A 6-inch Subway Teriyaki Chicken sandwich contains approximately 370 calories, while a footlong version typically has about 740 calories.
Subway’s Teriyaki Chicken sandwich is a popular choice for those looking for a flavorful yet relatively healthier fast-food option. Packed with tender chicken breast coated in a sweet and savory teriyaki sauce, it’s a tasty combination of flavors that pairs well with various toppings and bread choices. However, when you’re making a decision about what to order, it's important to consider the calorie count so you can balance your meal within your dietary goals. In this article, we’ll break down the calories in a Subway Teriyaki Chicken sandwich, factors that influence the total calorie count, and how to make this sandwich healthier with some easy swaps.
Calories in a Subway Teriyaki Chicken Sandwich
The calorie content in a Subway Teriyaki Chicken sandwich can vary depending on the size of the sandwich, the type of bread you choose, and the additional toppings or condiments you add. Here’s a basic breakdown of calories for the sandwich with standard ingredients:
6-Inch Teriyaki Chicken Sandwich (Standard Ingredients)
- Calories: Approximately 370 calories
- Carbohydrates: 48 grams
- Protein: 22 grams
- Fat: 9 grams
Footlong Teriyaki Chicken Sandwich (Standard Ingredients)
- Calories: Approximately 740 calories
- Carbohydrates: 96 grams
- Protein: 44 grams
- Fat: 18 grams
Factors Affecting Calorie Count
Several factors can influence how many calories are in your Subway Teriyaki Chicken sandwich. These include:
1. Bread Type
The bread you choose will have a major impact on the total calorie count. Subway offers several bread options, each with a different calorie range:
- Italian Bread (6-inch): 200 calories
- Whole Wheat Bread (6-inch): 210 calories
- Flatbread (6-inch): 220 calories
- Honey Oat Bread (6-inch): 240 calories
Opting for whole wheat or Italian bread will slightly reduce the calorie count, while choosing flatbread or honey oat will increase it. If you’re looking to keep the calories lower, it’s best to choose a standard Italian or whole wheat bread.
2. Sauces and Condiments
The sauces and condiments you add to your sandwich can also significantly increase the calorie count. While the teriyaki sauce is flavorful, it's also high in sugar. Here’s a comparison of common Subway sauces:
- Teriyaki Sauce (1 tablespoon): 35 calories
- Ranch Dressing (1 tablespoon): 130 calories
- Mayonnaise (1 tablespoon): 100 calories
- Mustard (1 tablespoon): 10 calories
Opting for a lighter sauce like mustard or skipping the extra condiments will reduce the overall calorie count of your sandwich.
3. Toppings
Adding extra vegetables like lettuce, tomatoes, cucumbers, and onions is an excellent way to add volume to your sandwich without significantly affecting the calorie count. These toppings are low in calories but high in vitamins and fiber.
If you go for cheese, be mindful of the added calories. For example:
- 1 slice of American cheese: 40 calories
- 1 slice of mozzarella cheese: 50 calories
If you're trying to keep calories in check, consider either skipping the cheese or opting for a lighter cheese like provolone or Swiss.
Healthier Modifications to Your Teriyaki Chicken Sandwich
If you're looking to make your Subway Teriyaki Chicken sandwich healthier or reduce its calorie content, there are several easy modifications you can make:
1. Choose a Healthier Bread Option
Instead of choosing the higher-calorie flatbread or honey oat, opt for a whole wheat or Italian bread. These will reduce the calorie count slightly while still giving you a satisfying sandwich experience.
2. Go Easy on the Sauce
Teriyaki sauce is a great way to add flavor, but it’s also high in sugar and calories. To cut back, you could ask for less sauce or even opt for a lighter condiment like mustard or vinegar.
3. Add Extra Veggies
Subway offers a wide range of fresh vegetables that can be added to your sandwich. Load up on cucumbers, tomatoes, spinach, or bell peppers to add flavor, texture, and nutrients without adding significant calories.
4. Skip the Cheese
If you're really focused on cutting back on calories, you can skip the cheese entirely. You'll save around 40–50 calories per slice of cheese, and you won't lose much in terms of flavor.
5. Go for the 6-Inch Size
If you're watching your calorie intake, choosing a 6-inch sandwich over a footlong can significantly reduce the calories and carbs in your meal. You can always pair the sandwich with a side of fruit or a small salad to make the meal more filling without going overboard on calories.
Is Subway Teriyaki Chicken a Healthy Option?
Subway’s Teriyaki Chicken sandwich can be a relatively healthy option depending on how you customize it. It offers a good source of protein from the chicken breast and some fiber if you opt for whole wheat bread and load up on veggies. However, the sauce can be high in sugar, and the bread is often made with refined flour, which adds calories without much nutritional value.
Key Considerations:
- Protein: Chicken is a lean protein, making it a solid choice for those looking to meet their protein needs.
- Carbohydrates: The sandwich is higher in carbs, particularly if you opt for the footlong or add extra bread. For a lower-carb version, skip the bread entirely and make a salad with the same ingredients.
- Fat: The fat content is relatively moderate. Choosing less cheese or skipping sauces with added fats (like ranch) will keep the fat content down.
Nutritional Comparison of Subway’s Teriyaki Chicken Sandwich
Here's a quick comparison of the calories, carbs, fat, and protein for Subway’s Teriyaki Chicken Sandwich with standard bread and sauces:
Nutrient |
6-Inch Teriyaki Chicken Sandwich |
Footlong Teriyaki Chicken Sandwich |
Calories |
370 |
740 |
Carbs |
48 grams |
96 grams |
Protein |
22 grams |
44 grams |
Fat |
9 grams |
18 grams |
As you can see, a footlong sandwich doubles the calories, carbs, fat, and protein of a 6-inch sandwich. Choosing a 6-inch sandwich will help keep the calorie count lower while still giving you a satisfying meal.
Conclusion: How Many Calories in Subway Teriyaki Chicken?
A 6-inch Subway Teriyaki Chicken sandwich typically contains 370 calories, while a footlong contains about 740 calories. The calorie count will vary based on the bread, sauces, and toppings you choose, so it's important to customize your sandwich according to your dietary goals. By making simple swaps like choosing whole wheat bread, reducing the sauce, and loading up on veggies, you can enjoy a delicious and relatively healthy meal that fits into your calorie plan. Whether you’re after a quick lunch or a filling dinner, the Teriyaki Chicken sandwich can be a satisfying option that you can tailor to your needs.