Factors That Influence Your Footlong's Calories
Unlike pre-packaged meals, a Subway footlong is entirely customizable. This means the final calorie count is a sum of the calories in each ingredient you add. To accurately estimate your sandwich's nutritional value, you must consider each component, from the bread to the condiments.
Bread Choices
The foundation of your footlong plays a significant role in its total calorie count. For example, a footlong on the lower-calorie Flatbread contains approximately 280 calories, whereas a footlong on the Hearty Multigrain bread adds about 400 calories. Heavier, more processed breads will increase your overall intake compared to lighter, whole-grain options. This is an easy place to start when trying to control your calorie budget.
Protein and Topping Selections
The main filling is often the largest calorie contributor. Lean proteins, like Oven Roasted Turkey or Black Forest Ham, are significantly lower in fat and calories than richer choices like the Italian B.M.T.® or Tuna Salad. Cheese also adds a considerable amount of fat and calories; opting for a single slice or skipping it altogether can make a big difference.
Condiments and Sauces
While a squirt of sauce might seem insignificant, condiments can drastically inflate the calorie count. A footlong with a generous helping of mayonnaise or a creamy ranch dressing can add hundreds of extra calories. In contrast, options like mustard or simple red wine vinegar and olive oil add minimal calories while still providing flavor. For maximum flavor and minimum calories, load up on low-calorie vegetables like lettuce, tomatoes, onions, and peppers, which add volume and fiber.
Footlong Calorie Comparison Table
To give you a better idea of the calorie variance, here is a comparison of some popular footlong subs, based on standard recipes and assuming a footlong is double the calories of a 6-inch sub. Exact figures may vary slightly by location and customization.
| Footlong Sub (Approx.) | Calories (Kcal) | Protein (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Veggie Delite® (with suggested bread) | ~460 | ~17 | ~9 | ~1240 |
| Oven Roasted Chicken (with suggested bread) | ~640 | ~46 | ~10 | ~1280 |
| Black Forest Ham (with suggested bread) | ~570 | ~35 | ~8 | ~1660 |
| Subway Club® (with suggested bread) | ~630 | ~46 | ~9 | ~1760 |
| Italian B.M.T.® (with suggested bread) | ~820 | ~40 | ~32 | ~2600 |
| Spicy Italian (with suggested bread) | ~940 | ~38 | ~48 | ~2600 |
| Meatball Marinara (with suggested bread) | ~880 | ~40 | ~36 | ~2200 |
Tips for Building a Healthier Footlong
If you're calorie-conscious, follow these steps to make smarter choices at Subway:
- Prioritize Lean Proteins: Opt for Oven Roasted Chicken, Turkey Breast, or Black Forest Ham. These provide high protein content with less fat.
- Maximize Your Veggies: Fill your sandwich with as many fresh vegetables as possible. They add crunch, flavor, vitamins, minerals, and filling fiber without many calories.
- Choose Your Sauce Wisely: Use low-calorie options like mustard, vinegar, or a touch of sweet onion sauce. Avoid creamy, calorie-dense sauces like mayonnaise and ranch.
- Be Mindful of Bread: A lighter bread like the Flatbread or whole-grain options like Hearty Multigrain can help manage your calorie intake from the start.
- Consider Skipping the Cheese: Cheese adds a noticeable amount of fat and calories. If you can, skip it or opt for a single slice to save calories.
- Use the Official Tools: Subway's own nutrition calculator is the most accurate way to tally the calories for your exact, custom order. You can access their official information here: Subway Nutrition Information.
Conclusion
Ultimately, the number of calories in a footlong Subway is not a fixed figure. It's a spectrum, ranging from relatively light and balanced options to high-calorie indulgence. The good news is that with a few informed choices—like selecting lean proteins, being mindful of your bread and sauce, and loading up on fresh vegetables—you can steer your order toward a healthier outcome. A little customization goes a long way in ensuring your footlong fits within your dietary goals without sacrificing a delicious, satisfying meal.
