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Subway BMT sandwich on oat bread with cheddar Calories
Processed deli meat sandwich on oat bread with cheddar; high in sodium and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Subway BMT sandwich on oat bread with cheddar (230 g) has 633 calories. That works out to 275 calories per 100 g. It contains 56.4 g of carbs, 33.3 g of protein, 30.4 g of fat and 5.3 g of fiber. Its 41.4 µg of Selenium covers 75% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Subway BMT sandwich on oat bread with cheddar Nutrition Facts
Selected: 1 serving (medium) · 230 g
633
KCAL / 230G
Carbs
56.4g
· 21% DV
Protein
33.3g
· 67% DV
Fat
30.4g
· 39% 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 36% · Protein 21% · Fat 43%
Subway BMT sandwich on oat bread with cheddar nutrition facts table · 1 serving (medium) (230 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 633 kcal | |
| Total fat | 30.4 g | 39% |
| Saturated fat | 11.27 g | 56% |
| Trans fat | 0.51 g | |
| Sodium | 1794 mg | 78% |
| Total carbohydrate | 56.4 g | 21% |
| Fiber | 5.3 g | 19% |
| Protein | 33.3 g | 67% |
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 on oat bread with cheddar?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 230 g | 633 kcal |
| 100 g | 100 g | 275 kcal |
| 1 piece (half) | 115 g | 316 kcal |
| 6 ounce (medium) | 170 g | 468 kcal |
| 8 ounce (large) | 227 g | 624 kcal |
| 1 piece (whole) | 230 g | 633 kcal |
| 1 serving (large) | 300 g | 825 kcal |
Calculated from 275 calories per 100 g.
Frequently Asked Questions About Subway BMT sandwich on oat bread with cheddar
What is in a Subway BMT sandwich on oat bread with cheddar?
A Subway BMT sandwich on oat bread with cheddar combines Subway’s BMT deli meats with oat bread, cheddar, and whichever vegetables and sauces you choose. The exact meats and bread recipe can vary by country, so menus in different markets may not match.
What does BMT stand for in a Subway BMT sandwich on oat bread with cheddar?
Subway commonly explains BMT as “Biggest, Meatiest, Tastiest.” The name has also been linked to Brooklyn-Manhattan Transit, so you may see both explanations when looking up a Subway BMT sandwich on oat bread with cheddar.
Does a Subway BMT sandwich on oat bread with cheddar contain pork?
It can depend on the country’s recipe. Some markets use pork-based deli meats in their BMT, while others adapt the meats for local menus. Don’t assume a Subway BMT sandwich on oat bread with cheddar has the same ingredients worldwide; ask the local restaurant if pork matters to you.
Is a Subway BMT sandwich on oat bread with cheddar the same as an Italian sub?
They are similar in style because both can feature Italian-inspired deli meats, but they are not automatically the same sandwich. The BMT has its own Subway recipe, and the meats or toppings in a locally named Italian sub can differ by country.
Is the oat bread in a Subway BMT sandwich on oat bread with cheddar made entirely from oats?
No. Oat bread is not necessarily made entirely from oats; it commonly combines oats with wheat flour, and may have oats on its crust. The word “oat” describes the bread style, not a guarantee that it is wheat-free or suitable for someone avoiding gluten.
What toppings go best on a Subway BMT sandwich on oat bread with cheddar?
Fresh lettuce, tomato, cucumber, and onion work well on a Subway BMT sandwich on oat bread with cheddar. The deli meats and cheese already bring plenty of savoury flavour, so mustard or a lighter sauce can complement them without overwhelming the sandwich.
Can you toast a Subway BMT sandwich on oat bread with cheddar?
Yes, you can order a Subway BMT sandwich on oat bread with cheddar toasted. Toasting warms the deli meats and softens the cheddar; adding crisp vegetables such as lettuce afterward helps them keep their texture.
How should you store leftover Subway BMT sandwich on oat bread with cheddar?
Refrigerate leftover Subway BMT sandwich on oat bread with cheddar promptly in a closed container rather than leaving it at room temperature. Vegetables such as lettuce and tomato can make the bread soggy, so the sandwich is best eaten fresh.
Is a Subway BMT sandwich on oat bread with cheddar a healthy lunch?
It can be a filling lunch with protein, but the deli meats and cheddar can make a Subway BMT sandwich on oat bread with cheddar high in sodium. Add vegetables and go easy on salty sauces; people managing high blood pressure should pay particular attention to sodium.
Can you eat a Subway BMT sandwich on oat bread with cheddar during pregnancy?
Yes, if the deli meats are heated until steaming hot; pregnancy guidance advises extra care with cold deli meat because of the risk of listeria. Ask for the Subway BMT sandwich on oat bread with cheddar to be thoroughly heated, and follow your clinician’s advice if you have specific concerns.
Subway BMT sandwich on oat bread with cheddar Vitamins & Minerals
Vitamins
B12
1.66µg · 69% DV
B3
8.74mg · 55% DV
B1
0.51mg · 43% DV
Biotin
11.5µg · 38% DV
Minerals
Sodium
1794mg · 78% DV
Selenium
41µg · 75% DV
Phosphorus
483mg · 69% DV
Calcium
425mg · 43% DV
Potassium ⭐
506mg · 15% DV
Subway BMT sandwich on oat bread with cheddar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subway BMT sandwich on oat bread with cheddar
To burn the 633 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 on oat bread with cheddar?
The Subway BMT sandwich on oat bread with cheddar is a chain-made sub filled with deli meats, typically salami, pepperoni and ham, plus cheddar. Exact fillings and extras can vary with the store and your choices.
Its savory, salty filling contrasts with the soft oat bread, while vegetables and sauces let you tailor each bite. It is commonly eaten as a quick lunch or casual meal; Subway outlets in many countries offer it with customizable toppings, and it can be served toasted or untoasted. It provides protein, but is also high in sodium. For a lighter-feeling order, add plenty of vegetables, go easy on sauces and pair it with a side salad.
How Nutritious Is Subway BMT sandwich on oat bread with cheddar?
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 on oat bread with cheddar 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 on oat bread with cheddar Contain Allergens?
Contains these allergens:
Which Diets Is Subway BMT sandwich on oat bread with cheddar 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 on oat bread with cheddar Fat Profile
SATURATED
11.27g
MONOUNSATURATED
11.73g
POLYUNSATURATED
4.37g
Omega 6:3 ratio 21.1:1
Above the ideal 4:1 (21.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.