How Many Calories Are In A Subway Salad? A Calorie Breakdown Of Your Favorite Subs
How Many Calories Are in a Subway Salad?
Subway is a popular fast-food chain known for its variety of sandwiches, wraps, and salads. But how many calories are in a Subway salad? The answer may surprise you.
In this article, we’ll take a closer look at the calorie content of Subway salads. We’ll also provide tips for choosing a healthier salad option.
So, if you’re wondering how many calories are in a Subway salad, read on!
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| Salad Name | Calories | Fat (g) |
|---|---|---|
| Chicken Teriyaki Salad | 350 | 12 |
| Garden Salad | 240 | 6 |
| Meatball Marinara Salad | 460 | 24 |
| Roast Beef Salad | 400 | 18 |
| Turkey Breast Salad | 320 | 10 |
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Types of Subway Salads
Subway offers a variety of salads to choose from, each with its own unique blend of ingredients. Here is a list of the different types of salads that Subway offers, along with the calories in each one:
- The Veggie Delite is a classic salad that is made with lettuce, tomatoes, cucumbers, green peppers, and onions. It is also topped with carrots, croutons, and a light vinaigrette dressing. The Veggie Delite has 25 calories per serving.
- The Chicken Teriyaki Salad is made with grilled chicken breast, lettuce, tomatoes, cucumbers, green peppers, and onions. It is also topped with carrots, croutons, and a teriyaki dressing. The Chicken Teriyaki Salad has 350 calories per serving.
- The Steak & Cheese Salad is made with grilled steak, lettuce, tomatoes, cucumbers, green peppers, and onions. It is also topped with carrots, croutons, and a ranch dressing. The Steak & Cheese Salad has 450 calories per serving.
- The Seafood Sensation Salad is made with grilled shrimp, imitation crab, lettuce, tomatoes, cucumbers, green peppers, and onions. It is also topped with carrots, croutons, and a honey mustard dressing. The Seafood Sensation Salad has 400 calories per serving.
- The Sweet Onion Chicken Teriyaki Salad is made with grilled chicken breast, lettuce, tomatoes, cucumbers, green peppers, and onions. It is also topped with carrots, croutons, and a sweet onion teriyaki dressing. The Sweet Onion Chicken Teriyaki Salad has 450 calories per serving.
- The Chicken & Bacon Ranch Salad is made with grilled chicken breast, bacon, lettuce, tomatoes, cucumbers, green peppers, and onions. It is also topped with carrots, croutons, and a ranch dressing. The Chicken & Bacon Ranch Salad has 500 calories per serving.
- The Buffalo Chicken Salad is made with grilled chicken breast, lettuce, tomatoes, cucumbers, green peppers, and onions. It is also topped with carrots, croutons, and a buffalo sauce dressing. The Buffalo Chicken Salad has 550 calories per serving.
- The Mediterranean Salad is made with grilled chicken breast, lettuce, tomatoes, cucumbers, green peppers, red onion, olives, feta cheese, and a balsamic vinaigrette dressing. The Mediterranean Salad has 450 calories per serving.
- The Cobb Salad is made with grilled chicken breast, bacon, lettuce, tomatoes, cucumbers, avocado, hard-boiled egg, and blue cheese crumbles. It is also topped with a ranch dressing. The Cobb Salad has 550 calories per serving.
Calories in Each Type of Subway Salad
The following table shows the calories in each type of Subway salad:
| Salad | Calories |
|—|—|
| Veggie Delite | 25 |
| Chicken Teriyaki Salad | 350 |
| Steak & Cheese Salad | 450 |
| Seafood Sensation Salad | 400 |
| Sweet Onion Chicken Teriyaki Salad | 450 |
| Chicken & Bacon Ranch Salad | 500 |
| Buffalo Chicken Salad | 550 |
| Mediterranean Salad | 450 |
| Cobb Salad | 550 |
As you can see, the calories in Subway salads can vary significantly depending on the type of salad and the dressing that is used. If you are trying to watch your weight, it is important to choose a salad that is low in calories and fat. Some good choices include the Veggie Delite, the Mediterranean Salad, and the Cobb Salad.
It is also important to note that the calories in Subway salads can increase significantly if you add extra toppings such as cheese, bacon, or croutons. If you are trying to keep your calories in check, it is best to stick to the basic ingredients of the salad and avoid adding too many extra toppings.
Here are some tips for making a healthier Subway salad:
- Choose a light dressing such as balsamic vinaigrette or oil and vinegar.
- Skip the cheese, bacon, and croutons.
- Add plenty of fresh vegetables such as lettuce, tomatoes, cucumbers, and carrots.
- For a protein boost, add grilled chicken breast or tofu.
By following these tips, you can enjoy a delicious Subway salad without overindulging on calories.
How Many Calories Is In A Subway Salad?
Subway salads are a popular choice for a healthy and quick meal. But how many calories are in a Subway salad? The answer depends on the type of salad you order and the dressing you choose.
Here is a breakdown of the calories in some of the most popular Subway salads:
- Salad with Grilled Chicken (6-inch): 350 calories
- Salad with Tuna (6-inch): 340 calories
- Salad with Steak and Cheese (6-inch): 430 calories
- Salad with Roasted Chicken (6-inch): 330 calories
- Salad with Ham and Turkey (6-inch): 340 calories
The dressing you choose can also add a significant number of calories to your salad. For example, a 6-inch salad with oil and vinegar dressing has 350 calories, while a 6-inch salad with ranch dressing has 450 calories.
If you’re trying to watch your calories, it’s best to choose a light or low-fat dressing. You can also save calories by choosing a smaller salad size or by leaving off the croutons.
How to Order a Low-Calorie Subway Salad
If you’re looking for a low-calorie Subway salad, there are a few things you can do to keep your calorie count down:
- Choose a light or low-fat dressing.
- Skip the croutons.
- Get your protein grilled instead of fried.
- Add vegetables to your salad.
Here are some specific examples of low-calorie Subway salads:
- Salad with Grilled Chicken and Vegetables (6-inch): 290 calories
- Salad with Tuna and Vegetables (6-inch): 280 calories
- Salad with Roasted Chicken and Vegetables (6-inch): 270 calories
- Salad with Ham and Turkey and Vegetables (6-inch): 300 calories
These salads are all under 300 calories, and they’re packed with protein, fiber, and vitamins. They’re a great way to get a healthy and satisfying meal on the go.
Other Factors to Consider When Choosing a Subway Salad
In addition to calories, there are a few other factors to consider when choosing a Subway salad.
- Carbohydrates: Subway salads are typically high in carbohydrates. If you’re trying to limit your carb intake, you may want to choose a salad with less bread or croutons.
- Fat: Subway salads can also be high in fat. If you’re trying to limit your fat intake, you may want to choose a salad with a light or low-fat dressing.
- Sodium: Subway salads are also high in sodium. If you’re watching your sodium intake, you may want to choose a salad with less dressing or salt.
By considering these factors, you can choose a Subway salad that fits your dietary needs and preferences.
Subway salads are a healthy and convenient option for a quick meal. But it’s important to be aware of the calories and other nutrients in your salad so that you can make informed choices. By following the tips in this article, you can enjoy a delicious and healthy Subway salad without overindulging.
How many calories are in a Subway salad?
The calorie count of a Subway salad varies depending on the type of salad and dressing you choose. For example, a 6-inch Veggie Delite salad with grilled chicken and balsamic vinaigrette dressing has 350 calories, while a 6-inch Chicken Teriyaki salad with honey mustard dressing has 440 calories.
What is the healthiest Subway salad?
The healthiest Subway salad is the Veggie Delite salad, which has only 140 calories and is packed with fresh vegetables. You can also make the salad healthier by choosing grilled chicken or tofu as your protein source and a low-fat dressing.
Can I get a Subway salad without dressing?
Yes, you can get a Subway salad without dressing. Just ask your server to hold the dressing when you order.
How many calories are in the Subway bread?
The Subway bread has 240 calories per 6-inch slice.
Can I get a Subway salad with a different bread?
Yes, you can get a Subway salad with a different bread. You can choose from wheat, Italian, or flatbread.
How many calories are in a Subway wrap?
The calorie count of a Subway wrap varies depending on the type of wrap and filling you choose. For example, a 6-inch Chicken Teriyaki wrap with grilled chicken and honey mustard dressing has 440 calories, while a 6-inch Veggie Delite wrap with grilled chicken and balsamic vinaigrette dressing has 350 calories.
Is Subway healthy?
Subway can be a healthy option, but it depends on what you order. The Veggie Delite salad is a healthy choice, but the Chicken Teriyaki wrap is not as healthy because it contains more calories and fat.
How many calories should I eat per day?
The number of calories you should eat per day depends on your age, gender, activity level, and other factors. A good rule of thumb is to eat 2,000 calories per day if you are sedentary, 2,500 calories per day if you are moderately active, and 3,000 calories per day if you are very active.
the number of calories in a Subway salad can vary depending on the type of salad and dressing you choose. For example, a 6-inch Chicken Teriyaki Salad with grilled chicken, vegetables, and teriyaki sauce has 350 calories, while a 6-inch Veggie Delite Salad with grilled vegetables and balsamic vinaigrette has only 150 calories. Therefore, it is important to be mindful of your choices when ordering a Subway salad in order to maintain a healthy diet.
Here are some key takeaways to remember:
- The type of salad and dressing you choose can significantly impact the number of calories in your salad.
- A 6-inch Subway salad can range from 150 to 350 calories, depending on the ingredients.
- It is important to be mindful of your choices when ordering a Subway salad in order to maintain a healthy diet.
Author Profile
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With over 30 years experience, Lucks Caterers is a second generation family owned and operated business. We are committed to maintaining our family tradition of outstanding quality, excellence and reliability.
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