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Subway cold sandwich Calories
Cold deli-meat sandwich on bread; typically high in sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Subway cold sandwich (180 g) has 396 calories. That works out to 220 calories per 100 g. It contains 47.7 g of carbs, 20.2 g of protein, 14.6 g of fat and 3.8 g of fiber. Its 36 µg of Selenium covers 65% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Subway cold sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
396
KCAL / 180G
Carbs
47.7g
· 17% DV
Protein
20.2g
· 40% DV
Fat
14.6g
· 19% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 20% · Fat 33%
Subway cold sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 396 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 4.5 g | 23% |
| Trans fat | 0.14 g | |
| Sodium | 1242 mg | 54% |
| Total carbohydrate | 47.7 g | 17% |
| Fiber | 3.8 g | 14% |
| Protein | 20.2 g | 40% |
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 cold sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 396 kcal |
| 1 piece (quarter) | 45 g | 99 kcal |
| 1 serving (half) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (small) | 140 g | 308 kcal |
| 1 pack (medium) | 180 g | 396 kcal |
| 1 serving (large) | 250 g | 550 kcal |
| 1 serving (double) | 360 g | 792 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Subway cold sandwich
What is in a Subway cold sandwich?
A Subway cold sandwich is made with bread, cold deli meat or another chosen filling, vegetables, and optional sauces. The exact ingredients vary by sandwich, location, and customization, so the name alone does not identify one fixed recipe.
Which meats can you get in a Subway cold sandwich?
Common choices for a Subway cold sandwich include deli-style turkey, ham, and other cold cuts, but the available meats vary by country and menu. Check the choices at your local restaurant, since Subway menus are not identical worldwide.
Can you choose the bread and toppings on a Subway cold sandwich?
Yes, a Subway cold sandwich is usually customizable, with a choice of bread, vegetables, and sauces. For a less salty option, ask for extra vegetables and go lighter on the deli meat and sauce.
Is a Subway cold sandwich served cold or toasted?
A Subway cold sandwich is normally served with its deli meat and vegetables cold. Whether a particular sandwich can be toasted depends on the restaurant and its menu, so ask when ordering if you want it warmed.
How do you make a Subway cold sandwich at home?
To make a Subway-style cold sandwich at home, fill a sub roll with sliced deli meat, crisp vegetables, and your preferred sauce. Add the vegetables just before eating, or pack wet toppings separately, to keep the bread from getting soggy.
How long does a Subway cold sandwich last in the fridge?
A Subway cold sandwich is best eaten fresh, but it can generally be kept refrigerated until the next day if promptly wrapped or placed in a sealed container. Discard it if it sat out for hours or its smell or appearance has changed.
Is a Subway cold sandwich high in sodium?
A Subway cold sandwich can be high in sodium because deli meats and sauces often contribute substantial salt. Choose less deli meat, limit salty sauces, and add vegetables if you are trying to keep the sandwich lower in sodium.
Is a Subway cold sandwich healthy?
A Subway cold sandwich can be part of a balanced meal, especially when customized with plenty of vegetables and modest sauce. Its deli meat and bread can make sodium and portion size worth considering, particularly if you eat it often.
Can a Subway cold sandwich cause weight gain?
A Subway cold sandwich does not cause weight gain by itself; weight changes are affected by overall eating patterns over time. Extra meat, rich sauces, and a larger serving can make it a more filling and energy-dense meal.
Can people with diabetes eat a Subway cold sandwich?
People with diabetes can include a Subway cold sandwich if it fits their eating plan, but the bread's carbohydrates can affect blood glucose. Consider the portion and bread choice, and follow any guidance in your personal diabetes plan.
Subway cold sandwich Vitamins & Minerals
Vitamins
B12
1.17µg · 49% DV
B1
0.5mg · 42% DV
B3
6.66mg · 42% DV
Folate
104.4µg · 26% DV
Minerals
Selenium
36µg · 65% DV
Sodium
1242mg · 54% DV
Phosphorus
324mg · 46% DV
Manganese
0.86mg · 37% DV
Potassium ⭐
378mg · 11% DV
Subway cold sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subway cold sandwich
To burn the 396 calories in 1 serving (medium) (180 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 cold sandwich?
A Subway cold sandwich is assembled to order with bread, deli meat, vegetables and optional cheese or sauces; the exact combination depends on the bread and fillings you choose. Subway began in the United States, where made-to-order subs are a familiar quick lunch, and the format is now common in many countries.
The bread is soft, while crisp salad vegetables add freshness and contrast to the sliced meat. It works as a portable lunch or an easy meal between errands. Bread supplies much of the carbohydrate, and the meat contributes protein; deli meat and sauces can make the sandwich fairly high in sodium. For a lighter-tasting option, ask for extra vegetables and go easy on the sauce.
How Nutritious Is Subway cold 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 cold sandwich 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 cold sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Subway cold sandwich 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 cold sandwich Fat Profile
SATURATED
4.5g
MONOUNSATURATED
5.67g
POLYUNSATURATED
2.97g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.