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Subway Cookie Calories
Large, soft cookie from popular chain. High sugar and fat.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Subway Cookie (45 g) has 212 calories. That works out to 470 calories per 100 g. It contains 30.2 g of carbs, 2.5 g of protein, 9 g of fat and 1.1 g of fiber. Its 144 mg of Sodium covers 6% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
What is Subway Cookie?
Subway Cookie is the large, soft cookie sold at Subway restaurants, often chosen alongside a sandwich or as a sweet finish to a meal. Recipes vary by flavour, but the texture is typically tender and chewy, with a lightly browned outside and a distinctly sweet taste. In the US and elsewhere, it is commonly bought as a takeaway treat or added to a sandwich order; it also works as an occasional snack with coffee or tea. Nutritionally, it is high in sugar and fat and provides little fibre; 100 g contains 470 kcal. If you want a lighter treat, share one or save half for later, and pair it with an unsweetened drink.
Subway Cookie Nutrition Facts
Selected: 100 g
470
KCAL / 100G
Carbs
67g
· 24% DV
Protein
5.5g
· 11% DV
Fat
20g
· 26% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 5% · Fat 38%
Subway Cookie Vitamins & Minerals
Vitamins
B2
0.12mg · 9% DV
B3
1.2mg · 8% DV
B12
0.2µg · 8% DV
B1
0.08mg · 7% DV
Minerals
Sodium
320mg · 14% DV
Iron
2mg · 11% DV
Selenium
6µg · 11% DV
Phosphorus
60mg · 9% DV
How Nutritious Is Subway Cookie?
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
Low
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.
Subway Cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subway Cookie
To burn the 470 calories in 100 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.
Is Subway Cookie 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 Cookie Contain Allergens?
Contains these allergens:
Which Diets Is Subway Cookie 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 Cookie Fat Profile
SATURATED
8.5g
MONOUNSATURATED
6.2g
POLYUNSATURATED
3.5g
Omega 6:3 ratio 220:1
Above the ideal 4:1 (220:1).
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Frequently Asked Questions About Subway Cookie
Are Subway cookies baked fresh in the store?
Subway cookies are generally baked in the restaurant from commercially prepared dough, often delivered frozen. They may be freshly baked on-site, but the cookie is still an ultra-processed product.
What ingredients are in a Subway cookie?
A Subway cookie typically contains flour, sugar, fat and eggs, with additions such as chocolate pieces, oats or raisins depending on the variety. Recipes and ingredients can differ between countries and flavors.
Why are Subway cookies so soft?
Subway cookies are made to stay soft in the middle, and they are usually removed from the oven before they become crisp throughout. Leaving one exposed to air can make it dry out.
What is the most popular Subway cookie flavor?
Chocolate Chip is one of Subway’s best-known cookie flavors, though the most popular option can vary by country and store. Other familiar choices may include Double Chocolate and oatmeal raisin.
Can you warm up a Subway cookie?
Yes, you can warm a Subway cookie briefly to soften it and melt its chocolate pieces. Use a short burst in the microwave and check it before adding more time, since overheating can make it tough.
How do you make Subway-style cookies at home?
For a Subway-style cookie, mix butter, sugar, egg and flour into a soft dough, then fold in chocolate chips. Bake portions only until the edges set so the centers stay tender; avoid overbaking.
How long do Subway cookies stay fresh?
Stored in an airtight container in a cool, dry place, a Subway cookie can stay soft for a few days. It will dry out faster if left uncovered; discard it if you see mold or notice an unusual smell.
Can you freeze Subway cookies?
Yes, Subway cookies can be frozen in an airtight container or freezer bag. Thaw one at room temperature or warm it briefly before eating, and avoid refreezing a cookie once it has thawed.
Can dogs eat Subway cookies?
No, Subway cookies are not a suitable treat for dogs. Their sugar and fat are unnecessary for dogs, and some varieties may contain chocolate, which can be toxic to them.
Do Subway cookies raise blood sugar?
Yes, the sugar and refined flour in a Subway cookie can raise blood sugar. People managing diabetes should account for it in their meal plan and ask a clinician or dietitian for individualized guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.