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Subway BMT sandwich, cheddar, oat bread Calories
Processed meat and cheddar sandwich on oat bread with relatively high protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Subway BMT sandwich, cheddar, oat bread (230 g) has 635 calories. That works out to 276 calories per 100 g. It contains 55.4 g of carbs, 30.4 g of protein, 31.7 g of fat and 5.3 g of fiber. Its 43.7 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Subway BMT sandwich, cheddar, oat bread Nutrition Facts
Selected: 1 serving (medium) · 230 g
635
KCAL / 230G
Carbs
55.4g
· 20% DV
Protein
30.4g
· 61% DV
Fat
31.7g
· 41% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 19% · Fat 46%
Subway BMT sandwich, cheddar, oat bread nutrition facts table · 1 serving (medium) (230 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 635 kcal | |
| Total fat | 31.7 g | 41% |
| Saturated fat | 11.73 g | 59% |
| Trans fat | 0.64 g | |
| Sodium | 1868 mg | 81% |
| Total carbohydrate | 55.4 g | 20% |
| Fiber | 5.3 g | 19% |
| Protein | 30.4 g | 61% |
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 BMT sandwich, cheddar, oat bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 230 g | 635 kcal |
| 100 g | 100 g | 276 kcal |
| 1 piece (half) | 115 g | 317 kcal |
| 6 ounce (medium) | 170 g | 469 kcal |
| 8 ounce (large) | 227 g | 627 kcal |
| 1 piece (whole) | 230 g | 635 kcal |
| 1 serving (large) | 300 g | 828 kcal |
Calculated from 276 calories per 100 g.
Frequently Asked Questions About Subway BMT sandwich, cheddar, oat bread
What comes on a Subway BMT sandwich with cheddar on oat bread?
A classic Subway BMT sandwich is made with salami, pepperoni and ham, alongside the chosen cheese, bread and toppings. Ingredients and regional recipes can differ, so the exact build may vary between countries and individual Subway menus.
What does BMT mean in the Subway BMT sandwich with cheddar on oat bread?
BMT originally referred to New York’s Brooklyn–Manhattan Transit system. Subway has also used “Biggest, Meatiest, Tastiest” as a backronym for the sandwich, which is why both explanations appear in descriptions of the name.
Is the Subway BMT sandwich with cheddar on oat bread spicy?
No, the Subway BMT sandwich is not usually considered a spicy sandwich. Pepperoni can add a mildly peppery bite, while jalapeños or a hot sauce are what typically make a customized version noticeably hot.
Is the Subway BMT sandwich with cheddar on oat bread healthy?
It can fit into a meal, but the BMT includes processed deli meats and cheddar, so it is not an ideal everyday choice. Adding plenty of vegetables and choosing a lighter hand with sauces can make the sandwich more balanced.
Does the Subway BMT sandwich with cheddar on oat bread contain pork?
It may contain pork: the classic BMT commonly includes ham, salami and pepperoni, which can be pork-based. Recipes differ by market, so ask the local Subway what meats are used if avoiding pork matters to you.
Is oat bread in a Subway BMT sandwich with cheddar actually made mostly from oats?
Usually, oat bread is not made mostly from oats; wheat flour commonly forms the base, with oats added to the bread or its topping. The exact recipe varies by market, so the bread’s ingredient information is the best source for its formulation.
What sauce goes best with a Subway BMT sandwich with cheddar on oat bread?
Sweet onion, mayonnaise or a mustard-based sauce can complement the salty deli meats and cheddar in a Subway BMT. For a sharper, less rich flavor, try mustard; use hot sauce only if you want extra heat.
How long does a leftover Subway BMT sandwich with cheddar on oat bread keep?
Keep leftover Subway BMT refrigerated in a sealed container and eat it as soon as practical. Lettuce, tomatoes and sauces can make the bread soggy, and a sandwich left at room temperature for an extended time should be discarded.
Can you freeze a Subway BMT sandwich with cheddar on oat bread?
Yes, but freezing can leave the bread and cheese with a different texture, while lettuce and tomato become watery. For better results, remove fresh vegetables and sauces before freezing, then thaw the sandwich in the refrigerator.
Is a Subway BMT sandwich with cheddar on oat bread halal?
There is no single answer for every Subway BMT: meat sourcing and halal certification vary by country and restaurant. Ask the specific location whether its BMT meats are halal-certified rather than assuming the sandwich is halal from its name.
Subway BMT sandwich, cheddar, oat bread Vitamins & Minerals
Vitamins
B12
1.66µg · 69% DV
B3
8.28mg · 52% DV
B1
0.55mg · 46% DV
B2
0.51mg · 39% DV
Minerals
Sodium
1868mg · 81% DV
Selenium
44µg · 80% DV
Phosphorus
492mg · 70% DV
Calcium
419mg · 42% DV
Potassium ⭐
455mg · 13% DV
Subway BMT sandwich, cheddar, oat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subway BMT sandwich, cheddar, oat bread
To burn the 635 calories in 1 serving (medium) (230 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 BMT sandwich, cheddar, oat bread?
The Subway BMT sandwich layers cured meats—typically salami, pepperoni and ham—with cheddar on oat bread; the exact meat selection can vary by market. The bread brings a mild, grainy flavour, while the cheddar is creamy and the meats add a savoury, peppery bite. It is commonly eaten as a filling, convenient lunch, either in the restaurant or on the go. The combination offers a relatively good amount of protein, though the cheese and cured meats make it a substantial sandwich. Add plenty of salad vegetables and go light on the sauce for a fresher, lighter meal.
How Nutritious Is Subway BMT sandwich, cheddar, oat bread?
Nutrient density
Low
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 BMT sandwich, cheddar, oat bread Processed?
NOVA 4
Ultra-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 BMT sandwich, cheddar, oat bread Contain Allergens?
Contains these allergens:
Which Diets Is Subway BMT sandwich, cheddar, oat bread Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Subway BMT sandwich, cheddar, oat bread Fat Profile
SATURATED
11.73g
MONOUNSATURATED
12.42g
POLYUNSATURATED
4.83g
Omega 6:3 ratio 24.3:1
Above the ideal 4:1 (24.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.