread instead of white bread. Whole-wheat bread is higher in fiber and protein, which can help you feel full longer.
• Get less turkey. A 6-inch turkey sandwich on white bread with lettuce, tomato, and mayo has 280 calories. If you get a 6-inch turkey sandwich on whole-wheat bread with lettuce, tomato, and mayo, the calorie count drops to 260 calories.
• Choose a lighter cheese. Instead of getting American cheese, which is high in saturated fat, choose a lighter cheese like provolone or Swiss cheese.
• Get fewer vegetables. Vegetables are low in calories and add fiber to your sandwich, which can help you feel full longer. However, if you are trying to reduce the calorie count of your sandwich, you can get fewer vegetables.
• Choose a healthier sauce. Instead of getting mayonnaise, which is high in fat and calories, choose a healthier sauce like mustard or ketchup.

By following these tips, you can reduce the calorie count of your Subway turkey sandwich by up to 100 calories.

Health Benefits of a Subway Turkey Sandwich

A Subway turkey sandwich can be a healthy choice for a quick and easy meal. Turkey is a good source of protein, which is important for building and repairing muscle tissue. It is also a good source of niacin, phosphorus, and selenium.

Here are some of the health benefits of a Subway turkey sandwich:

• Protein: Protein is essential for building and repairing muscle tissue. A 6-inch turkey sandwich on whole-wheat bread with lettuce, tomato, and mayo has 26 grams of protein.
• Fiber: Fiber is important for digestive health. A 6-inch turkey sandwich on whole-wheat bread with lettuce, tomato, and mayo has 4 grams of fiber.
• Vitamins and minerals: A Subway turkey sandwich is a good source of vitamins and minerals, including niacin, phosphorus, and selenium. Niacin is important for energy production and metabolism. Phosphorus is important for bone health. Selenium is an antioxidant that helps protect cells from damage.
• Antioxidants: Subway turkey sandwiches are also a good source of antioxidants. Antioxidants help protect cells from damage and may reduce the risk of some chronic diseases, such as cancer and heart disease.

Overall, a Subway turkey sandwich can be a healthy choice for a quick and easy meal. It is a good source of protein, fiber, vitamins, minerals, and antioxidants. However, it is important to choose a healthy bread, get less turkey, choose a lighter cheese, get fewer vegetables, and choose a healthier sauce to reduce the calorie count.

A Subway turkey sandwich can be a healthy and satisfying choice for a quick and easy meal. However, it is important to choose a healthy bread, get less turkey, choose a lighter cheese, get fewer vegetables, and choose a healthier sauce to reduce the calorie count. By following these tips, you can enjoy a Subway turkey sandwich without feeling guilty.

How many calories are in a Subway Turkey Sandwich?

A Subway Turkey Sandwich with no cheese or mayo has 280 calories. If you add cheese, the sandwich has 330 calories. If you add mayo, the sandwich has 350 calories.

What are the healthiest Subway sandwich options?

The healthiest Subway sandwich options are the Veggie Delite, the Oven Roasted Chicken Sandwich, and the Subway Club. These sandwiches are all made with fresh vegetables and lean protein, and they have fewer calories than other Subway sandwiches.

How can I make a Subway sandwich healthier?

There are a few ways to make a Subway sandwich healthier. You can choose a healthier bread option, such as the whole wheat bread or the multigrain bread. You can also choose to add more vegetables to your sandwich, and you can skip the cheese and mayo.

Is it possible to get a Subway sandwich under 300 calories?

Yes, it is possible to get a Subway sandwich under 300 calories. You can choose a Veggie Delite sandwich on whole wheat bread, and you can skip the cheese and mayo. This sandwich will have 240 calories.

What is the best Subway sandwich for weight loss?

The best Subway sandwich for weight loss is the Veggie Delite sandwich on whole wheat bread. This sandwich has only 240 calories and is packed with protein and fiber. It is a great option for a healthy and satisfying meal.

the number of calories in a Subway turkey sandwich can vary depending on the bread, cheese, and toppings you choose. For example, a footlong Subway turkey sandwich on white bread with American cheese, lettuce, tomatoes, cucumbers, and onions has 450 calories. However, a footlong Subway turkey sandwich on wheat bread with provolone cheese, lettuce, tomatoes, cucumbers, and onions has 400 calories. So, if you’re trying to watch your calorie intake, be sure to choose the bread, cheese, and toppings that are lowest in calories.

Here are some additional tips for making a healthier Subway turkey sandwich:

• Choose whole-wheat bread instead of white bread.
• Get your sandwich grilled instead of toasted.
• Limit the amount of cheese you use.
• Choose vegetables over high-calorie condiments like mayonnaise and ranch dressing.
• Get your sandwich without the oil and vinegar.

By following these tips, you can enjoy a Subway turkey sandwich without overindulging on calories.