How many calories are in a chicken and bacon ranch Subway?

According to official nutritional data, a 6-inch Subway chicken and bacon ranch melt on 9-grain wheat bread can contain approximately 610 calories. This popular sandwich features a combination of chicken strips, crispy bacon, and creamy ranch dressing, making it a flavorful yet calorie-dense menu item. The total calorie count, however, varies depending on the size of the sub and the specific condiments added.

Quick Summary

The calorie count for a Subway chicken and bacon ranch sub varies significantly based on its size and customization. A 6-inch melt typically contains around 580 to 610 calories, while a footlong can exceed 1,100 calories. The creamy ranch and melted cheese are primary contributors to the high-fat and calorie content.

Key Points

• 6-Inch vs. Footlong: A 6-inch sub has approximately 570-630 calories, while a footlong can double that, reaching over 1100 calories.

• Customization Matters: The final calorie count is heavily influenced by your choice of bread, cheese, and the amount of ranch dressing added.

• Ranch and Bacon: The creamy ranch dressing and fatty bacon are significant calorie contributors, driving up the fat and sodium content.

• Choose Your Bread: Selecting a lighter bread, like 9-grain wheat, can save calories compared to Flatbread or Italian Herbs & Cheese.

• Calorie-Cutting Hacks: To reduce calories, consider a 6-inch size, less ranch, or skipping the cheese and loading up on vegetables instead.

• Protein Source: The chicken strips provide a moderate amount of protein, which is an important macronutrient for satiety.

Understanding the Calorie Count of a Chicken and Bacon Ranch Subway

The exact number of calories in a chicken and bacon ranch Subway is not a fixed figure, as it depends on several factors, including the sandwich size, the type of bread, and additional toppings and sauces. The primary ingredients—chicken strips, bacon, and ranch dressing—are the biggest determinants of its nutritional profile. For example, the official US nutrition information for the #20 Elite Chicken & Bacon Ranch Melt shows a 6-inch sub having 570 calories, while other sources list versions with different breads or additional toppings at higher counts.

The Impact of Customization on Calories

When you build your own sub, you have full control over the final nutritional information. While the chicken and bacon are staples, the choice of bread and condiments can dramatically alter the calorie content. Opting for a higher-calorie bread like Italian Herbs & Cheese or a Flatbread will increase the base calories compared to a 9-grain wheat or Italian white. Similarly, adding extra cheese or opting for more than one serving of ranch dressing will elevate the total fat and calories. Conversely, choosing a healthier bread and loading up on vegetables can help offset some of these calories.

Comparing Footlong vs. 6-Inch

The difference in calories between a footlong and a 6-inch chicken and bacon ranch is substantial. A footlong version is essentially double the size and therefore roughly double the calories. According to nutritional tracking sites, a footlong chicken and bacon ranch melt can contain upwards of 1140 to 1220 calories, depending on the cheese and other toppings. This means a footlong sub could account for a significant portion of a person's daily recommended calorie intake.

Key Ingredients and Their Calorie Contribution

• Chicken Strips: A good source of lean protein, contributing a moderate number of calories. The specific type (grilled vs. chicken strips) can have a minor effect.
• Bacon: Bacon is a primary source of saturated fat and sodium, substantially increasing the total calorie and fat content of the sandwich.
• Ranch Dressing: This creamy sauce is a significant calorie and fat contributor. Subway's creamy ranch can contain a considerable amount of fat and calories per serving, so using it sparingly is key for calorie management.
• Cheese: Adding cheese, especially multiple slices or a high-fat variety, significantly boosts the calorie count. Monterey Cheddar is a common option for this sandwich and adds to the fat content.
• Bread: The type of bread chosen is a foundational factor. Italian Herbs & Cheese or a Flatbread are typically higher in calories and carbohydrates than standard 9-grain wheat.

Making Healthier Choices

For those watching their caloric intake, it is possible to enjoy a version of the chicken and bacon ranch sub by making informed choices. Switching to a lighter bread, like a 6-inch on 9-grain wheat, is a great start. Asking for light ranch or replacing it with a lower-calorie sauce like Sweet Onion can also make a big difference. Opting for extra vegetables and skipping the cheese entirely can further reduce calories and boost nutritional value with added fiber.

Comparison Table: Chicken & Bacon Ranch Subs

Feature	6-Inch Chicken & Bacon Ranch	Footlong Chicken & Bacon Ranch
Calories	Approximately 570-630 kcal	Approximately 1140-1220 kcal
Carbohydrates	~44-47g	~94g
Total Fat	~28-30g	~56-60g
Saturated Fat	~10-12g	~20g
Protein	~34-38g	~70-76g
Sodium	~1050-1510mg	~2160-2580mg

Note: Nutritional information can vary based on toppings, sauces, and specific bread type. The figures above are general estimates based on available data.

Conclusion

In summary, the calorie content of a chicken and bacon ranch Subway is influenced by several factors, but a typical 6-inch sub contains approximately 570 to 630 calories, while a footlong version can easily double that amount. The specific nutritional value is dependent on the choices made when building the sandwich, such as the bread, cheese, and amount of ranch dressing. By making simple modifications like choosing a lighter bread or less sauce, it's possible to reduce the caloric impact of this popular fast-food option without sacrificing all its flavor. Understanding these variables allows consumers to make more informed decisions about their dietary intake.

Official Subway Nutrition Information PDF

Sources

CalorieKing: Calories in Subway Chicken & Bacon Ranch Sub on 9-Grain Wheat... - URL: https://www.calorieking.com/us/en/foods/f/calories-in-sandwiches-burgers-chicken-bacon-ranch-sub-on-9-grain-wheat-bread-6-without-dressing/inP7TNmRQ-qZYoX_rQXtPg Nutritionix: 6 inch #20 Elite Chicken & Bacon Ranch - URL: https://www.nutritionix.com/i/subway/6-inch-20-elite-chicken-bacon-ranch/22383217c425c61b0de0a474 Subway: U.S. NUTRITION INFORMATION - URL: https://www.subway.com/en-us/-/media/northamerica/usa/nutrition/nutritiondocuments/us_nutrition_1,-d-,29,-d-,24.pdf Eat This Much: Subway Sandwiches 6" Chicken Bacon Ranch Sandwich - URL: https://www.eatthismuch.com/calories/6-chicken-bacon-ranch-sandwich-171669 Eat This Much: Subway Chicken & Bacon Ranch on Flatbread - URL: https://www.eatthismuch.com/calories/chicken-bacon-ranch-on-flatbread-595369 Eat This Much: Subway Footlong Chicken & Bacon Ranch Melt (Includes Cheese) - URL: https://www.eatthismuch.com/calories/footlong-chicken-bacon-ranch-melt-includes-cheese-441041 Eat This Much: Subway Footlong Chicken & Bacon Ranch Melt - URL: https://www.eatthismuch.com/calories/footlong-chicken-bacon-ranch-melt-1683309 Eat This Much: Subway Chicken & Bacon Ranch Melt Sub (6") on Wheat Bread - URL: https://www.eatthismuch.com/calories/chicken-bacon-ranch-melt-sub-6-on-wheat-bread-595371

Frequently Asked Questions

How many calories are in a 6-inch chicken and bacon ranch Subway?

A 6-inch chicken and bacon ranch Subway contains approximately 570-630 calories, depending on the type of bread and any additional toppings chosen.

How many calories are in a footlong chicken and bacon ranch Subway?

A footlong chicken and bacon ranch melt can have between 1140 and 1220 calories or more, making it roughly double the caloric content of the 6-inch version.

Does adding cheese increase the calories in a Subway chicken and bacon ranch?

Yes, adding cheese, such as shredded Monterey Cheddar, significantly increases the calorie and fat content of the sub.

What is the healthiest bread choice for a chicken and bacon ranch sub?

For lower calories, a 6-inch sub on 9-grain wheat bread is a healthier option compared to Italian Herbs & Cheese or Flatbread.

How can I reduce the calories in my chicken and bacon ranch Subway?

To reduce calories, you can choose the 6-inch size, opt for a low-calorie sauce like Sweet Onion or a lighter version of ranch, and skip the cheese.

Is the ranch dressing the main source of calories?

The creamy ranch dressing is a major contributor of calories and fat, but the bacon and bread choice also have a significant impact on the total.

Are there lighter protein options at Subway?

Yes, Subway offers leaner protein options such as Oven Roasted Chicken Breast or turkey, which can significantly reduce the overall calorie and fat content compared to the bacon and ranch combination.