How Many Calories in a Subway Turkey Sandwich?

ByMike Thompson Turkey Cooking

Are you craving a Subway sandwich but want to stay on track with your diet? You’re in luck! A turkey sandwich from Subway is a relatively healthy option, with only about 350 calories. In this article, we’ll take a closer look at the nutritional information for a turkey sandwich from Subway, including the calories, fat, protein, and carbs. We’ll also provide some tips for making your turkey sandwich even healthier. So whether you’re looking for a quick and healthy lunch or a satisfying snack, read on for all the details!

Sandwich Calories Fat (g)
6-inch Turkey Breast on Flatbread 330 11
6-inch Turkey Breast on Wheat 340 12
6-inch Turkey Breast on White 350 13
Footlong Turkey Breast on Flatbread 570 22
Footlong Turkey Breast on Wheat 580 23
Footlong Turkey Breast on White 600 24

Calories in a Subway Turkey Sandwich

A Subway turkey sandwich is a popular choice for a quick and healthy meal. It is made with fresh turkey breast, lettuce, tomatoes, cucumbers, and onions on a toasted sub roll. The sandwich is also available with a variety of toppings, such as cheese, avocado, bacon, and mayonnaise.

The calories in a Subway turkey sandwich vary depending on the size of the sandwich and the toppings that are added. A 6-inch turkey sandwich with no toppings has 260 calories. A foot-long turkey sandwich with no toppings has 430 calories.

The following table shows the calories in a Subway turkey sandwich with different toppings:

| Topping | Calories |
|—|—|
| Cheese | 50 calories |
| Avocado | 50 calories |
| Bacon | 50 calories |
| Mayonnaise | 30 calories |

If you are trying to watch your calories, you can choose a 6-inch turkey sandwich with no toppings or a foot-long turkey sandwich with one or two light toppings. You can also reduce the calories in your sandwich by choosing a whole-wheat sub roll or by asking for less mayonnaise.

Nutrition Facts for a Subway Turkey Sandwich

In addition to calories, a Subway turkey sandwich also provides a variety of nutrients. A 6-inch turkey sandwich with no toppings contains 16 grams of protein, 30 grams of carbohydrates, and 5 grams of fat. It also provides 2 grams of fiber and 200 milligrams of sodium.

The following table shows the nutrition facts for a Subway turkey sandwich with different toppings:

| Topping | Protein (g) | Carbohydrates (g) | Fat (g) | Fiber (g) | Sodium (mg) |
|—|—|—|—|—|—|
| Cheese | 18 | 35 | 7 | 2 | 250 |
| Avocado | 4 | 10 | 5 | 7 | 150 |
| Bacon | 14 | 20 | 10 | 0 | 350 |
| Mayonnaise | 2 | 2 | 1 | 0 | 100 |

A Subway turkey sandwich is a healthy and satisfying choice for a quick meal. It is a good source of protein, carbohydrates, and fiber. However, the calories in a Subway turkey sandwich can vary depending on the size of the sandwich and the toppings that are added. If you are trying to watch your calories, you can choose a 6-inch turkey sandwich with no toppings or a foot-long turkey sandwich with one or two light toppings. You can also reduce the calories in your sandwich by choosing a whole-wheat sub roll or by asking for less mayonnaise.

Calories in a Turkey Sandwich from Subway

A turkey sandwich from Subway is a popular choice for a quick and healthy meal. However, it’s important to be aware of the calorie content of your sandwich so that you can make informed choices about your diet.

The calorie content of a turkey sandwich from Subway will vary depending on the bread, meat, cheese, and toppings that you choose. A basic turkey sandwich on white bread with lettuce, tomato, and mayonnaise has about 350 calories. If you add cheese, the calorie count will increase to about 400 calories. And if you add bacon, the calorie count will increase to about 500 calories.

So, how many calories in a turkey sandwich from Subway? The answer depends on the specific ingredients that you choose. But as a general rule of thumb, a turkey sandwich from Subway will have between 350 and 500 calories.

Health Benefits of a Subway Turkey Sandwich

A turkey sandwich from Subway can be a healthy option for a meal or snack. Here are some of the health benefits of a Subway turkey sandwich:

* Protein: Turkey is a good source of protein, which is essential for building and repairing muscle tissue. A turkey sandwich on white bread with lettuce, tomato, and mayonnaise has about 20 grams of protein.
* Fiber: Subway offers a variety of bread options for their turkey sandwiches, including whole-wheat bread. Whole-wheat bread is a good source of fiber, which can help to improve digestion and keep you feeling full.
* Vitamins and minerals: A turkey sandwich from Subway can also be a good source of vitamins and minerals, such as iron, zinc, and potassium.
* Low in saturated fat and cholesterol: Turkey is a lean meat that is low in saturated fat and cholesterol. This makes it a healthier option than other types of meat, such as beef or pork.

Of course, the healthfulness of a turkey sandwich from Subway will depend on the specific ingredients that you choose. If you load your sandwich up with high-calorie toppings, such as bacon, cheese, and mayonnaise, the calorie count will increase significantly. So, it’s important to choose your toppings wisely if you’re trying to eat a healthy diet.

Potential Drawbacks of a Subway Turkey Sandwich

While a turkey sandwich from Subway can be a healthy option, there are also some potential drawbacks to consider.

* High in sodium: Subway sandwiches are typically high in sodium. A turkey sandwich on white bread with lettuce, tomato, and mayonnaise has about 700 milligrams of sodium. This is more than the recommended daily intake of sodium for adults, which is 2,300 milligrams.
* May contain unhealthy trans fats: Some Subway sandwiches may contain unhealthy trans fats. Trans fats are a type of fat that can increase your risk of heart disease and other health problems. Subway offers a variety of bread options, so you can choose a bread that is made without trans fats.
* May be high in calories if loaded with toppings: If you load your turkey sandwich up with high-calorie toppings, such as bacon, cheese, and mayonnaise, the calorie count will increase significantly. So, it’s important to choose your toppings wisely if you’re trying to eat a healthy diet.

Overall, a turkey sandwich from Subway can be a healthy option for a meal or snack. However, it’s important to be aware of the potential drawbacks of this type of sandwich so that you can make informed choices about your diet.

A turkey sandwich from Subway can be a healthy and satisfying option for a meal or snack. However, it’s important to be aware of the calorie content and potential drawbacks of this type of sandwich so that you can make informed choices about your diet.

Here are some tips for making a healthier turkey sandwich from Subway:

* Choose whole-wheat bread.
* Limit the amount of high-calorie toppings, such as bacon, cheese, and mayonnaise.
* Add healthy toppings, such as fruits, vegetables, and nuts.
* Watch your portion size.

By following these tips, you can enjoy a delicious and healthy turkey sandwich from Subway without feeling guilty.

Q: How many calories are in a turkey sandwich from Subway?
A: A 6-inch turkey sandwich on white bread with lettuce, tomato, and mayonnaise has 320 calories.

Q: What are the healthiest options for a turkey sandwich from Subway?
A: The healthiest option is a 6-inch turkey sandwich on whole wheat bread with lettuce, tomato, and avocado. This sandwich has 310 calories and is a good source of fiber, vitamins, and minerals.

Q: Can I get a turkey sandwich from Subway without any calories?
A: No, you cannot get a turkey sandwich from Subway without any calories. All of the ingredients in a turkey sandwich have calories, even the lettuce and tomato.

Q: What is the best way to order a turkey sandwich from Subway to reduce calories?
A: The best way to order a turkey sandwich from Subway to reduce calories is to order it on whole wheat bread with lettuce, tomato, and avocado. You can also ask for light mayonnaise or no mayonnaise.

Q: How many calories do I burn if I walk for 30 minutes after eating a turkey sandwich from Subway?
A: You would burn approximately 100 calories if you walk for 30 minutes after eating a turkey sandwich from Subway.

Q: Is it healthy to eat a turkey sandwich from Subway every day?
A: It is not healthy to eat a turkey sandwich from Subway every day. The sandwich is high in calories and sodium, and it does not provide a lot of nutrients. It is best to limit your intake of Subway sandwiches to once or twice a week.

the number of calories in a turkey sandwich from Subway can vary depending on the specific ingredients used. However, a typical turkey sandwich on white bread with lettuce, tomato, and mayonnaise contains around 350 calories. This makes it a relatively healthy option for a quick and easy meal. However, it is important to be aware of the calorie content of your sandwich and to make informed choices about what you eat.

Author Profile

Mike Thompson
Mike Thompson
Hello, fellow turkey enthusiasts! I'm Mike Thompson, a proud resident of the picturesque state of Missouri, renowned for its thriving turkey population and favorable hunting conditions. For over a decade, I've roamed the woods, valleys, and peaks of our beautiful state, learning every nook, cranny, and secret that turkey hunting has to offer. My track record? Well, let's just say I've bagged more turkeys than there are days in November, and each hunt has added a story to my ever-growing book of experiences.

However, as much as I love the thrill of the hunt, what truly fuels my passion is the joy of sharing my knowledge with others. That's why I created this platform. This site is not just a testament to my journey but a beacon for all those who are looking to embark on their own turkey hunting adventures. Whether you're a beginner eager to get started or a seasoned pro seeking advanced tips, you'll find a wealth of information here.

From understanding turkey behavior, tracking techniques, and the best equipment to use, to the do's and don'ts of turkey hunting, this site is a comprehensive guide to all things turkey. So, strap on your boots, pick up your gear, and let's embark on a journey together into the world of turkey hunting. Welcome to my site, and happy hunting!