Decoding the Calories in a 6-inch Subway Turkey Sub
Subway is a popular quick-serve restaurant for custom sandwiches and salads The 6-inch turkey breast sub on 9-grain wheat bread is a common “healthy” pick But what’s the real calorie count of this Subway staple? Let’s dig into the nutrition facts.
Overview of Subway’s 6-inch Turkey Sub
The base of the 6-inch turkey sub includes Subway’s 9-grain wheat bread and sliced turkey breast. Standard veggie toppings are lettuce, tomatoes, onions, green peppers and cucumbers. Cheese and condiments can be added based on preference.
This sandwich offers a few nutritional perks. 9-grain wheat bread provides fiber and protein. Turkey is a lean source of protein compared to meats like roast beef or pastrami. And veggies add vitamins, minerals and antioxidants without spiking calories.
But with customizable subs, nutrition varies widely. So exactly how many calories are in a 6-inch turkey sub from Subway?
Total Calories in a 6-inch Subway Turkey Sub
A standard 6-inch Subway turkey breast sub on 9-grain wheat bread contains approximately:
280 calories
This calorie total is for the sandwich as a whole without sauce or cheese. Adding extras will increase the calorie and sodium counts.
To compare, here are some other foods equivalent to 280 calories:
- 1 cup of pasta
- 2 slices of pizza
- Medium blueberry muffin
- Small order of McDonald’s fries
While not extremely low in calories, Subway’s 6-inch turkey sub is a lighter choice compared to many fast food options. The lean protein and whole grains make it more nutrient-dense.
Nutritional Breakdown of Subway’s 6-inch Turkey Sub
Looking beyond calories, here is the nutrition profile of a standard 6-inch Subway turkey sub:
- Total Fat: 3.5g
- Saturated Fat: 1g
- Cholesterol: 20mg
- Sodium: 760mg
- Total Carbs: 46g
- Dietary Fiber: 5g
- Protein: 18g
The 18g of protein from turkey will help you feel satisfied. The wheat bread contributes 46g of carbs but also provides 5g of fiber.
With minimal fat and cholesterol, the standard turkey sub is low in saturated fat and cholesterol. However, sodium is high at 760mg or 32% of the daily recommended limit.
Overall the nutrition facts are decent, but customization can alter numbers. Extras like cheese or sauce quickly add more fat and sodium.
Strategies to Reduce Calories in Your Subway Turkey Sub
If you want to cut calories in your 6-inch Subway turkey sub, try these easy tips:
- Size down to a 4-inch sub
- Hold the cheese
- Limit high-calorie sauces like ranch, mayo or chipotle
- Load up on veggie toppings like spinach, banana peppers, jalapeños
- Opt for mustard, oil & vinegar or other low-calorie sauces
- Choose a side salad instead of chips or cookies
- Split the sub in half and save part for later
With simple customizations and substitutions, you can still enjoy the flavors while making your Subway turkey sub lower in calories.
Subway’s Turkey Sub Can Fit Into a Healthy Diet
Subway’s 6-inch turkey breast sub on 9-grain wheat bread contains a reasonable 280 calories plus protein, fiber and nutrients. As part of a balanced diet with veggies, fruits, lean protein, whole grains and healthy fats, this sandwich can fit into your daily calorie budget.
Just be mindful of extras like cheese and sauces that can drive up fat and sodium. Opting for a 4-inch sub or splitting a 6-inch are easy ways to halve calories.
In moderation alongside nutritious sides and activity, Subway’s popular turkey sub makes a convenient lighter fast food choice you can feel good about.
Nutrition facts We’re all counting something – calories, carbs, fats. Let us help you keep your lifestyle on track.
Rebecca Cave, MS, RDN
Nutrition details Because food fuels our active lives, we all care about what you eat. Get more information about our ingredients, allergy information, and nutrition stats.
Subway Fresh Fit® refers to subs prepared to standard recipe on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers and cucumbers. Nutrition information for all other subs are based on chef recommended recipes. Click an item to calculate yours and see the recipe. Note values may differ from in-restaurant menus, which display only values based on standard recipe (9-grain wheat bread with the fresh veggies listed above). Subway Fresh Fit® subs are prepared fresh for your order and are not a diet program.
Subway – 6 inch Turkey Breast Sub on 9-Grain Wheat Bun, a 380 Calorie Lunch
FAQ
How many calories in a 6 inch turkey breast sub from Subway?
| Sandwich | Calories | Carbs |
|---|---|---|
| Six-inch turkey breast sandwich | 280 | 46g |
| Six-inch roast beef sandwich | 320 | 45g |
| Six-inch veggie delite sandwich | 230 | 44g |
| Six-inch subway club sandwich | 310 | 46g |
What is the lowest calorie meat sub at Subway?
Subway’s black forest ham, turkey breast, Subway club, rotisserie-style chicken, roast beef, oven-roasted chicken, and cold cut combo salads are all under 200 calories (with no dressing) and add a little protein compared to the Veggie Delite.
How many calories are in Subway 6 inch turkey wheat bread?
Subway Sandwiches 6″ Turkey Breast On Wheat No Cheese No Mayo (1 serving) contains 46g total carbs, 41g net carbs, 4g fat, 18g protein, and 280 calories.
What is the lowest calorie bread at Subway?
- Hearty Multigrain: A lower calorie option than other breads, and higher in fiber and protein
- Subway Harvest Bread: 6 inches of this bread has 230 calories
- Subway Hawaiian Sweet Bread: 6 inches of this bread has 220 calories
- Subway Rosemary & Sea Salt Bread: 6 inches of this bread has 220 calories
- Subway Rye Bread: 6 inches of this bread has 190 calories
How many calories in subway turkey breast sub on 9-grain wheat bread (6″)?
How long would it take to burn off 280 Calories of Subway Turkey Breast Sub on 9-Grain Wheat Bread (6″)? Where do the calories in Subway Turkey Breast Sub on 9-Grain Wheat Bread (6″) come from? 11.0% 64.0% 25.0% Total Fat Total Carbohydrate Protein 280 cal
How many calories are in a subway Turkey sub?
Subway’s Fresh Fit turkey subs refer to subs prepared with lettuce, tomatoes, onions, green peppers, and cucumbers on 9-grain wheat bread. A 6-inch turkey sub from Subway contains between 260-360 calories depending on toppings and bread choice. Here is a detailed breakdown:
How many calories are in a 6 inch Turkey sub?
A 6-inch turkey sub from Subway contains between 260-360 calories depending on toppings and bread choice. Here is a detailed breakdown: As you can see, the standard Fresh Fit turkey sub on 9-grain wheat bread is the lowest calorie option at just 260 calories for a 6-inch sub. Choosing white bread instead can add an extra 100 calories.
What is in a 6 inch subway turkey sandwich?
A 6 inch Subway turkey sandwich contains The standard 6 inch turkey sub includes 9-grain wheat bread, sliced turkey breast, lettuce, tomatoes, onions, green peppers, and cucumbers The default cheese is American cheese Condiments like mustard, mayo, and Subway’s signature vinegar and oil are added upon request.
How many calories are in a 6 inch subway turkey sandwich?
The 6 inch turkey sub from Subway contains 320 calories. This is the nutrition information for the standard turkey sub without any additional toppings or sauce. A 6 inch Subway turkey sandwich contains
Does subway have turkey breast?
Subway offers turkey breast as a protein option for subs in two sizes – 6 inches and 12 inches (called a footlong). For both sizes, you can choose from Italian breads like 9-grain wheat, Italian, or flatbread Or you can opt for classic white or honey oat bread The 6-inch turkey sub is typically the lower calorie option.