How Many Calories Are in a Turkey Sub From Subway?

A turkey sub from Subway is a popular choice for those looking for a lighter sandwich option. But exactly how many calories are you consuming when you order a turkey sub? In this article we’ll break down the calorie counts for different turkey subs at Subway to help you make an informed decision.

An Overview of Subway’s Turkey Sub Options

Subway offers turkey breast as a protein option for subs in two sizes – 6 inches and 12 inches (called a footlong). For both sizes, you can choose from Italian breads like 9-grain wheat, Italian, or flatbread Or you can opt for classic white or honey oat bread

The 6-inch turkey sub is typically the lower calorie option. Subway also offers a kids turkey sub that is even smaller at 4-inches.

In addition to size and bread choices, calories can vary based on toppings. Subway’s Fresh Fit turkey subs refer to subs prepared with lettuce, tomatoes, onions, green peppers, and cucumbers on 9-grain wheat bread.

Calorie Counts for a 6-Inch Turkey Sub From Subway

A 6-inch turkey sub from Subway contains between 260-360 calories depending on toppings and bread choice.

Here is a detailed breakdown:

• 6-inch Oven Roasted Turkey on 9-Grain Wheat Bread (Subway’s Fresh Fit): 260 calories
• 6-inch Oven Roasted Turkey on Italian Bread: 320 calories
• 6-inch Oven Roasted Turkey on Flatbread: 300 calories
• 6-inch Oven Roasted Turkey on White Bread: 360 calories
• 6-inch Oven Roasted Turkey on Honey Oat Bread: 340 calories

As you can see, the standard Fresh Fit turkey sub on 9-grain wheat bread is the lowest calorie option at just 260 calories for a 6-inch sub. Choosing white bread instead can add an extra 100 calories.

The calorie count is for a turkey sub prepared with lettuce, tomatoes, onions, green peppers, and cucumbers – without any additional sauces or cheeses. Adding sauces like ranch, chipotle or honey mustard or cheese like cheddar or pepper jack can add 50-150 extra calories to your sub depending on amount.

Calorie Counts for a Footlong Turkey Sub From Subway

If you opt for a footlong turkey sub, you’re looking at roughly double the calories of the 6-inch version

• Footlong Oven Roasted Turkey on 9-Grain Wheat Bread (Subway’s Fresh Fit): 510 calories
• Footlong Oven Roasted Turkey on Italian Bread: 600 calories
• Footlong Oven Roasted Turkey on Flatbread: 580 calories
• Footlong Oven Roasted Turkey on White Bread: 700 calories
• Footlong Oven Roasted Turkey on Honey Oat Bread: 660 calories

Again, the Fresh Fit footlong turkey sub on 9-grain wheat bread is the lowest calorie option. A footlong sub on white bread contains about 700 calories – 440 more calories than the 6-inch version of the same sandwich.

As with the 6-inch, adding sauces and cheeses will increase the calorie count of a footlong turkey sub.

Other Tips for Ordering a Lower Calorie Turkey Sub

Here are some other tips to order the healthiest turkey sub possible at Subway:

• Stick to 6-inch subs instead of footlongs
• Choose 9-grain wheat or flatbread over white breads
• Load up on veggie toppings like lettuce, tomatoes, cucumbers, onions, peppers
• Go easy on high-calorie sauces and cheeses or skip them altogether
• Opt for mustard, vinegar or oil & vinegar instead of creamy sauces
• Choose leaner meats like turkey over higher-fat options like meatballs or steak
• Ask for less cheese or a sprinkle of shredded cheese instead of full slices
• Opt for water or unsweetened tea instead of high-calorie fountain drinks

Following these guidelines can help you enjoy a turkey sub from Subway while still watching your calorie intake.

Nutritional Benefits of Subway’s Turkey Subs

While calories are important, it’s also beneficial to consider the nutritional value of Subway’s turkey subs.

The benefits of getting a turkey sub include:

• High Protein: A 6-inch turkey sub provides 18g protein. Protein helps keeps you full and satisfied.

• Vitamins and Minerals: Subs provide vitamin A from veggies like lettuce, spinach and tomatoes. You also get iron, zinc, and B vitamins.

• Fiber: A 6-inch turkey sub has 4g fiber from the wheat bread and veggie toppings. Fiber is important for digestion and heart health.

So while you do need to watch calories, Subway’s turkey subs provide important nutrients as part of a healthy diet.

Making Healthy Choices at Subway

Subway markets itself as a healthy fast food option. While subs can certainly be a nutritious choice, some subs at Subway contain 1,000+ calories which can be excessive in one meal.

To make the healthiest choices:

• Avoid footlong subs which typically provide 2-3 servings
• Limit high-calorie meats like steak, roast beef, and meatballs
• Go easy on cheeses and sauces which can add hundreds of calories
• Load up the veggies for added fiber, vitamins and minerals
• Opt for wheat breads or wraps instead of white bread
• Choose water, unsweetened tea, or a low-calorie drink

Making customizations like this allows you to enjoy Subway while optimizing the nutritional value of your meal.

The Bottom Line

A 6-inch turkey sub from Subway ranges from 260-360 calories depending on bread and toppings. A footlong turkey sub with veggies contains around double that amount. Choosing wheat bread, loading up on veggies, and limiting sauces and cheeses are best for keeping calories in check. Overall, Subway’s turkey subs can be a healthier and protein-packed meal option when customizations are made to cut unnecessary calories and boost nutritional value.