How Many Calories Are in a Subway Footlong Turkey Sandwich?

Subway’s Oven Roasted Turkey sandwich is a popular low fat option, but is it also low calorie? Many health conscious customers wonder, how many calories are in a Subway Footlong Turkey sandwich? Let’s take a closer look at the nutrition facts.

Understanding Subway Turkey Nutrition Information

The nutrition facts can vary slightly based on ingredients, but here is the breakdown for a standard Footlong Oven Roasted Turkey sandwich:

• Calories: 520
• Total fat: 6g
• Saturated fat: 2g
• Trans fat: 0g
• Cholesterol: 50mg
• Sodium: 1580mg
• Total carbs: 79g
• Dietary fiber: 8g
• Protein: 40g

With 520 calories a Footlong Turkey contains over 1/4 of the calories an average adult needs daily. Below, we’ll explore how these nutrients fit into a balanced diet.

Analyzing the 520 Calorie Count

Is 520 calories for a 12 inch sandwich a lot? The calorie count falls in the middle range compared to other Footlong subs. For example, a Meatball Marinara Footlong has 760 calories, while a Veggie Delite has 320 calories.

The FDA defines 400 calories as a standard serving size. Since the Turkey has 520 calories, it’s considered 1 1/3 servings. Splitting the sandwich for multiple meals or halves can help reduce your calorie intake.

Most of the calories come from carbohydrates. The 79g carbs accounts for 312 calories, or 60% of the total. The 520 calories comes from:

• Protein: 40g x 4 calories per gram = 160 calories
• Fat: 6g x 9 calories per gram = 54 calories
• Carbs: 79g x 4 calories per gram = 316 calories

So the Turkey Footlong contains moderate calories for a hearty sandwich. Those watching calories may want to pair it with low calorie options like salad and skip high calorie chips or cookies.

Is The Fat and Sodium Healthy?

With only 6g total fat and 1580mg sodium, the Turkey ranks lower in these areas than most Subway sandwiches. The percentage daily values reflect this:

• Fat: 9% daily value
• Saturated Fat: 10% DV
• Sodium: 66% DV

The American Heart Association recommends limiting saturated fat to 13g daily, which this sandwich falls well below at just 2g. For sodium, the AHA recommends 1500mg per day, so the Turkey contains essentially a full day’s worth.

Overall, the fat and sodium levels are quite reasonable for a pre-made sandwich. Those conscious of sodium may consider asking for light or no salt added.

Balancing Carbs, Fiber and Protein

At 79g of carbs, the Turkey Footlong provides a hefty dose, however it’s not all bad nutrition. The carbs include:

• 12g sugar
• 8g dietary fiber

The fiber fills you up and promotes digestive health. The sugar equals about 3 teaspoons worth.

Finally, the 40g protein makes the sandwich very satisfying by stimulating fullness. It provides half the protein needed daily by most adults.

So the carb count comes with positives like fiber and is nicely balanced with protein. Someone on a low carb diet may want to remove the bread or keep portions smaller.

Making Healthy Selections With Your Turkey Sandwich

While the Turkey is lower in fat and calories than other options, what you add to it also impacts the nutrition. Some healthy tips for customizing your Footlong Turkey:

• Ask for extra veggies like spinach, tomato and cucumbers
• Mustard and oil vinegar are low calorie dipping options
• Skip high fat sauces like ranch, mayo or chipotle
• Select whole grain bread instead of white bread
• Pair your sandwich with a side salad or fruit instead of chips

This allows you to maximize nutrition and fiber while controlling calories, carbs, fat and sodium.

Overall a Subway Oven Roasted Turkey Footlong sandwich contains a moderate 520 calories with lower fat and high protein. With healthy customizations and sides, it can be a nutritious meal option when eating out. Limiting portions or splitting the sandwich is one easy way to reduce calorie intake as well.