How Many Calories In A Subway Salad? (The Ultimate Guide)
How Many Calories In A Subway Salad?
Subway is a popular fast-food chain that offers a variety of salads, wraps, and sandwiches. 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!
| Salad | Calories | Fat (g) |
|---|---|---|
| Chicken Teriyaki Salad | 370 | 13 |
| Garden Salad | 220 | 6 |
| Meatball Marinara Salad | 420 | 21 |
| Roast Beef Salad | 400 | 18 |
| Spicy Italian Salad | 400 | 18 |
Subway is a popular fast-food chain that offers a variety of salads. But how many calories are in a Subway salad? The answer depends on the type of salad you order and the dressing you choose.
In this article, we’ll take a look at the calories in different Subway salads. We’ll also discuss the factors that affect the calories in a Subway salad, so you can make informed choices about your food.
Calories in Different Subway Salads
The following table shows the calories in different Subway salads. The salads are listed in alphabetical order.
| Salad | Calories |
|—|—|
| Classic Veggie Salad | 240 |
| Chicken Teriyaki Salad | 340 |
| Chicken Caesar Salad | 340 |
| Tuna Salad | 320 |
| Oven Roasted Chicken Salad | 400 |
| Mediterranean Salad | 400 |
As you can see, the calories in Subway salads vary from 240 to 400. The most calorie-dense salads are the Chicken Teriyaki Salad and the Chicken Caesar Salad. The least calorie-dense salad is the Classic Veggie Salad.
Factors Affecting the Calories in a Subway Salad
The following are the factors that affect the calories in a Subway salad:
- The type of dressing: The type of dressing you choose can significantly affect the calories in your salad. For example, a salad with a creamy dressing will have more calories than a salad with a vinaigrette dressing.
- The type of protein: The type of protein you choose can also affect the calories in your salad. For example, a salad with grilled chicken will have fewer calories than a salad with fried chicken.
- The type of vegetables: The type of vegetables you choose can also affect the calories in your salad. For example, a salad with leafy greens will have fewer calories than a salad with high-calorie vegetables like avocado and nuts.
- The size of the salad: The size of the salad you order will also affect the calories in your salad. A small salad will have fewer calories than a large salad.
The calories in a Subway salad can vary significantly depending on the type of salad you order, the dressing you choose, the type of protein you choose, the type of vegetables you choose, and the size of the salad. By understanding the factors that affect the calories in a Subway salad, you can make informed choices about your food and make healthier choices.
Additional Resources
- [Subway Nutrition Facts](https://www.subway.com/nutrition/nutrition-calculator)
- [How to Make a Healthy Subway Salad](https://www.healthline.com/nutrition/how-to-make-a-healthy-subway-salad)
- [The Best and Worst Subway Salads](https://www.eatthis.com/best-worst-subway-salads/)
How Many Calories In A Subway Salad?
Subway salads are a popular choice for a healthy and quick lunch or dinner. But how many calories are actually in a Subway salad?
The answer to this question depends on a few factors, including the type of bread, dressing, and toppings you choose.
The following table provides a breakdown of the calories in a variety of Subway salads:
| Salad | Calories |
|—|—|
| Veggie Delite | 290 |
| Chicken Teriyaki Salad | 350 |
| Steak & Cheese Salad | 420 |
| Chicken Bacon Ranch Salad | 460 |
| BLT Salad | 490 |
| Cobb Salad | 550 |
| Tuna Salad | 570 |
| Oven Roasted Chicken Salad | 590 |
| Turkey Breast Salad | 610 |
As you can see, the calories in a Subway salad can vary significantly depending on the ingredients you choose. If you’re looking for a low-calorie option, the Veggie Delite is the best choice. If you’re looking for something more filling, the Chicken Teriyaki Salad or Steak & Cheese Salad are good options.
It’s also important to note that the calories in a Subway salad can increase significantly if you add dressing or toppings. For example, a serving of Subway’s creamy ranch dressing adds 140 calories, and a serving of their bacon bits adds 70 calories.
So, if you’re trying to watch your calories, it’s best to choose a light dressing and avoid adding too many toppings.
How to Order a Subway Salad to Reduce Calories
If you’re looking for a healthy and low-calorie option at Subway, there are a few things you can do to reduce the calories in your salad.
First, choose a light dressing. The creamy ranch dressing is the highest in calories, with 140 calories per serving. Opt for a lighter option, such as the balsamic vinaigrette or the honey mustard dressing.
Second, choose grilled or roasted chicken or fish instead of fried chicken or meat. The grilled chicken breast is the lowest in calories, with 250 calories per serving. The fried chicken breast has 350 calories per serving, and the steak & cheese has 420 calories per serving.
Third, choose vegetables instead of croutons. The croutons are the highest in calories, with 150 calories per serving. Opt for vegetables instead, such as tomatoes, cucumbers, lettuce, and carrots.
Fourth, get a smaller size salad. The six-inch salad is the best option for a low-calorie meal. The footlong salad has 300 more calories than the six-inch salad.
By following these tips, you can easily reduce the calories in your Subway salad and enjoy a healthy and delicious meal.
Subway salads can be a healthy option, but it’s important to be aware of the calories in order to make informed choices. By choosing a light dressing, grilled or roasted chicken or fish, vegetables instead of croutons, and a smaller size salad, you can easily reduce the calories in your Subway salad and enjoy a healthy and delicious meal.
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 Chicken Teriyaki Salad with grilled chicken, teriyaki sauce, lettuce, tomatoes, cucumbers, and carrots has 350 calories. A 6-inch Veggie Delite Salad with lettuce, tomatoes, cucumbers, carrots, and red onions has 150 calories.
What is the healthiest Subway salad?
The healthiest Subway salad is the Veggie Delite Salad, which has only 150 calories. This salad is made with fresh lettuce, tomatoes, cucumbers, carrots, and red onions. You can also add grilled chicken or tofu to make it more filling.
Can I get a Subway salad without dressing?
Yes, you can get a Subway salad without dressing. If you order your salad without dressing, it will have 50 fewer calories.
Can I get a Subway salad with low-fat dressing?
Yes, you can get a Subway salad with low-fat dressing. The Subway website lists the calorie count of each of their dressings. The lowest-calorie dressing is the Fat-Free Honey Mustard, which has 5 calories per serving.
Can I get a Subway salad with grilled chicken?
Yes, you can get a Subway salad with grilled chicken. The grilled chicken is a good source of protein and adds flavor to the salad.
Can I get a Subway salad with tofu?
Yes, you can get a Subway salad with tofu. Tofu is a good source of protein and is a meatless alternative to grilled chicken.
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 Turkey Breast & Bacon Ranch Wrap with lettuce, tomatoes, cucumbers, and ranch dressing has 420 calories. A 6-inch Veggie Delite Wrap with lettuce, tomatoes, cucumbers, carrots, and red onions has 290 calories.
What is the healthiest Subway wrap?
The healthiest Subway wrap is the Veggie Delite Wrap, which has only 290 calories. This wrap is made with fresh lettuce, tomatoes, cucumbers, carrots, and red onions. You can also add grilled chicken or tofu to make it more filling.
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 chicken, vegetables, and balsamic vinaigrette has 300 calories. If you’re looking for a lower-calorie option, you can choose a salad with grilled fish or tofu instead of chicken, and opt for a lighter dressing like oil and vinegar or lemon juice. You can also save calories by choosing a smaller size salad or by getting half of your salad with dressing on the side. By making these simple changes, you can enjoy a delicious and healthy Subway salad without overindulging.
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