How Many Calories in Subway Oven Roasted Chicken Breast? Your Guide

The Truth About How Many Calories Are in Subway Oven Roasted Chicken Breast

Ever found yourself staring at the Subway menu, wondering about the nutritional lowdown of your favorite Oven Roasted Chicken Breast sub? You’re not alone! This popular choice is often seen as a go-to for a lighter meal, but the truth is, the calorie count can change quite a bit depending on how you build it. Let’s dive into the details, so you can enjoy your next Subway meal knowing exactly what’s in it.

The Basic Breakdown: Your 6-Inch Oven Roasted Chicken Breast Sub

Let’s start with the foundation. A standard 6-inch Oven Roasted Chicken Breast sub, served on 9-grain wheat bread with no cheese or sauce, clocks in at approximately 310 calories. This is a pretty solid starting point, offering a good source of protein without too many calories. But remember, this is just the beginning!

Understanding the Calorie Contributors

Your Subway sub is a blank canvas, and every ingredient you add paints a different picture on the calorie front. Here’s how different components impact the final tally:

1. Bread Choices Matter

The type of bread you pick is one of the biggest calorie determinants. While 9-grain wheat is a common healthy choice, other options vary slightly:

• 9-Grain Wheat: Around 210 calories
• Hearty Italian: Around 210 calories
• Italian White: Around 200 calories
• Artisan Italian: Around 200 calories
• Multigrain Flatbread: Around 220 calories
• Artisan Flatbread: Around 220 calories
• Gluten-Free Bread: Around 220 calories

As you can see, some breads are slightly lighter than others, but the difference isn’t massive. Choosing a “healthier” bread like 9-grain wheat often comes down to fiber content rather than a huge calorie saving.

2. Cheesy Additions

Cheese adds flavor and texture, but it also adds calories and fat. If you’re watching your intake, consider skipping it or choosing wisely:

• American Cheese: Approx. 40 calories per serving
• Provolone Cheese: Approx. 45 calories per serving
• Swiss Cheese: Approx. 50 calories per serving
• Shredded Monterey Cheddar: Approx. 60 calories per serving
• Pepperjack Cheese: Approx. 60 calories per serving

Even a single slice or a sprinkle of cheese can add a noticeable amount to your total.

3. Sauces and Dressings: Hidden Calories

This is where many people get tripped up. Sauces are often delicious but can be sneaky calorie bombs. A little can go a long way, or a lot can add hundreds of calories:

• Ranch: Approx. 110 calories
• Chipotle Southwest: Approx. 100 calories
• Mayonnaise: Approx. 100 calories
• Light Mayonnaise: Approx. 50 calories
• Sweet Onion Teriyaki: Approx. 40 calories
• Mustard: Approx. 15 calories
• Vinegar/Hot Sauce: Approx. 0 calories

Opting for a generous drizzle of a creamy dressing like Ranch can easily double the calories of your plain chicken breast, bread, and veggie base!

4. Veggies: Your Calorie-Friendly Friends

Good news! All the fresh vegetables like lettuce, tomatoes, onions, cucumbers, green peppers, and spinach are very low in calories and packed with nutrients and fiber. Load them up without guilt! They add volume, crunch, and health benefits without significantly increasing your calorie count.

A Closer Look at Nutrition (6-inch Oven Roasted Chicken Breast, no cheese/sauce)

Beyond just calories, it’s helpful to understand the overall nutritional profile of this sub:

• Protein: Around 23g
• Fat: Around 4.5g
• Carbohydrates: Around 45g
• Sodium: Around 610mg

This sub is an excellent source of lean protein, which is great for feeling full and supporting muscle health. The carbohydrate content primarily comes from the bread. It’s worth noting the sodium content, which can be a bit high, especially if you add salty condiments or extra processed ingredients.

Making Smart Choices: Tips for a Lighter Subway Sub

The beauty of Subway is customization. Here’s how you can enjoy your Oven Roasted Chicken Breast sub while keeping calories in check:

1. Choose Your Bread Wisely: While calorie differences aren’t huge, opting for Artisan Italian or Italian White (if available and preferred) can save a few calories. Or stick with 9-grain wheat for its fiber benefits.
2. Go Easy on the Cheese (or Skip It): If you love cheese, consider asking for half a portion or choosing a lower-calorie option like American or Provolone.
3. Be Mindful of Sauces: This is your biggest opportunity to save calories. Go for lighter options like mustard, vinegar, hot sauce, or the Sweet Onion Teriyaki. Ask for sauces on the side, or for a light drizzle instead of a heavy application.
4. Load Up on Veggies: Pile on all the fresh, colorful vegetables! They add flavor, nutrients, and bulk without a significant calorie increase.
5. Pair with Water: Skip sugary sodas and opt for water, unsweetened tea, or diet soda to save liquid calories.

Is the Oven Roasted Chicken Breast Sub a Healthy Option?

Absolutely, it can be! Compared to many other fast-food options, a well-customized Oven Roasted Chicken Breast sub stands out as a healthier choice. It provides a substantial amount of lean protein, can be packed with fiber-rich vegetables, and allows you to control fat and sodium by choosing your bread, cheese, and sauces carefully. The key word here is “customized.” By being aware of your choices, you can turn a potentially calorie-dense meal into a truly balanced and healthy one.

Frequently Asked Questions About Subway Calories

How many calories are in a footlong Oven Roasted Chicken Breast sub?

Generally, a footlong sub is double the calories of a 6-inch sub. So, a basic footlong Oven Roasted Chicken Breast (on 9-grain wheat, no cheese, no sauce) would be around 620 calories.

What are the lowest calorie breads at Subway?

The Artisan Italian and Italian White breads are typically the lowest calorie options, both around 200 calories for a 6-inch serving.

What is the healthiest sauce for a Subway chicken sub?

For the absolute lowest calories, opt for vinegar or hot sauce, which have virtually 0 calories. Mustard is also a great low-calorie choice at around 15 calories. Sweet Onion Teriyaki is another good option for flavor with only about 40 calories.

Your Smart Subway Choices

Next time you’re at Subway, you’ll be armed with the knowledge to build a sub that fits your dietary goals! The Oven Roasted Chicken Breast is a fantastic foundation for a healthy meal. Just remember to be mindful of your bread, cheese, and sauce choices, and always embrace those delicious, fresh veggies. Enjoy your custom-made, nutritious and tasty sub!