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Subway sandwich (Italian whole wheat bread) Calories
Fast-food sandwich on Italian wheat bread; provides some fiber, but nutrition varies greatly by filling.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Subway sandwich (Italian whole wheat bread) (154 g) has 408 calories. That works out to 265 calories per 100 g. It contains 67.8 g of carbs, 14.6 g of protein, 8 g of fat and 5.9 g of fiber. Its 37 µg of Selenium covers 67% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Subway sandwich (Italian whole wheat bread) Nutrition Facts
Selected: 1 serving (medium) · 154 g
408
KCAL / 154G
Carbs
67.8g
· 25% DV
Protein
14.6g
· 29% DV
Fat
8g
· 10% DV
Fiber
5.9g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 15% · Fat 17%
Subway sandwich (Italian whole wheat bread) nutrition facts table · 1 serving (medium) (154 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 408 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 1.39 g | 7% |
| Trans fat | 0.08 g | |
| Sodium | 724 mg | 31% |
| Total carbohydrate | 67.8 g | 25% |
| Fiber | 5.9 g | 21% |
| Protein | 14.6 g | 29% |
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 sandwich (Italian whole wheat bread)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 154 g | 408 kcal |
| 1 slice (thin) | 28 g | 74 kcal |
| 2 slice (medium) | 56 g | 148 kcal |
| 1 piece (half) | 77 g | 204 kcal |
| 100 g | 100 g | 265 kcal |
| 4 slice (thick) | 112 g | 297 kcal |
| 1 piece (whole) | 154 g | 408 kcal |
| 1 serving (large) | 230 g | 610 kcal |
Calculated from 265 calories per 100 g.
Frequently Asked Questions About Subway sandwich (Italian whole wheat bread)
What comes in a Subway sandwich on Italian whole wheat bread?
There is no fixed filling: a Subway sandwich on Italian whole wheat bread is assembled with the meat or vegetarian filling, cheese, vegetables, and sauces you choose. The bread is the starting point, so the finished sandwich varies by order.
Is Subway Italian whole wheat bread actually whole wheat?
It is sold as a whole-wheat bread, but the exact recipe can vary by market. If you need to know the proportion or type of whole-grain flour in your local version, check Subway’s current ingredient information for that country.
Is Italian whole wheat bread healthier than Subway’s white Italian bread?
Subway’s Italian whole wheat bread generally offers more fiber than its white Italian bread, but the filling and sauces also affect the meal. Recipes can vary between countries, so compare the local bread information if you need an exact difference.
Can you get a Subway sandwich on Italian whole wheat bread toasted?
Yes, many Subway locations can toast a sandwich on Italian whole wheat bread. Ask for it to be toasted when ordering; equipment and available options can differ by restaurant, and some fillings may be added after toasting.
What fillings go best with Subway’s Italian whole wheat bread?
Turkey, chicken, cheese, and crisp vegetables are common pairings for Subway’s Italian whole wheat bread. Its mild wheat flavor works with many fillings, so choose sauces to suit the meat or vegetables rather than piling on several strong flavors.
How do you make a Subway sandwich on Italian whole wheat bread lower in calories?
Choose a lean protein, add plenty of vegetables, and ask for a small amount of sauce or have it on the side. Skipping extra cheese and rich sauces can also make a Subway sandwich on Italian whole wheat bread lighter.
Does Subway’s Italian whole wheat bread contain seeds?
Not necessarily: Italian whole wheat bread is not automatically a seeded bread. Whether a particular Subway loaf has seeds or visible grain pieces depends on the local recipe, so check the bread at your restaurant if that detail matters.
Can you make a vegetarian Subway sandwich on Italian whole wheat bread?
Yes, you can order a Subway sandwich on Italian whole wheat bread with vegetables and cheese instead of meat, or leave out the cheese as well. Choose a filling and sauces that suit your preferences at the restaurant.
How long does a Subway sandwich on Italian whole wheat bread last in the fridge?
A Subway sandwich on Italian whole wheat bread is best eaten fresh, but it can usually be kept refrigerated and eaten the next day. Store it promptly in a covered container; vegetables may make the bread soggy, and discard it if it was left out for hours.
Can you order a Subway sandwich on Italian whole wheat bread without sauce?
Yes, you can ask for a Subway sandwich on Italian whole wheat bread with no sauce, or request the sauce on the side. This lets you control how much goes on the sandwich and keeps the bread from becoming soggy as quickly.
Subway sandwich (Italian whole wheat bread) Vitamins & Minerals
Vitamins
B1
0.43mg · 36% DV
B3
5.54mg · 35% DV
Folate
120.12µg · 30% DV
B2
0.28mg · 22% DV
Minerals
Selenium
37µg · 67% DV
Manganese
0.95mg · 41% DV
Sodium
724mg · 31% DV
Phosphorus
197mg · 28% DV
Potassium ⭐
219mg · 6% DV
Subway sandwich (Italian whole wheat bread) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subway sandwich (Italian whole wheat bread)
To burn the 408 calories in 1 serving (medium) (154 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 sandwich (Italian whole wheat bread)?
A Subway sandwich on Italian whole wheat bread is a made-to-order chain sandwich, built with fillings such as meat, cheese or vegetables, plus sauces. Subway popularised this customizable style in the United States, and the exact ingredients vary from one order to another.
The bread is soft with a mild, slightly sweet flavour; fresh vegetables add crunch, while cheese and sauces make the sandwich richer. It is commonly eaten as a convenient lunch or on the go, and can be paired with a simple side or drink. The bread contributes some fibre, but the sandwich’s overall nutritional profile depends heavily on its fillings and sauces. For a lighter choice, add plenty of vegetables and go easy on creamy sauces.
How Nutritious Is Subway sandwich (Italian whole wheat 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 sandwich (Italian whole wheat bread) 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 sandwich (Italian whole wheat bread) Contain Allergens?
Contains these allergens:
Which Diets Is Subway sandwich (Italian whole wheat bread) Good For?
Vegan
— Not suitable
Vegetarian
✓ 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 sandwich (Italian whole wheat bread) Fat Profile
SATURATED
1.39g
MONOUNSATURATED
1.85g
POLYUNSATURATED
2.46g
Omega 6:3 ratio 27.9:1
Above the ideal 4:1 (27.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.