Enjoying a Healthy Subway Sandwich While Watching Your Calories

Subway is one of America’s most popular and beloved fast food chains, largely thanks to their wide array of customizable sandwich options. With ingredients like hearty 9 grain wheat bread, lean black forest ham, melty American cheese, crisp lettuce, juicy tomatoes, and tangy mayo, it’s easy to create a mouthwatering sandwich. But if you’re watching your calories, you may be wondering – how many calories are actually in a Subway black forest ham sandwich made on 9 grain wheat bread? In this article, we’ll break down the nutritional facts so you can enjoy your favorite Subway sandwich guilt-free!

Counting Calories in a Subway Black Forest Ham Sandwich

When customizing your Subway sandwich, keep in mind that every single ingredient you add contributes calories and other nutritional values to your meal. The star of the show is the 9 grain wheat bread, which packs 220 calories per 6″ sub. Going up a size to the footlong sandwich doubles the bread calories to 440.

Black forest ham is one of Subway’s leaner deli meat options, with just 60 calories per serving. Pair it with melty American cheese, which adds 70 calories per slice, and you already have a delicious meat and cheese sandwich for less than 350 calories!

But to really bring the flavors together, you’ll want to add veggies like crisp lettuce and juicy tomato, and condiments like tangy mayo. Here’s a breakdown of how many calories each standard veggie and sauce adds:

• Lettuce: 5 calories
• Tomato: 10 calories
• Mayo: 90 calories

So for a 6” Subway black forest ham sandwich on 9 grain wheat bread with one slice of American cheese, lettuce, tomato, and mayo, the total calories comes out to around 390.

Upsize that to a footlong, and you’re looking at around 790 calories. That’s a hearty sandwich for less than 800 calories!

Tips for Creating a Lower Calorie Subway Black Forest Ham Sandwich

There are a few easy ways to pare down the calories in your Subway black forest ham sandwich if you want an even lighter meal:

• Choose a 6 inch sub instead of a footlong – cuts calories in half!
• Opt for 2 slices of turkey instead of ham – turkey has about half the calories
• Load up on veggies: Pick lots of low cal choices like lettuce, cucumbers, onions, peppers and go light on higher cal veggies like olives, guacamole and dressings.
• Mustard instead of mayo: Yellow mustard has just 15 calories per serving vs. 90 for mayo.
• Go easy on the cheese: American cheese adds 70 calories per slice. Pick just one slice to save calories.
• Pick whole wheat or 9 grain wheat bread: Saves you 20-40 calories per 6” compared to white breads.

Making these simple swaps can easily shave off 150 or more calories from your black forest ham sandwich, while still giving you plenty of flavors, fillings and nutrition!

The Nutritional Benefits of Subway’s 9 Grain Wheat Bread

One of the healthiest choices you can make at Subway is to opt for their 9 grain wheat bread on your sandwiches. Here are some of the nutritional perks you’ll get in each 6” serving:

• 6g fiber – Wheat bread gives you way more fiber than white bread, helping you stay full and satisfied.
• 5g protein – You’ll get extra protein for energy and muscle recovery compared to white bread.
• 18% DV iron – The 9 grain wheat bread delivers iron, which is important for circulation and cognitive function.
• 15% DV calcium – The wheat provides calcium for strong bones.
• 160mg sodium – Lower in sodium than white bread, making it a smart choice for heart health.

So you can feel good about your nutritional intake when you choose Subway’s 9 grain wheat bread, while keeping calories in check.

Healthy Add-Ons to Consider for Your Subway Sandwich

The great thing about Subway is that they offer dozens of veggies and condiments you can pile onto your sandwich to increase the flavor and nutrition without adding too many extra calories.

Some of the best low cal add-ons to consider include:

• Spinach – Just 5 calories per serving and packed with vitamin K.
• Cucumbers – Practically calorie free at 5 calories per serving, with hydrating properties.
• Banana peppers – Spicy pickled peppers with just 5 calories each.
• Yellow mustard – Adds a tangy flavor for just 5 calories per teaspoon.
• Sweet onion sauce – Creamy, sweet onion flavor for 20 calories per tablespoon.
• Hot sauce – Spice it up without calories using choices like Sriracha or buffalo sauce.
• Vinegar – Whether balsamic, red wine, or apple cider, vinegars add bold flavor without calories or sodium.

Take advantage of these low calorie additions to give your sandwich extra flavor and nutrition without packing on the calories!

Is a Subway Black Forest Ham Sandwich Healthy For You?

Subway black forest ham sandwiches can certainly be a nutritious choice, especially when you follow these best practices:

• Select 6” subs or share a footlong to control portions
• Choose fiber-rich whole wheat or multigrain bread
• Load up on veggie toppings like lettuce, cucumbers, peppers
• Go easy on high calorie sauces like ranch or mayo
• Mustard, vinegar, hot sauce, and sweet onion sauce are flavorful low cal options
• Pair your sandwich with a side salad or cut up fruits and veggies
• Wash it down with water or unsweetened tea instead of sugary soda

Following these tips, a Subway black forest ham sandwich on 9 grain wheat can be a satisfying meal that provides lean protein from the ham, fiber and nutrients from the bread and veggies, and under 400 calories for a 6” sub. So enjoy your sub guilt-free!

With ingredients like black forest ham, melty cheese, crisp veggies, and 9 grain wheat bread, Subway makes it easy to craft mouthwatering sandwiches. But you can still keep calories in check. A 6″ black forest ham sub on 9 grain wheat bread with standard veggies and sauces clocks in around 390 calories, while a footlong version comes in around 790 calories. Choosing smaller portions, loading up on veggies, limiting sauces, and pairing it with healthy side items can help make your Subway sandwich a nutritious part of your diet. So next time you’re in the mood for Subway, you can feel good about enjoying a delicious sandwich while maintaining your healthy eating habits.