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Protein-containing Tex-Mex style quick-service sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Subway TexMex Sandwich (240 g) has 456 calories. That works out to 190 calories per 100 g. It contains 58.8 g of carbs, 22.1 g of protein, 14.9 g of fat and 5.8 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 240 g
456
KCAL / 240G
Carbs
58.8g
· 21% DV
Protein
22.1g
· 44% DV
Fat
14.9g
· 19% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 19% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 456 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 4.44 g | 22% |
| Trans fat | 0.12 g | |
| Sodium | 1224 mg | 53% |
| Total carbohydrate | 58.8 g | 21% |
| Fiber | 5.8 g | 21% |
| Protein | 22.1 g | 44% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 240 g | 456 kcal |
| 100 g | 100 g | 190 kcal |
| ½ serving (half) | 120 g | 228 kcal |
| 1 piece (half) | 120 g | 228 kcal |
| 1 serving (small) | 180 g | 342 kcal |
| 1 piece (whole) | 240 g | 456 kcal |
| 1 serving (large) | 300 g | 570 kcal |
| 2 serving (double) | 480 g | 912 kcal |
Calculated from 190 calories per 100 g.
The ingredients can vary by country, store and the choices you make when ordering. Ask the location for its current build, including the filling and default sauce, rather than assuming every Subway TexMex Sandwich follows one worldwide recipe.
Its heat depends on the store’s recipe and the sauces or other ingredients you choose. If you prefer mild food, ask for spicy sauces to be left off and check with the store about any spicy ingredients in its version.
Yes, sauce choices are generally part of customizing the sandwich, although the available options vary by location. Ask which sauce comes with that store’s version, then request less sauce or choose another option if you prefer.
Yes, you can usually adjust the vegetables and sauces when placing your order. Tell the staff what you would like included or left out; the available ingredients and customization options depend on the local menu.
Yes, ask for your Subway TexMex Sandwich to be toasted when you order if the store offers that option. Toasting warms the bread and filling, so request that fresh vegetables be added afterward if you want to keep them crisp.
Freezing is not recommended for the assembled sandwich because thawed bread and fresh vegetables can become soggy or limp. If you need to freeze a portion, remove the fresh vegetables and sauces first, then add them after thawing.
The bread choices depend on the Subway location and its current menu. Choose from the options offered at the store; the name TexMex does not mean that the sandwich has one required bread type everywhere.
Make a Tex-Mex-inspired sandwich with bread, your preferred filling, vegetables and a seasoned sauce. Subway’s precise local recipe may differ, so check the ingredients at your store if you are trying to recreate its particular version.
Refrigerate leftovers promptly in a covered container and aim to eat them within a day. Fresh vegetables and sauce can soften the bread during storage, so keeping them separate before assembling can preserve a better texture.
A simple side such as fruit, a side salad or a light soup pairs well with the sandwich without overwhelming its seasoned flavor. Choose a side based on how substantial you want the meal to be.
Vitamins
B3
9.12mg · 57% DV
B1
0.58mg · 48% DV
B12
1.01µg · 42% DV
B2
0.46mg · 35% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
379mg · 54% DV
Sodium
1224mg · 53% DV
Manganese
1.01mg · 44% DV
Potassium ⭐
564mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 456 calories in 1 serving (medium) (240 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.
Subway TexMex Sandwich is a made-to-order quick-service sandwich built in bread with a protein filling, vegetables and Tex-Mex-inspired sauces or seasonings. The exact ingredients can vary by country and by the choices available at the counter, so you can adjust the bread, vegetables and condiments to suit your taste.
It works well as a convenient lunch or on-the-go meal, with soft bread, crisp vegetables and a punch of flavour from the sauce and seasoning. The bread supplies much of its carbohydrate, while the filling contributes protein; it provides 9.2 g of protein per 100 g. For a lighter version, ask for less sauce and extra vegetables, or pair it with water rather than a sweetened drink.
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.
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.
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.
Contains these allergens:
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
SATURATED
4.44g
MONOUNSATURATED
5.81g
POLYUNSATURATED
3.14g
Omega 6:3 ratio 14.9:1
Above the ideal 4:1 (14.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.