How Many Calories Are in a Subway Turkey Footlong? Your Complete Guide

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If you’re trying to make healthier choices while eating out, Subway’s turkey footlong is often seen as a go-to option. But how many calories are actually in a turkey footlong from Subway? Whether you’re counting calories, watching your macros, or just curious about what goes into your sandwich, we’ve got you covered. In this friendly, easy-to-understand guide, we’ll break down the calorie count, nutritional details, and ways to customize your sub for your dietary needs.

Understanding Subway’s Turkey Footlong

Subway’s turkey breast sandwich is a classic menu item that’s popular for its lean protein and fresh toppings. The “footlong” version means you’re getting a 12-inch sandwich—double the size of the standard 6-inch sub. This makes it a filling meal, but it also means you’re getting double the calories and nutrients compared to the smaller size.

What’s in a Standard Turkey Footlong?

  • 12-inch wheat bread (or your choice of bread)
  • Sliced turkey breast
  • Lettuce, tomatoes, cucumbers, onions, green peppers (standard veggies)
  • No cheese or sauces by default (unless added)

Calorie Breakdown: Subway Turkey Footlong

The calorie count for a Subway turkey footlong depends on the bread and toppings you choose. Here’s the breakdown for a standard build:

  • Turkey Footlong (on 9-Grain Wheat Bread, no cheese or sauce): 560 calories

This includes only the turkey breast meat, bread, and standard fresh vegetables. If you pick different bread, add cheese, or pile on sauces, the calorie count will change.

Calories by Bread Type

  • 9-Grain Wheat: 560 calories
  • Italian (White): ~520 calories
  • Hearty Italian: ~540 calories
  • Multigrain Flatbread: ~620 calories
  • Italian Herbs & Cheese: ~600 calories

Calories by Cheese and Sauce Add-Ons

  • American Cheese (2 slices): +80 calories
  • Swiss Cheese (2 slices): +80 calories
  • Mayo: +200 calories (for footlong)
  • Honey Mustard: +60 calories (for footlong)
  • Ranch: +220 calories (for footlong)
  • Oil & Vinegar: +90 calories (for footlong)

If you want to keep your calorie count lower, skip the cheese and high-fat sauces. Opt for mustard or vinegar-based dressings instead.

Nutritional Facts: More Than Just Calories

Calories aren’t everything. Here’s a quick look at the other key nutrition facts for a standard Subway turkey footlong on 9-grain wheat bread (without cheese or sauce):

  • Total Fat: 7g
  • Saturated Fat: 1g
  • Sodium: 1,440mg
  • Total Carbohydrates: 90g
  • Dietary Fiber: 10g
  • Sugars: 16g
  • Protein: 38g

This sandwich is high in protein and fiber, making it a satisfying meal that can keep you full for longer. However, keep an eye on sodium—over half of your daily recommended intake is in this one sandwich!

How to Customize Your Turkey Footlong for Fewer Calories

If you’re looking to cut back on calories but still enjoy your turkey sub, here are some simple strategies:

  • Choose lower-calorie bread: Italian (white) has slightly fewer calories than wheat or flatbread.
  • Skip cheese and creamy sauces: These add significant calories and fat.
  • Pile on veggies: Load up on lettuce, tomatoes, cucumbers, and peppers for extra nutrition without extra calories.
  • Select lighter dressings: Mustard or vinegar-based options add flavor with minimal calories.
  • Go easy on salt-heavy toppings: Pickles and olives can boost sodium levels quickly.

A Sample Low-Calorie Build

  • Bread: Italian (White)
  • No cheese
  • No sauce or use mustard/vinegar
  • All standard veggies

This version comes in at around 500-520 calories, depending on exact veggie amounts and condiments.

Is the Subway Turkey Footlong Healthy?

The turkey footlong is one of the healthier options at Subway thanks to its lean protein and fresh veggies. It’s relatively low in fat and high in protein and fiber—great for keeping you full. However, be mindful of sodium content and extra calorie add-ons like cheese or creamy sauces.

Turkey Footlong vs. Other Subway Sandwiches

If you’re comparing options at Subway, here’s how the turkey footlong stacks up against other popular choices (all values approximate for footlongs with standard veggies and no cheese or sauce):

  • Turkey Breast: 560 calories
  • Oven Roasted Chicken: 620 calories
  • Tuna: 940 calories
  • Meatball Marinara: 960 calories
  • B.L.T.: 640 calories
  • Veggie Delight: 460 calories

The turkey sub is one of the lightest meat options available—only the Veggie Delight is lower in calories.

Your Questions Answered: Subway Turkey Footlong FAQ

How many calories are in a turkey footlong with cheese?

Add about 80-100 extra calories, depending on the type of cheese. For example, American or Swiss adds about 80 calories for two slices.

How many calories if I add mayo?

Mayo adds about 200 extra calories. Consider lighter sauces like mustard or skip sauce altogether to save calories.

Is the turkey footlong good for weight loss?

If you skip cheese and creamy sauces and load up on veggies, the turkey footlong can fit well into a weight-loss plan due to its high protein and fiber content.

What about sodium content?

The turkey footlong has about 1,440mg of sodium, which is over half of most adults’ daily recommended intake. If you’re watching your salt, consider eating half now and saving half for later.

Are there gluten-free options?

Subway offers some gluten-free bread options at select locations. Always check with your local store if you have dietary restrictions.

The Bottom Line: Making Your Subway Turkey Footlong Work for You

The Subway turkey footlong is a filling and relatively healthy fast-food choice—especially if you’re mindful of your toppings. Stick with lots of veggies, go easy on cheese and sauces, and choose lighter breads when possible. With these tips, you can enjoy your favorite sub without derailing your health goals!

If you’re ever unsure about nutrition info, check Subway’s official website or ask staff at your local store—they’re happy to help you make smart choices!

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