How Many Calories Are in a Subway Turkey Sandwich? A Detailed Nutritional Breakdown

Subway is one of the most popular sandwich chains, known for offering seemingly healthy and customizable sandwich options. But are Subway turkey sandwiches actually as healthy as they seem? Let’s take a detailed look at the nutrition facts of a Subway turkey sub to find out.

Calorie Count for a 6-Inch Subway Turkey Sub

A 6-inch Subway Oven Roasted Turkey sub on 9-grain wheat bread contains approximately 260 calories This includes

• 260 calories
• 3g fat
• 39g carbs
• 4g fiber
• 20g protein

This calorie count is for a standard turkey sub with lettuce, tomatoes, onions, green peppers, and cucumbers. Any additional cheese, sauces, or extra meat and veggies will increase the calorie count.

The 6-inch turkey sub provides 13% of your daily recommended carbohydrate intake and 40% of your daily protein needs, based on a 2000 calorie diet. It’s a good source of fiber as well.

Calorie Count for a Footlong Subway Turkey Sub

Upping to a footlong Subway Oven Roasted Turkey sub nearly doubles the calories to 480 calories. The full nutrition for a footlong is:

• 480 calories
• 6g fat
• 72g carbs
• 8g fiber
• 37g protein

A footlong provides 24% of your daily carbs and 74% of your protein for the day. The increased portion size packs nearly double the calories of the 6-inch sub.

How Subway Turkey Stacks Up

Compared to other 6-inch Subway sandwiches, the Oven Roasted Turkey is moderately low in calories:

• Turkey (260 calories)
• Ham (320 calories)
• Roast Beef (320 calories)
• Chicken & Bacon Ranch Melt (370 calories)
• Meatball Marinara (480 calories)

The turkey is one of the leaner meats at Subway, making it a better choice if you’re watching your calories.

Tips for a Healthier Subway Turkey Sub

Here are some easy ways to cut calories and make your Subway turkey sandwich more nutritious:

• Opt for a 6-inch sub instead of a footlong
• Choose 9-grain wheat or 9-grain honey oat bread
• Load up on veggies like spinach, tomatoes, cucumbers, onions
• Go easy on high-calorie sauces and spreads
• Skip the cheese and bacon
• Ask for less meat or a double portion of veggies
• Opt for yellow mustard instead of mayo
• Choose water or unsweetened tea over sugary soda

With smart customizations, you can keep a 6-inch Subway turkey sub under 300 calories. Building your sub on vegetable-packed greens and going light on the high-fat extras is the healthiest approach.

A 6-inch Subway Oven Roasted Turkey sub contains about 260 calories, while a footlong packs 480 calories. Choosing the 6-inch option on wheat bread and loading up on veggies can help minimize the calories while providing a filling, nutritious meatless meal. Customize your turkey sub wisely to keep your daily calorie count on track.