A Subway sweet onion chicken teriyaki sandwich is a popular menu item at the Subway restaurant chain. It contains grilled chicken strips, sweet onions, teriyaki sauce, and vegetables on 9-grain wheat bread. Many people enjoy this sandwich but are curious about its calorie content, especially if they are counting calories or following a specific diet plan. In this article, we will provide a detailed breakdown of the calories in each ingredient of a Subway sweet onion chicken teriyaki sandwich and calculate the total calories for the entire 6-inch sandwich.
Calories in Subway 9-Grain Wheat Bread
The base of a Subway sweet onion chicken teriyaki sandwich is their 9-grain wheat bread. Here are the nutrition facts for a 6-inch Subway 9-grain wheat bread:
| Serving Size | 1 6-inch sub |
| Calories | 210 |
| Total Fat | 1.5g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 490mg |
| Total Carbohydrates | 41g |
| Dietary Fiber | 7g |
| Sugars | 2g |
| Protein | 11g |
As you can see, a 6-inch Subway 9-grain wheat sub provides 210 calories. This will form the base of our sweet onion chicken teriyaki sandwich.
Calories in Subway Sweet Onion Chicken Teriyaki Meat
The star ingredient in this sandwich is the sweet onion chicken teriyaki meat. Subway prepares this by grilling chicken breast strips and glazing them with a sweet teriyaki sauce and onions.
Here are the nutrition facts for the sweet onion chicken teriyaki meat:
| Serving Size | 4.5oz (128g) |
| Calories | 180 |
| Total Fat | 3g |
| Saturated Fat | 0.5g |
| Trans Fat | 0g |
| Cholesterol | 55mg |
| Sodium | 830mg |
| Total Carbohydrates | 9g |
| Dietary Fiber | 0g |
| Sugars | 8g |
| Protein | 24g |
A standard serving of sweet onion chicken teriyaki meat provides 180 calories.
Calories in Subway Vegetables
A Subway sweet onion chicken teriyaki sandwich comes with a standard serving of veggies, including lettuce, tomatoes, onions, and pickles. Here are the typical nutrition facts for Subway veggie toppings:
| Serving Size | 1 serving |
| Calories | 10 |
| Total Fat | 0g |
| Sodium | 10mg |
| Total Carbohydrates | 2g |
| Dietary Fiber | 1g |
| Sugars | 1g |
| Protein | 1g |
The veggie toppings add a minimal amount of 10 calories to the sandwich.
Total Calories in a Subway Sweet Onion Chicken Teriyaki Sandwich
Now let’s add up the calories from each ingredient to determine the total calories in a 6-inch Subway sweet onion chicken teriyaki sandwich:
| 9-Grain Wheat Bread | 210 calories |
| Sweet Onion Chicken Teriyaki Meat | 180 calories |
| Veggies | 10 calories |
| Total Calories | 400 calories |
In total, a 6-inch Subway sweet onion chicken teriyaki sandwich contains around 400 calories. This calorie count is for the sandwich with standard ingredients and no added sauces or dressings. Adding cheese orextra meat would increase the calorie count, while eliminating the bread or switching to a low-calorie dressing would lower the total calories.
So in summary, you can enjoy the flavors of this popular Subway sandwich without consuming too many calories in one meal. The sweet teriyaki chicken and vegetables provide protein, carbs, and nutrients without going overboard on fat and calories. A 6-inch sweet onion chicken teriyaki sandwich clocks in at a reasonable 400 total calories.
Nutritional Benefits
Now that we know the calorie content of a Subway sweet onion chicken teriyaki sandwich, let’s take a look at some of the key nutritional benefits it provides:
Protein
With 24g of protein from the chicken, this sandwich provides close to half of the recommended daily protein intake. Protein helps keep you full and satisfied, builds and repairs muscle tissue, and supports a healthy metabolism.
Fiber
The 9-grain wheat bread has 7g of dietary fiber per 6-inch serving, while the veggies provide 1g of fiber. Getting adequate fiber promotes healthy digestion and helps control blood sugar levels.
Vitamins & Minerals
Onions and tomatoes in the sandwich provide vitamin C, an antioxidant that supports immune function. The wheat bread is enriched with B vitamins like folate and iron.
Lean Protein & Fat
Chicken breast is a lean source of protein with minimal saturated fat and zero trans fat. This makes the sweet onion chicken teriyaki a heart-healthy choice.
Carbohydrate Control
With 41g of carbs from the bread, this sandwich allows you to limit refined carbs and easily substitute or remove the bread to further control carb intake.
Customization for Lower Calories
While the standard sweet onion chicken teriyaki sandwich is reasonably low in calories at 400, there are ways to further reduce the calorie count by customizing your order:
Skip the Bread
Ordering the sweet onion chicken as a salad without the bread drastically cuts the calories, resulting in just 190 calories total.
Load Up on Veggies
Adding extra veggies like spinach, cucumbers, peppers and onions will add more nutrition without substantially increasing calories.
Use Mustard Instead of Mayo
Opt for yellow mustard rather than mayo-based dressings to enjoy flavor without the added fat and calories.
Pick Whole Wheat Over White Bread
Choosing whole wheat subs like the 9-grain wheat will save you calories compared to white bread options.
Skip the Cheese
Bypassing the cheese topping saves you about 80 extra calories. Order your sandwich with just meat and veggies.
Low Calorie Subway Ordering Tips
If you’re looking to create an even lower calorie Subway meal, keep these healthy ordering tips in mind:
Smaller Portions
Opt for a 6-inch sub or a salad instead of a large 12-inch sandwich to instantly cut calories in half.
Load Up on Vegetables
Pile on the veggies and go easy on sauces and dressings to maximize nutrition and minimize calories.
Choose Whole Grain Bread
Select whole wheat or multigrain bread varieties over white breads for more fiber and nutrients.
Pick Lean Proteins
Chicken breast, turkey, ham and roast beef are some of the leanest protein options at Subway.
Skip the Cheese
Cheese adds saturated fat and calories. Build your sandwich without it.
Mustard Over Mayo
Flavor your sandwich with yellow mustard rather than mayo to save on calories.
Easy on Sauces
Use oil and vinegar or limit sauce portions since they can be high in fat and calories.
Healthier Subway Meal Ideas
Here are some ideas for putting together a lower calorie Subway meal:
Turkey & Veggie Wrap
A turkey, spinach and tomato wrap made with a whole wheat tortilla, mustard and vinegar is delicious and nutritious at around 300 calories.
Roast Beef Salad
Build a salad with roast beef, lettuce, cucumbers, tomatoes, onions, peppers, and a sprinkle of cheese paired with oil, vinegar and mustard.
Veggie Delite Sandwich
A 6-inch Veggie Delite loaded up with all the fresh veggies makes for a filling low-calorie choice at under 200 calories.
Chicken Salad Sandwich
The chicken salad sandwich made with a scoop of chicken salad, veggies, and mustard on 9-grain wheat bread keeps calories around 300.
Ham and Egg Breakfast Sandwich
For breakfast, try a ham, egg white, cheese and veggie sandwich on flatbread for about 300 calories.
Comparable Restaurant Nutrition Information
To put the nutrition information of Subway’s sweet onion chicken teriyaki sandwich in context, let’s compare it to similar offerings from other popular restaurants:
| Restaurant | Sandwich | Calories |
|---|---|---|
| Subway | Sweet Onion Chicken Teriyaki (6″) | 400 |
| McDonald’s | Grilled Chicken Sandwich | 350 |
| Wendy’s | Homestyle Chicken Sandwich | 490 |
| Burger King | Tendergrill Chicken Sandwich | 440 |
| Starbucks | Roasted Chicken & Avocado Sandwich | 490 |
As you can see, Subway’s sweet onion chicken teriyaki sandwich is reasonably aligned with comparable chicken sandwiches from other leading chains. It provides less calories than options from Wendy’s and Starbucks. Overall, Subway’s nutrition information is competitive for those looking for a lighter sandwich option.
Cooking a Lower Calorie Copycat at Home
To recreate the flavors of the Subway sweet onion chicken teriyaki sandwich at home with even fewer calories, try making this easy copycat recipe:
Ingredients:
- 1 boneless, skinless chicken breast (about 4oz)
- 1 tbsp reduced-sodium teriyaki sauce
- 1 tsp sesame oil
- 1⁄4 sweet onion, thinly sliced
- 1 whole wheat hamburger bun
- Handful of spinach leaves
- 2 slices tomato
- 1 tblsp yellow mustard
Instructions:
- Pound the chicken to an even thickness and grill or pan fry until cooked through.
- Brush the cooked chicken with teriyaki sauce.
- Heat the sesame oil in a pan and cook the onion slices until softened and caramelized.
- Toast the whole wheat bun until lightly browned.
- Assemble the sandwich by layering the chicken, onions, spinach, tomato and mustard on the bun.
This easy homemade version has a similar great taste for about 320 calories, saving you 80 calories compared to Subway!
The Verdict
When assembled according to standard recipe guidelines, a 6-inch Subway sweet onion chicken teriyaki sandwich contains about 400 calories. This calorie count is based on the following ingredients:
- Subway 9-Grain Wheat Bread: 210 calories
- Sweet Onion Chicken Teriyaki Meat: 180 calories
- Veggies: 10 calories
Customizing your sandwich by limiting calorie-dense sauces, skipping the cheese, and loading up on veggies can reduce the calorie content even further. Overall, when ordered with reasonable customizations, the Subway sweet onion chicken teriyaki sandwich can be a lighter fast food option that provides protein, fiber and nutrition without an excessive calorie load. Recreating this flavorful sandwich at home can potentially save you even more calories.
Conclusion
In this article, we learned that a 6-inch Subway sweet onion chicken teriyaki sandwich contains around 400 calories with the standard ingredients. The two main calorie sources are the 9-grain wheat bread at 210 calories and the chicken teriyaki meat at 180 calories. Customizing your sandwich with extra veggies, avoiding cheese and mayo, and opting for whole grain bread can further reduce the calories. This popular Subway menu item can be a lighter option, especially when customized or compared to some other chicken sandwiches at over 500 calories. Making your own copycat version at home opens up even more opportunities for cutting calories while enjoying the delicious flavors. So if you’re craving Subway’s take on a teriyaki chicken sandwich, order it or make it yourself with smart tweaks to keep the calorie content in check.