How Many Calories Are in a Subway Salad?

How Many Calories in a Subway Salad?

Subway is a popular fast-food chain that offers a variety of salads, wraps, and sandwiches. But how many calories are in a Subway salad? The answer may surprise you.

In this article, we’ll take a closer look at the calorie content of Subway salads. We’ll also provide tips for choosing a healthier salad option.

So, if you’re wondering how many calories are in a Subway salad, read on!

Salad Name	Calories	Fat (g)
Garden Salad	140	0
Chicken Teriyaki Salad	350	10
Meatball Marinara Salad	420	20
Roast Beef & Cheddar Salad	440	25

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

This article will provide information on the calories in each type of Subway salad, as well as the nutritional value of each ingredient. This information will help you make informed choices about your food and make healthier eating decisions.

Types of Subway Salads

There are a variety of salads available at Subway, each with its own unique combination of ingredients. The following is a list of the most popular Subway salads:

• Veggie Delite: This salad is made with lettuce, tomatoes, cucumbers, onions, and green peppers. It can be topped with your choice of protein, such as grilled chicken or tofu.
• Chicken Teriyaki Salad: This salad is made with grilled chicken, teriyaki sauce, lettuce, tomatoes, cucumbers, and red onions.
• Meatball Marinara Salad: This salad is made with meatballs, marinara sauce, lettuce, tomatoes, cucumbers, and red onions.
• Oven Roasted Chicken Salad: This salad is made with oven-roasted chicken, ranch dressing, lettuce, tomatoes, cucumbers, and red onions.
• Sweet Onion Chicken Teriyaki Salad: This salad is made with grilled chicken, sweet onion teriyaki sauce, lettuce, tomatoes, cucumbers, and red onions.
• Turkey Breast & Black Forest Ham Salad: This salad is made with turkey breast, Black Forest ham, lettuce, tomatoes, cucumbers, and red onions.
• Tuna Salad: This salad is made with tuna, mayonnaise, lettuce, tomatoes, cucumbers, and red onions.
• All-American Club Salad: This salad is made with turkey breast, ham, bacon, lettuce, tomatoes, cucumbers, and red onions.
• Garden Salad: This salad is made with lettuce, tomatoes, cucumbers, onions, and green peppers. It does not include any protein or dressing.

Calories in Each Type of Subway Salad

The following is a list of the calories in each type of Subway salad:

• Veggie Delite: 25 calories
• Chicken Teriyaki Salad: 330 calories
• Meatball Marinara Salad: 360 calories
• Oven Roasted Chicken Salad: 370 calories
• Sweet Onion Chicken Teriyaki Salad: 400 calories
• Turkey Breast & Black Forest Ham Salad: 400 calories
• Tuna Salad: 410 calories
• All-American Club Salad: 420 calories
• Garden Salad: 15 calories

It is important to note that these are just estimates. The actual calorie content of your salad may vary depending on the ingredients you choose and the amount of dressing you use.

Nutritional Value of Subway Salads

In addition to calories, it is also important to consider the nutritional value of your salad. The following is a table of the nutritional value of each type of Subway salad:

| Salad | Calories | Protein (g) | Fat (g) | Carbohydrates (g) | Fiber (g) | Sodium (mg) |
|—|—|—|—|—|—|—|
| Veggie Delite | 25 | 2 | 0 | 5 | 2 | 230 |
| Chicken Teriyaki Salad | 330 | 24 | 10 | 36 | 4 | 730 |
| Meatball Marinara Salad | 360 | 26 | 16 | 39 | 4 | 810 |
| Oven Roasted Chicken Salad | 370 | 28 | 12 | 40 | 5 | 810 |
| Sweet Onion Chicken Teriyaki Salad | 400 | 30 | 14 | 43 | 5 | 850 |
| Turkey Breast & Black Forest Ham Salad | 400 | 30 | 14 | 43 | 5 | 850 |
| Tuna Salad | 410 | 32 | 16 | 44 | 5 | 860 |
| All-American Club Salad | 420 | 34 | 18 | 46 | 5 | 880 |
| Garden Salad | 15 | 2 | 0 | 3 | 1 | 120 |

As you can see, Subway salads can vary significantly in terms of their nutritional value. Some salads, such as the Veggie

How Many Calories in a Subway Salad?

The calories in a Subway salad can vary depending on the size of the salad, the type of dressing and toppings you choose, and the type of bread you use. A 6-inch Subway salad with grilled chicken, lettuce, tomatoes, cucumbers, onions, and carrots has about 350 calories. A 12-inch Subway salad with the same toppings has about 550 calories.

The type of dressing you choose can also add a lot of calories to your salad. A 6-inch Subway salad with oil and vinegar dressing has about 250 calories. A 6-inch Subway salad with ranch dressing has about 400 calories.

The type of bread you use can also affect the calories in your salad. A 6-inch Subway salad on Italian bread has about 350 calories. A 6-inch Subway salad on wheat bread has about 370 calories.

Here is a table of the calories in different Subway salads:

| Salad | Calories |
|—|—|
| 6-inch Salad with Grilled Chicken | 350 |
| 6-inch Salad with Tuna | 350 |
| 6-inch Salad with Steak & Cheese | 400 |
| 6-inch Salad with Oven-Roasted Chicken | 400 |
| 6-inch Salad with Bacon & Egg | 450 |
| 12-inch Salad with Grilled Chicken | 550 |
| 12-inch Salad with Tuna | 550 |
| 12-inch Salad with Steak & Cheese | 600 |
| 12-inch Salad with Oven-Roasted Chicken | 600 |
| 12-inch Salad with Bacon & Egg | 650 |

Factors That Affect the Calories in a Subway Salad

The following are some of the factors that can affect the calories in a Subway salad:

• Size of the salad: The larger the salad, the more calories it will have. A 6-inch salad will have fewer calories than a 12-inch salad.
• Dressings and toppings: The type of dressing and toppings you choose can add a lot of calories to your salad. A light dressing will have fewer calories than a creamy dressing. Toppings like cheese, bacon, and croutons can also add a lot of calories.
• Meat and cheese options: Choosing meat and cheese options that are higher in fat will also increase the calories in your salad. For example, a grilled chicken salad will have fewer calories than a steak and cheese salad.

How to Make a Low-Calorie Subway Salad

If you’re looking for a lower-calorie option, there are a few things you can do to make your Subway salad healthier.

• Choose a light dressing or a dressing on the side. A light dressing like balsamic vinaigrette or oil and vinegar will have fewer calories than a creamy dressing like ranch or Caesar. You can also ask for your dressing on the side so you can control how much you use.
• Skip the meat and cheese. Meat and cheese are two of the main sources of calories in a Subway salad. If you’re looking to cut calories, you can skip the meat and cheese altogether.
• Load up on vegetables. Vegetables are a great way to add volume to your salad without adding a lot of calories. Choose a variety of vegetables, including leafy greens, tomatoes, cucumbers, carrots, and peppers.
• Use whole-wheat bread or a low-carb tortilla. Whole-wheat bread and low-carb tortillas are healthier options than white bread. They’re also higher in fiber, which can help you feel full longer.

Here is a recipe for a low-calorie Subway salad:

Ingredients:

• 6-inch whole-wheat bread or low-carb tortilla
• 1 cup of mixed greens
• 1/2 cup of tomatoes, chopped
• 1/2 cup of cucumbers, chopped
• 1/2 cup of carrots, chopped
• 1/4 cup of red onion, chopped
• 1/4 cup of almonds, slivered
• 1/4 cup of dried cranberries
• 1/4 cup of crumbled feta cheese
• Light dressing of your choice

Instructions:

1. Start with a 6-inch whole-wheat bread or low-carb tortilla.
2. Add your mixed greens, tomatoes, cucumbers, carrots, red onion, almonds, dried cranberries,

How many calories are in a Subway salad?

The calorie count of a Subway salad varies depending on the ingredients you choose. A basic six-inch salad with lettuce, tomatoes, cucumbers, and carrots has about 150 calories. If you add grilled chicken or other protein, the calorie count will increase. For example, a six-inch salad with grilled chicken, tomatoes, cucumbers, and carrots has about 350 calories.

What is the healthiest Subway salad?

The healthiest Subway salad is the one that you make with the freshest ingredients. Choose a base of lettuce, tomatoes, cucumbers, and carrots. Add grilled chicken or fish for protein, and choose healthy toppings like olives, avocado, and seeds. Avoid high-calorie dressings like ranch and creamy Caesar. Instead, choose a light vinaigrette or oil and vinegar dressing.

How can I reduce the calories in my Subway salad?

There are a few ways to reduce the calories in your Subway salad. First, choose a light dressing or oil and vinegar dressing. Second, skip the high-calorie toppings like cheese, bacon, and croutons. Third, make your salad a half-size instead of a full-size.

Is it possible to get a low-calorie salad at Subway?

Yes, it is possible to get a low-calorie salad at Subway. A six-inch salad with lettuce, tomatoes, cucumbers, and carrots has about 150 calories. If you add grilled chicken or other protein, the calorie count will increase. However, you can still create a low-calorie salad by choosing light dressing and healthy toppings.

What are the most popular Subway salads?

The most popular Subway salads include the Chicken Teriyaki Salad, the BLT Salad, and the Tuna Salad. These salads are all made with fresh ingredients and are a great way to get a healthy meal on the go.

Is there a Subway salad that is under 300 calories?

Yes, there is a Subway salad that is under 300 calories. The Veggie Delite Salad has only 230 calories. This salad is made with lettuce, tomatoes, cucumbers, carrots, and red onions. It is also topped with a light vinaigrette dressing.

the number of calories in a Subway salad can vary depending on the type of salad, dressing, and toppings you choose. For example, a simple salad with lettuce, tomatoes, cucumbers, and carrots will have fewer calories than a salad with grilled chicken, cheese, and croutons. If you’re trying to watch your calorie intake, be sure to choose a healthy salad option and limit the amount of dressing and toppings you add.

Here are some tips for choosing a healthy Subway salad:

• Choose a salad with mostly vegetables.
• Opt for grilled or roasted chicken instead of fried chicken.
• Choose a low-fat dressing, such as balsamic vinegar or oil and vinegar.
• Limit the amount of cheese, croutons, and other high-calorie toppings.

By following these tips, you can enjoy a delicious and healthy Subway salad without overindulging on calories.