If you love Subway’s fresh sandwiches and salads but want to keep track of your calorie intake, the Subway menu with calories 2025 is your ultimate guide. Subway is known for its customizable menu, allowing customers to build meals that suit both their taste and dietary goals. With options ranging from hearty subs to fresh salads and wraps, knowing the calorie content helps you make informed choices while enjoying your favorite meals.
Subway offers a variety of sandwiches, each with different calorie counts depending on bread, toppings, and sauces:
Turkey Breast Sandwich: Approximately 280–320 calories for a 6-inch sub.
Veggie Delight Sandwich: Around 230 calories for a 6-inch sub, making it a low-calorie option.
Chicken Teriyaki Sandwich: Roughly 370 calories for a 6-inch sub, packed with flavor.
Italian B.M.T.: Around 410 calories for a 6-inch sandwich, perfect for meat lovers.
Choosing whole-grain or multigrain bread and loading up on fresh vegetables can further reduce calorie intake while boosting nutrition.
Subway wraps and salads are also popular choices for those tracking calories:
Chicken Caesar Wrap: About 350 calories.
Turkey Breast Salad: Roughly 220 calories, ideal for a light meal.
Veggie Delight Salad: Around 100–150 calories, making it a super-low-calorie option.
Pairing your wrap or salad with a low-calorie dressing or skipping high-calorie extras can help maintain a balanced meal.
Subway’s menu also includes sides and beverages, which contribute to overall calorie intake:
Cookies: 200–220 calories per cookie.
Chips: Around 150–160 calories per bag.
Soups (Broccoli Cheddar, Chicken Noodle): 150–220 calories per serving.
Drinks: From 0 calories for water to 200+ calories for fountain drinks.
Being mindful of sides and drinks is essential for managing total calories in a meal.
Choose Lean Proteins: Turkey, chicken, and tuna are lower in calories than bacon or salami.
Load Up on Veggies: Adding fresh vegetables increases fiber and nutrients without many extra calories.
Opt for Lighter Sauces: Mustard or vinegar-based dressings are better than creamy sauces.
Select Smaller Portions: A 6-inch sub or a half wrap can significantly reduce calorie intake.
The Subway menu with calories 2025 makes it easy to enjoy your favorite sandwiches, wraps, and salads while keeping track of your daily intake. Whether you’re looking for a low-calorie lunch, a protein-packed meal, or a satisfying snack, Subway’s customizable menu ensures there’s an option for everyone. By knowing the calorie content and making smart choices, you can enjoy delicious meals without compromising your health goals.