Finding the Absolute Lowest Calorie Footlong
When searching for the absolute lowest calorie footlong, the Veggie Delite is the undisputed champion. A standard footlong Veggie Delite on 9-grain wheat bread with a pile of fresh vegetables, and no cheese or sauce, has approximately 460 calories. Its calorie count is so low because it contains no meat, relies on low-calorie vegetables, and uses a lighter bread base. This makes it an ideal option for those focusing on pure calorie reduction.
Other Lean Protein Footlongs
For those who prefer a protein-packed meal, several other footlongs offer relatively low-calorie options, provided they are customized carefully. The key is to select lean protein sources and control the additions.
- Turkey Breast: A turkey breast footlong is another solid choice, coming in significantly lower than many other meat-based options. By opting for the 9-grain wheat bread and loading up on vegetables, you can keep the calorie count in check.
- Oven Roasted Chicken: Similarly, the oven roasted chicken footlong offers lean protein. For a 6-inch sub, it's already one of the lighter options, and scaling that up to a footlong is still a better choice than the fattier alternatives.
- Black Forest Ham: The Black Forest Ham footlong is also a lean-protein contender. Paired with the right bread and toppings, it remains a low-calorie choice.
The Importance of Customization
Customization is where most people unknowingly add hundreds of extra calories to their meal. What starts as a healthy option can quickly become a calorie bomb with a few misguided toppings. By making informed choices, you can stay on track with your dietary goals. The right combination of bread, protein, vegetables, cheese, and sauces makes all the difference.
- Bread: Choose the 9-grain wheat, hearty Italian, or plain white bread. Avoid cheese-infused breads or the more calorie-dense wraps, which can add significant calories.
- Cheese: Skipping cheese entirely is the best way to reduce calories and saturated fat. If you must have cheese, consider a single slice of provolone or mozzarella, which are generally lower in fat than options like American cheese.
- Sauces & Condiments: High-fat, creamy sauces like mayonnaise or ranch are notorious for adding excessive calories. Instead, opt for low-calorie choices that still provide flavor.
- Yellow or deli brown mustard
- Vinegar
- Oil and vinegar blend (use sparingly)
- Sweet onion sauce (use in moderation, as it contains sugar)
- Veggies: Load up on all the vegetables you like. Vegetables are your best friend for adding volume, fiber, and nutrients without adding many calories. Standard vegetables like lettuce, tomatoes, onions, cucumbers, and peppers are excellent choices.
Low-Calorie Footlong Comparison Table
| Menu Item | Base Calories (Footlong) | Typical Customization Additions | Estimated High-End Calorie Count | Key Takeaway |
|---|---|---|---|---|
| Veggie Delite | ~460 kcal | Cheese, high-cal sauce (e.g., ranch) | ~700-800+ kcal | Best starting point for low-calorie eating. |
| Turkey Breast | ~560-570 kcal | Cheese, mayo, olives | ~900-1000+ kcal | A good protein choice, but watch toppings. |
| Oven Roasted Chicken | ~630-640 kcal | Cheese, mayo, sweet onion sauce | ~900-1100+ kcal | Higher base than Turkey, but still lean. |
| Subway Club | ~620-630 kcal | Extra cheese, mayo | ~1100-1200+ kcal | Multiple meats increase the base calories. |
| Italian B.M.T. | ~820 kcal | Extra cheese, high-cal dressing | ~1200-1400+ kcal | Higher fat content from cured meats. |
Conclusion
The title of "lowest calorie footlong at Subway" is unequivocally held by the Veggie Delite. However, this is just the beginning of making a healthy choice. The true calorie count of any Subway sandwich, including the Veggie Delite, depends on your customization choices. By selecting lean protein options like turkey or chicken, choosing the right bread, and opting for low-calorie sauces and plenty of fresh vegetables, you can create a satisfying and nutritious footlong that fits your dietary needs. The Subway nutrition information is readily available on their website and should be consulted when making choices. For further details on healthy fast-food choices, consider resources like Verywell Fit's guide.
Building Your Healthiest Subway Footlong
- Start with a lean base: Choose the Veggie Delite or a simple lean protein like Turkey Breast or Oven Roasted Chicken to keep your foundation low-calorie.
- Pick the right bread: Opt for the 9-grain wheat bread to increase fiber without excess calories. Avoid cheese-filled or high-fat breads.
- Skip the cheese: Eliminate cheese to save a significant number of calories and reduce saturated fat intake.
- Be smart with sauces: Use low-calorie options like mustard or vinegar-based dressings. A small amount of sweet onion sauce is also acceptable but watch portion sizes.
- Fill up on veggies: Maximize your intake of all available fresh vegetables like lettuce, spinach, tomatoes, cucumbers, and bell peppers for fiber and nutrients.
- Avoid calorie creep: Be mindful of adding extras like avocado, which is healthy but high in calories, and double portions of meat or cheese, which can drastically increase the calorie count.
Additional Tips for a Low-Calorie Subway Meal
How to lower the calorie count even further?
To further reduce calories, consider asking the Sandwich Artist to scoop out some of the bread from the footlong. Another great option is to convert your sub into a salad or a protein bowl, eliminating the bread entirely while retaining the delicious fillings.
What are the best low-calorie sauces?
The best low-calorie sauces are mustard and red wine vinegar. For a bit more flavor with minimal added calories, the sweet onion sauce is a popular choice, but use it sparingly due to its sugar content. For a spicier option, buffalo sauce is also relatively low in calories.
Should I choose a wrap instead of a sub?
Surprisingly, wraps at Subway can sometimes have a higher calorie count than a regular sub, as they are often made with a footlong portion of meat. A footlong on 9-grain wheat is generally a safer bet for a low-calorie meal, especially if you remove some of the bread's interior.
What are some common calorie-adding pitfalls?
Common pitfalls include adding large amounts of high-calorie sauces (like ranch or chipotle), piling on multiple slices of cheese, or adding bacon or pepperoni. Simply sticking to lean meat and fresh vegetables can prevent these calorie spikes.
How can I add flavor without adding calories?
Add flavor by using various fresh vegetables, pickles, and peppers. Salt and black pepper can also add taste without calories. A drizzle of red wine vinegar provides a tangy kick without creamy sauces.
How many calories does cheese add to a footlong?
The amount of calories added by cheese depends on the type and quantity. A single serving of American cheese on a 6-inch can add around 68 calories, which scales up to potentially over 130 calories for a footlong, not including the fat content. Skipping it is a very effective calorie-saving strategy.
What about the cookies and chips?
Sides like cookies and chips can be significant sources of calories and sugar. For a healthy meal, it is best to skip these. If you are ordering a combo, opt for an unsweetened beverage as a healthier alternative.
