If you’re out and about and don’t have time to prepare a lunch, you might be searching for the healthiest option available when ordering takeout. Finding something that satisfies your nutritional requirements can be quite challenging, but a Subway turkey sandwich might be a good option.
Per 6-inch sub, the sandwich has a very reasonable calorie count of only 250. Of course, the calorie count can vary greatly if you add toppings and condiments with more calories, like cheese and mayonnaise.
If you’re watching your carb intake or following a keto diet, understanding the nutritional content of your food choices is crucial. This analysis dives into the carb count and overall nutritional profile of Subway’s 6-inch turkey sandwich, providing valuable insights for informed dietary decisions.
Carb Count and Macronutrient Breakdown:
- Total Carbs: 49 grams
- Net Carbs: 43 grams (accounting for fiber content)
- Protein: 18 grams
- Fat: 8 grams
- Calories: 360
Nutritional Details:
- Fiber: 6 grams
- Starch: 0 grams
- Sugar: 6 grams
- Sugar Alcohols: 0 grams
- Monounsaturated Fat: 0 grams
- Polyunsaturated Fat: 0 grams
- Saturated Fat: 2 grams
- Cholesterol: 20 milligrams
- Glycemic Load: Not specified
Comparison to Other Subway Sandwiches:
- 6-inch Turkey and Cheddar Sub Sandwich: Similar carb and calorie content to the plain turkey sandwich.
- 6-inch Wheat Sandwich with Turkey and Cheese: Higher in carbs and calories due to the wheat bread.
- 6″ Turkey Breast on Wheat No Cheese No Mayo: Lower in fat and calories but still contains a significant amount of carbs.
- 6″ Turkey Melt: Higher in fat and calories due to the cheese and mayo.
- 6″ Turkey Breast and Ham: Similar carb and calorie content to the plain turkey sandwich.
- 6″ Turkey and Black Forest Ham with Spinach: Higher in carbs and calories due to the additional ingredients.
Considerations for Keto Dieters:
- The net carb count of 43 grams exceeds the typical daily limit for strict keto diets (20-30 grams).
- The sandwich contains a moderate amount of protein and a low amount of fat, which may not align with the desired macronutrient ratio for keto.
While Subway’s 6-inch turkey sandwich offers a relatively lean protein source its carb content may not fit into low-carb or keto dietary plans. If you’re watching your carb intake, consider opting for a different sandwich option or customizing your order with low-carb bread and toppings.
Additional Notes:
- The nutritional information provided is based on the standard 6-inch turkey sandwich with no additional toppings or condiments.
- The actual carb count and calorie content may vary slightly depending on the specific ingredients and preparation methods used.
- It’s always recommended to consult with a healthcare professional or registered dietitian for personalized dietary advice.
Keywords: Subway, turkey sandwich, carbs, net carbs calories, protein fat, keto diet, low-carb diet, nutritional information.
Subway 6-Inch Turkey Nutrition
In addition to calories, the sub alone will provide you with:
- 3 grams of total fat
- 0.5 grams of saturated fat
- 25 milligrams of cholesterol
- 650 milligrams of sodium
- 40 grams of carbohydrates
- 5 grams of fiber
- 6 grams of sugar
- 18 grams of protein
The Subway turkey sandwich also provides some calcium, iron, vitamin A and vitamin C. However, if you add some American cheese and mayonnaise, that changes things up a little bit. Per slice, the American cheese adds:
- 3.5 grams of total fat
- 2 grams of saturated fat
- 10 milligrams of cholesterol
- 200 milligrams of sodium
- 1 gram of carbohydrates
- 2 grams of protein
In addition, a serving of regular mayonnaise adds:
- 11 grams of total fat
- 2 grams of saturated fat
- 10 milligrams of cholesterol
- 65 milligrams of sodium
Keep in mind that these facts are for each serving of cheese and mayo that gets added to the standard sub. In most cases, if you ask for extras, youll be getting two servings of each. If you want to save some calories and fat, you can request that your sandwich maker stick to one serving, or you can skip the mayonnaise and cheese altogether and load up on extra veggies, which arent only lower in calories and fat, theyre richer in vitamins, minerals and antioxidants, too, according to the United States Department of Agriculture.
Harvard Health Publications notes that you shouldn’t worry as much about dairy products’ fat content as you might initially believe. Nowadays, a large number of experts concur that dairy fat, when included in an otherwise healthy diet, does not raise the risk of heart disease.
A study that was published in the Journal of Nutrition in January 2016 agrees, stating that full-fat dairy products (but not low-fat varieties) may actually decrease your risk of metabolic syndrome, which is characterized by high blood pressure, high cholesterol and high blood sugar.
Subway Turkey Sandwich Calories
The Fresh Fit program at Subway includes the turkey sandwich and is intended to help you choose healthier options when you’re on the go. Each Fresh Fit subscription comes with two servings of veggies, which are prepared with:
- Whatever meat you choose (turkey, in this case)
- A 6-inch sub of 9-grain wheat bread
- Lettuce
- Spinach
- Tomatoes
- Onions
- Green peppers
- Cucumbers
- One Fresh Fit sauce (yellow mustard, vinaigrette, red wine vinegar, or honey mustard).
If you order it straight off the menu without making any changes to it, the turkey sub calories clock in at 250; but that doesnt include extra toppings and condiments, like cheese and mayonnaise.
Your Subway turkey will have 200 more calories if you add mayonnaise to it. The amount of calories from cheese will vary depending on the type, ranging from 80 to 170. There are 80 extra calories in Subway’s white American, 100 more in their pepper jack, and 170 more in their smoked cheddar.
How to Count Subway Calories
FAQ
How many calories are in a Subway 6-inch turkey sub?
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Sandwich
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Calories
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Fiber
|
|
Six-inch turkey breast sandwich
|
280
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5g
|
|
Six-inch roast beef sandwich
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320
|
5g
|
|
Six-inch veggie delite sandwich
|
230
|
5g
|
|
Six-inch subway club sandwich
|
310
|
5g
|
Is turkey at Subway healthy?
How many calories in a 1 2 Subway turkey sub?
How many calories are in a subway Turkey sub?
Subway Turkey Sub 6″ Italian (white) Bread – Lettuce & Pickles (1 serving) Calories: 280, Fat: 5g, Carbs: 45g, Protein: 19g Show full nutrition information Subway Turkey Sub With All Veggies, No Mayo, No Cheese (1 serving)
How many calories are in a subway 6′′ sub?
Subway 6″ Sub with 6g Fat or Less, Chicken Strips, no dressing is a popular food product which is readily available in Australia. One 80g serving contains 104 calories (435.2kJ). Use the adjustable slider above to alter the serving size and thus the corresponding nutrition values.
How many calories are in a subway turkey breast mini sub?
Nutrition summary: There are 180 calories in a 1 sandwich serving of Subway Turkey Breast Mini Sub. Calorie breakdown: 12% fat, 66% carbs, 22% protein.
How many calories are in a Turkey sub?
The traditional turkey sub features sliced turkey, provolone cheese, lettuce, cucumbers, and yellow mustard. A medium traditional turkey sub has 610 calories, 15g fat, 4g saturated fat, 76g carbohydrates, 62g protein, and 1,900mg sodium. Alternatively, you can ask for the small portion of this sub for only 300 calories.