Calories in Subway Footlong
A Subway Footlong is a 12-inch sandwich customizable with various breads, proteins, and vegetables. Its nutritional profile varies significantly based on the chosen fillings and sauces, but it generally provides a high amount of carbohydrates and sodium.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Veggie Delite Footlong | 1 sandwich (324g) | 400 | 16g | 80g | 4g |
| Italian B.M.T. Footlong | 1 sandwich (450g) | 760 | 38g | 92g | 32g |
| Tuna Footlong | 1 sandwich (470g) | 900 | 38g | 88g | 50g |
| Sweet Onion Chicken Teriyaki Footlong | 1 sandwich (510g) | 660 | 50g | 104g | 8g |
Health Benefits
High customization allows for nutrient-dense vegetable additions.
Offers lean protein options like turkey breast or grilled chicken.
Can be a source of dietary fiber when choosing whole-grain bread and multiple vegetable toppings.
Nutrition Tips
- Choose 9-grain wheat bread for more fiber compared to white bread options.
- Load up on fresh vegetables like spinach, cucumbers, and green peppers to increase volume without many calories.
- Avoid creamy sauces like mayonnaise or ranch; opt for mustard or vinegar to save significant fat and calories.
- Be mindful of sodium levels, as processed deli meats and pickles can contribute to high daily intake.
- Consider ordering a 6-inch sub instead of a footlong to better manage portion sizes and total calorie intake.
GAYA Tracking Tip
For the most accurate tracking, photograph the sandwich open so GAYA can identify the specific proteins and vegetables inside. Mention if you added extra cheese or heavy sauces in the notes.
Frequently Asked Questions
How many calories are in a typical Subway Footlong?+
Calories vary from 400 to over 1000 depending on the sub. A standard Turkey Breast footlong on wheat bread is approximately 560 calories.
Which Subway bread is the healthiest choice?+
The 9-Grain Wheat bread is generally the best choice as it contains more fiber and less sugar than other options like Italian Herbs & Cheese.
Is Subway high in sodium?+
Yes, many Subway sandwiches, especially those with deli meats like ham, salami, or bacon, contain high levels of sodium often exceeding 1500mg.
Track Subway Footlong calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA