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Subway Aegean Oat Bread Sandwich Calories
Oat bread with vegetables and Aegean-style cheese filling
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Subway Aegean Oat Bread Sandwich (255 g) has 479 calories. That works out to 188 calories per 100 g. It contains 69.4 g of carbs, 18.1 g of protein, 14.5 g of fat and 8.7 g of fiber. Its 39.3 µg of Selenium covers 71% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Subway Aegean Oat Bread Sandwich Nutrition Facts
Selected: 1 serving (medium) · 255 g
479
KCAL / 255G
Carbs
69.4g
· 25% DV
Protein
18.1g
· 36% DV
Fat
14.5g
· 19% DV
Fiber
8.7g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 15% · Fat 27%
Subway Aegean Oat Bread Sandwich nutrition facts table · 1 serving (medium) (255 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 479 kcal | |
| Total fat | 14.5 g | 19% |
| Saturated fat | 5.23 g | 26% |
| Trans fat | 0.08 g | |
| Sodium | 1270 mg | 55% |
| Total carbohydrate | 69.4 g | 25% |
| Fiber | 8.7 g | 31% |
| Protein | 18.1 g | 36% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Subway Aegean Oat Bread Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 255 g | 479 kcal |
| 100 g | 100 g | 188 kcal |
| 1 piece (half) | 128 g | 241 kcal |
| 1 serving (small) | 180 g | 338 kcal |
| 1 piece (whole) | 255 g | 479 kcal |
| 2 piece (half) | 255 g | 479 kcal |
| 1 serving (large) | 340 g | 639 kcal |
Calculated from 188 calories per 100 g.
Frequently Asked Questions About Subway Aegean Oat Bread Sandwich
What is in the Subway Aegean Oat Bread Sandwich?
The Subway Aegean Oat Bread Sandwich has oat bread with vegetables and an Aegean-style cheese filling. The exact vegetables, cheese variety and sauces may differ by location or customization, so the name alone does not identify every ingredient.
Is the cheese in the Subway Aegean Oat Bread Sandwich feta?
Not necessarily. The Subway Aegean Oat Bread Sandwich is described as having Aegean-style cheese, but that description does not confirm feta or another specific cheese. Ask the restaurant for the exact cheese used at your location.
Is the Subway Aegean Oat Bread Sandwich healthy?
The Subway Aegean Oat Bread Sandwich combines vegetables and cheese in a convenient meal, but its overall balance also depends on the sauce and sides you choose. Add extra vegetables, go easy on rich sauces, and pair it with water for a simpler meal.
Does the Subway Aegean Oat Bread Sandwich actually contain oats?
It is made with bread identified as oat bread, but the name does not establish how much oat it contains or whether oats are the main grain. The exact bread recipe can vary, so check the local ingredient information if you need that detail.
What sauce goes well with the Subway Aegean Oat Bread Sandwich?
A light, savory sauce complements the vegetables and Aegean-style cheese in the Subway Aegean Oat Bread Sandwich without overpowering them. Ask for a small amount of a yogurt-based or oil-based option if available, and keep sweeter or heavier sauces modest.
How can I make a Subway Aegean Oat Bread Sandwich at home?
Use oat bread, fresh vegetables and an Aegean-style cheese to make a home version of the Subway Aegean Oat Bread Sandwich. Add a modest amount of sauce and assemble it just before eating, so the vegetables stay crisp and the bread does not turn soggy.
Can you get the Subway Aegean Oat Bread Sandwich toasted?
Usually, a Subway Aegean Oat Bread Sandwich can be toasted if the restaurant offers that option. Toasting warms the filling and crisps the bread; for crunchier vegetables, ask for them to be added after heating when the store can accommodate that.
How does the Subway Aegean Oat Bread Sandwich differ from a plain veggie sandwich?
The Subway Aegean Oat Bread Sandwich is distinguished by its oat bread and Aegean-style cheese alongside vegetables. A plain vegetable sandwich may omit cheese or use a different bread, so the exact contrast depends on the other sandwich and local menu.
Will the Subway Aegean Oat Bread Sandwich keep you full?
It can make a satisfying meal because the Subway Aegean Oat Bread Sandwich combines bread, cheese and vegetables. How long it keeps you full varies with your appetite, portion and toppings; adding extra vegetables can make the meal feel more substantial.
How should I store leftover Subway Aegean Oat Bread Sandwich?
Refrigerate leftover Subway Aegean Oat Bread Sandwich promptly in a covered container. The vegetables can soften the bread, so it tastes best soon after storage; do not leave the filled sandwich at room temperature for an extended period.
Subway Aegean Oat Bread Sandwich Vitamins & Minerals
Vitamins
B1
0.56mg · 47% DV
B3
6.63mg · 41% DV
Vitamin K
48.45µg · 40% DV
B2
0.46mg · 35% DV
Minerals
Selenium
39µg · 71% DV
Manganese
1.58mg · 69% DV
Phosphorus
393mg · 56% DV
Sodium
1270mg · 55% DV
Potassium ⭐
479mg · 14% DV
Subway Aegean Oat Bread Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subway Aegean Oat Bread Sandwich
To burn the 479 calories in 1 serving (medium) (255 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Subway Aegean Oat Bread Sandwich?
The Subway Aegean Oat Bread Sandwich is a prepared sandwich made with oat bread and a filling of vegetables and Aegean-style cheese. It brings together the grainy, mildly sweet taste of the bread with a savoury, fresh-tasting filling, in a convenient format from Subway’s menu.
It works well as a quick lunch or an on-the-go meal; in Turkey, it can be paired with ayran, while elsewhere a simple side salad or a drink of your choice makes an easy accompaniment. The bread gives it a substantial carbohydrate base, with vegetables and cheese rounding out the filling. It provides 3.4 g of fibre per 100 g. For a lighter meal, choose salad rather than crisps on the side.
How Nutritious Is Subway Aegean Oat Bread Sandwich?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Subway Aegean Oat Bread Sandwich Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Subway Aegean Oat Bread Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Subway Aegean Oat Bread Sandwich Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Subway Aegean Oat Bread Sandwich Fat Profile
SATURATED
5.23g
MONOUNSATURATED
4.54g
POLYUNSATURATED
3.34g
Omega 6:3 ratio 15.1:1
Above the ideal 4:1 (15.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.