How Many Calories in a 6 Inch Subway Turkey Sandwich? A Detailed Nutritional Breakdown

Subway is one of America’s most popular fast food chains, known for its made-to-order sandwiches packed with fresh veggies and lean protein options. But when trying to watch your calorie intake or make healthy choices, it can be tricky to figure out just how many calories are actually in your go-to Subway order.

In this article, we’ll take an in-depth look at the nutritional content and calorie count of a popular Subway sandwich choice – the 6 inch Oven Roasted Turkey on 9-Grain Wheat bread We’ll break down the calories and macros in each ingredient so you know exactly what’s going into your body when you order this Subway classic

An Overview of Subway’s 6 Inch Turkey Sandwich

The 6 inch Oven Roasted Turkey sandwich from Subway features the following basic ingredients

• 6 inch 9-Grain Wheat bread
• Oven Roasted Turkey
• Lettuce
• Spinach
• Tomatoes
• Cucumbers
• Red onions

This simple ingredients list makes the 6 inch Turkey sandwich one of the lighter offerings at Subway. It skips the high-fat meats and cheeses found in sandwiches like the Meatball Marinara or Italian BMT, instead featuring lean Oven Roasted Turkey as the protein source.

However, the number of calories can quickly add up depending on your choice of veggies and condiments. So let’s take a closer look at the nutrition facts…

Total Calories in a 6 Inch Subway Turkey Sandwich

According to Subway’s nutrition information, a plain 6 inch Oven Roasted Turkey sandwich on 9-Grain Wheat bread contains:

260 calories

This calorie count includes just the turkey, bread, and standard veggie toppings of lettuce, spinach, tomatoes, cucumbers, and onions. No additional cheese, sauces, or other ingredients are included.

To put this calorie count into perspective, here is how the 6 inch Turkey sandwich compares to other popular Subway options:

• Italian BMT: 360 calories
• Meatball Marinara: 400 calories
• Chicken & Bacon Ranch Melt: 510 calories

So the 6 inch Turkey definitely ranks on the lighter end for Subway sandwiches. However, there are still ways to reduce the calorie count even further…

How to Lower the Calories in Your Subway Turkey Sandwich

If you’re looking to trim some calories off your 6 inch Turkey sandwich, here are some easy tips:

• Switch to a lower-calorie bread: The 9-Grain Wheat clocks in at 210 calories for a 6 inch sub. Opting for something like 9-Grain Honey Oat (260 cals) or Italian White (210 cals) can shave calories.

• Limit cheese and sauce: Adding cheese and sauces dramatically increases calories. Skip them if possible.

• Load up on veggies: Veggies like lettuce, tomatoes, onions and cucumbers are very low-calorie, so pile them on!

• Go light on fatty meats: Stick to lean proteins like turkey and limit meats like bacon.

• Choose mustard over mayo: Mustard has only 10 calories per packet compared to 100 for mayo.

• Opt for a kid’s size: The Kid’s Mini Sub turkey sandwich has just 160 calories.

The Calorie Contribution of Each Ingredient

To really understand where the calories are coming from in your 6 inch Turkey sandwich, let’s break it down ingredient-by-ingredient:

6-inch 9 Grain Wheat Bread – 210 calories
This hearty whole wheat bread is one of the biggest calorie contributors, providing 210 of the sandwich’s 260 calories. Choosing a lighter bread option can make a significant impact.

Oven Roasted Turkey – 60 calories
With just 60 calories per serving, turkey is one of the leanest protein choices at Subway. Other meats like ham or roast beef would have slightly higher calorie counts.

Veggies – Less than 10 calories
Lettuce, spinach, tomatoes, red onions, and cucumbers all contain an insignificant amount of calories. Load up on these “free” veggies!

Total: Around 270 calories

This covers all the standard ingredients in a plain 6 inch Oven Roasted Turkey sandwich. Any additional cheese, sauce, or meat would further add to the calories.

The Macro Nutrient Breakdown

In addition to calories, many people tracking their nutrition also look at the macro nutrient breakdown. So what are the macros (protein, carbs, fat) in a 6 inch Subway Turkey sandwich?

• Protein: 19g
• Carbs: 39g
• Fat: 3g

The majority of the protein comes from the turkey, while the carbs are mainly from the bread. With just 3g of fat, this sandwich is very low in fat compared to subs like the Meatball or Spicy Italian.

Tips for Ordering a Low-Calorie 6 Inch Turkey

When ordering your Oven Roasted Turkey sandwich, keep these tips in mind to create the lowest calorie option:

• Select a lower calorie bread like 9-Grain Wheat or Italian White
• Say no to cheese
• Choose lots of veggie toppings like spinach, tomatoes, onions and peppers
• Use mustard instead of mayo or other high-calorie sauces
• Ask for extra turkey if you want more protein
• Skip any additional fatty meats like bacon or pepperoni
• Order a kid’s size if you want an even smaller portion

The Bottom Line

So how many calories are really in a Subway 6 inch Oven Roasted Turkey sandwich? The plain version on 9-Grain Wheat bread contains around 260 calories, with 39g carbs, 3g fat and 19g protein.

This makes it one of the lighter Subway options, especially when customized with extra veggies instead of cheese and fatty sauces. Overall, the Oven Roasted Turkey sandwich can be a good choice for those looking for a lower calorie meal from Subway. Just be mindful of your choices of bread, cheese, and condiments to keep the calorie count in check.

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