How Many Calories Are in a Subway Footlong Turkey Sandwich?

Subway is one of the most popular fast food chains, known for its wide variety of subs and sandwiches. Their Oven Roasted Turkey sub is a fan favorite. But if you’re watching your calorie intake, you may be wondering – how many calories are in a Subway Footlong Turkey sandwich? Let’s take a closer look

A Quick Overview of Subway’s Turkey Sub

Subway’s Oven Roasted Turkey sub features thinly sliced turkey breast topped with your choice of veggies on freshly baked bread The turkey is seasoned with herbs and roasted in-house daily at each Subway location.

Some of the most popular veggie options include lettuce, tomatoes, onions, green peppers, and cucumbers. For the bread, you can choose from Subway’s 9-Grain Wheat, Italian, Italian Herbs and Cheese, Honey Oat, Roasted Garlic, or Hearty Multigrain. The standard sub comes on 9-Grain Wheat bread.

Subway offers the Oven Roasted Turkey sub in two sizes – a 6 inch sub and a Footlong sub, which is 12 inches.

Calorie and Nutrition Information for Subway’s Footlong Turkey Sub

According to Subway’s nutrition information, here are the calories and nutrition facts for their Footlong Oven Roasted Turkey sub on 9-Grain Wheat bread with standard veggies:

• Calories: 560
• Total Fat: 6g
• Saturated Fat: 2g
• Trans Fat: 0g
• Cholesterol: 50mg
• Sodium: 1580mg
• Total Carbohydrates: 79g
• Dietary Fiber: 8g
• Sugar: 12g
• Protein: 40g

So a Footlong Oven Roasted Turkey sub at Subway contains 560 calories.

To put this calorie count into perspective:

• A 6 inch Oven Roasted Turkey sub has around 260 calories, about half the calories of a Footlong.

• A Footlong Oven Roasted Turkey sub has 120 more calories than a 6 inch Oven Roasted Chicken sub from Subway, which has 440 calories.

• A Footlong Oven Roasted Turkey sub has 200 fewer calories than a Footlong Meatball Marinara sub from Subway, which has 760 calories.

So compared to other Subway subs, the Oven Roasted Turkey is moderate in calories. It provides a good source of lean protein with 40g per serving.

Ways to Reduce the Calories in Your Subway Turkey Sub

There are a few easy ways to reduce the calorie count if you want to lighten up your Subway turkey sub:

• Choose a 6 inch sub – Halve the calories by opting for the smaller 6 inch sub rather than the Footlong.

• Pick a lower-calorie bread – Subway’s 9-Grain Wheat bread is one of the lowest calorie options with 260 calories in a Footlong loaf. Sprouted Flatbread or Wrap are other light options.

• Load up on veggies – Add extra veggies like spinach, tomatoes, cucumbers. They provide nutrients and bulk without a lot of calories.

• Limit condiments – Ask for less mayo, oil and sauces like ranch or honey mustard which can add calories. Opt for mustard or vinegar instead.

• Skip the cheese – Bypassing the cheese will save you about 60-80 calories.

Making combinations like these can shave at least 100 calories off your Footlong Oven Roasted Turkey sub from Subway.

The Nutritional Benefits of Subway’s Turkey Sub

While it’s moderate in calories, Subway’s Oven Roasted Turkey sub does provide some great nutritional benefits:

• Protein – You’ll get 40g protein from the turkey breast, supporting muscle growth and satisfaction.

• Fiber – A Footlong turkey sub delivers 8g fiber from the wheat bread and veggies, promoting good digestion.

• Vitamins & minerals – The standard veggie toppings provide vitamin A, vitamin C, potassium and other key micronutrients.

So in moderation, Subway’s Oven Roasted Turkey sub can be part of a balanced diet. It provides lean protein, fiber, vitamins and satisfaction!

The Bottom Line

A Footlong Oven Roasted Turkey sub from Subway contains about 560 calories. This is a moderate calorie count compared to other subs. To lighten it up, choose a 6 inch sub, pick lower calorie bread, load up on veggies, limit condiments and skip the cheese. This tasty turkey sandwich can be a nutritious lunch option when customized to your preferences!