Subway reminds you to “eat fresh,” but their popular tagline doesn’t exactly tell the entire nutritional story. Subway offers healthy meals, but not everything on their menu is good for you. Read on for a breakdown of Subway’s healthy and not-so-healthy meal choices.
Most of Subway’s healthiest items are from their Fresh Fit menu. These items are low in calories an d fat, and high in protein. Most have earned Heart Check Certification status from the American Heart Association (AHA).
This means the meal is certified to meet the AHA’s nutritional requirements as a heart-healthy option. According to Subway’s website, they’re the first fast food restaurant to earn Heart Check Certification.
Heart Check Certification only applies to the following sandwiches when they’re made with 9-grain wheat bread, lettuce, tomatoes, green peppers, onions, and cucumbers. Also, note that the sodium amount meets the guidelines only if it is the only thing you eat. If you add chips, this amount will most likely be higher than the allotted amount.
Several of Subway’s salads have earned Heart Check Certification. Each salad includes lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives, and (if applicable) a meat protein. The nutrition facts for Heart Check Certified salads are as follows.
Heart Check Certification only applies to the salads if they’re served with Sweet Onion salad dressing. The dressing adds 40 calories, 0g fat, 85mg sodium, 8g sugar, and 9g carbs to each salad’s nutrition tally.
Subway features four meals for kids that are Heart Check Certified. Each meal comes with a mini sandwich, apple slices, and low-fat milk. Remember, you can order a kid meal for yourself! The nutrition facts for the sandwiches only are as follows.
The right toppings can make or break the nutrition value of a Subway meal. Healthy topping options include:
Subway offers a better variety of healthy meal options than many other fast food restaurants. In general, Subway’s meals are low in sugar and a decent source of fiber and protein, however, many are also loaded with fat and sodium.
Part of Subway’s appeal is that you can customize your meal. Take advantage of this option by choosing healthy toppings and nixing the cheese and full-fat condiments. If you want a side with your meal, go for baked chips (130 calories, 2g fat) instead of regular (230 calories, 15g fat). Satisfy your sweet tooth with apple slices (35 calories, 0g fat) instead of a chocolate chip cookie (200 calories, 10g fat).
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Subway 6″ Oven Roasted Chicken Nutrition Facts
*All percent daily value figures are based on a 2,000 calorie diet.Nutritional information source:
How long would it take to burn off 320 Calories of Subway Oven Roasted Chicken Sub on 9-Grain Wheat Bread (6″)?
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Where do the calories in Subway Oven Roasted Chicken Sub on 9-Grain Wheat Bread (6″) come from?
Subway 6″ Oven Roasted Chicken Calories
There are 320 calories in a 6″ Oven Roasted Chicken from Subway. Most of those calories come from carbohydrates (59%). — Advertisement. Content continues below —
FAQ
How many calories are in an oven roasted chicken from Subway?
How many calories are in a 6in oven roasted chicken sub from Subway?
How many calories are in a footlong oven roasted chicken from Subway?
There are 620 calories in a Footlong Oven Roasted Chicken from Subway.
Is the oven roasted chicken at Subway good for you?
Oven Chicken Roast is ideal for all the health nuts out there. It consists of only 320 calories on their 9 grain wheat bread but you could also try their honey and oat to mix it up a bit.
