What is the calorie count of a 6-inch Subway turkey sandwich on Italian bread?
A 6-inch Subway turkey sandwich on Italian bread typically contains around 380 calories. The bread itself contributes approximately 200 calories, while the turkey adds about 120 calories. Other ingredients, such as cheese, vegetables, and sauces, can further increase the calorie count. For example, a slice of American cheese adds about 50 calories, while a serving of mayonnaise adds about 100 calories. It’s important to note that the calorie count of a Subway sandwich can vary depending on the specific ingredients used and the size of the sandwich.
How many calories are in a footlong Subway turkey sandwich?
The nutritional value of a footlong Subway turkey sandwich can vary depending on the choice of bread, toppings, and sauces. Generally, a footlong turkey sub on white bread with lettuce, tomato, onion, and mayonnaise can range from 400 to 500 calories. The turkey itself provides about 180 calories, while the bread contributes around 200 calories. The vegetables and mayonnaise add an additional 40 to 80 calories. To reduce the calorie count, opt for whole-wheat bread, skip the mayonnaise, and choose low-calorie vegetables like cucumbers or bell peppers.
Are there any low-calorie options for a Subway turkey sandwich?
A Subway turkey sandwich can be a relatively low-calorie option, depending on the specific ingredients chosen. The 6-inch Turkey Breast on Wheat bread, for instance, has just 280 calories. To keep the calorie count low, opt for vegetables like lettuce, tomatoes, cucumbers, and onions as toppings. Avoid high-calorie condiments like mayonnaise and ranch dressing. Instead, try mustard, vinegar, or oil and vinegar. The 6-inch Turkey Breast on Wheat bread with lettuce, tomatoes, cucumbers, onions, mustard, and oil and vinegar has only 320 calories.
What condiments can I add to my Subway turkey sandwich without significantly increasing the calorie count?
Mustard, a classic condiment, adds tangy flavor with minimal calories. Opt for the honey mustard variety for a touch of sweetness without sacrificing the tang. Vinegar, a flavorful alternative, offers a tangy punch without any added calories. For a savory boost, sprinkle on some oregano or basil, which add herbal notes without increasing the calorie count. If you’re craving a spicy kick, opt for the jalapeño peppers, which provide a fiery flavor without significantly increasing the calories.
How can I reduce the calorie content of a Subway turkey sandwich?
You can trim extra calories from a Subway turkey sandwich by selecting lighter options. Opt for whole-wheat bread over other choices, saving approximately 100 calories. Order your sandwich without cheese, which reduces the calorie count by 50-70 calories. Choose vegetables like lettuce, tomatoes, and onions instead of more calorie-dense toppings like olives and pickles. Ask for a 6-inch sandwich instead of a foot-long to save up to 250 calories. If you add condiments, stick to low-calorie options like mustard or vinegar instead of mayonnaise. By making these simple substitutions, you can significantly reduce the calorie content of your Subway turkey sandwich while still enjoying a satisfying meal.
What are some healthy side options to pair with a Subway turkey sandwich?
If you’re looking for a healthy side option to pair with your Subway turkey sandwich, there are several nutritious choices to consider. Cucumber slices provide a refreshing crunch and are low in calories. Apple slices also add a touch of sweetness while being packed with fiber. Carrot sticks offer a crunchy texture and are rich in beta-carotene. For a slightly more substantial option, try a side of soup such as tomato or vegetable, which will warm you up and provide extra nutrients. If you’re craving something more savory, consider a side of roasted red peppers or olives, which will add a tangy flavor to your meal. Finally, a small side salad is always a great option, as it provides a mixture of greens, vegetables, and a light dressing.
Is it possible to create a vegan or vegetarian version of a Subway turkey sandwich?
Yes, it is possible to create vegan or vegetarian versions of a Subway turkey sandwich. For the bread, you can choose from a variety of vegan-friendly options such as wheat, Italian, honey oat, or sourdough. For the protein, there are several plant-based options to replace the turkey, such as the Veggie Delite, which includes lettuce, tomatoes, cucumbers, onions, green peppers, and olives. Additionally, you can add vegan cheese, such as Daiya or Follow Your Heart, and vegan mayonnaise. To complete your sandwich, you can choose from a variety of vegan-approved vegetables and sauces. This allows you to enjoy a delicious and customizable vegan or vegetarian version of a Subway turkey sandwich.
Can I customize the calorie content of my Subway turkey sandwich?
You can customize the calorie content of your Subway turkey sandwich by choosing different types of bread, cheese, toppings, and sauces. For example, if you choose whole-wheat bread instead of white bread, you can save about 50 calories. You can also save calories by choosing low-fat or non-fat cheese instead of regular cheese. And, instead of mayonnaise or ranch dressing, you can use mustard or vinegar as a condiment. By making these simple changes, you can reduce the calorie content of your Subway turkey sandwich by up to 150 calories.
