Subway Calorie Calculator ( How To Calculate Subway Calorie )

In this article, we are going to be talking about the subway calories calculator; how you can simply use the calculator to calculate the calories composition of any menu item. Watching your calories intake is one of the surest ways to regulate excessive weight gain.

As we all know that excessive weight gain is not too good for our health, hence, calories counting is an excellent strategy to keep track of food and calorie intake which is very helpful for promoting weight loss.

Interestingly, all the packaged foods in the United States usually contain nutrition facts labels, hence, making it easy for you to know the exact amount of calories coming from fat, protein, carbohydrates  though it involves little mathematics but very simple to solve.

But since Subway is a restaurant and their food doesn’t have a label, how do you get the nutritional content so that you can calculate the calories? Well! It is not a big task, you can simply use the Subway calories calculator to calculate the amount of calories in any subway menu item you ordered.  

If you are on a specific diet such as low-carbohydrate diet, low-fat diet etc, and you are a fan of Subway, it is recommended that you use the Subway Calorie Calculator to enable you to achieve your goals of good health and weight loss.

But if you don’t know how to use the Subway Calorie Calculator, no need to worry as I have penned down the simple steps on how to use the calculator to calculate the exact amount of calories that makes up a particular meal. Keep scrolling through the article for details.

What Is Subway Calories Calculator?

The subway calories calculator is a feature on the subway Website which can be used to calculate the calories composition of any subway menu item. This means that when you buy any menu item at Subway and you don’t know the calories composition, you can simply use the Subway calories calculator to calculate the amount of calories contained in that food.

How To Use Subway Calorie Calculator

 

  • Login to the Subway official website.
  • Type “Menu”.
  • Navigate to “All sub”. 
  • Choose your preferred food items.
  • Then, select the macro nutrients like carbs, fats etc which contributes to the calories.
  • Once you are done ticking the macronutrients you want to calculate, then, Click on “calculate yours” 
  • Now, as you are entering both the macro and micro nutrients composition of the food, the calculator will add it up and give you the exact calorie that the meal contains.

How To Calculate Subway Calories Manually

 

Calculating subway calories manually is a bit lengthy but it is not all that difficult. But before you can do that, you need to get the nutritional facts of the food like the protein, carbohydrates, fat contents online before you can compute the calorie content.

Once you are able to get the food nutrient content, you are now a step closer to getting the calorie content. Mathematically, if you want to calculate the nutritional energy (calories) gotten from food, the formula goes thus:

Energy (Kcal) = 4× protein mass(grams) + 4× Carbohydrates mass(grams) + 9× mass of fat(grams)

N/B; The above formula was obtained because on average one gram of carbohydrate gives 4kcal, protein 4kcal and fat 9kcal. However, minerals and vitamins don’t provide energy and that is why they are not included in the formula. Let’s look at some examples to justify the formula.

Example 1: one wrap of cheese and steak sandwich at Subway contains 10 grams of fat, 43 grams of carbohydrates and 24 grams of protein. Now to determine the amount of calories in the sandwich, apply the above formula.

Energy (Kcal) = (4×43) + (4×24) + (9×10) 

Energy (Kcal) = 172+96+90

Energy (Kcal) = 358 approximately 360 

Hence, the exact amount of calories in one wrap of steak and cheese sandwich at Subway is approximately 360.

N/B; The amount of calories may not be accurate because in most instances, the approximated values are used.

Subway Calories Calculator Alternatives

 

Aside from the Subway calories calculator, there are some other websites which you can also use to calculate the calories composition of any meal you want. Some of such websites are:  

  • MyFitnessPal
  • LoseIt
  • FatSecret
  • Cronometer
  • Noom
  • Lifesum
  • MyNetDiary
  • Calory

Food Menu At Subway With Their Calculated Calories

Group 1: Subway Sandwiches

S/N MENU

ITEMS

CALORIES (Cal) FAT CONTENT CARBOHYDRATES CONTENT  PROTEIN CONTENT
1. Steak & Cheese 360 10 43 24
2. Spicy Italian 470 24 43 19
3. Steak Club 530 26 44 28
4. Subway Club 310 4.5 46 23
5. Sweet Onion Chicken Teriyaki 370 4 58 25
6. Turkey Reuben 410 15 42 31
7. Turkey BreastTurkey Breast 280 3.5 46 18
8. Veggie Delite 230 2.5 44 8
9. Rotisserie-Style Chicken 350 6 45 29
10. Roast Beef 320 5 45 25
11. Oven Roasted Chicken 320 5 46 23
12. Meatball Marinara 460 18 53 20
13. Italian B.M.T 390 17 43 19
14. Cold Cut Combo 340 12 43 17
15. Classic Tuna 470 25 41 20
16. Chicken and Bacon 599 30 44 37
17. Black Forest Ham 290 4.5 46 18

Group 2: Subway Salads

S/N MENU ITEMS CALORIES (Cal) FAT CONTENT CARBOHYDRATES CONTENT PROTEIN

CONTENT

1. Sweet Onion Chicken Teriyaki 230 3 34 19
2. Tuna 310 24 11 15
3. Turkey Breast 110 2 13 12
4. Turkey Reuben 330 18 21 26
5. Veggie Delite 60 1 11 3
6. Rotisserie-Style Chicken 170 4.5 12 23
7. Oven Roasted Chicken 150 3.5 13 17
8. Roast Beef 140 3.5 12 19
9. Spicy Italian 310 23 13 14
10. Steak and Cheese 210 8 16 20
11. Steak Club 250 12 13 22
12. Subway Club 140 3.5 13 18
13. Meatball Marinara 310 17 27 15
14. Italian B.M.T 230 15 13 14
15. Cold Cut Combo 180 11 13 12
16. Chicken & Bacon Ranch 540 40 15 32
17. Black Forest Ham 110 3 13 12

Group 3: Breakfast Food

S/N MENU ITEMS CALORIES (Cal) FAT

CONTENT

CARBOHYDRATES

CONTENT

PROTEIN

CONTENt

1. Egg and Cheese 380 5 43 19
2. Steak, Egg and Cheese 450 6 45 28
3. Bacon, Egg and Cheese 460 21 43 25
4. Black Forest Ham, Egg and Cheese 410 16 44 23

Group 4: Extra Menu Items

S/N MENU ITEMS CALORIES FAT CONTENT CARBOHYDRATES CONTENT PROTEIN CONTENT
1. Double Chocolate 210 9 30 2
2. French Onion Soup (includes bread, cheese) 150 6 19 5
3. Loaded Baked Potato Soup 210 13 15 5
4. Pepperoni 80 7 1 4
5. Raspberry Cheesecake Cookie 200 9 29 2
6. Tomato Basil Soup     130 3.5 15 4
7. White Chip Macadamia Nut Cookie 220 11 28 2
8. Chocolate Chunk Cookie 210 10 30 2
9. Chicken Tortilla Soup 110 4.5 12 6
10. Chocolate Chip Cookie 200 10 30 2
11. Chocolate Chip with Rainbow Gems     210 10 30 2
12. Creamy Chicken & Dumpling Soup    150 4.5 20 8
13. Creamy Chicken and Wild Rice Soup     190 11 16 7
14. Broccoli Cheddar Soup 170 9 18 5
15. Black Bean Soup 10 1 39 12
16. Beef Chili Soup 350 22 20 21
17. Bacon 80 5 1 6

Group 5: Bread

S/N MENU ITEMS CALORIES FAT CONTENT CARBOHYDRATES CONTENT PROTEIN CONTENT
1. Multigrain Flatbread 220 5 38 8
2. Parmesan Oregano 210 2.5 40 7
3. Ray 190 2.5 34 8
4. Rosemary and Sea Salt 220 3 40 7
5. Jalapeño Cheese 240 5 40 9
6. Italian Herbs  and Cheese 240 5 41 9
7. Mini Italian 130 1.5 25 5
8. Mini Wheat 140 1.5 27 5
9. Monterey Cheddar 240 6 38 10
10. Italian 200 2.5 38 7
11. Hearty Italian 210 2.5 40 7
12. Flatbread 230 4.5 39 7
13. 9-Grain Wheat 210 2 40 8
14. 9-Grain Honey Oat 230 3 43 8
15. Roasted Garlic 230 2.5 45 8

Group 6: Cheese Options

S/N MENU ITEMS CALORIES FAT CONTENT CARBOHYDRATES CONTENT PROTEIN CONTENT
1. Swiss 50 4.5 0 4
2. Shredded Mozzarella 50 3 0 3
3 Provolone 50 4 0 4
4. Pepperjack 50 4 0 2
5. Monterey Cheddar 50 4.5 0 3
6. Cheddar 60 4.5 0 4
7. American 40 3.5 1 2

Group 7: Sauces

S/N MENU ITEMS CALORIES FAT CONTENT CARBOHYDRATES CONTENT PROTEIN CONTENT
1. Oil 45 5 0 0
2. Ranch 110 11 1 0
3. Red Wine Vinegar 0 0 0 0
4. Regular Mayonnaise 110 12 0 0
5. Spicy Brown Mustard 5 0 1 0
6. Subway Vinaigrette 40 4 1 0
7. Sweet Onion 40 0 9 0
8. Yellow Mustard     5 0 1 0
9. Light Mayonnaise 50 5 1 0
10. Honey Mustard 30 0 7 0
11. Cranberry Mustard Sauce 40 0.5 8 0
12. Chipotle Southwest 100 10 1 0

Group 8: Veggies And Toppings

S/N MENU ITEMS CALORIES FAT CONTENT CARBOHYDRATES CONTENT PROTEIN CONTENT
1. Pickles 0 0 0 0
2. Red Onions     0 0 0 0
3. Spinach 0 0 0 0
4. Banana Peppers 0 0 0 0
5. Tomatoes 5 0 1 0
6 Protein

Guacamole

70 6 3 1
7. Lettuce 0 0 1 0
8. Jalapenos 0 0 0 0
9. Green Peppers 0 0 0 0
10. Cucumbers 0 0 1 0
11. Black Olives 0 0 0 0
12. 0

How Many Calories Is Your Subway Sandwich?

 

Most of the Subway standard build six-inch subs, salads and flatbreads contain about 600 calories or less. Also, most of the Subway salads contain a low fat range under 400 calories.

RELATED – Subway Breakfast Hours

READ MORE – Subway Menu With Prices

ALSO READ – 18 Best Subway Sandwiches To Order Now

Video Guide – Subway Calorie Calculator

Is Subway Actually Low In Calories?

 

Some of the Subway healthiest meals are prepared from a fresh fit menu and they are low in fat calories but are high in protein calories. In fact, most of their healthiest food has gotten Heart Check Certification status from the American Heart Association.

Summary

We are wrapping up the content here, and I believe you have learnt everything about subway calorie calculator. If you have further questions, feel free to use the comment box below to ask. Also, check our related articles below, and don’t forget to give us feedback.

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