Subway is one of the largest and most popular fast food chains in the world, known for offering customizable sandwiches and salads. The Oven Roasted Chicken sandwich is one of Subway’s classic offerings and a popular choice among health-conscious consumers looking for a high protein meal. But how many calories are actually in an Oven Roasted Chicken sandwich?
Calories in a Subway Oven Roasted Chicken Sandwich
According to Subway’s nutrition information, a 6-inch Oven Roasted Chicken sandwich contains the following calories:
| Item | Calories |
| 6-inch 9-Grain Wheat Bread | 210 |
| Oven Roasted Chicken Breast | 110 |
| Lettuce | 5 |
| Tomatoes | 10 |
| Total Calories | 335 |
So a 6-inch Subway Oven Roasted Chicken sandwich has a total of 335 calories. This is without any additional toppings or sauce.
Some key details:
– The 6-inch 9-Grain Wheat bread provides 210 calories. This is the standard bread for Subway sandwiches.
– The Oven Roasted Chicken Breast provides 110 calories. A 6-inch sub contains about 3 ounces of chicken.
– Lettuce and tomatoes provide minimal calories (5 and 10 calories respectively)
– No cheese or sauce is included in the calculation. Adding extra toppings will increase the calorie count.
So in its simplest 6-inch form with just the key ingredients, an Oven Roasted Chicken sandwich clocks in at 335 calories.
Calories with Toppings and Sauce
While the plain Oven Roasted Chicken sandwich is 335 calories, customers can customize their sandwich with toppings and sauces which will change the nutrition facts.
Here are some common add-ons and how they impact the calorie count:
– Cheese: Adding a cheese like American or Provolone will add about 50 calories.
– Ranch dressing: Ranch dressing has about 140 calories per 2 tablespoon serving.
– Southwest chipotle sauce: This creamy sauce has about 100 calories per 2 tablespoon serving.
– Bacon: Each slice of bacon adds about 45 calories.
So with a few standard toppings, it’s easy for the 6-inch Oven Roasted Chicken sandwich to end up with 500+ calories. Some examples with combos:
| Item | Calories |
| Sandwich with American Cheese | 385 |
| Sandwich with Bacon & Ranch | 520 |
| Sandwich with Bacon, Cheese, Chipotle Sauce | 635 |
As you can see, those additions can really make the calorie count add up!
Calories in a Footlong
Subway also offers the option to make any sandwich a footlong. So how many calories in a 12-inch footlong Oven Roasted Chicken?
The footlong contains about double the calories of a 6-inch sub. Here’s the breakdown:
| Item | Calories |
| 12-inch 9-Grain Wheat Bread | 420 |
| Oven Roasted Chicken Breast | 220 |
| Lettuce | 10 |
| Tomatoes | 20 |
| Total Calories | 670 |
So a footlong Oven Roasted Chicken sandwich with no toppings is 670 calories. With cheese, bacon, and sauce, that footlong sub can easily top 1,000 calories.
Lowest Calorie Options
If you’re looking to lower the calorie count, there are a few tweaks you can make:
– Get it as a 6-inch sub instead of a footlong.
– Choose a lower calorie bread like 9-Grain Wheat instead of Italian or Monterey Cheddar.
– Load up on veggies instead of cheese, bacon and heavy sauces.
– Opt for lighter sauces like yellow mustard, oil & vinegar.
– Ask for the chicken to be roasted instead of drenched in oil or butter.
Making those modifications can help bring down the total calorie count to under 400 calories even for a fully loaded sandwich.
Highest Calorie Options
On the opposite end, here are some ways to create a really high calorie Oven Roasted Chicken sandwich:
– Make it a footlong on Italian or Monterey Cheddar bread.
– Add extra meat like double chicken or bacon.
– Top with multiple types of cheese like American and Swiss.
– Slather on full-fat dressings like ranch, honey mustard, or chipotle southwest.
– Extra toppings like avocado, banana peppers, jalapeños.
– Oven bake it as a “cheese steak” with extra butter and oil.
Choosing those high-calorie options can make your footlong sub over 1,500 calories! That’s like eating an entire pizza slice for lunch.
Healthiest Ingredients
To make your Oven Roasted Chicken as healthy as possible, here are the best ingredients to choose:
– 9-Grain Wheat or Honey Oat bread
– Lots of veggies – spinach, onion, peppers, cucumber, lettuce, tomato
– Mustard or oil & vinegar for dressing
– No cheese or limited to 1 slice
– No heavy sauces like ranch, chipotle, etc
– Chicken breast roasted plain without extra butter or oil
– No extra meat or bacon
With those clean ingredients, you can create a filling Oven Roasted Chicken sandwich for under 400 calories and high in nutrients.
Comparison to Other Subway Sandwiches
The Oven Roasted Chicken sandwich clocks in at 335 calories for a 6-inch sub, making it one of the lower calorie options at Subway compared to sandwiches like:
| Sandwich | Calories (6-inch) |
| Meatball Marinara | 480 |
| Cold Cut Combo | 380 |
| Chicken & Bacon Ranch Melt | 630 |
| Steak & Cheese | 320 |
| Vegetarian | 230 |
The Oven Roasted Chicken provides a good source of lean protein while still being lower in calories than some of Subway’s more indulgent sandwich options.
Nutritional Benefits
Beyond just being low calorie, the Oven Roasted Chicken sandwich also provides nutritional benefits:
– High in protein. A 6-inch sub has about 37g protein from the chicken and bread.
– Good source of fiber. 9-Grain or Honey Oat bread provides 5-7g fiber.
– Vitamins and minerals from fresh veggies like tomatoes, onions, lettuce.
– No trans fat when avoiding fried meats like meatballs or pepperoni.
So in addition to being low-cal, the Oven Roasted Chicken sandwich can be a nutritious lunch or dinner choice.
Tips for Ordering
Here are some tips for ordering an Oven Roasted Chicken sandwich to get maximum nutrition but minimum calories:
– Opt for 6-inch over footlong unless very hungry.
– Get it on 9-Grain Wheat or Honey Oat bread.
– Load up on as many free veggies as you want.
– Ask for mustard, oil & vinegar instead of heavy sauces.
– Get single meat unless extra hungry.
– Skip the cheese and bacon toppings.
– Ask for chicken to be roasted plain, not drenched in oil.
– Avoid cookies, chips and sugary drinks as sides.
Ordering with those customizations in mind can help keep your Oven Roasted Chicken sandwich light, fresh and nutritious!
Conclusion
An Oven Roasted Chicken sandwich from Subway provides a good source of lean protein and nutrition. In its simplest 6-inch form with just chicken, vegetables and 9-Grain bread, it contains around 335 calories. But with footlong size, added cheese, bacon and sauces, the calories can quickly pile up. Choosing healthy ingredients and customizing your sandwich can help keep the calorie count lower. Subway’s Oven Roasted Chicken sandwich remains one of the lighter options, making it a diet-friendly choice.