Is Subway Macro Friendly? Revealing the Truth Now

Here’s something to chew on: did you know there are approximately 37,000 Subway locations in more than 100 countries? That’s a lot of chances to grab a sub! It’s clear that Subway has a significant influence on our fast food culture, but have you ever stopped to think about the macros in that footlong you’re munching on? Is Subway macro-friendly?

As more people are becoming macro-conscious in their diets, it’s worth exploring what healthier choices we can make when we find ourselves at Subway, one way or another. Let’s jump in!

The Macro-Friendly Breakdown at Subway

Understanding macros is like knowing the secret code to your body’s nutrition needs. We’re talking about proteins, carbs, and fats here. The big three. Each plays a unique role in fueling our bodies and keeping us in tip-top shape. What makes Subway stand out in the world of fast food is its commitment to providing healthier options. You can easily swap out a bag of chips for a side salad or go for whole wheat bread over the traditional Italian white.

So, how do we identify these macro-friendly food options at Subway? Look for lean proteins, whole grains, and a heap of veggies. But watch out for those sneaky sources of extra calories and fats, like creamy dressings and cheese.

Subway is the next stop in covering macro-friendly menus across various fast food establishments.

Nutritional information used is taken directly from Subway’s website. For my hungrier friends that only get foot-long sandwiches, you’ll need to 2x the macros listed (unless otherwise stated).

Macro-Friendly Subway Sandwiches

Sandwiches are calculated using Multigrain bread, which is the most well-rounded option Subway provides.

6″ Oven Roasted Turkey

  • 270 calories: 22g protein, 3.5g fat, 40g carbs.
  • What it’s made of: Lean turkey breast slices and fresh vegetables.
  • Choose from these sauces: Honey Mustard for 20 calories, Yellow Mustard for 10 calories, Red Wine Vinegar for 0 calories, or Lite Mayonnaise for 50 calories.

6″ Buffalo Chicken (w/ Grilled Chicken)

  • 380 calories: 25g protein, 12g fat, 42g carbs.
  • What it’s made of: Chicken breast strips marinated in spicy buffalo sauce and fresh vegetables.
  • Choose from these sauces: Honey Mustard for 20 calories or Peppercorn Ranch for 45 calories.

Save this: I covered the 7 Most Reliable Macro-Friendly Chic-fil-A Wins

6″ Sweet Onion Chicken Teriyaki

  • 350 calories: 26g protein, 4.5g fat, 55g carbs.
  • What it’s made of: Chicken breast strips marinated in teriyaki sauce and fresh vegetables.
  • Chose from these sauces: Sweet Onion Sauce, Fat-Free for 30 calories, Sweet Onion Teriyaki sauce for 35 calories, or Franks Red Hot Buffalo Sauce for 5 calories.

6″ Roast Beef

  • 310 calories: 25g protein, 5g fat, 42g carbs.
  • What it’s made of: Lean roast beef slices and fresh vegetables.
  • Chose from these sauces: Honey Mustard for 20 calories, Yellow Mustard for 10 calories, or Barbecue sauce for 25 calories.

6″ Subway Club

  • 310 calories: 26g protein, 4g fat, 42g carbs.
  • What it’s made of: This sandwich includes slices of turkey, roast beef, and ham, along with fresh vegetables.
  • Choose from these sauces: Honey Mustard for 20 calories, Yellow Mustard for 10 calories, Red Wine Vinegar for 0 calories, or Lite Mayonnaise for 50 calories.

6″ Veggie Delite

  • 210 calories: 10g protein, 2.5g fat, 39g carbs.
  • What it’s made of: Fresh vegetables such as lettuce, tomatoes, onions olives, green peppers, and pickles.
  • Choose from these sauces: Honey Mustard for 20 calories, Yellow Mustard for 10 calories, Red Wine Vinegar for 0 calories, or Lite Mayonnaise for 50 calories.
  • You can always start with this as a base and choose between turkey, chicken, or roast beef.

Might be surprising, but Starbucks also has a nice collection of macro-friendly foods

Macro-Friendly Subway Salads

Salad values won’t include dressing, but I’ll give my favorite picks for each of them. Salad dressings come with 2 servings of dressing which will double the calorie count.

Oven Roasted Turkey

  • 110 calories: 14g protein, 2g fat, 10g carbs.
  • What it’s made of: Lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives. Topped with turkey breast slices.
  • Choose from these sauces: Honey Mustard for 40 calories, Creamy Sriracha for 80 calories, Red Wine Vinegar for 0 calories, or Franks Red Hot Buffalo Sauce for 10 calories.

Rotisserie-Style Chicken

  • 140 calories: 17g protein, 5g fat, 10g carbs.
  • What it’s made of: Lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives. Topped with oven-roasted chicken breast.
  • Choose from these sauces: Barbecue for 50 calories, Honey Mustard for 40 calories, Red Wine Vinegar for 0 calories, or Franks Red Hot Buffalo Sauce for 10 calories.

Sweet Onion Chicken Teriyaki

  • 250 calories: 20g protein, 3.5g fat, 40g carbs.
  • What it’s made of: Lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives. Topped with teriyaki-glazed chicken slices.
  • Choose from these sauces: Sweet Onion Sauce, Fat-Free for 30 calories, Sweet Onion Teriyaki sauce for 35 calories, or Franks Red Hot Buffalo Sauce for 5 calories.

Subway Club (No Olives)

  • 150 calories: 21g protein, 4g fat, 12g carbs.
  • What it’s made of: Lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives. Topped with slices of turkey, roast beef, and ham.
  • Choose from these sauces: Honey Mustard for 40 calories, Yellow Mustard for 10 calories, Red Wine Vinegar for 0 calories, or Lite Mayonnaise for 100 calories.

Wendy’s collection of macro-friendly options

Macro-Friendly Subway Protein Bowls

You might be asking what the difference between a salad and a bowl is at Subway. It’s pretty simple – with a protein bowl you’re basically taking a footlong and turning it into a bowl, which means more protein. Protein bowl values do not include dressing and only one serving is dressing is added per request.

Oven Roasted Turkey

  • 150 calories: 25g protein, 3g fat, 8g carbs.
  • What it’s made of: Lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives. Topped with a Footlong portion of turkey slices.
  • Choose from these sauces: Honey Mustard for 20 calories, Creamy Sriracha for 40 calories, Red Wine Vinegar for 0 calories, or Franks Red Hot Buffalo Sauce for 5 calories.

Subway Club

  • 250 calories: 37g protein, 6g fat, 12g carbs.
  • What it’s made of: Lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives. Topped with a Footlong portion of turkey, roast beef, and ham slices.
  • Choose from these sauces: Honey Mustard for 20 calories, Yellow Mustard for 10 calories, Red Wine Vinegar for 0 calories, or Lite Mayonnaise for 50 calories.

Rotisserrie-Style Chicken

  • 230 calories: 31g protein, 8g fat, 8g carbs.
  • What it’s made of: Lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives. Topped with a Footlong portion of oven-roasted chicken breast.
  • Choose from these sauces: Barbecue for 25 calories, Honey Mustard for 20 calories, Red Wine Vinegar for 0 calories, or Franks Red Hot Buffalo Sauce for 5 calories.

Steak & Cheese

  • 380 calories: 42g protein, 19g fat, 12g carbs.
  • What it’s made of: Lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives. Topped with a Footlong portion of lean steak and melted cheese.
  • Choose from these sauces: Barbecue for 25 calories or Franks Red Hot Buffalo Sauce for 5 calories.

Which Condiments and Toppings? Full List

Values are associated with a 6″ sandwich. Double for footlongs and salad dressings.

ItemCaloriesTotal FatTotal CarbProtein
Baja Chipotle Southwest Sauce607g1g0g
Barbecue Sauce250g6g0g
Franks Red Hot Buffalo Sauce50g1g0g
Caesar809g0g0g
Creamy Sriracha404g2g0g
Giardiniera809g1g0g
Honey Mustard200g4g0g
Hot Pepper Relish00g1g0g
Lite Mayonnaise505g1g0g
Mayonnaise10011g0g0g
Mustard, Yellow101g1g1g
MVP Parmesan Vinaigrette708g1g0g
Oil455g0g0g
Oil & Vinegar455g0g0g
Peppercorn Ranch Sauce808g1g0g
Red Wine Vinegar00g0g0g
Sweet Onion Sauce, Fat-Free300g8g0g
Sweet Onion Teriyaki Sauce350g8g7g

Conclusion

This exploration into Subway’s menu serves as a reminder that fast food doesn’t necessarily equate to unhealthy food. By making informed choices and understanding the nutritional breakdown of what you’re eating, it’s absolutely possible to be more mindful when eating out.

In a world where fast food is often demonized, it’s essential to remember that the power lies in our hands. Each meal is an opportunity to make a healthier choice. It’s not about being perfect. The next time you find yourself standing in a Subway, perusing the menu, remember the macro-friendly options we’ve discussed. Opt for whole-grain bread, lean proteins, and don’t forget to load up on those veggies!

So, whether you’re a long-time Subway fan or a newcomer ready to embark on this sandwich journey, keep these macro-conscious options in mind. Choose wisely, eat joyfully, and make each meal a step toward your health goals.

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