How many calories are in a Subway cold cut sub?

Subway is one of the most popular sandwich chains in the world, known for offering seemingly healthy options like sub sandwiches on freshly baked bread. However, while Subway sandwiches may seem like a nutritious choice, some options can pack quite a few calories.

One of Subway’s most popular sandwiches is the cold cut combo sub. This sandwich features Subway’s classic Italian white or wheat bread filled with layers of turkey-based meats, ham, salami, and provolone cheese. With so many high-calorie ingredients packed between two slices of bread, just how many calories are in a Subway cold cut sub?

Calories in a 6-inch Subway Cold Cut Combo Sub

The number of calories in a Subway cold cut combo sub depends on the size and ingredients selected. According to Subway’s nutrition information, a 6-inch cold cut combo sub contains the following calories:

  • 6-inch Italian White Bread Cold Cut Combo Sub: 320 calories
  • 6-inch Italian Wheat Bread Cold Cut Combo Sub: 300 calories
  • 6-inch Italian 9-Grain Wheat Bread Cold Cut Combo Sub: 280 calories
  • 6-inch Flatbread Cold Cut Combo Sub: 260 calories

As you can see, the standard 6-inch cold cut combo sub on Italian white bread contains 320 calories. Choosing wheat bread options like 9-grain wheat or flatbread will reduce the calories by about 20-60 calories.

Overall, a 6-inch cold cut combo sub ranges from 260-320 calories depending on the bread choice.

Calories in a 12-inch Subway Cold Cut Combo Sub

Here are the calories for a 12-inch cold cut combo sub from Subway:

  • 12-inch Italian White Bread Cold Cut Combo Sub: 640 calories
  • 12-inch Italian Wheat Bread Cold Cut Combo Sub: 600 calories
  • 12-inch Italian 9-Grain Wheat Bread Cold Cut Combo Sub: 560 calories
  • 12-inch Flatbread Cold Cut Combo Sub: 520 calories

A 12-inch cold cut combo sub contains about double the calories of the 6-inch sub. The standard 12-inch sub on Italian white bread has 640 calories, while flatbread has 520 calories.

In general, choosing wheat bread options or smaller sizes can reduce the calories versus white bread and larger subs.

Nutrition Information in Subway Cold Cut Combo Subs

In addition to calories, Subway provides complete nutrition information on their cold cut combo subs. Here is the nutrition breakdown for a 6-inch Italian white bread cold cut combo:

Nutrition Facts 6-inch Sub
Calories 320
Total Fat 8g
Saturated Fat 3.5g
Trans Fat 0g
Cholesterol 30mg
Sodium 1260mg
Total Carbohydrates 44g
Dietary Fiber 4g
Sugar 4g
Protein 16g

As you can see, a 6-inch cold cut combo contains 16g of protein but is also high in sodium at 1260mg. About 44g of the 320 calories come from carbohydrates.

There are also small amounts of fat and sugar.

Calories from Ingredients in Subway Cold Cut Combo

A Subway cold cut combo sub gets its calories from its main sandwich ingredients:

  • Bread: The Italian white or wheat bread accounts for about 200 calories in a 6-inch sub. The bread provides carbohydrates and fiber.
  • Meats: The turkey-based meats like ham, salami, and bologna contain about 60 calories in total, along with protein.
  • Cheese: A single slice of provolone cheese adds about 50 calories and fat.
  • Vegetables: Veggies like lettuce, tomatoes, onions, pickles, and peppers provide under 10 calories.
  • Sauces: Condiments like mustard, mayo, and Subway’s sandwich sauces add about 50-100 calories.

So the bread and meats make up the bulk of calories in a cold cut combo. Cheese, sauces, and vegetables make up the remainder.

Calories in Subway Cold Cut Combo Meat

To drill down further, here are the calories in the meats in a Subway cold cut combo:

  • Ham: Around 30 calories per 1 oz
  • Salami: Approximately 40 calories per 1 oz
  • Bologna: Around 30 calories per 1 oz

A 6-inch sub contains about 2 oz each of ham, salami, and bologna. So the meats total:

  • Ham: 60 calories
  • Salami: 80 calories
  • Bologna: 60 calories
  • Total: Around 200 calories

This equals about 60 calories per 1 oz serving of meat. The salt and fat in these processed meats contributes to their higher calorie content.

Calories in Subway Breads

Here are the approximate calories for Subway’s bread options in a 6-inch sub:

  • Italian White Bread: 200 calories
  • Italian Wheat Bread: 180 calories
  • Italian 9-Grain Wheat Bread: 160 calories
  • Flatbread: 120 calories

As shown, Italian white bread tops out at 200 calories for a 6-inch sub, while flatbread is just 120 calories. Choosing lighter wheat subs can save 40-80 calories per 6-inch sub.

How to Order a Lower Calorie Subway Cold Cut Combo

While the cold cut combo is one of Subway’s higher calorie subs, there are ways to reduce the calories:

  • Choose a 6-inch sub instead of a 12-inch.
  • Select wheat bread options like 9-grain wheat or flatbread.
  • Ask for extra vegetables instead of extra meat or cheese.
  • Order mustard, vinegar, or oil-based dressings instead of mayo.
  • Opt for low-fat cheese instead of regular provolone.
  • Ask for less sauce or put sauce and dressings on the side.

Following these guidelines can help cut 100-300 calories from your cold cut combo sub compared to higher calorie options.

Low-Calorie Subway Cold Cut Combo Order

Here is an example order for a lower calorie 6-inch Subway cold cut combo:

  • Bread: 6-inch 9-Grain Wheat
  • Meats: Ham, Salami, Bologna
  • Cheese: Low-Fat Provolone
  • Veggies: Lettuce, Tomatoes, Cucumbers, Green Peppers, Onions
  • Sauce: Yellow Mustard

This sub would contain around 280 calories, saving you 40 calories compared to white bread. Adding extra veggies boosts nutrition without adding many calories.

Healthiest and Unhealthiest Ingredients to Customize Subway Cold Cut Combo

To make your cold cut combo even healthier, consider adding these low-calorie ingredients:

Healthy Add-Ons:

  • Lettuce, spinach, tomato, cucumbers, peppers, onions
  • Mustard, vinegar, oil, hot sauce, salt and pepper
  • Apple slices or side salad instead of chips
  • Water or unsweetened tea for drink

Less Healthy Choices:

  • Extra meat, extra cheese
  • Bacon, pepperoni, salami (extra processed meats)
  • Ranch, honey mustard, sweet onion sauce
  • Mayonnaise, regular or heavy
  • Chips, cookies or soda as side/drink

Choosing more vegetables can add fiber and nutrients without spiking calories. Meanwhile, extra meats, cheese, sauces and sides like chips quickly increase the calorie count.

How Subway Cold Cut Combo Compares to Other Sandwich Chains

Subway is not the only sandwich chain with cold cut subs on the menu. Here’s how their cold cut combo stacks up against some competitors:

Sandwich Chain Cold Cut Sub Calories (6-inch)
Subway 260-320
Jersey Mike’s 450-680
Jimmy Johns 440-510
Firehouse Subs 470-890

Subway’s cold cut subs tend to be lower in calories than competitors. Jersey Mike’s, Jimmy John’s, and Firehouse Subs use higher calorie ingredients like oil and mayo-based dressings, cheese, and meats.

Subway’s lighter bread and vegetable-based toppings contribute to their lower calorie count in cold cut subs.

Health Impact of Subway Cold Cut Combo

Here is some information on the potential health impacts of Subway cold cut subs:

Benefits

  • High protein from meats – 16g in 6-inch sub
  • Low fat options available
  • Vegetables provide vitamins, minerals
  • Whole grain bread options
  • Lower calorie than many competitor subs

Downsides

  • High sodium from meats, bread – 1260mg in 6-inch
  • Nitrates/preservatives in meats may be harmful
  • Refined carbs from white bread
  • High calories from large subs, extra meats, cheese, sauces

Overall, Subway cold cut subs can provide protein but also contain high sodium and nitrates from processed meats. Choosing whole grain subs in smaller sizes with extra veggies can help increase the nutrition.

Conclusion

A Subway cold cut combo sub can contain anywhere from 260-640 calories, depending on the size and ingredients. A 6-inch Italian white bread sub has 320 calories, while a footlong has double that at 640 calories.

Choosing smaller subs on wheat or flatbread buns can reduce the calories up to 20% compared to white bread. Adding extra vegetables instead of high-calorie meats, cheeses, and sauces also helps cut calories.

While cold cut subs are high in sodium and nitrates, the protein and veggie options at Subway make it one of the healthier choices among popular sub sandwich chains. Just be mindful of your portion sizes and topping choices to keep your cold cut combo calorie count in check.

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