Demystifying Subway's Pizza Calories
For many fast-food customers, Subway is perceived as a 'healthy' option due to its emphasis on fresh vegetables and customizable sandwiches. However, the nutritional profile can vary dramatically depending on the menu item, and this is especially true for the pizzas. Before piling on toppings, it's crucial to understand the base calorie count of the standard pizza offerings.
The Calorie Breakdown for Standard Subway Pizzas
- 8-inch Cheese Pizza: An 8-inch pizza topped with just cheese typically contains around 720 calories. This offers a baseline for comparison. It's important to note this includes a significant amount of carbohydrates and sodium.
- 8-inch Pepperoni Pizza: Adding pepperoni increases the calorie count substantially. An 8-inch pepperoni pizza is around 840-850 calories, along with higher fat and sodium content.
- 6-inch Pizza Sub Sandwich: For those seeking a smaller portion, the 6-inch Pizza Sub is a popular choice. It typically has around 415–460 calories, depending on the exact recipe and region. The "melt" version, with salami and pepperoni, can be slightly higher.
- Flatizzas: Subway previously offered Flatizzas, which were smaller, flatbread-style pizzas. A Pepperoni Flatizza was around 470 calories, while a Veggie Flatizza was 430 calories. While these may no longer be available in all locations, they illustrate the impact of different crust and topping choices on calories.
Key Factors That Influence Your Pizza's Calories
When ordering a Subway pizza or pizza sub, several choices directly impact the final nutritional tally. Personalizing your order is where you can take control.
- Topping Selection: The type of meat and vegetables you choose plays a major role. While loading up on fresh vegetables like bell peppers, onions, and spinach adds minimal calories and boosts fiber, opting for fatty meats like pepperoni, bacon, or extra cheese can significantly increase the calorie and fat content.
- Cheese Quantity: Adding extra cheese is a surefire way to increase calories. Cheese is a delicious but calorie-dense ingredient, and portion control is key for a healthier meal.
- Sauce Choice: The base marinara sauce is a good, low-calorie option, but creamy sauces like ranch add more fat and calories. It's best to stick to the standard sauce or even ask for less to cut down on calories.
- Portion Size: The most obvious factor is the size of the meal. A foot-long pizza sub will have roughly double the calories of a 6-inch, so consider portion control by opting for the smaller size or sharing a larger one.
Comparison: Subway Pizzas vs. Pizza Subs
To make an informed decision, here is a comparison of some popular Subway pizza options based on available nutritional data. This table is for general comparison and may vary by location and customization.
| Feature | 8-inch Cheese Pizza | 8-inch Pepperoni Pizza | 6-inch Pizza Melt Sub |
|---|---|---|---|
| Calories | ~720 kcal | ~840-850 kcal | ~415-460 kcal |
| Total Fat | ~23g | ~33-35g | ~18-24g |
| Sodium | ~1530mg | ~1800mg | ~929-1640mg |
| Protein | ~28g | ~35g | ~20-21g |
| Carbohydrates | ~97g | ~97g | ~41-49g |
Tips for Building a Healthier Subway Meal
It is possible to enjoy a satisfying meal at Subway without derailing your diet. The key is to be strategic with your choices. Here are some actionable tips:
- Opt for the Salad: If you are craving the flavors of a pizza but want to significantly cut calories and carbohydrates, consider ordering a Veggie Delite Salad and adding some lean protein like oven-roasted chicken.
- Load Up on Veggies: Regardless of whether you choose a sub or a pizza, adding a generous amount of fresh vegetables, such as spinach, cucumbers, and green peppers, will increase the fiber and nutritional content without adding many calories.
- Go Light on Cheese: Ask the sandwich artist for less cheese or skip it entirely. You can replace the savory flavor with other low-calorie options like yellow mustard.
- Mindful Sauces: Opt for low-calorie sauces like marinara or vinegar-based dressings. Stay away from creamy, high-fat condiments like ranch.
- Consider an Open-Faced Sub: To reduce carbs and calories from the bread, you can scoop out the inner portion of the sub roll or opt for an open-faced sandwich.
A Broader Nutritional Perspective
While calorie counting is a helpful tool for weight management, it’s not the only factor to consider. Sodium intake is a significant concern with many fast-food options, including Subway's pizzas. A high-sodium diet can lead to high blood pressure and other health issues. When choosing a Subway meal, looking at the entire nutritional breakdown—including fat, protein, and carbohydrates—provides a more complete picture.
Subway can be part of a balanced diet, especially when you take advantage of its customizable menu. By making mindful choices, such as prioritizing lean proteins and fresh vegetables while limiting high-calorie sauces and cheeses, you can create a healthier meal that fits your dietary needs. For general healthy eating advice when dining out, it's always wise to focus on fresh ingredients, control portion sizes, and avoid excessive sodium and fat, a principle that applies whether you're at Subway or another restaurant. For more information on healthy eating, a resource like Healthline can provide additional guidance on nutritious food choices.
Conclusion
The calories in a Subway pizza vary significantly based on the type of pizza and toppings. An 8-inch cheese pizza contains approximately 720 calories, while a pepperoni version is higher at around 840-850 calories. The 6-inch Pizza Sub offers a lower-calorie alternative. By understanding these numbers and making strategic, customizable choices, such as loading up on vegetables, limiting high-fat meats and extra cheese, and choosing lighter sauces, you can make a more balanced and nutritious meal selection at Subway.
