How Many Calories Are in a Subway Teriyaki Chicken Sandwich?

Subway is one of the most popular fast food chains, known for its made-to-order sandwiches and salads. If you’re watching your calorie intake, you may be wondering – how many calories are in a Subway teriyaki chicken sandwich?

In this article, we’ll break down the calorie and nutrient information for Subway’s teriyaki chicken sandwich so you can determine if it fits into your diet.

An Overview of Subway’s Teriyaki Chicken Sandwich

Subway’s teriyaki chicken sandwich features either roasted or grilled chicken breast topped with Subway’s signature teriyaki glaze. The chicken is placed on a freshly baked sub roll of your choice, along with your choice of veggie toppings like lettuce tomatoes onions, peppers, and more.

The teriyaki glaze is made with soy sauce, rice wine vinegar, ginger, garlic, sesame oil, brown sugar, and other natural flavors. It gives the sandwich a sweet, savory and slightly spicy kick.

Subway Teriyaki Chicken Nutrition Facts

Here are the nutrition facts for a 6-inch Subway teriyaki chicken sandwich on 9-grain wheat bread with standard veggies, according to Subway’s website:

• Calories: 362
• Total Fat: 7.3g
• Saturated Fat: 2.6g
• Trans Fat: 0.2g
• Carbohydrates: 46g
• Sugar: 11g
• Protein: 27g

As you can see, a 6-inch teriyaki chicken contains 362 calories, which is moderate for a fast food sandwich

The calories come from a mix of protein, carbs and fat. The protein is filling while the carbs and sugar provide quick energy.

How Many Calories in a Footlong?

If you opt for a footlong teriyaki chicken sandwich instead of a 6-inch, the calorie count doubles to around 720 calories.

The footlong also contains about 14g of fat, 5g of saturated fat, 0.4g trans fat, 91g carbs, 21g sugar and 53g protein.

So by going footlong, you significantly increase the calories, carbs, fat and protein.

Ways to Reduce the Calories

If 362 calories is more than you want in a meal, there are some easy ways to reduce the calorie count of your teriyaki chicken sandwich:

• Go for a 6-inch: Get a 6-inch instead of a footlong to cut the calories in half.

• Pick a lower-calorie bread: Opt for 9-grain wheat (195 calories) instead of white or Italian bread (210-220 calories).

• Load up on veggies: Get extra veggies like spinach, cucumbers, peppers and tomatoes to add volume and nutrients without a lot of calories.

• Skip the cheese: Eliminating the cheese slice saves about 80 calories.

• Use mustard instead of mayo: Mustard has only 5-15 calories per serving compared to 90-100 for mayo.

• Go easy on sauces: Sauces like sweet onion, ranch or chipotle southwest add 45-90 calories per serving.

By customizing your sandwich, you can bring down the total calorie count significantly while still enjoying the teriyaki chicken flavor.

Nutrients in Teriyaki Chicken

Beyond just calories, the teriyaki chicken sandwich provides a good mix of beneficial nutrients:

• Protein: You get at least 20g protein from the chicken, providing energy, muscle repair and satiety.

• Vitamin A: From the veggies you get immune-boosting vitamin A.

• Iron: The chicken, veggies and bread supply iron for healthy blood cells.

• Fiber: The wheat bread has 3g fiber to support digestion and heart health.

• Potassium: The teriyaki glaze is high in potassium, an electrolyte that maintains fluid balance.

Is Teriyaki Chicken Good for Weight Loss?

At around 300-400 calories, a customized 6-inch teriyaki chicken sandwich can fit into a weight loss diet. It provides satiating protein and fiber to keep you full along with essential vitamins and minerals.

To make your sandwich even more diet-friendly:

• Pair it with a side salad instead of chips
• Split it in half and save part for later
• Drink water or unsweetened tea instead of soda

As long as you watch your portions and accompany it with healthy sides, Subway’s teriyaki chicken sandwich can be a nutritious part of a balanced weight loss meal plan.

The Bottom Line

So how many calories are in a Subway teriyaki chicken sandwich? A 6-inch contains about 362 calories while a footlong has 720. But you can easily customize your sandwich to reduce the calorie count.

Overall, Subway’s teriyaki chicken is a flavorful, protein-packed menu option. By opting for a 6-inch on wheat bread with extra veggies, you can enjoy the taste without consuming too many calories or blowing your diet.

Next time you visit Subway, feel confident knowing you can make smart choices to achieve your health and nutrition goals.