How many calories are in a raspberry cookie from Subway?

Subway is a popular fast food restaurant chain that offers a variety of sandwiches, salads, and snacks. One of the snack options at Subway is the raspberry cookie, which features a shortbread cookie with raspberry flavored chips throughout.

Quick Answer

A standard raspberry cookie from Subway contains approximately 220 calories.

Calorie Count Breakdown

The nutrition information for Subway’s raspberry cookie is as follows:

Serving Size Calories
1 cookie (66g) 220

As you can see, each 66 gram raspberry cookie contains 220 calories. This is the standard serving size for this menu item.

Factors Affecting Calorie Count

When determining the calorie count for any food item, there are several key factors involved:

  • Ingredients used in the recipe
  • Serving size
  • Preparation method
  • Any additional toppings or fillings

For the raspberry cookie at Subway, the main ingredients are flour, sugar, butter, raspberry flavored chips, and smaller amounts of other baking ingredients. These ingredients along with the serving size determine the total calorie count.

It’s important to note that variations in preparation and any customization with additional ingredients could alter the calorie amount. For example, if you add chocolate chips or other extra toppings to your raspberry cookie, you may be getting slightly more calories than the 220 listed for the standard version.

Calorie Composition

In addition to the total calories, we can also look at the calorie composition:

Total Fat Carbohydrates Protein
8g 34g 2g

From these nutritional values, we can determine the following calorie composition:

  • 72 calories from fat
  • 136 calories from carbohydrates
  • 8 calories from protein

This shows us that the majority of calories in the raspberry cookie comes from carbohydrates. Carbs provide 4 calories per gram, while fat provides 9 calories per gram and protein accounts for 4 calories per gram. So the 34 grams of carbs make up 136 calories, compared to 72 calories from 8 grams of fat, and 8 calories from 2 grams of protein.

Calorie Density

We can also calculate the calorie density of Subway’s raspberry cookie, which gives us an idea of the concentration of calories within a specific food volume or weight. Calorie density is often used to compare foods and make better selections for weight management.

To determine calorie density, we divide the total calories by the serving size weight:

Calorie Density = Calories / Serving size in grams

For the raspberry cookie:

Calorie Density = 220 calories / 66 grams

Calorie Density = 3.3 calories per gram

Foods with higher calorie density provide more calories per gram. Lower density foods provide fewer calories per gram and are considered less energy dense. The raspberry cookie has a moderately high density, providing over 3 calories in each gram. This indicates it is fairly energy dense despite its small serving size.

Comparing Calorie Density

We can better understand the concept of calorie density by comparing the raspberry cookie to other food options at Subway:

Food Item Calories Serving Size Calorie Density
Raspberry Cookie 220 66g 3.3 cal/g
Chocolate Chip Cookie 210 65g 3.2 cal/g
Apple Slices 35 136g 0.3 cal/g

Comparing the raspberry cookie to apple slices, we see the cookie provides over 10 times more calories per gram. So even though the total calorie count may be lower for a large serving of apple slices, the cookie packs in a lot more energy and calories by weight. This shows why calorie density is an important consideration for weight management.

Daily Calorie Needs

To put the 220 calories for a Subway raspberry cookie into the context of daily nutrition needs, we need to consider the average person’s recommended daily calorie intake.

According to the Dietary Guidelines for Americans, the recommended daily calorie intake levels are:

  • 2,000 calories per day for sedentary adult women
  • 2,400 calories per day for sedentary adult men
  • 2,800-3,200 for active adult women
  • 3,000-4,000 calories for active adult men

However, individual needs vary based on age, size, activity level and other health factors. The best gauge is to calculate your personalized calorie needs based on your lifestyle and fitness goals.

As a general estimate, the 220 calories in a Subway raspberry cookie would account for about 11% of a 2,000 calorie diet. For a more active individual needing 2,800 calories per day, the cookie would provide closer to 8% of the total daily needs.

Cookie Calories in Context

To further understand the 220 calorie raspberry cookie in context, here is how it compares to some other common foods and portions:

  • A small apple contains about 95 calories
  • One slice of pizza can range from 150-250 calories
  • A medium banana has about 105 calories
  • A slice of toast with butter is around 100 calories
  • A chocolate bar often ranges from 150-300 calories

As you can see, the raspberry cookie falls within the typical calorie range for many snack items and smaller meal portions. While 220 calories is a significant amount, it is not an excessive number of calories compared to many other foods we may eat during the day.

Nutrition Factors

When evaluating the raspberry cookie specifically, and all foods in general, it is important to look beyond just calories. Key aspects of nutrition to consider include:

  • Protein content
  • Healthy fats vs. unhealthy fats
  • Fiber content
  • Vitamins and minerals
  • Whole, unprocessed ingredients

While the raspberry cookie is relatively high in calories and carbohydrates, it is low in protein, fiber, vitamins and minerals. It is made with refined flour rather than whole grains. And much of the fat content comes from unhealthy saturated and trans fats.

For improved nutrition that still provides sweet flavor, some alternatives to consider are oatmeal cookies, cookies made with whole wheat flour, or options with dried fruit that supply fiber, vitamins and antioxidants.

Weight Management

For individuals trying to manage their weight, calories are an important factor to be aware of. Cookies and other sweets tend to be high in calories yet low in nutrition.

To keep cookie calories from sabotaging weight goals, here are some tips that can help:

  • Practice portion control – stick to a single cookie
  • Balance with more nutritious foods in your diet
  • Save cookies as an occasional treat rather than daily snack
  • Find ways to satisfy your sweet tooth with lower calorie options
  • Account for those discretionary calories within your daily calorie budget

Additionally, being physically active helps burn more calories to allow flexibility in your diet. Overall it comes down to moderation and finding balance between enjoying sweet treats and eating nutritious whole foods most of the time.

Cookie Alternatives

If you want to indulge your cookie craving but make a more calorie-conscious choice, here are some lower calorie cookie options to consider:

  • Fig Newtons – 110 calories per cookie
  • Chocolate wafer cookie – 25 calories per cookie
  • Gingersnaps – 23 calories per cookie
  • Animal crackers – 23 calories per cookie
  • Vanilla wafers – 22 calories per cookie

You can also look for 100 calorie pack versions of your favorite cookies. Or bake homemade cookies and make adjustments like using apple sauce or Greek yogurt instead of some of the butter or oil to reduce calories without sacrificing taste.

Healthy Baking Substitutions

Speaking of baking your own cookies, there are several ingredient swaps you can make to increase the nutrition of homemade cookies:

Instead of: Substitute:
White flour Whole wheat flour
Regular butter Unsalted butter
Vegetable oil Applesauce or mashed banana
White sugar Brown sugar, honey, or maple syrup
Chocolate chips Dried fruit like cranberries or raisins

With simple substitutions like these, you can give your cookies more fiber, nutrients, and natural sweetness while removing some of the refined and processed ingredients.

Portion Control

Regardless of the type of cookie you choose, practicing portion control is key to keeping calories in check. Here are some tips for portion control when indulging your cookie craving:

  • Stick to the standard one cookie serving size
  • Transfer a single serving onto a plate or napkin instead of eating from the package
  • Share a cookie with a friend or loved one
  • Savor each bite and eat slowly to prevent overeating
  • Drink water with your cookie to help fill up

Using these simple portion control strategies can help you balance enjoyment of cookies and other treats while still maintaining overall healthy eating habits.


In summary, a standard raspberry cookie from Subway contains approximately 220 calories. This calorie count is determined by the ingredients, serving size, and preparation method. While 220 calories may seem high for a single cookie, it is a moderate amount in the context of daily calorie needs and other common snack foods. Enjoying cookies and other sweets in moderation, practicing portion control, and balancing with nutritious foods can allow you to indulge your cravings while still achieving your health and nutrition goals.

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