Subway Cookie Calories and Nutritional Information by Flavor
The aroma of freshly baked cookies is a tempting part of the Subway experience. For those watching their diet, knowing the nutritional content is important. The calorie count can vary based on the specific flavor. While the classic Chocolate Chip is a fan favorite, other popular varieties like Oatmeal Raisin and White Chip Macadamia Nut offer slightly different calorie and macronutrient totals.
The Classic: Chocolate Chip Cookie
The standard Chocolate Chip cookie is the most widely recognized Subway cookie. This cookie typically contains around 210 to 220 calories. A single cookie contains approximately 10g of fat, 30g of carbohydrates, and 2g of protein. It also has a significant sugar content, around 18g per cookie. These numbers place it in the category of a sweet treat. The Footlong version of this cookie, released in 2024, is a different story, packing over 1,300 calories.
The Healthier Option: Oatmeal Raisin Cookie
For those seeking a slightly lighter option, the Oatmeal Raisin cookie is often perceived as the healthier alternative. A single Oatmeal Raisin cookie contains approximately 200 calories. It has a similar macronutrient profile to the chocolate chip cookie, with around 8g of fat, 30g of carbohydrates, and 3g of protein. The sugar content is also slightly lower at about 16g. The oatmeal adds a bit of fiber, but the difference is minimal.
The Indulgence: White Chip Macadamia Nut Cookie
The White Chip Macadamia Nut cookie is a rich option. You can expect about 220 calories in a single White Chip Macadamia Nut cookie. It typically contains around 11g of fat, 28g of carbohydrates, and 2g of protein. The macadamia nuts and white chocolate chips contribute to its flavor and slightly higher fat and calorie profile. This cookie is a treat that should be enjoyed in moderation.
Understanding the Macronutrient Breakdown
Most Subway cookies are high in sugar and fat. They offer minimal fiber and protein, meaning they provide a quick energy boost. For a balanced diet, it is best to view these cookies as an occasional treat. The nutritional information is readily available on Subway's official website or through nutritional tracking apps.
Comparison of Subway Cookie Nutrition
| Cookie Flavor | Calories (kcal) | Total Fat (g) | Total Carbs (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|
| Chocolate Chip | 210–220 | 10 | 30 | 18 | 2 |
| Oatmeal Raisin | 200 | 8 | 30 | 16 | 3 |
| White Chip Macadamia Nut | 220 | 11 | 28 | 17 | 2 |
| Double Chocolate | 210 | 10 | 30 | 18 | 2 |
| Sugar Cookie | 230 | -- | -- | -- | -- |
*Note: Nutritional information can vary slightly by region and source, but these figures represent a common average.
How to Fit a Subway Cookie into a Balanced Diet
Enjoying a dessert like a Subway cookie doesn't have to derail health goals. Portion control is key. A single cookie can be a satisfying treat. You can offset the calories by adjusting other parts of your meal. Pair the cookie with a smaller sub or a salad. Consider having the cookie on a "treat day" to stay on track. A balanced lifestyle is about moderation, not complete restriction. For official nutritional details, you can consult the Subway website or a reputable nutrition database.
Conclusion
Most Subway cookies range from 200-230 calories. The Chocolate Chip cookie is typically 210-220 calories, while the Oatmeal Raisin is slightly less at 200 calories, and the White Chip Macadamia Nut is around 220 calories. It is a high-sugar, high-fat item best enjoyed in moderation. By understanding the nutritional facts, you can make an informed decision and enjoy your treat as part of a balanced diet.
Key Takeaways
- Calorie Range: A single Subway cookie generally contains between 200 and 230 calories, depending on the flavor.
- Most Common: The classic Chocolate Chip cookie has approximately 210-220 calories per serving.
- Flavor Differences: The Oatmeal Raisin cookie is the lowest in calories at around 200, while the White Chip Macadamia Nut and Sugar cookies are among the highest at 220-230 calories.
- Macronutrient Profile: Subway cookies are relatively high in sugar and fat but low in protein and fiber, making them an indulgent treat rather than a filling snack.
- Moderation is Key: These cookies are best enjoyed as an occasional dessert to prevent derailing dietary goals. Portion control and balancing them with other meal choices are effective strategies.
Frequently Asked Questions
Question: Is there a low-calorie Subway cookie? Answer: The Subway Oatmeal Raisin cookie is the lowest-calorie option among the common flavors, at approximately 200 calories per cookie. However, none of the cookies would be considered low-calorie snacks, as they are all baked desserts.
Question: How many grams of sugar are in a Subway cookie? Answer: The sugar content varies slightly by flavor. The Chocolate Chip cookie contains about 18g of sugar, while the Oatmeal Raisin has around 16g.
Question: What are the ingredients in a Subway cookie? Answer: The specific ingredients can vary, but generally include sugar, flour, chocolate chips, eggs, and butter or vegetable shortening, depending on the flavor. These details are typically available on Subway's official nutrition information pages.
Question: Are Subway cookies a healthy option? Answer: No, Subway cookies are not considered a healthy option, as they are high in sugar and saturated fat with minimal protein and fiber. They are best enjoyed as an occasional treat in moderation.
Question: Is a Subway cookie a good source of protein? Answer: No, a Subway cookie is not a significant source of protein. Most cookies contain only 2-3 grams of protein per serving, which is a very small amount compared to the total calorie count.
Question: Do Subway cookies contain trans fat? Answer: In the U.S., most Subway cookies list 0g of trans fat, though this can vary by region. It's always best to check the local nutritional information provided by Subway or official nutrition trackers.
Question: What is the highest-calorie Subway cookie? Answer: Among the standard single-size cookies, the Sugar Cookie typically has the highest calorie count at approximately 230 calories, with the White Chip Macadamia Nut cookie close behind at 220 calories.
Question: Where can I find the official nutritional information for Subway cookies? Answer: You can find the most accurate and up-to-date nutritional information on the official Subway website for your specific region, or through reputable third-party nutrition databases that regularly update their data.
