Subway Chicken Teriyaki Nutrition Facts: Unpacking the Calories and More
Subway's Chicken Teriyaki is a popular choice for a quick and seemingly healthy meal. But what's really in that delicious sandwich? Let's dive into the nutrition facts, bust some myths, and explore how you can make healthier choices within this Subway favorite.
My name is Alex, and I've been a dedicated health and fitness enthusiast for over a decade. I've meticulously researched countless restaurant menus, focusing on helping people make informed decisions about their food choices. Let's unravel the mysteries of the Subway Chicken Teriyaki.
What are the basic nutrition facts for a Subway Chicken Teriyaki?
The exact nutritional information for a Subway Chicken Teriyaki varies depending on the size (6-inch or footlong), the bread chosen, and any added toppings. However, a standard 6-inch Chicken Teriyaki on a 9-grain wheat bread generally contains approximately:
- Calories: 350-450 (this can significantly increase with added cheese, extra sauce, or higher-calorie bread choices)
- Fat: 10-15 grams (largely influenced by the sauce and any added extras)
- Protein: 25-35 grams (a decent source of protein)
- Carbohydrates: 40-50 grams (mostly from the bread)
- Sodium: 800-1200 mg (this is often a concern, so be mindful of sodium sensitivity)
It's crucial to always check the Subway website or the nutritional information at your local Subway for the most accurate details specific to your order.
How many calories are in a Subway Chicken Teriyaki?
As mentioned above, the calorie count for a Subway Chicken Teriyaki can range from approximately 350 to 450 calories in a 6-inch sub. However, add-ons like extra cheese, creamy sauces, or choosing a higher-calorie bread (like the parmesan oregano or Italian herbs and cheese) can dramatically increase this number. A footlong naturally doubles the calorie count.
Remember: the calorie count is just one piece of the nutritional puzzle. Consider the overall macronutrient profile (protein, fat, carbohydrates) and the micronutrient content (vitamins and minerals) for a more complete picture.
What is the fat content in a Subway Chicken Teriyaki?
The fat content typically falls within the 10-15-gram range for a 6-inch sandwich. The majority of this fat comes from the teriyaki sauce, which often contains added sugars and oils. While some fats are essential, excessive fat intake can lead to weight gain and other health concerns.
Is the Subway Chicken Teriyaki high in sodium?
Yes, the Subway Chicken Teriyaki can be quite high in sodium, often exceeding 800-1200 mg per 6-inch sub. This is a significant portion of the recommended daily sodium intake for many individuals. High sodium intake is linked to high blood pressure and other cardiovascular issues. If you are sodium-sensitive, you might want to consider ordering your sandwich with less sauce or opting for a lower-sodium alternative.
Is the Subway Chicken Teriyaki a healthy option?
The Subway Chicken Teriyaki can be a relatively healthy option, providing a decent amount of protein, compared to other fast-food choices. However, the high sodium content and the potential for added calories from toppings and bread choices make it a mixed bag. By making conscious choices – such as choosing a whole-wheat bread, limiting added cheese and sauces, and being mindful of portion size – you can significantly improve the nutritional profile of this sandwich.
Ultimately, the “healthiness” of any food depends on individual dietary needs, preferences, and overall diet. For some, a Subway Chicken Teriyaki can fit within a balanced eating plan, while for others, it may not be the best choice. Always check the nutritional information and make adjustments to suit your individual health goals.
