How many calories are in a footlong Italian sub from Subway?

A standard Subway Italian B.M.T. Footlong on Italian White bread contains around 820 calories, but this can easily increase to over 1,000 depending on the cheese, sauce, and extra ingredients you add. Understanding how many calories are in a footlong Italian sub from Subway is crucial for making informed dietary choices.

Quick Summary

The calorie count for a Subway Italian BMT Footlong varies significantly with ingredient choices, typically starting at over 800 calories. Key factors are bread, cheese, and creamy sauces.

Key Points

• Base Calorie Count: A standard Italian B.M.T. footlong with minimal additions contains approximately 820 calories, though regional menus may vary slightly.

• Ingredient Impact: The bread choice, cheese, and creamy dressings like mayonnaise are the biggest contributors to a higher calorie total, which can easily push the footlong over 1,000 calories.

• Smart Swaps: Choosing 9-Grain Wheat bread, skipping cheese, and opting for a low-calorie sauce like mustard or vinegar can significantly lower the overall calorie count.

• Veggies are Your Friend: Adding extra fresh vegetables is a no-cost way to increase volume, fiber, and nutrients without adding significant calories.

• Portion Control: For a substantial calorie reduction, consider splitting a footlong with a friend or ordering a 6-inch sub instead.

• Alternative Options: Lighter footlong choices like the Veggie Delite or Turkey Breast offer lower-calorie alternatives to the Italian B.M.T..

The Breakdown of a Subway Italian B.M.T. Footlong

The calorie content of a Subway Italian B.M.T. Footlong is not a single fixed number; it's a sum of its parts, heavily influenced by customer choices. The standard Italian B.M.T. features a mix of Genoa salami, spicy pepperoni, and Black Forest ham. When served on a standard Italian White bread with lettuce, tomatoes, cucumbers, and onions, the base calorie count is approximately 820 calories, as reported by nutrition trackers. However, the real story lies in how different add-ons and ingredient swaps can change this total.

Key Calorie Contributors

• Bread Choice: The bread provides a significant portion of the total calories. While Italian White is a standard base, switching to Italian Herbs & Cheese bread can add more calories due to the added cheese and oil.
• Cheese: Adding cheese to the footlong is a key variable. While the base calories may account for some cheese, asking for extra cheese or a different type will increase the total. For example, provolone or shredded cheese adds calories and fat.
• Meats: The trio of meats—salami, pepperoni, and ham—is high in fat and sodium, contributing substantially to the calorie count. Doubling the meat, a common option, can add hundreds of extra calories.
• Condiments and Sauces: Creamy dressings like mayonnaise, ranch, and chipotle southwest are calorie-dense. Choosing lighter options such as vinegar, mustard, or requesting light mayo can make a big difference.
• Vegetables: Fresh vegetables like lettuce, tomatoes, onions, and cucumbers are low in calories and add volume and fiber without a significant caloric impact.

Customization and Calorie-Saving Strategies

For those looking to enjoy the flavors of an Italian sub while managing their calorie intake, customization is essential. Small changes can lead to substantial calorie savings.

Here is a list of ways to build a lighter sub:

• Choose a Low-Calorie Bread: Opt for the 9-Grain Wheat bread or even a salad bowl option, which eliminates the bread entirely.
• Skip the Cheese: Omitting cheese can save a significant number of calories and reduce saturated fat intake.
• Be Mindful of Condiments: Choose low-calorie sauces like vinegar, mustard, or skip the sauce altogether. Requesting sauces on the side allows for portion control.
• Load Up on Veggies: Ask for extra lettuce, spinach, peppers, and other low-calorie vegetables to add volume and fiber without adding many calories.
• Go Lean on Protein: For a different sub, consider leaner protein options like roasted chicken or turkey breast.
• Consider a 6-inch Sub: A footlong can often be too much for one meal. Splitting a footlong or opting for a 6-inch sub is a simple way to cut calories and control your portion size.

Nutritional Comparison: Italian B.M.T. vs. Lighter Subs

To put the Italian B.M.T. in perspective, compare its nutritional profile to some of Subway's lighter footlong options. This comparison uses standard builds (on white or 9-grain wheat bread with basic veggies, no cheese, and no high-calorie sauces).

Sandwich (Footlong)	Approx. Calories	Approx. Fat (g)	Approx. Sodium (mg)
Italian B.M.T.	820	32	2600
Turkey Breast	560	7	1620
Veggie Delite	460	4.5	620
Roast Beef	630	10	1400

Note: Nutritional values are estimates and can vary based on region and ingredient customization.

Conclusion: Making Informed Choices

The calorie count of a footlong Italian sub from Subway can range significantly, typically starting above 800 and potentially exceeding 1,000 depending on customization. While it offers a hearty meal, it's important to be aware of the impact that bread, cheese, and particularly high-calorie sauces have on the final nutritional profile. By using smart customization strategies, such as choosing healthier bread, limiting cheese, and opting for low-calorie condiments, you can significantly reduce the calories and fat. Ultimately, understanding your choices empowers you to enjoy your meal while staying on track with your dietary goals.

For a detailed list of nutrition information for all menu items, you can consult Subway's official nutrition information page.

Frequently Asked Questions

What is the calorie count for a base footlong Italian B.M.T.?

A base footlong Italian B.M.T., typically served on Italian White bread with standard vegetables and no high-calorie sauces, contains around 820 calories.

Which ingredients add the most calories to the Italian sub?

The highest calorie-contributing ingredients are the bread (especially Italian Herbs & Cheese), added cheese, the meats themselves (salami, pepperoni, ham), and creamy condiments like mayonnaise or ranch dressing.

Can I make a Footlong Italian B.M.T. healthier?

Yes, you can make it healthier by choosing 9-Grain Wheat bread, skipping the cheese, opting for a low-calorie sauce like mustard or vinegar, and loading up on extra vegetables.

How do other footlong subs compare in calories?

Significantly lower-calorie footlong options include the Veggie Delite (approx. 460 calories), Turkey Breast (approx. 560 calories), and Roast Beef (approx. 630 calories), compared to the Italian B.M.T.'s base of 820 calories.

Is the Italian B.M.T. sub high in sodium?

Yes, a footlong Italian B.M.T. is notably high in sodium, with a base version containing around 2600 mg, which exceeds the recommended daily limit for many adults.

How many calories are in the Italian Herbs & Cheese bread?

The Italian Herbs & Cheese bread adds more calories than the standard Italian White bread. A footlong version of this bread alone has around 495 calories, before any other ingredients are added.

Does opting for a wrap reduce calories compared to a footlong sub?

While it can seem like a wrap is lower in calories, some wraps may contain a similar or even higher calorie count than a 6-inch sub, and less than a footlong, but often less toppings are added. The key is to check the nutritional information for each specific choice.