How Many Calories in a Subway Footlong Turkey? A Detailed Nutritional Breakdown

Subway is one of America’s most popular fast food chains, known for its wide variety of sub sandwiches you can fully customize. The Subway footlong turkey is a popular low-fat sandwich choice for those looking for a lighter meal. But how many calories are actually in a footlong Subway turkey sandwich? Let’s take a detailed look at the nutritional facts.

An Overview of Subway Turkey Nutrition

Subway offers oven-roasted turkey breast as one of its low-fat sandwich protein options. A 6-inch Subway turkey sandwich contains around 260 calories, while a footlong contains about 520 calories. The number of calories can vary based on factors like:

• Bread type – 9-grain wheat, Italian, multigrain flatbread etc. (9-grain wheat adds the most calories)
• Cheese choice – American, provolone, Swiss etc.
• Veggie toppings – lettuce, tomatoes, onions, olives etc.
• Condiments – mustard, mayo, oil & vinegar dressing etc.

So the total calorie count changes significantly depending on the ingredients and portion size

Let’s analyze the detailed nutritional information in a Footlong Subway Oven-Roasted Turkey Breast sandwich

Detailed Nutrition Facts in a Footlong Subway Turkey Sandwich

According to Subway’s nutrition data, here is the calorie and macro breakdown for a Footlong Oven-Roasted Turkey sandwich:

• Total Calories: 520
• Total Fat: 6g
• Saturated Fat: 2g
• Trans Fat: 0g
• Cholesterol: 50mg
• Sodium: 1580mg
• Total Carbohydrates: 79g
• Dietary Fiber: 8g
• Sugars: 12g
• Protein: 40g
• Vitamin A: 60% DV
• Vitamin C: 30% DV
• Calcium: 4% DV
• Iron: 40% DV

As you can see, a footlong Subway turkey sandwich contains a decent amount of protein (40g) and is relatively low in fat (6g).

The majority of calories come from the carbohydrates (79g) largely contributed by the bread. Each 6-inch portion of Subway bread roughly contains between 170-260 calories, depending on the variety.

To burn off the 520 calories from a Footlong Subway Turkey sandwich, you’d need to walk for 74 minutes or run for 46 minutes.

How Bread Choice Impacts Calories

One of the best things about Subway is you can customize your sandwich exactly how you want. But the type of bread you choose makes a big difference in calories and carbs.

Here’s a comparison of how different Subway bread options affect the nutrition in a footlong turkey sandwich:

• 9-Grain Wheat Bread: Adds 210 calories and 36g net carbs
• Italian Bread: Adds 180 calories and 30g net carbs
• Multigrain Flatbread: Adds 260 calories and 46g net carbs
• Spinach Wrap: Adds 170 calories and 19g net carbs

As you can see, the 9-Grain Wheat Bread adds the most calories and carbs. Choosing a lower-carb wrap or flatbread can reduce the carb content of your sandwich.

Impact of Cheese and Veggie Toppings

Adding cheese and vegetable toppings will also increase the calories in your Subway turkey sandwich. Here’s a breakdown:

• American Cheese: Adds 80 calories and 2g carbs
• Provolone Cheese: Adds 70 calories and 1g carbs
• Swiss Cheese: Adds 50 calories and 1g carbs
• Lettuce: Adds 3 calories and 1g carb
• Tomatoes: Add 4 calories and 1g carb
• Onions: Add 10 calories and 2g carbs
• Green Peppers: Add 5 calories and 1g carb

While veggies add minimal calories, choosing cheeses like American or Provolone can add 70-80 more calories per serving. Limiting cheese or choosing lower-fat Swiss cheese can help reduce the calorie impact.

How Condiments Alter Calories

Condiments like mayo, mustard, and oil & vinegar dressing pack a lot more calories than you might expect. Here are some examples:

• Mayonnaise: Adds 90 calories and 0g carbs per packet
• Ranch Dressing: Adds 140 calories and 3g carbs per packet
• Honey Mustard Sauce: Adds 70 calories and 12g carbs per packet
• Sweet Onion Sauce: Adds 90 calories and 14g carbs per packet
• Oil & Vinegar Dressing: Adds 140 calories and 2g carbs per packet

To limit extra calories, opt for mustard, vinegar, or oil and vinegar dressing instead of creamy, sugary sauces. Or simply use less of the higher-calorie condiments.

Healthy Swaps to Reduce Calories

Here are some healthy, lower-calorie swaps you can make at Subway to reduce the calories in your turkey sandwich:

• Choose a wrap or flatbread instead of regular bread
• Opt for veggie loaded sandwiches
• Load up on spinach, tomatoes, cucumbers instead of cheese
• Choose mustard or vinegar for condiments
• Ask for double veggies instead of extra meat or cheese
• Opt for a 6-inch sandwich instead of a footlong
• Pair it with a side salad or veggie sticks instead of chips

Making combinations like a 6-inch turkey sandwich on spinach wrap with double veggies and mustard can subtract 200-300 calories from your meal!

Nutritional Benefits of Subway Turkey

Along with being relatively low in calories and fat, Subway turkey breast offers some valuable nutritional benefits:

• High in Protein: A footlong turkey sandwich packs 40g protein to help with muscle growth, satiety and maintaining energy levels.

• Vitamin B3 & B6: Turkey breast is a good source of niacin (B3) and vitamin B6 which support brain health and energy production.

• Selenium: Turkey provides 65% DV selenium per serving. This essential mineral boosts immunity and thyroid function.

• Zinc: With 25% DV zinc per serving, turkey supports wound healing, DNA production, and neurotransmission.

• Low in Saturated Fat: Subway turkey only contains 2g saturated fat per serving, making it a heart-healthy protein source.

Just watch out for the sodium content. With 1580mg sodium per footlong serving, turkey sandwiches are quite high in salt. Limiting sauces and cheese can help reduce some of that.

Tips for Ordering a Healthy Subway Turkey Sandwich

Here are some tips to order a nutritious Subway turkey sandwich while limiting calories, carbs, and sodium:

• Stick to a 6-inch sandwich to automatically cut calories in half
• Choose a wrap or flatbread over regular bread
• Load up on fresh veggies like lettuce, peppers, cucumbers
• Use mustard, vinegar or oil instead of creamy dressings
• Say no cheese or pick a lower-fat variety like Swiss
• Ask for extra veggies instead of extra meat or cheese
• Skip the chips and opt for a side salad or veggie sticks instead
• Request less salt or no salt when possible to reduce sodium
• Avoid extra sauces and stick to simple seasoning like black pepper

Making smart choices like these at Subway can help you enjoy a tasty turkey sandwich while still meeting your health and nutrition goals!

The Bottom Line

So how many calories are in a Subway footlong oven-roasted turkey breast sandwich? A standard footlong turkey sub contains about 520 calories. But you can easily customize your sandwich to add or reduce calories based on your bread, cheese, veggie, and condiment choices.

Sticking to a 6-inch sub on flatbread or wrap, loading up the veggies, and limiting cheese, sauces, and salty condiments can help make your Subway turkey sandwich a nutritious 400 calorie meal. Use Subway’s customization options to create a tasty turkey sandwich that fits your dietary needs!

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