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Subway turkey sub sandwich Calories
Relatively lean, protein-containing processed sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Subway turkey sub sandwich (220 g) has 462 calories. That works out to 210 calories per 100 g. It contains 58.3 g of carbs, 25.3 g of protein, 13.2 g of fat and 5.1 g of fiber. Its 39.6 µg of Selenium covers 72% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Subway turkey sub sandwich Nutrition Facts
Selected: 1 serving (medium) · 220 g
462
KCAL / 220G
Carbs
58.3g
· 21% DV
Protein
25.3g
· 51% DV
Fat
13.2g
· 17% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 22% · Fat 27%
Subway turkey sub sandwich nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 462 kcal | |
| Total fat | 13.2 g | 17% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0.18 g | |
| Sodium | 1364 mg | 59% |
| Total carbohydrate | 58.3 g | 21% |
| Fiber | 5.1 g | 18% |
| Protein | 25.3 g | 51% |
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 sub sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 462 kcal |
| 1 piece (quarter) | 55 g | 116 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (half) | 110 g | 231 kcal |
| 6 ounce (medium) | 170 g | 357 kcal |
| 1 piece (whole) | 220 g | 462 kcal |
| 1 serving (large) | 300 g | 630 kcal |
| 12 ounce (large) | 340 g | 714 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Subway turkey sub sandwich
What comes on a Subway turkey sub sandwich?
A Subway turkey sub sandwich combines turkey-based filling with bread and the vegetables, cheese, and sauces you choose. The available ingredients and exact recipe can vary by country, restaurant, and customization.
Is a Subway turkey sub sandwich healthy?
A Subway turkey sub sandwich can fit into a balanced meal, especially with plenty of vegetables and a modest amount of sauce. Its overall nutritional quality also depends on the bread, cheese, and other toppings you choose.
Is the turkey in a Subway turkey sub sandwich real turkey?
Yes, the filling is turkey-based, but it is a prepared sandwich meat rather than freshly carved roast turkey. Its exact ingredients and formulation can differ by market, so the sandwich may not be identical everywhere.
What is the difference between a Subway turkey sub sandwich and a chicken sub?
The main difference is the meat: a Subway turkey sub sandwich uses turkey-based filling, while a chicken sub uses chicken. Their flavor, texture, and available versions vary by restaurant, and your bread and toppings also shape the final sandwich.
Can you get a Subway turkey sub sandwich toasted?
Yes, many Subway locations can toast a Subway turkey sub sandwich when you order it. Toasting warms the bread and can soften or melt cheese; ask for it untoasted if you want cooler, crisper vegetables.
How can you customize a Subway turkey sub sandwich?
You can customize a Subway turkey sub sandwich by choosing the bread, vegetables, cheese, and sauces available at your restaurant. Adding extra vegetables and limiting rich sauces lets you adjust the flavor and texture to your preference.
What sauce goes best on a Subway turkey sub sandwich?
Honey mustard, mayonnaise, or a tangy vinaigrette can all work on a Subway turkey sub sandwich, depending on whether you want a sweet, creamy, or sharp finish. Use a light hand so the sauce does not overwhelm the turkey.
How do you make a Subway turkey sub sandwich at home?
To make a Subway-style turkey sub sandwich at home, layer turkey sandwich meat and crisp vegetables in a long roll. Add your preferred cheese and sauce, then toast it briefly if you like warm bread and melted cheese.
How long can you keep a Subway turkey sub sandwich in the fridge?
A Subway turkey sub sandwich can be kept for the next day if you refrigerate it promptly in a sealed container. The vegetables may soften, so keep in mind that the texture may not be as crisp as when freshly made.
Which bread should you choose for a Subway turkey sub sandwich?
Choose bread for a Subway turkey sub sandwich based on the texture and flavor you want. A plainer roll lets the turkey and toppings stand out, while a heartier or seasoned bread adds a stronger flavor of its own.
Subway turkey sub sandwich Vitamins & Minerals
Vitamins
B3
8.36mg · 52% DV
B12
0.99µg · 41% DV
B1
0.48mg · 40% DV
Folate
127.6µg · 32% DV
Minerals
Selenium
40µg · 73% DV
Sodium
1364mg · 59% DV
Phosphorus
341mg · 49% DV
Calcium
308mg · 31% DV
Potassium ⭐
462mg · 14% DV
Subway turkey sub sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subway turkey sub sandwich
To burn the 462 calories in 1 serving (medium) (220 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 sub sandwich?
Subway’s turkey sub sandwich is made with sliced turkey in a long roll, with vegetables and sauces chosen to suit the order. It is a familiar quick lunch in the United States and other places where Subway operates, and can be served cold or toasted. For readers elsewhere, it works just as well as a convenient meal on the go or an easy packed lunch.
The bread makes it a substantial sandwich, while turkey contributes protein; it provides 11.5 g per 100 g. Add plenty of vegetables and go easy on the sauce if you want a lighter combination, or pair it with a simple salad.
How Nutritious Is Subway turkey sub 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 turkey sub sandwich 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 sub sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Subway turkey sub 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 turkey sub sandwich Fat Profile
SATURATED
3.08g
MONOUNSATURATED
3.96g
POLYUNSATURATED
4.18g
Omega 6:3 ratio 32:1
Above the ideal 4:1 (32:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.