How Many Calories in a Subway Seafood Sensation Wrap?

October 29, 2025 •

5 min read

Reports indicate the Subway Seafood Sensation has been discontinued in many regions, but for those wondering, a typical wrap version can range from 496 to over 700 calories depending on ingredients and regional variations. This article breaks down how many calories in a Subway Seafood Sensation wrap.

Quick Summary

Explore the calorie count of a Subway Seafood Sensation wrap, examining how imitation seafood, mayonnaise, and optional additions impact the total. Understand why values vary by region and what to consider for healthier alternatives.

Key Points

Calorie Range Varies: A Subway Seafood Sensation wrap typically contains between 496 and over 700 calories, heavily influenced by ingredients and regional recipes.
Mayonnaise is the Calorie Culprit: The high calorie and fat content primarily come from the mayonnaise used to bind the imitation crab meat.
The Product is Mostly Discontinued: The Seafood Sensation is no longer a standard menu item in many regions, including most of the US, though some areas may still have it.
Customize for a Lower-Calorie Count: The final calorie total for any Subway wrap is heavily dependent on added sauces, cheese, and other optional ingredients.
Homemade Copycats Offer Control: For a healthier option, creating a copycat wrap at home allows you to use lighter mayonnaise, more veggies, and control portion sizes to reduce calories.
Comparison Shows High Calorie Count: When compared to other wraps like the Veggie Delite, the Seafood Sensation is a significantly more calorie-dense choice due to its creamy filling.

Understanding the Subway Seafood Sensation Wrap

The Seafood Sensation wrap is a nostalgic menu item for many, featuring a mix of imitation crab meat and mayonnaise. While it has been discontinued in most places, its nutritional profile remains a topic of interest for those reminiscing or attempting to recreate it at home. The calorie count for this item varies significantly depending on several factors, including the specific ingredients used, the portion size, and regional variations in recipes. For instance, nutritional data from Australia's Subway website lists the Seafood Sensation wrap at 496 kcal, while a US-specific tracking site shows a spinach wrap version with 700 calories. The core of the calorie count comes from the imitation crab mix and the substantial amount of mayonnaise used to bind it together, so understanding these components is key to grasping the total count.

Core Components and Their Calorie Impact

Wrap Bread: The tortilla itself is a significant contributor. A standard Subway wrap shell can contain around 280–310 calories, depending on the type and size. This carbohydrate base provides the foundation for the entire meal.
Seafood Sensation Mix: The primary filling is a mixture of imitation crab meat and mayonnaise. Imitation crab is made from surimi, a processed fish paste, and is relatively low in calories on its own. However, it is the mayonnaise that drastically increases the calorie and fat content. This creamy binder is energy-dense, and the more that is added, the higher the final calorie count will be. Copycat recipes often confirm this, emphasizing the liberal use of mayo for that signature texture.
Veggies: The vegetables included—typically lettuce, spinach, tomatoes, and cucumbers—add very little to the calorie count but provide volume, fiber, and important nutrients. They are a calorie-free way to make the wrap more filling.
Cheese and Sauces: Optional additions like cheese or extra sauce, such as Thousand Island dressing, can further increase the total calories. A single slice of cheese can add 50-80 calories, while extra sauces pack a significant punch of fat and sugar.

Comparison of Subway Wraps

To put the Seafood Sensation wrap's calories into perspective, let's compare it to other popular Subway wrap options. While precise numbers can vary by location and ingredients, here is a general overview based on available data.


Wrap Type	Typical Calories	Key Calorie Contributors	Notes
Seafood Sensation	496–700+	Creamy imitation crab mix (heavy on mayo), wrap bread, cheese (if added)	Heavily dependent on sauce, regional recipe, and portion size.
Veggie Delite	~330	Wrap bread, dressing (if added)	One of the lowest-calorie options, assuming minimal dressings.
Tuna Mayo	~410	Tuna mixed with mayonnaise, wrap bread	Also features a mayonnaise-based filling, making it calorie-dense, similar to Seafood Sensation.
Sweet Onion Chicken Teriyaki	~429	Chicken, sweet teriyaki sauce, wrap bread	A lower-fat choice compared to mayo-based options due to the lighter sauce.
Bacon & Egg	~458	Bacon, egg, wrap bread, cheese	A breakfast option that can be high in fat and calories from bacon and cheese.

Making a Healthier Version at Home

Because the Subway Seafood Sensation is no longer widely available and can be high in calories, recreating a healthier version at home is an excellent option. By controlling the ingredients, you can significantly reduce the calorie count while still enjoying the flavor.

Steps for a healthier copycat wrap:

Select the 'Seafood': Instead of imitation crab, consider using canned shredded wild-caught tuna, canned salmon, or a mix of imitation and real crab for a protein boost. You could even use finely chopped, cooked white fish.
Reduce the Mayo: Substitute traditional mayonnaise with a lighter version, plain Greek yogurt, or a mix of both. This change alone can save hundreds of calories. Add lemon juice and seasoning for flavor.
Boost the Veggies: Load your wrap with extra crunchy vegetables like celery, red onion, bell peppers, and fresh herbs (dill is a great option) to add texture and nutrients without the calories.
Use a Healthier Wrap: Choose a lower-carb, higher-fiber tortilla, or use a large lettuce leaf as a wrap to reduce the carbohydrate and calorie base. A low-carb spinach wrap from a health food store is an option as well.
Watch the Extras: Skip the cheese and other calorie-dense sauces. A sprinkle of salt, pepper, and a dash of lemon juice might be all you need for flavor.

Conclusion: A High-Calorie Relic of the Past

Ultimately, the number of calories in a Subway Seafood Sensation wrap depends on how it was constructed and the ingredients available in a specific region. However, due to its heavy reliance on mayonnaise to create the signature flavor and texture, it was a high-calorie menu item, often exceeding 500 calories per wrap. While a beloved classic for many, its discontinuation has led many fans to seek alternatives. By understanding the key calorie drivers—primarily the sauce—and opting for a healthier, homemade copycat version, you can enjoy a similar flavor profile without the high-calorie count.

For more information on general Subway nutrition and healthier choices, consult health-focused resources like Verywell Fit.(https://www.verywellfit.com/what-not-to-eat-at-subway-3495702)

Factors Affecting a Seafood Sensation Wrap's Calories

Portion Size: The wrap is generally a single size, but replicating a footlong sub's worth of ingredients in a wrap would double the calories of a 6-inch sub version.
Dressing and Cheese: Add-ons like shredded cheese and extra mayonnaise can significantly increase the total fat and calorie count.
Regional Variations: Different countries and even different franchises might have slightly different ingredients or preparation methods, leading to variations in nutritional values.
Wrap Type: Some locations may have offered different wrap varieties (e.g., spinach vs. white), which can slightly alter the base calorie count.
Ingredient Quality: The exact recipe for the seafood salad, including the amount and brand of mayonnaise used, directly impacts the final calorie total.

Lists for a Seafood Sensation Enthusiast

Typical Ingredients in a Seafood Sensation Mix:

Imitation crab meat
Mayonnaise (often a creamy, full-fat variety)
Dill or other seasonings
Lemon juice
Salt and pepper

Low-Calorie Veggie Toppings for a Healthier Wrap:

Lettuce
Spinach
Tomato
Cucumbers
Green Peppers
Onions
Jalapeños
Banana Peppers

Frequently Asked Questions

The Subway Seafood Sensation has been largely discontinued in many regions, including most of the US. Its availability depends on specific franchise decisions and regional markets, so checking a local Subway's menu is the only way to know for sure.

The primary source of calories in the Seafood Sensation wrap is the creamy, mayonnaise-based seafood mixture. While the imitation crab meat itself is relatively low in fat, the mayonnaise significantly increases the total calorie and fat content.

To make a lower-calorie version at home, substitute full-fat mayonnaise with a lighter version or plain Greek yogurt. You can also use a lower-carb wrap or lettuce cups and load up on fresh, crunchy vegetables.

No, the Seafood Sensation and Tuna wraps are generally comparable in calories and fat due to their mayonnaise-based preparations. For a lower-calorie option, the Veggie Delite wrap is a better choice.

A Seafood Sensation wrap typically contains a balance of fat, carbohydrates, and protein, though it tends to be higher in fat due to the mayonnaise. Specific macronutrient breakdowns will vary by region and ingredients, but fat is a significant contributor.

Yes, adding cheese, like shredded American or provolone, to the Seafood Sensation wrap will increase its calorie count significantly. Cheese typically adds between 50 and 80 calories per slice or serving.

Copycat recipes provide an estimate, but they are not reliable for precise calorie counts. Nutritional information can vary widely depending on the ingredients and quantities used, so a homemade version will have different stats than the original Subway item.