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Subway whole wheat chicken cheese sandwich Calories
High-protein chicken and cheese sandwich on whole wheat bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Subway whole wheat chicken cheese sandwich (245 g) has 559 calories. That works out to 228 calories per 100 g. It contains 55.9 g of carbs, 34.8 g of protein, 21.1 g of fat and 7.6 g of fiber. Its 44.1 µg of Selenium covers 80% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Subway whole wheat chicken cheese sandwich Nutrition Facts
Selected: 1 piece (medium) · 245 g
559
KCAL / 245G
Carbs
55.9g
· 20% DV
Protein
34.8g
· 70% DV
Fat
21.1g
· 27% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 25% · Fat 35%
Subway whole wheat chicken cheese sandwich nutrition facts table · 1 piece (medium) (245 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 559 kcal | |
| Total fat | 21.1 g | 27% |
| Saturated fat | 6.62 g | 33% |
| Trans fat | 0.29 g | |
| Sodium | 1499 mg | 65% |
| Total carbohydrate | 55.9 g | 20% |
| Fiber | 7.6 g | 27% |
| Protein | 34.8 g | 70% |
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 Subway whole wheat chicken cheese sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 245 g | 559 kcal |
| 1 piece (quarter) | 90 g | 205 kcal |
| 100 g | 100 g | 228 kcal |
| 1 piece (half) | 120 g | 274 kcal |
| 1 serving (small) | 180 g | 410 kcal |
| 1 serving (medium) | 245 g | 559 kcal |
| 1 serving (large) | 320 g | 730 kcal |
| 1 piece (large) | 360 g | 821 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Subway whole wheat chicken cheese sandwich
Is the Subway whole wheat chicken cheese sandwich healthy?
It can be a convenient meal with chicken, cheese and whole wheat bread, but it is a processed Subway product. Added vegetables can make it more balanced, while extra cheese and rich sauces can make the order heavier.
What comes in a Subway whole wheat chicken cheese sandwich?
The sandwich is built around chicken, cheese and whole wheat bread. Vegetables and sauces can vary with your order and location, so ask for the ingredients you want rather than assuming every Subway shop makes it the same way.
Can the Subway whole wheat chicken cheese sandwich fit a weight-loss meal plan?
Yes, it can fit if you choose a portion and toppings that suit your meal plan. Add plenty of vegetables and go easy on creamy or sweet sauces, which can add extra richness without making the sandwich more filling.
Is the chicken in a Subway whole wheat chicken cheese sandwich grilled?
Preparation can vary by country and by the specific chicken option on the menu. Ask the restaurant how its chicken is cooked if grilling or another preparation method matters to you.
Is the bread in a Subway whole wheat chicken cheese sandwich actually whole grain?
The sandwich is listed with whole wheat bread, but recipes and labeling standards can differ between markets. Check the local ingredient information if you need to confirm the grain content or avoid a particular ingredient.
What sauce goes best on a Subway whole wheat chicken cheese sandwich?
Mustard or a lighter sauce, if available, lets the chicken and cheese remain the main flavors. Asking for sauce on the side helps you control how much you use, especially if you prefer to avoid creamy or sweet sauces.
How can I order a Subway whole wheat chicken cheese sandwich with less sodium?
Ask for less cheese, skip salty extras such as pickles, and choose vegetables generously. Sauces and prepared sandwich ingredients can also contribute sodium, so asking for sauce on the side gives you more control.
Can you toast a Subway whole wheat chicken cheese sandwich?
Usually you can ask for the sandwich to be toasted, though options vary by location. If you want crisp bread but fresh-tasting vegetables, ask whether the vegetables can be added after toasting.
How should you store a leftover Subway whole wheat chicken cheese sandwich?
Refrigerate leftovers promptly in a sealed container and eat them soon. Do not leave a chicken-and-cheese sandwich sitting at room temperature for an extended period; the bread may also soften as the toppings and sauces sit.
Is the Subway whole wheat chicken cheese sandwich a good post-workout meal?
It can work after exercise because it contains chicken and cheese alongside bread for carbohydrates. Adding vegetables is a practical way to round out the meal; the best portion depends on your appetite and training routine.
Subway whole wheat chicken cheese sandwich Vitamins & Minerals
Vitamins
B3
10.05mg · 63% DV
B1
0.44mg · 37% DV
B2
0.47mg · 36% DV
B6
0.59mg · 35% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
480mg · 69% DV
Sodium
1499mg · 65% DV
Manganese
1.03mg · 45% DV
Potassium ⭐
608mg · 18% DV
Subway whole wheat chicken cheese sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subway whole wheat chicken cheese sandwich
To burn the 559 calories in 1 piece (medium) (245 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 whole wheat chicken cheese sandwich?
Subway whole wheat chicken cheese sandwich is a ready-made sandwich built around chicken and cheese in whole wheat bread. It brings together the savoury, tender filling and the more substantial, slightly grainy feel of the bread. Across Subway locations, sandwiches like this are commonly chosen as a convenient lunch or filling snack; it can be eaten on its own or alongside a simple salad.
Chicken and cheese make it a protein-forward option, while the whole wheat bread contributes fibre; it provides 14.2 g of protein per 100 g. If you want a lighter meal, go easy on added sauces and pair it with salad or vegetables.
How Nutritious Is Subway whole wheat chicken cheese 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 whole wheat chicken cheese 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 whole wheat chicken cheese sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Subway whole wheat chicken cheese sandwich 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 whole wheat chicken cheese sandwich Fat Profile
SATURATED
6.62g
MONOUNSATURATED
6.13g
POLYUNSATURATED
4.66g
Omega 6:3 ratio 35.1:1
Above the ideal 4:1 (35.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.