How Many Calories Are in Subway’s Rotisserie Style Chicken Sub on 9-Grain Wheat Bread (6-Inch)? Let’s Dig In!

Hey there, sandwich lovers! If you’re anything like me, you’ve probly found yourself at Subway, staring at the menu, wondering just how many calories you’re about to chow down on. Today, we’re zeroing in on one of my personal faves: the 6-inch Rotisserie Style Chicken Sub on 9-Grain Wheat Bread. So, how many calories are we talkin’ here? Straight up, it’s 350 calories for this bad boy. But hold up—there’s a whole lot more to unpack about this tasty option, from the nutritional nitty-gritty to how you can tweak it to fit your vibe. Let’s break it down, fam, and make sure you’re munching smart!

Why This Subway Sub Is a Solid Pick

Before we get all nerdy with numbers, lemme just say—this sub ain’t just about the taste (though, man, it’s delish). It’s got tender, rotisserie-style chicken, fresh veggies like lettuce, tomatoes, onions, green peppers, and cucumbers, all wrapped up in that hearty 9-grain wheat bread. It’s like a lil’ hug in sandwich form. But what really matters to us calorie-counters is how it fits into our day. At 350 calories, it’s a decent choice for a quick lunch or dinner without blowin’ your whole diet outta the water. Let’s dive deeper into what’s inside.

Nutritional Breakdown: What’s Really in This Sub?

I ain’t gonna bore ya with sciency jargon, but knowing what you’re eating is key to making good choices. Here’s the full scoop on the 6-inch Rotisserie Style Chicken Sub on 9-Grain Wheat Bread, laid out nice and simple in a table for ya:

Note Percent Daily Values are based on a 2000-calorie diet. Yours might be higher or lower depending on your needs.

So, what’s the takeaway here? This sub packs a hefty 29 grams of protein, which is awesome for keepin’ ya full and helpin’ with muscle repair if you’re active The fat’s pretty low at 6 grams, and with only 15 grams of saturated fat, it ain’t gonna clog your arteries anytime soon. Carbs come in at 45 grams, givin’ you energy without overdoing it, and the 5 grams of fiber is a nice bonus for digestion. Sodium’s a bit high at 660 mg (28% of your daily limit), so if you’re watchin’ salt, keep that in mind. All in all, it’s a balanced bite!

How Does 350 Calories Fit Into Your Day?

Now that we know it’s 350 calories, let’s chat about what that means for ya If you’re on a standard 2,000-calorie diet, this sub is about 175% of your daily intake. That leaves plenty of room for other meals and snacks. I like to think of it as a solid lunch option—pair it with a light breakfast and dinner, and you’re golden. But if you’re cuttin’ calories to lose weight, say aimin’ for 1,500 a day, it’s still doable. Just balance it with low-cal sides or skip the extras (more on that later).

Here’s a quick lil’ breakdown of how long it’d take to burn off those 350 calories, based on a average person (like a 35-year-old gal, 5’7”, 144 lbs):

• Swimming: 29 minutes
• Jogging: 40 minutes
• Cycling: 54 minutes
• Walking: 97 minutes

So, if you’re like me and hate runnin’, a long walk after lunch might just do the trick. No sweat (well, maybe a lil’).

Comparing This Sub to Other Subway Options

Alright, let’s see how this Rotisserie Style Chicken Sub stacks up against other 6-inch Subway sammies. I’ve pulled together a quick comparison so you can see where it lands calorie-wise:

Lookin’ at this, our Rotisserie Chicken Sub sits right in the middle. It’s got more calories than the Veggie Delite or Turkey Breast but way less than heavier options like the Chicken Teriyaki. What I love though, is the protein—it’s one of the highest here at 29 grams. So, if you’re after muscle fuel without a ton of fat, this one’s a winner. If you’re just tryna keep calories super low, maybe go for the Veggie Delite instead.

Customization Tips to Tweak the Calories

One of the best things about Subway is you can make it your own. Wanna cut down on those 350 calories? Or maybe bulk it up for a bigger meal? Here’s some tricks I’ve picked up over my many Subway runs:

• Skip the Sauce (or Go Light): Some sauces pack a sneaky punch. Regular mayo adds like 100 calories, while somethin’ like yellow mustard is only 10. I usually go for a lil’ honey mustard (20 calories) or just vinegar (zero, baby!) to keep the flavor without the guilt.
• Load Up on Veggies: Add extra lettuce, spinach, tomatoes—whatever ya fancy. They’re basically free calorie-wise and make the sub feel huge. I’m all about that crunch!
• **Ditch the Cheese- Bread Choice Matters: Stickin’ with 9-Grain Wheat is solid at 210 calories per 6-inch roll, but if you wanna shave off a bit, try White Italian Bread at 200. Not a big diff, but every lil’ bit helps.
• Go No-Bread: If you’re really cuttin’ carbs, ask for a “No Bready Bowl.” You get all the fillings in a bowl for fewer calories—around 260 for the Rotisserie Chicken version. I’ve tried it, and it’s still fillin’!
• Less Meat, More Veggies: You can ask for half the chicken portion if you’re watchin’ protein or calories. Ain’t tried this myself, but I’ve seen peeps do it.

Play around with these tweaks, and you can drop the calories down to under 300 or bump it up if you’re hungry. Subway’s all about makin’ it yours, so don’t be shy to ask!

Is This Sub a Healthy Choice?

Now, let’s talk real—350 calories ain’t bad, but is this sub actually good for ya? In my book, yeah, it’s a decent pick, especially compared to other fast food joints. The protein is high, fat is low, and you’re gettin’ some vitamins and minerals from the veggies and bread. Plus, it’s got fiber to keep things movin’, if ya know what I mean. The sodium’s a lil’ high, though—660 mg is almost a third of your daily limit if you’re stickin’ to 2,300 mg. So, if you’re watchin’ blood pressure or bloat, maybe pair it with low-sodium snacks for the rest of the day.

I’d say it’s a solid choice for most folks, ‘specially if you’re active or need a quick meal on the go. It ain’t perfect—there’s processed stuff in the chicken and bread—but it’s a far cry from a greasy burger. I’ve eaten these plenty when I’m rushin’ around, and they keep me goin’ without feelin’ weighed down.

Pairin’ Your Sub for a Balanced Meal

If you’re makin’ this sub part of a bigger meal plan, here’s how I’d roll:

• Breakfast: Start light with somethin’ like yogurt and fruit (around 200 calories). Leaves ya room for the sub at lunch.
• Lunch: Grab your 6-inch Rotisserie Chicken Sub (350 calories). Maybe add a small bag of baked chips or an apple on the side if you’re hungry—keeps it under 500 total.
• Dinner: Go for a light salad or grilled fish with veggies (300-400 calories). You’re still under 1,500 for the day if that’s your goal.
• Snacks: If ya need a nibble, grab a handful of nuts or a lil’ piece of dark chocolate. Keep it under 200.

This way, you ain’t starvin’ yourself, and the sub fits right in. I’ve done this kinda plan on busy days, and it works like a charm.

What About Special Diets?

Wonderin’ if this sub fits your diet? Let’s break it down quick:

• Low-Calorie: At 350, it’s doable. Tweak it down with no sauce or extra veggies if you’re super strict.
• High-Protein: Hell yeah, 29 grams is awesome for muscle-buildin’ or just stayin’ full.
• Low-Fat: Only 6 grams of fat? You’re good here.
• Keto: Nah, not really. Too many carbs at 45 grams. Go for the No Bready Bowl instead.
• Vegan: Nope, chicken’s the star. Swap to a Veggie Delite if you’re plant-based.
• Gluten-Free: Also a no-go ‘cause of the wheat bread. Some spots have gluten-free rolls, though—ask!

If you got allergies, heads up—this sub’s got wheat and soy in it. Double-check with the staff if you’re sensitive. I’ve got a buddy who’s gluten-intolerant, and he always chats with the crew to be safe.

Why I Keep Comin’ Back to This Sub

Lemme get personal for a sec. I’ve been grabbin’ this Rotisserie Style Chicken Sub for years now, ‘specially on days when I’m too beat to cook. It’s got that perfect mix of hearty and light—chicken fills me up, veggies keep it fresh, and the bread ain’t too heavy. Plus, at around 5 or 6 bucks, it don’t break the bank. I’ve tried other subs, but this one just hits different. Maybe it’s the rotisserie flavor or how I can load it with extra peppers for a lil’ kick. Whatever it is, it’s my go-to.

Final Thoughts: Should You Get It?

So, back to the big question—how many calories in the Subway Rotisserie Style Chicken Sub on 9-Grain Wheat Bread (6-inch)? It’s 350, and honestly, that’s a pretty sweet spot for a fast, tasty meal. We’ve covered the nutrition, how it compares, ways to tweak it, and how it fits into your day. My take? If you’re lookin’ for somethin’ quick that ain’t gonna wreck your health goals, this sub’s a solid bet. Just watch the sodium and balance your other eats, and you’re good to go.

Next time you’re at Subway, give it a shot—or play with the customizations to make it your own. Got a fave way to order this sub? Drop a comment below; I’m always down to try new combos! And if you’re diggin’ these kinda food breakdowns, stick around—plenty more tips comin’ your way. Catch ya later, and happy eatin’!

A 6-inch serving of Subway’s 9-grain wheat bread contains 210 calories.

The healthiest bread option at Subway is generally the Hearty Multigrain. It offers more fiber and protein compared to other Subway breads, and it is a lower-calorie option.