The Ultimate Guide to Calories in Subway’s Sweet Onion Chicken Teriyaki Sub (6″ on 9-Grain Wheat)

• The 6″ sandwich contains 370 calories (from both CalorieKing and Ketogenic.com)
• It has 4.5g of fat, 58g of carbs (5g fiber, 16g sugars), and 25g of protein
• It contains 770mg of sodium
• The sandwich includes teriyaki-glazed chicken strips, 9-grain wheat bread, fresh vegetables (lettuce, spinach, tomatoes, onions, green peppers, cucumbers), and fat-free sweet onion sauce
• A 6″ sandwich costs approximately $5.99, while a Footlong costs around $9.99
• The Footlong Pro version has significantly more calories (900) and protein (80g)

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Are you craving that perfect blend of sweet and savory flavors but worried about your calorie intake? I’ve been there too! Today, I’m breaking down everything you need to know about one of Subway’s most popular sandwiches – the Sweet Onion Chicken Teriyaki Sub on 9-Grain Wheat Bread.

As someone who’s constantly balancing my love for tasty food with trying to make healthier choices, I find this sandwich to be one of the more satisfying options that won’t completely derail your day. Let’s dive into the nutritional profile ingredients and everything else you might wanna know about this Subway favorite!

Nutritional Breakdown: What’s Really in Your 6″ Sweet Onion Chicken Teriyaki Sub?

Let’s start with the basics – a standard 6″ Sweet Onion Chicken Teriyaki Sub on 9-Grain Wheat Bread contains 370 calories That’s actually pretty reasonable for a filling lunch option! Here’s the complete nutritional profile

*Based on a 2,000 calorie daily diet

I like this sandwich a lot because it has 25 grams of protein, which is a lot for a 370-calorie meal. That will help you feel full longer.

How Long Would It Take to Burn Those Calories?

If your like me and sometimes wonder how much exercise it would take to burn off your lunch, here’s a quick reference:

• Swimming: 31 minutes
• Jogging: 42 minutes
• Cycling: 57 minutes
• Walking: 103 minutes

These numbers are based on a 35-year-old woman who is 5’7″ tall and weighs 144 lbs. Your numbers may be a little different depending on your height and weight.

What’s Actually in This Sandwich?

The Subway Sweet Onion Chicken Teriyaki Sub combines several delicious components that create that unique flavor profile we all love:

1. Teriyaki-glazed chicken strips – These are made with a savory blend of soy sauce, rice vinegar, ginger, garlic, sesame oil, and other seasonings
2. 9-grain wheat bread – A hearty bread made with whole wheat flour, enriched flour, yeast, sugar, wheat gluten, and a variety of grains including rye, oats, barley, and flax seed
3. Fresh vegetables – Standard toppings include lettuce, spinach, tomatoes, onions, green peppers, and cucumbers
4. Fat-free sweet onion sauce – The signature sauce that gives this sandwich its distinctive sweet and tangy flavor

The combination of these ingredients creates a perfect balance of protein, complex carbs, and veggies, all enhanced by that delicious sweet onion sauce!

Is the Sweet Onion Chicken Teriyaki Sandwich Healthy?

The answer to this question really depends on your personal dietary goals. Here are some pros and cons to consider:

Pros:

• Relatively low in calories (370 for a 6″ sub)
• Low in fat (only 4.5g total)
• Good source of protein (25g)
• Contains vegetables for added nutrients and fiber
• Has 5g of fiber to help with satiety

Cons:

• Fairly high in sodium (770mg, about 33% of daily recommended intake)
• Contains 16g of sugars (likely from the teriyaki glaze and sweet onion sauce)
• High in carbs (58g total), which might be an issue if your on a low-carb diet

This sandwich can definitely be a part of a healthy eating plan if you follow a balanced diet. If you are watching how much sugar or sodium you eat, you may want to be careful about what other foods you eat during the day.

Cost Comparison: Is It Worth Your Money?

As of 2025, you can expect to pay around:

• $5.99 for a 6″ Sweet Onion Chicken Teriyaki Sub
• $9.99 for a Footlong version

Compared to many other fast food options, it’s a pretty good deal when you look at the cost per calorie and the number of nutrients it has.

How Does the Footlong Version Compare?

If your really hungry or planning to share, you might be considering the Footlong Pro version. Here’s how it compares to the 6″ sub:

As you can see, the Footlong Pro isn’t just double – it actually has more than twice the protein of the 6″ version! This makes it a potentially good option for athletes or those with higher protein needs.

Is This Sandwich Keto-Friendly?

With 58g of carbs and only 5g of fiber (resulting in 53g net carbs), the Sweet Onion Chicken Teriyaki Sub is definitely not keto-friendly in its standard form.

If your following a ketogenic diet but still craving those teriyaki flavors, you might want to consider:

• Ordering it as a salad (no bread)
• Being cautious with the sweet onion sauce (which contains sugar)
• Adding extra protein and fats (like avocado) to improve the macronutrient ratio

How to Make Your Subway Sweet Onion Chicken Teriyaki Sub Healthier

Want to enjoy this sandwich while making it even more nutritious? Here are some tips:

1. Add extra veggies – Load up on more vegetables to increase the fiber and nutrient content
2. Go light on the sauce – Ask for less sweet onion sauce to reduce sugar and sodium
3. Request double protein – For a small upcharge, you can increase the protein content
4. Consider a different bread – If your watching carbs, try the wrap option instead
5. Make it a salad – Skip the bread altogether for a lower-carb version

My Personal Experience

I’ve ordered this sandwich countless times over the years, and I gotta say it’s still one of my go-to options when I’m looking for something filling but not too heavy. The sweet and savory flavor combo just hits the spot, especially when I’m craving something with Asian-inspired flavors.

One trick I’ve learned is to ask for extra veggies and a bit less sauce – this gives me more nutrition and reduces the sugar content without sacrificing too much flavor. I also find that the 6″ version is usually plenty filling, especially when paired with a side of apple slices or baked chips.

Frequently Asked Questions

Can I eat the Sweet Onion Chicken Teriyaki Sub while on a diet?

Absolutely! At 370 calories, the 6″ version can easily fit into most calorie-controlled eating plans. Just be mindful of the carb content if your following a low-carb approach.

How does this sandwich compare to other Subway options?

The Sweet Onion Chicken Teriyaki is actually one of the more moderate options on the Subway menu in terms of calories. Many of the meatier subs with cheese and mayo can exceed 500-600 calories for a 6″ version.

Can I customize this sandwich?

Yes! Subway is known for their customization options. You can add or remove any vegetables, change the bread type, adjust sauce amounts, or even add extras like cheese or avocado (though these will increase the calorie count).

Is the sweet onion sauce very high in calories?

The sweet onion sauce is actually fat-free, which helps keep the overall calorie count lower. However, it does contain sugar, so it contributes to the 16g of sugar in the sandwich.

How fresh are the ingredients at Subway?

Subway generally prepares their vegetables fresh daily, though the chicken is pre-cooked and delivered to stores. The bread is baked throughout the day in most locations.

Conclusion

The Subway Sweet Onion Chicken Teriyaki Sub on 9-Grain Wheat Bread (6″) offers a reasonable 370 calories with a good balance of protein (25g) and moderate fat content (4.5g). While it does contain 58g of carbs and 770mg of sodium, it can still be part of a balanced diet for many people.

What makes this sandwich special is the combination of teriyaki-glazed chicken with that signature sweet onion sauce, all served on hearty 9-grain wheat bread with fresh vegetables. For around $5.99, it provides a satisfying meal that won’t break the calorie bank.

Whether your counting calories, tracking macros, or just looking for a tasty lunch option, this Subway classic deserves consideration. And remember – you can always customize it to better fit your specific dietary needs!