Monday, February 28, 2011

Subway Points Plus Values

Subway Points Plus Values
(All Nutrition Information was obtained via Website)  Sept. 2011
Note:  Points plus are calculated from Fat, Carbohydrates, Fiber and Protein.  Calories and Sodium counts have been added here for Reference, only.

Serving Size (g) Calories Total Fat (g) Sodium (mg) Carb. (g) Dietary Fiber (g) Protein (g) Points Plus Value
SANDWICHES
6" Low Fat Sandwiches with 6 Grams of Fat or Less
6" Black Forest Ham
219
290
4.5
830
46
5
18
7
6" Oven Roasted Chicken
233
320
5
640
47
5
23
8
6" Roast Beef
233
320
5
700
45
5
24
8
6" Subway Club
240
310
4.5
880
46
5
23
8
6" Sween Onion Chicken Teriyaki
276
380
4.5
900
59
5
26
10
6" Turkey Breast
219
280
3.5
810
46
5
18
7
6" Turkey Breast & Black Forest Ham
219
280
4
820
46
5
18
7
6" Veggie Delite ®
162
230
2.5
310
44
5
8
6
6" Flatbread Sandwiches with 7 Grams of Fat or Less
Black Forest Ham on Flatbread
228
300
7
980
44
3
17
8
Oven Roasted Chicken on Flatbread
242
330
7
790
45
3
22
8
Roast Beef on Flatbread
242
330
7
840
43
3
23
8
Subway Club ® on Flatbread
249
320
7
1030
44
3
22
8
Sweet Onion Chicken Teriyaki on Flatbread
284
390
7
1050
57
3
25
10
Turkey Breast on Flatbread
228
290
6
950
44
3
17
8
Turkey Breast & Black Forest Ham on Flatbread
228
290
6
960
44
3
17
8
Veggie Delite ® on Flatbread
171
240
4.5
450
42
3
8
6
Low Fat FootlongTM Sandwiches
Footlong Black Forest Ham
438
570
9
1660
92
10
35
15
Footlong Oven Roasted Chicken
466
640
10
1280
95
11
46
16
Footlong Roast Beef
466
630
10
1400
90
11
48
16
Footlong Subway Club®
481
630
9
1760
92
10
46
16
Footlong Sweet Onion Chicken Teriyaki
551
750
9
1800
117
10
51
19
Footlong Turkey Breast
438
560
7
1620
92
10
35
14
Footlong Turkey Breast & Black Forest Ham
438
570
8
1640
92
10
35
14
Footlong Veggie Delite ®
325
460
4.5
620
87
10
17
11
6" Sandwiches
6" Big Philly Cheesesteak
297
500
17
1310
51
6
38
13
6" BLT
153
320
9
680
43
5
15
8
6" Buffalo Chicken (with regular Ranch dressing)
269
420
16
1130
46
6
25
11
6" Chicken & Bacon Ranch Melt
292
570
28
1080
47
5
35
15
6" Cold Cut Combo
233
370
13
1140
46
5
18
10
6" Italian B.M.T. ®
226
410
16
1300
46
5
20
11
6" Meatball Marinara
301
480
18
950
59
8
21
12
6" Spicy Italian
222
480
24
1520
46
5
20
13
6" Steak & Cheese
245
380
10
1060
48
5
26
10
6" Subway Melt®
240
370
11
1210
47
5
23
10
6" Tuna
233
470
24
620
44
5
20
12
Kids Meal Sandwiches
Veggie Delite ®
108
150
1.5
210
29
3
6
4
Black Forest Ham
136
180
2.5
470
30
3
10
5
Roast Beef
146
200
3
410
30
4
14
5
Turkey Breast
136
180
2
460
30
3
10
4
6" Limited Time Offer/Regional Subs
6" Barbecue Rib Patty
163
430
18
620
47
5
19
11
6" Barbecue Chicken
233
310
5
900
52
6
15
8
6" Chiptole Chicken and Cheese
266
450
18
940
46
5
27
12
6" Chicken Pizziaola (includes cheese)
291
450
15
1250
50
6
31
12
6" Orchard Chicken
247
370
8
560
54
6
20
9
6" Pastrami, Big (includes cheese)
297
580
28
1700
49
5
31
15
6" Subway Seafood Sensation ®
233
410
19
740
50
5
13
11
6" Turkey Bacon Avocado (includes cheese)
268
420
15
1200
49
7
24
11
6" Veggie Patty
247
390
7
830
56
8
23
9
SALADS
Salads with 6 g of fat or Less
Black Forest Ham
328
110
3
590
11
4
12
3
Oven Roasted Turkey Breast
342
130
2.5
270
9
4
19
3
Roast Beef
342
140
3.5
450
10
4
18
3
Subway Club ®
349
140
3.5
640
11
4
17
3
Sweet Onion Chicken Teriyaki
385
200
3
660
24
4
20
5
Turkey Breast
328
110
2
570
11
4
12
2
Turkey Breast & Ham
328
110
2.5
580
11
4
12
3
Veggie Delite®
271
50
1
65
9
4
3
1
Grilled Chicken & Baby Spinach
286
130
2.5
330
10
3
20
3
Salad Dressing
Fat Free Italian
57
35
0
720
7
0
1
1
Ranch
57
290
30
540
3
0
1
8
BREAKFAST & PIZZA
Egg Muffin Melts (with Egg White) Values include light wheat English muffin, egg white and cheese.
Egg White & Cheese
105
150
3.5
480
24
5
12
4
Egg White & Cheese (with ham)
119
170
4
610
24
5
14
5
Breakfast B.M.T. ® Melt
142
220
8
860
25
5
16
6
Bacon, Egg (White) & Cheese
110
180
5
580
24
5
13
5
Mega
138
300
17
840
24
5
17
8
Sausage, Egg (White) & Cheese
133
270
15
740
24
5
15
7
Steak, Egg (White) & Cheese
122
180
4
620
25
5
15
5
Sunrise Melt
149
210
6
830
26
5
18
6
Egg Muffin Melts (with Regular Egg) Values include light wheat English muffin, regular egg and cheese.
Egg & Cheese
105
170
6
460
24
6
12
5
Egg & Cheese (with ham)
119
190
6
590
24
6
14
5
Breakfast B.M.T. ® Melt
142
240
10
830
25
6
16
6
Bacon, Egg & Cheese
110
200
7
550
24
6
13
5
Mega
138
320
19
810
24
6
17
9
Sausage, Egg & Cheese
133
290
17
720
24
6
15
8
Steak, Egg & Cheese
122
200
6
610
25
6
15
5
Sunrise Melt
149
230
8
810
26
6
18
6
Egg Whites on Mornin' Flatbreads (Values include mornin' flatbread, egg white and cheese.)
Egg White & Cheese
91
170
5
540
21
1
9
4
Egg White & Cheese (with ham)
106
180
5
670
22
1
12
5
Breakfast B.M.T. ® Melt
129
230
10
910
22
1
14
6
Bacon, Egg White & Cheese
96
190
7
630
21
1
11
5
Mega
124
310
19
830
22
1
15
9
Sausage, Egg White & Cheese
120
290
17
800
21
1
13
8
Steak, Egg White & Cheese
108
190
6
670
22
1
13
5
Sunrise Melt
136
220
8
890
23
1
16
6
Regular Egg on Monrin' Flatbreads (Values include mornin' flatbread, regular egg and cheese.)
Egg & Cheese
91
190
7
520
21
1
9
5
Egg & Cheese (with ham)
106
200
8
650
22
1
12
5
Breakfast B.M.T. ® Melt
129
250
12
890
22
1
14
7
Bacon, Egg & Cheese
96
210
9
610
21
1
11
6
Mega
124
330
21
870
22
1
15
9
Sausage, Egg & Cheese
120
310
19
770
21
1
13
8
Steak, Egg & Cheese
108
210
8
650
22
1
13
6
Sunrise Melt
136
240
10
870
23
1
16
6
6" Omelet Sandiwich (with Egg White) Values include 9-grain wheat bread, egg white and cheese.
6" Egg White & Cheese
174
320
8
940
44
4
19
8
6" Egg White & Cheese (with Ham)
203
350
9
1200
45
4
24
9
6" Breakfast B.M.T. ® Melt
261
460
17
1680
48
5
29
12
6" Bacon, Egg White & Cheese
184
370
11
1120
45
4
23
9
6" Mega
240
610
35
1640
45
4
30
16
6" Sausage, Egg White & Cheese
231
570
31
1460
45
4
26
15
6" Steak, Egg White & Cheese
217
390
10
1270
47
4
28
10
6" Sunrise Melt
275
430
13
1640
48
4
32
11
6" Omelet Sandwich (with Regular Egg) Values include 9-grain wheat bread, regular egg and cheese.
6" Egg & Cheese
174
360
12
890
44
5
19
9
6" Egg & Cheese (with Ham)
202.7
390
13
1150
45
5
24
10
6" Breakfast B.M.T. ® Melt
261
500
21.95
1640
47
5
280
36
6" Bacon, Egg & Cheese
184
410
16
1080
45
5
23
11
6" Mega
240
650
39
1600
45
5
30
17
6" Sausage, Egg & Cheese
231
610
36
1410
45
5
26
16
6" Steak, Egg & Cheese
217
430
15
1220
47
5
28
11
6" Sunrise Melt
275
470
17
1590
48
5
32
12
Omelet on 6" Flatbread (with Egg White) Values include 6" flatbread, egg white and cheese.
Egg White & Cheese on 6" Flatbread
183
330
10
1080
42
2
19
9
Egg White & Cheese (with ham) on 6" Flatbread
211
360
11
1340
43
2
23
9
Breakfast B.M.T. ® Melt on 6" Flatbread
270
470
20
1830
45
2
28
12
Bacon, Egg White & Cheese on 6" Flatbread
192
380
13
1270
43
2
22
10
Mega on 6" Flatbread
249
620
37
1790
43
2
29
17
Sausage, Egg White & Cheese on 6" Flatbread
240
570
34
1600
43
2
26
16
Steak, Egg (White) & Cheese on 6" Flatbread
225
400
12
1450
45
2
28
10
Sunrise Melt on 6" Flatbread
284
440
15
1780
46
2
31
12
Omelet on 6" Flatbread (with Regular Egg) Values include 6" flatbread, regular egg and cheese.
Egg & Cheese on 6" Flatbread
183
370
14
1030
42
3
19
10
Egg & Cheese (with ham) on 6" Flatbread
211
400
15
1290
43
3
23
10
Egg B.M.T.® Melt on 6" Flatbread
270
510
24
1780
45
3
28
13
Egg Egg & Cheese on 6" Flatbread
192
420
18
1220
42
3
22
11
Egg on 6" Flatbread
249
660
42
1740
43
3
29
18
Egg Egg & Cheese on 6" Flatbread
240
610
38
1550
43
3
26
17
Egg Egg & Cheese on 6" Flatbread
225
440
17
1363
44
3
28
11
Egg Melt on 6" Flatbread
284
480
20
1730
46
3
32
13
Egg Sandwiches on Footlong Bread (with Regular Egg)
Egg Egg & Cheese
349
730
24
1780
88
10
39
18
Egg Egg & Cheese (with ham)
405
780
26
2300
91
10
48
20
Egg Breakfast B.M.T.® Melt
522
1000
44
3270
95
11
57
26
Egg Bacon & Cheese
367
820
31
2160
89
10
45
21
Egg Mega**
481
1310
79
3190
90
10
60
35
Egg Sausage & Cheese**
462
1210
71
2820
89
10
53
32
Egg Steak & Cheese
434
860
29
2510
93
10
57
22
Egg Sunrise Melt
550
940
35
3180
96
11
64
24
Breakfast Sides
Browns (4 pcs)**
74
150
9
440
17
2
1
4
8" Pizza
Cheese
293
680
22
1070
96
4
32
19
Cheese & Veggies
381
740
25
1270
100
5
36
20
Pepperoni
323
790
32
1350
96
4
38
22
Sausage
336
820
34
1420
97
4
39
23
BREADS & CONDIMENTS
Breads
6 Italian (White) Bread
71
200
2
290
38
1
7
5
6 9-Grain Wheat Bread
78
210
2
310
40
4
8
5
6 Parmesan Oregano Bread
75
220
2.5
440
40
2
8
6
6 Honey Oat
89
260
3
330
48
5
9
6
6 Hearty Italian Bread
75
210
2.5
290
41
2
7
6
6 Monterey Cheddar
82
240
6
360
38
2
10
6
6 Italian Herbs & Cheese
82
250
5
490
40
2
9
6
6 Roasted Garlic
82
230
2.5
1260
45
2
8
6
6 Wheat Bread with Omega-3 ALA (CA only)
82
230
3
310
44
4
9
6
6 Flatbread
87
220
4.5
450
38
2
7
6
Light Wheat English Muffin
57
100
0.5
170
22
5
6
3
Mini Italian Bread
47
130
1.5
190
25
1
5
3
Mini Wheat Bread
52
140
1.5
200
27
3
5
4
Wrap**
103
310
8
610
51
1
8
8
Sandwich Condiments (amount on 6-inch sandwich)
Bacon (2 strips)
9
45
3.5
190
0
0
3
1
Buffalo Sauce
14
5
0
410
1
0
0
0
Chipotle Southwest Sauce
21
100
10
220
1
0
0
3
Honey Mustard Sauce, Fat Free
21
30
0
120
7
0
0
1
Light Mayonnaise (1 T)
15
50
5
100
0
0
0
1
Mayonnaise (1 T)
15
110
12
80
0
0
0
3
Mustard yellow or deli brown (2 tsp)
10
5
0
115
0
0
0
0
Olive Oil Blend (1 tsp)
5
45
5
0
0
0
0
1
Pepperoni, 3 slices
18
80
7
400
1
0
4
2
Ranch Dressing
21
110
11
200
1
0
0
3
Red Wine Vinaigrette Fat Free
21
30
0
340
6
0
0
1
Sweet Onion Sauce, Fat Free
21
40
0
85
9
0
0
1
Vinegar (1 tsp)
8
0
0
0
0
0
0
0
Vegetables (amount on 6-inch sandwich)
Avocado
35
70
7
0
3
2
1
2
Banana Peppers (3 rings)
4
0
0
20
0
0
0
0
Cucumbers (3 slices)
17
<5
0
0
0
0
0
0
Green Peppers (3 strips)
7
0
0
0
0
0
0
0
Jalapeno Peppers (3 rings)
4
<5
0
70
0
0
0
0
Lettuce
21
<5
0
0
0
0
0
0
Onions
7
<5
0
0
1
0
0
0
Pickles (3 chips)
9
0
0
115
0
0
0
0
Olives (3 rings)
3
<5
0
25
0
0
0
0
Tomatoes (3 wheels)
34
5
0
0
2
0
0
0
Cheese (amount on 6-inch sandwich)
American, Processed
11
40
3.5
200
1
0
2
1
Monterey Cheddar, Shredded
14
50
4.5
90
1
0
3
2
Mozzarella, Shredded
14
40
3
100
0
0
3
1
Natural Cheddar**
15
60
5
100
0
0
4
2
Pepperjack**
14
50
4
140
0
0
3
1
Provolone
14
50
4
125
0
0
4
1
Swiss
14
50
4.5
30
0
0
4
2
Individual Meats (amount on 6" sub or salad)
Chicken Patty, Roasted
71
90
2.5
330
4
0
15
2
Chicken Strips
71
80
1.5
210
0
0
16
2
Cold Cut Combo Meats
71
140
11
830
2
0
10
4
Egg Patty (regular)
85
110
7
380
3
1
9
3
Egg White Patty
85
70
2
430
3
0
9
2
Ham
60
15
0.5
2
0
2
0
0
Italian B.M.T. ® Meats
64
180
14
990
2
0
11
5
Meatballs
198
310
17
910
25
4
13
8
Roast Beef
71
90
2.5
390
1
0
16
2
Sausage, Breakfast
57
240
24
520
1
0
7
7
Seafood Sensation
71
190
16
430
7
0
5
5
Steak (no cheese)
71
110
4
550
4
0
15
3
Subway Club® Meats
78
90
2.5
570
2
0
15
2
Tuna
71
260
24
310
0
0
10
7
Turkey Breast
57
50
1
500
2
0
9
1
Veggie Patty
85
160
5
520
12
3
15
4
DESSERTS, SIDES & BEVERAGES
Cookies & Desserts
Chocolate Chip
45
220
10
130
30
1
2
6
Chocolate Chunk**
45
220
10
100
30
0
2
6
Double Chocolate Chip**
45
210
9
130
30
1
2
6
M & M®**
45
210
10
100
32
0
2
6
Oatmeal Raisin
45
200
8
130
30
1
3
6
PeanutButter**
45
220
12
130
26
1
4
6
Raspberry Cheesecake
45
200
9
120
29
0
2
6
Sugar**
45
220
12
130
28
0
2
6
White Chip Macadamia Nut
45
220
11
130
29
0
2
6
Apple Pie**
71
250
10
290
37
1
0
7
Apple Slices - 1 package
71
35
0
0
9
2
0
1
Yogurt Dannon Light & Fit®
170
80
0
80
16
0
5
2
Yogurt Parfait (with granola)
164
160
2
75
30
2
6
4
Yogurt Parfait (without granola)
156
130
1.5
70
24
1
5
3
Chips
Baked Lay's®
32
130
2
200
23
2
2
3
Baked Lay's® Sour Cream & Onion
32
140
3.5
240
24
2
3
4
Doritos Nacho
50
250
13
310
30
2
4
7
Lays® Classic
43
230
15
270
23
2
3
6
Sunchips Harvest Cheddar
43
210
9
240
29
3
4
6
Chips, 1 bag
25-57
75-340
0-22
150-940
13-36
0-3
0-7
Varies
Beverages (2oz)
Bottled Juice/Drink
15
0
040-160
54-68
0
0
Varies
Fountain Drink/Sweetened Team, Regular - 16 oz, no ice
120-240
0
0-110
34-66
0
0
Varies
Fountain Drink, Diet/Unsweetened Tea - 16 0z, no ice
0-10
0
0-60
0
0
0
0
Fountain Drink/Sweetened Tea, Regular - 21 oz, no ice
160-320
0
0-140
45-87
0
0
Varies
Fountain Drink, Diet/Unsweetened Tea - 21 oz, no ice
0-15
0
0-80
0
0
0
0
Fountain Drink/Sweetened Tea, Regular - 30 oz, no ice
230-460
0
0-200
65-120
065-120
00-380
Varies
Fountain Drink, Diet/Unsweetened Tea - 30 oz, no ice
0-25
0
0-60
0
0
0
0
Fountain Drink/Sweetened Tea, Regular - 40 oz, no ice
310-620
0
0-260
90-160
090-160
00-500
Varies
Fountain Drink, Diet/Unsweetened Tea - 40 oz, no ice
0-30
0
0-100
0
0
0
0
Juice Box
6
100
0
15
24
0
0
3
Milk, Low Fat
12
160
3.5
180
19
0
12
4
Milk, Chocolate Flavored Reduced Fat
12
300
8
300
43
0
15
8
Milk, Strawberry Flavored Reduced Fat
12
300
7
220
44
0
15
8
Soup (10 oz bowl)
Chipotle Chicken Corn Chowder
10
130
2.5
870
22
2
5
3
Southern Style Chicken & Dumpling
10
170
5
870
22
2
8
4
Chili Con Carne
10
280
8
860
35
9
17
7
Creamy Potato with Bacon
10
250
14
940
26
3
6
7
Creamy Garden Broccoli & Cheese
10
200
14
870
14
2
4
5
Minestrone
10
90
1
800
15
3
4
2
New England Style Clam Chowder
10
150
5
970
20
3
5
4
Roasted Chicken Noodle
10
110
2
860
15
1
7
3
Spanish Style Chicken & Rice with Pork
10
110
2.5
980
16
1
6
3
Tomato Garden Vegetable w/ Rotini
10
90
0
860
20
2
3
2
Vegetable Beef
10
100
2
950
15
3
6
2

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