Subway Meat Options & Nutrition Facts
Subway is famous for their footlong sandwiches. But if you’ve never been to this popular restaurant, you’re probably wondering what the Subway meat options are.
Below I’ll list all of Subway’s meats in great detail, gathered from information I found on their website. Their list of nutrition facts can be overwhelming – which is why I compiled it in the table below.
I took the US Nutrition Values document and scrolled down to the ‘Individual Proteins’ section. I figured this would be easier than going through each sandwich – which could also result in listing the same meat twice.
Now that I’ve briefly explained my research process, let’s get into the meat of this article (pun intended).
What Meat Does Subway Have?
- Bacon
- Black Forest Ham
- Chicken Patty
- Cold Cut Combo
- Grilled Chicken
- Grilled Chicken, Buffalo
- Grilled Chicken, Teriyaki
- Italian B.M.T.
- Meatballs
- Oven Roasted Turkey
- Pastrami
- Pepperoni
- Roast Beef
- Rotisserie Style Chicken
- Spicy Italian Meats
- Steak (no cheese)
- Subway Club Meats
- Tuna
Subway Meat Nutrition
The nutrition facts shown below are for a 6″ sub or salad. You will need to double the values for a footlong or wrap.
| Meat | Calories | Fat | Carbs | Protein |
| Bacon | 80 | 6g | 1g | 5g |
| Black Forest Ham | 70 | 2g | 2g | 10g |
| Chicken Patty | 80 | 3g | 2g | 13g |
| Cold Cut Combo | 110 | 8g | 1g | 9g |
| Grilled Chicken | 80 | 2g | 1g | 16g |
| Grilled Chicken, Buffalo | 90 | 2g | 2g | 17g |
| Grilled Chicken, Teriyaki | 100 | 2g | 5g | 16g |
| Italian B.M.T. | 180 | 14g | 3g | 11g |
| Meatballs | 230 | 15g | 13g | 12g |
| Oven Roasted Turkey | 60 | 1g | 0g | 11g |
| Pastrami | 130 | 10g | 1g | 9g |
| Pepperoni | 80 | 7g | 1g | 3g |
| Roast Beef | 90 | 3g | 2g | 14g |
| Rotisserie Style Chicken | 90 | 4g | 0g | 15g |
| Spicy Italian Meats | 250 | 22g | 2g | 11g |
| Steak (no cheese) | 110 | 5g | 2g | 17g |
| Subway Club Meats | 90 | 3g | 3g | 15g |
| Tuna | 250 | 23g | 0g | 12g |
Frequently Asked Questions
- What is the healthiest meat at Subway?
The definition of ‘healthy’ can vary depending on who you ask. But from a calorie perspective, the Oven Roasted Turkey has the fewest amount of calories. There are only 60 calories for a 6″ sub.
- What is the best meat to get at Subway?
Subway has a handful of popular and successful subs on their menu. Some of the best sandwiches are the Spicy Italian, Supreme Meats, Italian B.M.T., Mozza Meat, Subway club, and Meatball Marinara.
- What is in an Italian B.M.T. at Subway?
The Italian B.M.T. is an all time classic sandwich from Subway. This sub is packed with Genoa salami, spicy pepperoni, and black forest ham. You can have it made just how you like, by choosing your favorite veggies and bread.
- What is a BLT at Subway?
Another popular Subway sandwich is the traditional BLT (bacon, lettuce, and tomato). This sub is filled with mouth-watering bacon, fresh lettuce, and juicy tomato on your choice of bread.
- Is Subway really healthy?
Like most fast food restaurants, it really comes down to what you order. Eating a sandwich with lean meat and veggies can be a healthy option. But cheese and heavy sauces can make your sub high in calories and fat.
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