Unpacking the Calorie Count of a SUBWAY Pizza Sub
The SUBWAY pizza sub, also known as the Pizziola in some regions, has been a fan-favorite menu item, though its availability is inconsistent and varies by location. For those tracking their caloric intake, understanding the nutritional breakdown is essential. While the precise calorie count depends on customisations, we can establish a baseline from available data for a standard build.
A 6-inch SUBWAY pizza sub, with classic pepperoni, marinara, and cheese, is typically reported to have around 470 calories. A footlong version, which is double the portion, nearly doubles the caloric intake, reaching close to 980 calories, along with a significant increase in fat and sodium. It's crucial to note that adding extra cheese, double meat, or heavier sauces will further increase these figures.
A Deeper Look at the Nutrition Facts
To understand where these calories come from, a breakdown of the macronutrients is helpful. The bulk of the calories come from carbohydrates in the bread, fats in the pepperoni and cheese, and protein from the meat. The standard 6-inch version, according to Nutritionix, contains 24g of fat, 46g of carbohydrates, and 19g of protein. The sodium content is also notably high, at around 1510mg for a 6-inch sub. This high sodium intake is something to be mindful of, as it accounts for a significant portion of the recommended daily limit for most adults.
Comparing the Pizza Sub to Other Subway Options
When evaluating the pizza sub's place on the menu, it's useful to compare its nutritional profile to other popular SUBWAY sandwiches. This comparison can help consumers make more informed dietary choices, especially if they are looking for a lower-calorie alternative.
| Sandwich (6-inch) | Estimated Calories | Total Fat (g) | Sodium (mg) |
|---|---|---|---|
| Pizza Sub | ~470 | ~24 | ~1510 |
| Veggie Delite® | ~250 | ~5.7 | ~450 |
| Turkey Breast | ~280 | ~5 | ~950 |
| Oven Roasted Chicken | ~331 | ~8.0 | ~830 |
| Italian B.M.T.® | ~610 | ~36 | ~1500 |
Note: Nutrition information can vary by region, and values are estimates based on standard preparation on Italian bread. Sources are cited in brackets.
As the table shows, the pizza sub is on the higher end of the calorie spectrum for a 6-inch sandwich, comparable to the Italian B.M.T.® and significantly more calorie-dense than lighter options like the Veggie Delite® or Oven Roasted Chicken.
Ways to Modify Your Pizza Sub Order
While the classic pizza sub is a higher-calorie choice, there are modifications that can be made to reduce its nutritional impact. A common tactic is to opt for a different bread. While the original uses Italian bread, switching to a lower-calorie, high-fiber option like the Hearty Multigrain can help manage the carbohydrate and overall calorie count. Choosing a lighter cheese or asking for less cheese is another effective strategy. Reducing the amount of pepperoni, or opting for a leaner protein if you custom-build the sub, can also lower the fat and sodium content. Adding extra vegetables, such as bell peppers and onions, increases nutrient density without a significant calorie increase, helping you feel fuller.
Is the Pizza Sub Still Available?
It's important to confirm the availability of the pizza sub. As mentioned, it has a history of being discontinued in many markets, with some franchisees choosing to carry it while others do not. Some employees have noted that customers can still create a close approximation by asking for a pepperoni and marinara sub, although availability may vary. This customisation still allows for control over the nutritional content, offering an alternative to the pre-configured item.
Conclusion
The SUBWAY pizza sub, while a tasty and filling option, packs a considerable caloric and sodium punch, especially in its footlong form. For those monitoring their dietary intake, a 6-inch version with a baseline of 470 calories is a moderate choice compared to other subs. However, it is not the most diet-friendly option available. By making smart modifications to the bread, cheese, and toppings, one can significantly reduce the calorie and fat content. Given its potentially discontinued status, understanding how to custom-build a healthier version is a valuable skill for any SUBWAY fan.
For more detailed nutritional information on SUBWAY's full menu, you can often find downloadable PDFs on their regional websites. For example, the U.S. nutrition information is available from various resources.
