The Subway Chicken Bacon Ranch Sub Calorie Breakdown: Is It Worth It?

Hey, fellow foodies! Today we’re going to talk all about the Chicken Bacon Ranch Sub on 9-grain wheat bread, which is one of Subway’s most popular items. This article is for you if you want to watch your weight or just want to know more about what you eat. I looked into all the nutrition facts for you, so you don’t have to!

What’s Actually in a 6″ Chicken Bacon Ranch Sub?

Before we get into the calorie count, let’s take a quick look at what makes up this sandwich:

• 9-grain wheat bread as the base
• Chicken strips
• Crispy bacon pieces
• Ranch flavor (note: we’re looking at the version WITHOUT dressing)
• Standard veggies: lettuce, tomatoes, onions, green peppers & cucumbers

I’ve ordered this sub countless times, and it’s definitely one of the more satisfying options at Subway. The combination of chicken and bacon gives it that protein punch, while the 9-grain bread adds a nice nutty flavor.

The Calorie Breakdown: The Full Picture

Let’s get right to it – a 6″ Chicken Bacon Ranch Sub on 9-grain wheat bread WITHOUT dressing contains 610 calories per serving. One serving equals one sub (approximately 10.5 oz).

Here’s the complete nutritional breakdown:

*Based on a 2,000 calorie daily diet

Net Carbs for the Keto-Conscious

There may be net carbs that you are interested in if you are on a ketogenic diet. For this sub, the calculation works out to .

• Total Carbs (47g) – Fiber (5g) = 42g net carbs

That’s quite high for keto followers, who typically aim to stay under 20-25g of net carbs per day. Just this sandwich alone would blow your daily carb allowance!

Burn It Off: Calorie Exercise Equivalents

Ever wonder how long it’d take to burn off this sandwich? Here’s what the data shows

• ‍♀️ Swimming: 51 minutes
• ‍♂️ Jogging: 70 minutes
• ‍♀️ Cycling: 93 minutes
• ‍♀️ Walking: 170 minutes

This math is based on a woman who is 35 years old, 5’7″ tall, and weighs 144 lbs. Depending on your stats, your real burn rate may be different.

How Does This Compare to Other Subway Options?

The Chicken Bacon Ranch has 610 calories, which is more than most of Subway’s 6″ subs. To give you perspective:

• It has more calories than a 6″ Turkey Breast sub (around 280 calories)
• It has fewer calories than a 6″ Meatball Marinara (around 800 calories)
• It’s roughly equivalent to a 6″ Spicy Italian

We should keep in mind that adding ranch dressing would bump up the calorie count significantly – probably by another 100-200 calories depending on how much is added.

Is It Keto-Friendly?

With 42g net carbs, this sub is definitely NOT keto-friendly in its standard form. However, if you’re following a more liberal low-carb diet rather than strict keto, you might consider these modifications

• Skip the bread and make it a salad
• Add extra protein and fats (more chicken, bacon, and cheese)
• Use ranch dressing sparingly (it adds calories but is lower in carbs)

Breaking Down the Macronutrient Ratio

Where do the calories in this sub actually come from? Let’s look at the macronutrient breakdown:

• Fat: 30g × 9 calories/g = 270 calories (44% of total)
• Carbs: 47g × 4 calories/g = 188 calories (31% of total)
• Protein: 38g × 4 calories/g = 152 calories (25% of total)

This distribution makes it a relatively balanced meal in terms of macros, though it’s a bit heavy on the fat side.

Sodium Content: A Hidden Concern?

One thing that jumps out at me is the sodium content – 1290mg is over half of the recommended daily maximum (2300mg). If you’re watching your sodium intake due to blood pressure concerns or other health reasons, this is definitely something to be aware of.

Is This Sub Healthy? My Personal Take

So is the Chicken Bacon Ranch Sub healthy? Well, it depends on your definition of “healthy” and your personal dietary goals.

On the positive side:

• It provides 38g of protein, which is excellent
• It contains 5g of fiber from the wheat bread and veggies
• It includes a variety of vegetables

On the negative side:

• It’s relatively high in calories at 610 for a 6″ sub
• It contains 10g of saturated fat (50% of daily value)
• It’s high in sodium at 1290mg

I personally think it can fit into a balanced diet if you’re active and not eating fast food every day. It’s definitely one of the more satisfying options that keeps me full for hours, which can actually prevent snacking later.

Ways to Make It Lighter

If you love this sub but want to reduce the calories, here are some simple tweaks:

1. Skip the bacon (saves about 100 calories)
2. Ask for light cheese or no cheese (saves 40-80 calories)
3. Load up on extra veggies (adds volume with minimal calories)
4. Choose a different bread option like their wrap (can save 50-100 calories)

Nutritional Value Beyond Calories

While calories get all the attention, this sub does provide some decent nutritional benefits:

• Protein: 38g supports muscle maintenance and growth
• Fiber: 5g aids digestion and helps you feel full
• Vitamins & Minerals: Contains vitamins A and C plus iron and calcium

How It Fits Into Different Diet Plans

Let’s look at how this sub fits (or doesn’t fit) with various popular diets:

• Keto: Not compatible without major modifications
• Paleo: Not compatible due to the bread and processed meat
• Mediterranean: Partially compatible – has protein and veggies but high in processed meat
• Weight Watchers: High in points but can fit if planned for
• IIFYM (If It Fits Your Macros): Can work if it fits your daily targets

The Bottom Line

At 610 calories, the 6″ Chicken Bacon Ranch Sub on 9-grain wheat bread without dressing is definitely not a “diet” food, but it’s not the worst fast food option either. It provides substantial protein and some fiber, but comes with significant fat, carbs, and sodium.

We all have different dietary needs and goals. For me, I sometimes enjoy this sub when I need something filling that will keep me going through a busy afternoon. I usually pair it with water instead of a sugary drink and skip the chips to keep the overall meal reasonable.

FAQs About Subway’s Chicken Bacon Ranch Sub

Q: How many calories would adding ranch dressing add?
A: Typically, a serving of ranch dressing at Subway adds approximately 100-150 additional calories.

Q: Is the 9-grain wheat bread the healthiest bread option at Subway?
A: It’s one of the better options with more fiber than white bread, but their flatbread might have fewer calories overall.

Q: Can I make this sub diabetic-friendly?
A: The 47g of carbs makes this challenging for diabetics. Consider ordering it as a salad instead of a sandwich to significantly reduce the carb count.

Q: How does this compare to making a similar sandwich at home?
A: Making it at home typically allows for better control of ingredients and portions. You could potentially create a similar sandwich for 400-500 calories using leaner bacon and measuring your ingredients carefully.

Q: Does Subway offer a lower-calorie version of this sub?
A: Yes, you can order it as part of their “Fresh Fit” menu by modifying the cheese and sauce options and loading up on veggies.