Calorie Menu For Subway: Healthy Choices Under 500 Calories
Subway offers a variety of low-calorie menu options. Choose from subs, salads, and wraps to maintain a balanced diet.
Subway is renowned for its customizable and health-conscious menu options. Their offerings cater to a variety of dietary needs, making it easier to stick to your calorie goals. Whether you’re looking for a quick lunch or a satisfying dinner, Subway provides numerous choices under 500 calories.
Options like the Veggie Delite, Turkey Breast, and Rotisserie-Style Chicken can fit well into a calorie-conscious diet. Additionally, Subway offers detailed nutritional information, helping customers make informed decisions. This focus on healthier options makes Subway a popular choice for those aiming to manage their calorie intake without sacrificing taste or variety.
Breakfast Options
Start your day with Subway’s delicious breakfast choices. Choose from low-calorie sandwiches or healthy wraps. Enjoy a nutritious meal to fuel your morning!
Low-calorie Sandwiches
Subway offers a variety of low-calorie sandwiches. These are perfect for a healthy breakfast.
- Egg White & Cheese: Only 170 calories.
- Black Forest Ham, Egg & Cheese: Contains just 190 calories.
- Steak, Egg & Cheese: Packed with protein at 210 calories.
Each sandwich is made with fresh ingredients. Customize with your favorite veggies.
Healthy Wraps
Wraps are a great low-calorie breakfast choice. Enjoy the same great taste in a more compact form.
- Egg White & Cheese Wrap: Only 150 calories.
- Turkey, Egg White & Spinach Wrap: Just 200 calories.
- Veggie Delight Wrap: Packed with flavor at 180 calories.
These wraps are perfect for a quick, healthy breakfast. Choose fresh veggies to add more nutrition.
Lunch Selections
Subway offers a variety of lunch options to satisfy your hunger. From hearty melts to fresh veggie delights, there’s something for everyone. Let’s dive into some popular choices.
Subway Melts
If you crave something warm and cheesy, try the Subway Melts. These sandwiches feature melted cheese and savory fillings. Here are some delicious options:
- Turkey & Ham Melt: Tender turkey, ham, and melted cheese.
- Tuna Melt: Fresh tuna salad with melted cheese.
- Steak & Cheese Melt: Juicy steak, onions, and melted cheese.
Subway Melts are perfect for a filling lunch. Pair them with a side salad or soup for a complete meal.
Veggie Delights
For a lighter, plant-based option, try the Veggie Delights. These sandwiches are packed with fresh vegetables and delicious flavors. Here are some popular choices:
- Veggie Patty: A flavorful patty made from vegetables and grains.
- Veggie Delite: Fresh vegetables like lettuce, tomatoes, and cucumbers.
- Falafel: Spiced chickpea patties with fresh veggies.
Veggie Delights are a great choice for a healthy lunch. Customize your sandwich with your favorite toppings and sauces.
Check out the table below for the calorie information of these lunch selections:
| Sandwich | Calories |
|---|---|
| Turkey & Ham Melt | 320 |
| Tuna Melt | 480 |
| Steak & Cheese Melt | 380 |
| Veggie Patty | 380 |
| Veggie Delite | 230 |
| Falafel | 310 |
With these options, you can enjoy a tasty and satisfying lunch at Subway. Choose your favorite and enjoy!
Dinner Choices
Subway offers a variety of healthy and delicious dinner options. Whether you crave grilled delights or light salads, there’s something for everyone. Explore the best dinner choices at Subway to make your meal both satisfying and nutritious.
Grilled Favorites
Subway’s grilled options are perfect for a hearty dinner. These choices are packed with flavor and keep your calorie count in check.
- Grilled Chicken Sandwich: A classic choice with tender grilled chicken, fresh veggies, and your favorite sauces.
- Steak & Cheese Melt: Enjoy juicy steak slices with melted cheese on freshly baked bread.
- Turkey Breast Sandwich: Lean turkey breast grilled to perfection, paired with crisp vegetables.
Light Salads
For a lighter dinner option, Subway’s salads are a great choice. These salads are low in calories but high in flavor.
| Salad | Calories |
|---|---|
| Veggie Delight Salad | 50 |
| Grilled Chicken Salad | 150 |
| Turkey Breast Salad | 110 |
These salads are packed with fresh veggies and lean proteins. They are perfect for a healthy dinner.
Snack Ideas
Looking for a tasty snack to enjoy with your Subway meal? We’ve got you covered with some healthy and delicious snack ideas. From fresh fruits to baked chips, these options are both satisfying and nutritious.
Fresh Fruits
Adding fresh fruits to your meal is a great way to stay healthy. Fruits are packed with vitamins and minerals. They are also low in calories and high in fiber.
| Fruit | Calories |
|---|---|
| Apple | 95 |
| Banana | 105 |
| Orange | 62 |
Choose your favorite fruit to complement your Subway sandwich. Fresh fruits are easy to carry and eat on the go.
Baked Chips
Baked chips are a healthier alternative to regular chips. They are lower in fat and calories.
- Lay’s Baked Original – 120 calories per bag
- Ruffles Baked Cheddar & Sour Cream – 130 calories per bag
- Popchips Sea Salt – 100 calories per bag
Enjoy the crunch without the guilt. Baked chips pair well with any Subway sandwich.
These snack ideas are perfect for a balanced and enjoyable meal. Keep your meal both delicious and nutritious with these options.
Beverage Choices
Choosing the right beverage at Subway can enhance your meal. With numerous options available, it’s important to select drinks that complement your dietary goals. Here’s a guide to help you make the best choice.
Low-calorie Drinks
Subway offers several low-calorie drinks that won’t derail your diet. These options are perfect for those watching their calorie intake.
- Diet Coke – A classic choice with zero calories.
- Unsweetened Iced Tea – Refreshing and calorie-free.
- Black Coffee – A zero-calorie boost of energy.
These drinks help you enjoy your meal without the extra calories.
Hydrating Options
Staying hydrated is essential. Subway offers several hydrating options to keep you refreshed.
| Beverage | Calories |
|---|---|
| Water | 0 |
| Sparkling Water | 0 |
| Coconut Water | 45 |
These drinks keep you hydrated and energized throughout the day.
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Customization Tips
Subway offers a range of customization options for a healthy meal. Follow these tips to craft the perfect sandwich while keeping your calorie count in check.
Smart Toppings
Choosing the right toppings can make a big difference in your meal.
- Vegetables: Load up on fresh veggies like lettuce, tomatoes, and cucumbers. They add crunch without many calories.
- Pickles: Add pickles for a tangy flavor with minimal calories.
- Peppers: Sweet and banana peppers give a spicy kick without extra calories.
Sauce Selections
Sauces can add flavor but also calories. Choose wisely.
- Mustard: Opt for mustard, which is low in calories compared to mayo.
- Vinegar: Use vinegar for a tangy taste with zero calories.
- Light Dressings: Choose light or reduced-fat dressings to save on calories.
Here’s a quick table showing the calorie count of popular sauces:
| Sauce | Calories (per serving) |
|---|---|
| Mustard | 10 |
| Vinegar | 0 |
| Light Mayo | 50 |
| Ranch | 100 |
Use these tips to create a delicious, low-calorie meal at Subway.
Dietary Considerations
When planning your meal at Subway, it’s important to consider dietary needs. Subway offers a variety of options to accommodate different diets. This section explores the gluten-free and vegan-friendly choices available.
Gluten-free Options
For those with gluten sensitivity, Subway provides several gluten-free items. Here are some choices:
- Gluten-Free Bread: Ask for the special gluten-free bread option.
- Protein Choices: Grilled chicken, roast beef, and ham are gluten-free.
- Vegetables: All fresh vegetables are safe and gluten-free.
Make sure the staff uses clean gloves and utensils to avoid cross-contamination. Always inform them about your gluten sensitivity.
Vegan-friendly Choices
Subway also caters to vegans with a variety of plant-based options. Here are some choices:
- Veggie Delight: A sandwich loaded with fresh vegetables.
- Beyond Meatball Marinara: Made with plant-based meatballs.
- Salads: Customize your salad with fresh veggies and vegan dressings.
Choose sauces like mustard, oil, vinegar, and Subway’s vegan sauces. Confirm with staff to ensure no animal products are used.
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Frequently Asked Questions
What Are The Lowest Calorie Options At Subway?
Subway offers several low-calorie options. The Veggie Delight sandwich has just 230 calories. The Oven Roasted Chicken sandwich has 320 calories. Both are great choices for a lighter meal.
How Many Calories Are In A Subway Footlong?
A Subway footlong can vary in calories. On average, a footlong has around 600-1000 calories. The exact count depends on the ingredients and sauces used.
Can I Customize My Subway Sandwich To Be Low-calorie?
Yes, you can customize your Subway sandwich. Choose whole grain bread, lean meats, and plenty of vegetables. Avoid high-calorie sauces and cheese for a healthier option.
Are Subway Salads Low In Calories?
Subway salads are generally low in calories. The Veggie Delight Salad has around 50 calories. Adding lean proteins like chicken can keep the calorie count low.
Conclusion
Subway offers a variety of low-calorie options. Choosing wisely can help maintain a balanced diet. Always check nutritional information before ordering. Customize your meal with fresh veggies and lean proteins. Enjoy delicious, healthy choices at Subway without compromising on taste.
Your journey to healthier eating habits starts with smart menu selections.
