Are subway Macadamia Cookies healthy?

Subway’s macadamia nut cookies have become an incredibly popular menu item. With their soft, chewy texture and sweet macadamia nut flavor, it’s easy to see why so many Subway customers enjoy these cookies as an afternoon snack or dessert. However, with growing concerns over healthy eating habits, many people wonder just how healthy Subway’s macadamia nut cookies really are. In this in-depth article, we’ll take a close look at the macronutrient and micronutrient profile of Subway’s macadamia nut cookies to find out how their calories, fats, carbohydrates, sugars, protein, fiber, vitamins, and minerals stack up. We’ll also compare their nutritional value to other dessert options like chocolate chip cookies and brownies to put their healthiness into perspective. Read on to learn all about the nutrients and health impacts of Subway’s sweet bakery treat!

Macronutrients in Subway Macadamia Nut Cookies

Subway’s macadamia nut cookies contain a fairly high amount of calories, fats, and carbohydrates compared to other snacks and desserts. Here is a breakdown of the macronutrients in one 1.4 oz (40g) Subway macadamia nut cookie:


One Subway macadamia nut cookie contains 220 calories. This represents about 11% of the daily calorie intake for a standard 2000 calorie diet. While the calorie count may seem high compared to a piece of fruit or other lighter snacks, it’s quite typical for the dessert category. For comparison, a 1.4 oz chocolate chip cookie from Subway contains 190 calories, while a 1.55 oz brownie contains 260 calories. So while Subway’s macadamia nut cookies are calorie dense, they are not drastically higher in calories than other sweet bakery items.

Total Fat

The total fat content in a Subway macadamia nut cookie is 11g. This represents about 14% of the recommended daily value (DV) for fat. The main sources of fat are from the macadamia nuts, vegetable oil, and butter in the cookies. While 11g of fat may seem high, it’s quite reasonable for a single-serving dessert item. Chocolate chip cookies also contain around 11g of fat.

Saturated Fat

Out of the total fat in Subway macadamia nut cookies, 5g comes from saturated fat. This represents about 25% of the DV for saturated fat. Saturated fats should be limited in the diet, as they can raise LDL “bad” cholesterol levels. The main sources of saturated fat in the cookies are the butter and palm oil. While the saturated fat content is quite high, it’s similar to other desserts like brownies, which provide 4.5g of saturated fat.

Trans Fat

Trans fats are the unhealthiest type of fat, as they not only raise bad cholesterol but also lower good HDL cholesterol. The good news is Subway’s macadamia nut cookies contain 0g of trans fat. Subway eliminated artificial trans fats from their menu items back in 2014, so you won’t find any trans fat in their current macadamia nut cookies.


Subway’s macadamia nut cookies contain 10mg of cholesterol. This represents 3% of the DV for cholesterol. While cholesterol is only found in animal products, small amounts are present in the cookies through ingredients like eggs and butter. The cholesterol level is quite low compared to other baked goods, as a chocolate chip cookie from Subway contains 25mg and a brownie contains 35mg.

Total Carbohydrates

A single Subway macadamia nut cookie contains 30g of total carbohydrates. This represents 10% of the DV for carbs. The main sources of carbohydrates are the wheat flour and sugar that make up the cookie dough. While 30g of carbs is a substantial amount from a single snack, it’s lower than some other options. Subway chocolate chip cookies contain 36g of carbs, while the brownies contain 40g of carbs.

Dietary Fiber

Subway’s macadamia nut cookies provide 1g of dietary fiber. This is just 4% of the daily recommended fiber intake. The small amount of fiber comes from the whole wheat flour in the cookies. Compared to other desserts, the fiber content is quite low, as chocolate chip cookies have 2g and brownies have 3g of fiber. The minimal fiber means macadamia nut cookies are not the most filling or gut-healthy choice.


A single Subway macadamia nut cookie contains 14g of sugar, which represents 15% of the DV. The main sweeteners used are brown sugar and honey. While 14g of sugar may seem high, it’s actually on the lower end for desserts. By comparison, Subway chocolate chip cookies have 18g of sugar and brownies contain 21g. So while the sugar content contributes to the calorie count, macadamia nut cookies are lower in added sugars than many other sweet treats.


Subway’s macadamia nut cookies contain 2g of protein. This represents just 4% of the daily recommended protein intake. The small amount of protein comes primarily from the eggs and wheat flour in the cookies. Overall, protein does not make up a significant portion of the cookies’ nutrients. Other desserts like brownies also only contain around 2g of protein.

So in summary, while Subway’s macadamia nut cookies are high in calories, fat, and carbs compared to more wholesome snacks, their macronutrient profile is quite typical and reasonable for a sweet, bakery-style dessert item. They are similar in nutrition to other cookies, brownies, and baked treats.

Micronutrients in Subway Macadamia Nut Cookies

In addition to the macronutrients that provide calories and energy, Subway’s macadamia nut cookies also contain smaller amounts of various micronutrients. Here is an overview of some of the key vitamins and minerals found in a 1.4oz macadamia nut cookie:

Vitamin A

Subway’s macadamia nut cookies contain 30IU of Vitamin A. This represents 1% of the daily value for Vitamin A. This small amount comes from eggs and butter in the cookie dough. Vitamin A supports eye health and immune function. However, the cookies are not a significant source of this vitamin.

Vitamin C

The cookies contain 0mg of Vitamin C. Vitamin C is not naturally found in any of the cookie ingredients. It plays a key role in immune function and collagen production. Since the cookies lack Vitamin C, they don’t support obtaining the daily requirement.


Each cookie provides around 20mg of calcium. This is 2% of the daily value for this mineral. Calcium is found in small amounts in the flour and eggs used to make the cookies. Calcium is essential for building strong bones and teeth. However, the cookies are not a meaningful source of calcium in the diet.


Subway’s macadamia nut cookies contain 0.5mg of iron. This represents 3% of the daily recommended iron intake. The iron content comes primarily from enriched wheat flour. Iron helps transport oxygen in the blood. Since the cookie provides just a small fraction of iron needs, they aren’t useful for obtaining adequate iron.


The cookies contain 36mg of potassium. This is 1% of the daily recommended potassium amount. Eggs, wheat flour, and butter provide minimal potassium. Potassium supports heart health, muscle function, and fluid balance in the body. But the cookies are very low in this essential mineral.

Other Vitamins and Minerals

Subway’s macadamia nut cookies contain 0-2% of other vitamins and minerals like vitamin D, thiamin, riboflavin, vitamin B6, folate, vitamin B12, phosphorus, magnesium, zinc, and selenium. However, they are not significant sources of any of these nutrients in the diet.

In summary, while Subway’s macadamia nut cookies provide traces of vitamins and minerals, they are not nutritionally dense in terms of micronutrients. The small amounts of vitamins and minerals contribute minimally to daily recommended intakes. So the cookies are more of an occasional treat rather than health-promoting snack.

Are Subway Macadamia Nut Cookies Healthy?

When determining if Subway’s macadamia nut cookies are healthy, it’s important to consider their nutritional value in the context of a balanced, complete diet. Here are some key factors to weigh:

– Calorie density – At 220 calories for a small 1.4oz serving, the calorie density is quite high at 150 calories per ounce. This makes them more of an occasional treat than daily snack.

– Macronutrients – While high in carbs, fat, and sugar compared to whole foods, the macronutrient profile is typical for the dessert category. The cookies are moderately high in saturated fat, but low in trans fats and cholesterol.

– Micronutrients – The cookies offer minimal micronutrient value, with only 1-4% DVs for vitamins and minerals. They are not nutritionally dense.

– Fiber – With just 1g of fiber per cookie, they lack the filling fiber of whole grains and do not support digestive or gut health.

– Ingredients – Simple ingredients like wheat flour, brown sugar, eggs, butter, and macadamia nuts make the cookies highly palatable, but not the most nutrient-dense choice.

– Portion size – At 1.4oz per cookie, the standard serving size is small and satisfying for a single dessert item. But the nutrition facts hold true for just one cookie.

– Processing – The cookies are made from processed white flour and oils and contain added sugars. This reduces the natural nutrition compared to less processed foods.

Overall, Subway’s macadamia nut cookies would be deemed a treat that should be enjoyed in moderation as part of an otherwise balanced diet, rather than a daily health food. Their great taste and texture make them an indulgent dessert or snack. But their high calorie, carb, fat and sugar content coupled with minimal fiber and nutrients mean they cannot be considered a wholesome, nutritious choice. Eating macadamia nut cookies and other baked sweets occasionally is perfectly fine for most healthy adults and kids – but they shouldn’t become a daily habit. For the best nutrition, cookies should be enjoyed alongside more nourishing foods like fruits, vegetables, lean proteins, whole grains, dairy, nuts and seeds. Ultimately, Subway’s macadamia nut cookies are a delicious snack to enjoy as a sometimes food without going overboard.

Healthier Alternatives to Subway Macadamia Nut Cookies

For those looking to make a more nutritious choice in place of Subway’s macadamia nut cookies, there are several healthier dessert alternatives to consider:

– Fresh fruit – Fruit like bananas, apples, berries, pineapple, grapes, and melon make a naturally sweet, lower calorie, fiber-rich substitute for cookies. A cup of fruit contains just 60-80 calories versus 220 calories in a cookie.

– Greek yogurt parfait – Top Greek yogurt with fresh fruit and a sprinkle of nuts and granola for a protein and calcium-packed treat. Or blend Greek yogurt with fruit for a creamy smoothie dessert.

– Baked oatmeal – Make cookie-like oatmeal bakes with oats, bananas, peanut butter, and dark chocolate chips for more fiber, potassium, and antioxidants.

– Protein bars – Look for a bar with minimal and natural ingredients like nuts, seeds, whole grains, and dried fruit with at least 10g protein and 5g fiber per serving.

– Trail mix – Create DIY trail mix from unsalted nuts, roasted soy nuts, sunflower seeds, dried cranberries, and dark chocolate chips for vitamin E, magnesium, and antioxidants.

– Frozen banana pops – Blend frozen bananas and nut butter, then freeze in popsicle molds for a naturally creamy, fruity faux ice cream dessert.

– Dark chocolate – Indulge in a small 1-2oz serving of 70% or greater dark chocolate for antioxidants, magnesium, and rich flavor with less sugar than milk chocolate.

While Subway’s macadamia nut cookies shouldn’t be an everyday choice for optimal nutrition, enjoying them occasionally as part of an overall balanced diet is perfectly healthy for most people. But making small swaps for more nutrient-dense foods can satisfy a sweet craving in a more wholesome way.

Key Takeaways on Subway Macadamia Nut Cookie Nutrition

– Subway’s macadamia nut cookies are high in calories, carbohydrates, total fat, saturated fat, and sugar compared to more nutrient-dense snacks.

– Macronutrients are similar to other desserts like chocolate chip cookies and brownies, so acceptable to enjoy occasionally in moderation.

– Micronutrient content is low, with the cookies providing minimal vitamins and minerals.

– Healthier alternatives include fresh fruit, Greek yogurt, baked oatmeal, protein bars, trail mix, and dark chocolate for more nutrition.

– While not the most nutritious choice, enjoying Subway’s macadamia nut cookies in moderation can be part of a balanced diet as an occasional sweet treat.


Subway’s macadamia nut cookies have a hearty amount of calories, carbohydrates, and fats coupled with minimal fiber, protein, and micronutrients. This nutritional profile is reasonably standard for the dessert category, though not optimal for a daily snack. While Subway eliminated artificial trans fats, the cookies are still high in saturated fat, sugar, and sodium. Overall, Subway’s macadamia nut cookies would be considered an indulgent treat best enjoyed occasionally in moderation, rather than a health food. Choosing nutrient-dense, high-fiber alternatives more often can help balance out eating baked sweets. Within the context of a varied diet with plenty of fruits, veggies, proteins, and whole grains, enjoying Subway’s macadamia nut cookies as a sometimes food is perfectly fine. Just be mindful of portion size and frequency to keep your overall calorie intake in check. In moderation alongside more wholesome choices, Subway’s macadamia nut cookies can be part of a balanced eating plan.

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