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Subway Turkey Breast Wrap Calories
Quick-service wrap with lean turkey protein and vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Subway Turkey Breast Wrap (200 g) has 388 calories. That works out to 194 calories per 100 g. It contains 46.6 g of carbs, 22.8 g of protein, 11.4 g of fat and 4.6 g of fiber. Its 40.8 µg of Selenium covers 74% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Subway Turkey Breast Wrap Nutrition Facts
Selected: 1 serving (medium) · 200 g
388
KCAL / 200G
Carbs
46.6g
· 17% DV
Protein
22.8g
· 46% DV
Fat
11.4g
· 15% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 24% · Fat 27%
Subway Turkey Breast Wrap nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 388 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 2.84 g | 14% |
| Trans fat | 0.06 g | |
| Sodium | 850 mg | 37% |
| Total carbohydrate | 46.6 g | 17% |
| Fiber | 4.6 g | 16% |
| Protein | 22.8 g | 46% |
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 Turkey Breast Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 388 kcal |
| 100 g | 100 g | 194 kcal |
| 1 piece (small) | 130 g | 252 kcal |
| 1 serving (half) | 160 g | 310 kcal |
| 1 piece (whole) | 200 g | 388 kcal |
| 1 serving (large) | 250 g | 485 kcal |
| 1 piece (jumbo) | 300 g | 582 kcal |
Calculated from 194 calories per 100 g.
Frequently Asked Questions About Subway Turkey Breast Wrap
What comes in a Subway Turkey Breast Wrap?
A Subway Turkey Breast Wrap is built with a tortilla, sliced turkey breast and your choice of vegetables; cheese and sauces can be added or left out. The exact ingredients and available toppings vary by country and menu.
Is the Subway Turkey Breast Wrap healthy?
The Subway Turkey Breast Wrap can make a convenient meal with turkey and vegetables, but the tortilla, cheese and sauces affect the overall balance. Choosing plenty of vegetables and using a lighter amount of sauce keeps the fillings from being overwhelmed.
Is the turkey in a Subway Turkey Breast Wrap real turkey?
Yes, the wrap contains turkey, but it is seasoned, sliced deli-style turkey rather than a freshly cooked whole turkey breast. Subway’s exact turkey ingredients can differ between markets, so the local ingredient information is the best source for specifics.
Can a Subway Turkey Breast Wrap help with weight loss?
A Subway Turkey Breast Wrap does not cause weight loss by itself, but it can fit into a weight-conscious meal when ordered with plenty of vegetables and modest sauce. Extra cheese and rich sauces add more to the meal without adding much volume.
What sauce goes best with a Subway Turkey Breast Wrap?
Mustard or a lighter, tangy sauce pairs well with the mild turkey in a Subway Turkey Breast Wrap. Sweet onion sauce is another popular flavor match; asking for sauce on the side makes it easier to control how much goes in.
How is a Subway Turkey Breast Wrap different from the turkey sandwich?
The main difference is the base: a Subway Turkey Breast Wrap uses a tortilla, while the turkey sandwich is made with sliced bread. You can usually choose similar vegetables and sauces for either, though the available bread options vary by location.
Does a Subway Turkey Breast Wrap come with cheese?
Cheese is not a fixed part of every Subway Turkey Breast Wrap; it depends on the local menu and how the order is built. Ask for your preferred cheese or request none when ordering, since customizations may differ by restaurant.
Can you freeze a Subway Turkey Breast Wrap?
Freezing a Subway Turkey Breast Wrap is not recommended. The tortilla may turn soggy after thawing, and fresh fillings such as lettuce and tomato lose their texture. It is better to order the wrap fresh and refrigerate any leftovers promptly.
How long does a Subway Turkey Breast Wrap keep in the fridge?
Keep a leftover Subway Turkey Breast Wrap covered and refrigerated, and aim to eat it the next day for the best texture. Do not save one that has been left at room temperature for a prolonged period; the vegetables and tortilla also soften as they sit.
Can you eat a Subway Turkey Breast Wrap during pregnancy?
During pregnancy, choose a Subway Turkey Breast Wrap that has been heated until the turkey is steaming hot, rather than eating the deli-style turkey cold. If you have questions about food safety in your pregnancy, ask your healthcare professional.
Subway Turkey Breast Wrap Vitamins & Minerals
Vitamins
B3
9.6mg · 60% DV
B12
0.96µg · 40% DV
B6
0.62mg · 36% DV
B1
0.38mg · 32% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
302mg · 43% DV
Sodium
850mg · 37% DV
Manganese
0.76mg · 33% DV
Potassium ⭐
420mg · 12% DV
Subway Turkey Breast Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subway Turkey Breast Wrap
To burn the 388 calories in 1 serving (medium) (200 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 Turkey Breast Wrap?
Subway Turkey Breast Wrap brings sliced turkey breast, vegetables and your choice of sauces together in a soft tortilla-style wrap. The exact fillings can vary with the restaurant and your order, so the flavour depends partly on the vegetables and condiments you choose.
Expect tender, mildly savoury turkey with crisp vegetables and a soft, chewy wrap. It is commonly ordered as a quick lunch or on the go; add a side salad or fruit if you want a more substantial meal. Turkey provides much of its protein, while the wrap contributes carbohydrates. For a lighter option, ask for extra vegetables and go easy on the sauce.
How Nutritious Is Subway Turkey Breast Wrap?
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 Turkey Breast Wrap 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 Turkey Breast Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Subway Turkey Breast Wrap Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Subway Turkey Breast Wrap Fat Profile
SATURATED
2.84g
MONOUNSATURATED
3.66g
POLYUNSATURATED
2.84g
Omega 6:3 ratio 26.2:1
Above the ideal 4:1 (26.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.