How many calories are in a honey mustard chicken sandwich?

November 26, 2025 •

4 min read

The calorie count of a fast-food chicken sandwich can range significantly, with a Honey Mustard Chicken Sandwich from Subway containing around 320 to 650 calories depending on preparation. This wide range shows why it's crucial to understand the contributing factors when asking, "How many calories are in a honey mustard chicken sandwich?"

Quick Summary

The calorie count for a honey mustard chicken sandwich varies widely, influenced by preparation methods, ingredients, and portion size. Homemade versions offer control over calories by adjusting sauces, bread, and cooking methods. Fast-food options often contain more calories due to crispy chicken and extra sauce.

Key Points

Variable Calories: The calorie count in a honey mustard chicken sandwich can range widely, typically from 350 to over 650 calories, depending on preparation and ingredients.
Preparation Method Matters: Fried chicken significantly increases calories compared to grilled chicken, often adding over 100 calories per serving.
Homemade Offers Control: Making the sandwich at home allows you to manage calorie intake by choosing healthier bread, leaner chicken, and a low-fat sauce base.
Sauce is a Key Factor: The calorie content of the honey mustard sauce itself varies based on ingredients; restaurant and pre-made versions often have more sugar and fat.
Toppings Add Up: Extra toppings like cheese and bacon can increase total calories, while fresh vegetables add flavor and volume with minimal calories.
Check Fast-Food Menus: For specific fast-food sandwiches, always check the official restaurant nutritional information for the most accurate calorie and ingredient details.

The number of calories in a honey mustard chicken sandwich is not a simple, single figure. Instead, it is a dynamic value that changes based on a number of variables, including the type of bread, the method of cooking the chicken, and the specific sauce and toppings used. A fast-food sandwich from a chain like Subway or Carl's Jr. will likely differ substantially from a homemade version where ingredients are carefully selected. Understanding the sources of these calories can help you make more informed dietary choices.

The Breakdown of Calories: A Component Analysis

To accurately estimate the calorie count, you must consider each individual component of the sandwich.

The Chicken

Fried vs. Grilled: The most significant difference in calories comes from the preparation of the chicken itself. A deep-fried, breaded chicken tender can contain significantly more calories and fat than a simple, grilled chicken breast. A serving of plain grilled chicken breast can be under 200 calories, while a heavily breaded and fried piece can easily exceed 300 calories.
Portion Size: The amount of chicken also plays a role. A larger, restaurant-sized portion will naturally have more calories than a smaller one.

The Honey Mustard Sauce

Ingredient Ratios: The honey mustard sauce itself is a major calorie contributor. The calorie content depends heavily on the ratio of ingredients. Store-bought or restaurant versions often use more sugar (from honey) and oil, increasing the calorie density. A homemade version, with a higher ratio of mustard to honey and no added oil, will be much lower in calories.
Quantity: The amount of sauce is also key. A generous slathering adds a significant number of calories, especially in fast-food sandwiches where the sauce is often applied liberally.

The Bread and Toppings

Bread Type: White bread, ciabatta, or other enriched breads generally contain more calories and refined carbohydrates than whole wheat or honey oat bread options. The specific size and thickness also matters.
Toppings and Add-ons: Additional toppings can add hidden calories. While fresh vegetables like lettuce and tomato add very few, cheese, bacon, and mayonnaise can dramatically increase the overall count. For example, adding bacon to a McDonald's McCrispy Honey Mustard can add over 100 calories.

Calorie Comparison: Fast Food vs. Homemade


Feature	Fast Food Sandwich	Homemade Sandwich
Chicken Preparation	Often deep-fried or heavily breaded tenders.	Typically grilled, baked, or pan-seared chicken breast.
Honey Mustard Sauce	High in sugar and often uses an oil or mayo base for creaminess.	Made with a healthier ratio of mustard to honey, sometimes with plain yogurt as a base.
Bread Choice	White bread, buns, or other high-calorie options.	Can be controlled, using whole wheat bread, wraps, or low-carb alternatives.
Add-ons	Includes cheese, bacon, and extra sauces for flavor, adding substantial calories.	Toppings are customizable; more fresh vegetables are typically used, with fewer high-calorie extras.
Average Calories	Varies widely, but often 350-650 calories or more.	Can be as low as 270-350 calories, depending on preparation.

How to Reduce Calories in Your Honey Mustard Chicken Sandwich

For those watching their calorie intake, making a few simple changes can drastically lower the total count of a honey mustard chicken sandwich.

Grill the Chicken: Opting for grilled chicken over fried is the single most impactful change you can make. The difference in fat and calorie content is substantial.
Make Your Own Sauce: Preparing your honey mustard sauce at home lets you control the ingredients and reduce the amount of sugar and fat. Using Greek yogurt or a vinegar base can lower calories while still providing a tangy, creamy flavor.
Choose Whole Wheat Bread: Swapping white bread for a whole wheat bun or a low-calorie wrap can reduce calorie and sugar intake while adding fiber. Fiber helps you feel full longer.
Pile on the Veggies: Load up on fresh vegetables like lettuce, spinach, tomato, and onion. This adds volume, nutrients, and fiber with very few calories.
Watch the Toppings: Be mindful of high-calorie toppings like cheese and bacon. If you do use cheese, a reduced-fat version is a good alternative..

Conclusion

Determining exactly how many calories are in a honey mustard chicken sandwich depends entirely on its preparation. While fast-food versions can be high in calories, a homemade sandwich offers complete control, allowing for a healthy, lower-calorie meal. By making smarter choices about the chicken's preparation, the sauce ingredients, and the overall composition, you can enjoy this classic flavor without compromising your dietary goals. The average range is wide, typically falling between 350 and 650 calories, but personalizing the ingredients is the key to creating a truly healthy and delicious meal.

Note: For detailed nutrition information on specific fast-food items, it is always best to check the restaurant's official website or a reliable nutrition database.

For more information on nutritional values and making healthy food choices, you can consult sources like the USDA's FoodData Central.

Frequently Asked Questions

Yes, opting for grilled chicken over fried chicken is one of the most significant ways to reduce calories. Fried chicken, especially heavily breaded versions, adds considerable fat and calories to the sandwich.

The sauce can be a calorie-dense component, especially in restaurant versions that use more honey and a creamy, fat-based emulsifier. A homemade version with less sugar and a lighter base, like Greek yogurt, can lower calories substantially.

Opting for a whole wheat bun, a thin wrap, or even lettuce wraps instead of standard white bread can lower the overall calorie count and increase fiber content.

To make a healthier version, use grilled or baked chicken breast, create a light honey mustard sauce using Greek yogurt, and serve it on whole wheat bread with plenty of fresh vegetables like spinach and tomato.

No, calorie counts vary significantly between fast-food chains due to differences in portion sizes, ingredients, and preparation methods. For example, a Subway sandwich can range widely based on bread and fillings.

Besides the fried chicken, high-calorie additions include cheese, bacon, and excessive amounts of creamy sauce. Being mindful of these toppings can help manage your calorie intake.

Yes, using low-fat or fat-free ingredients such as lean chicken breast, a homemade sauce with less oil, and skipping high-fat cheese can significantly lower the total calorie count without sacrificing flavor.