Subway’s Oven Roasted Chicken sandwich is a popular menu item that many customers enjoy. But with calorie counting and healthy eating habits becoming more prevalent, many are wondering just how many calories are in this sandwich option. In this comprehensive guide, we will break down the calorie count in a Subway Oven Roasted Chicken sandwich and look at ways you can modify the sandwich to make it fit your dietary needs.
The Basics of the Subway Oven Roasted Chicken Sandwich
The Oven Roasted Chicken sandwich at Subway starts with their freshly baked 9-grain wheat or Italian white bread. The standard build includes Oven Roasted Chicken breast strips, your choice of cheese and toppings, and either ranch, sweet onion sauce, or Baja Chipotle sauce. The full 6-inch sandwich contains between 360-480 calories, depending on the exact ingredients and sauces chosen.
Bread Choice
The first decision you’ll make when ordering your Oven Roasted Chicken sandwich is what type of bread you want. Here are the calorie amounts for each standard bread choice:
- 6-inch 9-Grain Wheat Bread: 120 calories
- 6-inch Italian White Bread: 120 calories
- 6-inch Honey Oat Bread: 130 calories
- 6-inch Flatbread: 110 calories
As you can see, the different bread choices are fairly similar in their calorie content. The 9-grain wheat and Italian white are the lowest at 120 calories per 6-inch loaf.
Protein – Oven Roasted Chicken
The Oven Roasted Chicken breast strips are the star ingredient and protein source in this sandwich. A standard portion of chicken strips contains 110 calories in a 6-inch sub.
Cheese
Adding cheese to your Oven Roasted Chicken sandwich will significantly increase the calorie count. Here are the calories for a 1-ounce portion of each cheese choice:
- American Cheese: 90 calories
- Monterey Cheddar: 90 calories
- Pepperjack Cheese: 90 calories
- Provolone Cheese: 80 calories
Swiss cheese is one of the lowest calorie options, with just 70 calories per ounce. So consider Swiss if you are trying to keep your sandwich more slim.
Veggies, Sauces, and Toppings
Adding vegetables and other toppings like lettuce, tomatoes, onions, pickles, and peppers will provide flavor and texture without adding too many calories. Some examples of calorie counts for veggies:
- Lettuce: 5 calories
- Spinach: 5 calories
- Tomatoes: 5 calories
- Cucumbers: 5 calories
- Green Peppers: 5 calories
- Red Onions: 10 calories
When it comes to sauces, ranch and chipotle southwest sauce are on the higher calorie end:
- Ranch: 70 calories
- Chipotle Southwest: 50 calories
Going with a lower calorie sauce like yellow mustard, sweet onion sauce, or oil and vinegar can save you some calories.
The Standard Oven Roasted Chicken Sandwich Calories
Now that we’ve looked at the components separately, what is the total calorie count of a standard Oven Roasted Chicken sandwich at Subway? Here is an example build:
- 6-inch 9-Grain Wheat Bread: 120 calories
- 2 ounces Oven Roasted Chicken Strips: 110 calories
- 1 ounce American Cheese: 90 calories
- Lettuce, Tomato, Onions, Pickles: ~15 calories
- Ranch Sauce: 70 calories
Total Calories: Around 405 calories
So in summary, a reasonably standard 6-inch Oven Roasted Chicken sandwich at Subway contains about 405 calories. The exact amount can vary based on the quantity of chicken and cheese and your choice of sauces and vegetables. But 400 calories is a reasonable estimate for a 6-inch sub.
Ways to Reduce the Calories in your Sandwich
While 405 calories isn’t too high for a meal, there are ways you can modify the standard sandwich to reduce the calorie count. Here are some ideas:
Pick Wheat Bread
Choosing the 9-grain wheat bread over the Italian white will save you about 20 calories in a 6-inch sub.
Limit the Cheese
Ask for just 1 slice or half portion of cheese to cut those calories by about 50.
Load up on Veggies
Get extra tomatoes, cucumbers, spinach, onions and other filling veggies that add nutrition without calories.
Mustard Instead of Mayo
Yellow mustard has only 15 calories per tablespoon compared to 90 calories for mayo.
Oil and Vinegar
Opt for oil and vinegar as a super low cal dressing alternative.
Skip the Bread Completely
Order your chicken and veggies as a salad instead of a sandwich to eliminate those calories.
Make it a Wrap
Switch to a spinach wrap instead of regular bread to save about 100 calories.
Nutrition Facts for Oven Roasted Chicken
Beyond just calories, Subway’s Oven Roasted Chicken can provide a nutritious addition to your diet when ordered wisely. Here is the full nutrition facts breakdown for a 6-inch Oven Roasted Chicken sandwich on 9-Grain Wheat bread:
| Nutrition Facts | 6-inch Sub | % Daily Value* |
|---|---|---|
| Calories | 405 | 20% |
| Total Fat | 12 g | 15% |
| Saturated Fat | 3.5 g | 15% |
| Trans Fat | 0 g | |
| Cholesterol | 55 mg | 15% |
| Sodium | 1210 mg | 50% |
| Total Carbohydrates | 53 g | 18% |
| Dietary Fiber | 5 g | 18% |
| Total Sugars | 6 g | |
| Protein | 32 g |
*Percent Daily Values are based on a 2,000 calorie diet
As you can see, while the sandwich does contain a significant amount of calories, fat, and sodium, it also provides protein, fiber, vitamins, and minerals that are essential to your health.
Protein
A 6-inch Oven Roasted Chicken sandwich contains 32g of protein, giving you about 64% of your daily protein needs. The chicken breast is an excellent source of filling protein to keep you satisfied.
Fiber
The 9-grain wheat bread provides 5g of fiber, which is 18% of your daily fiber requirements. The fiber will help you stay full while also supporting digestive health.
Sodium
The fairly high sodium content (1210mg) is one downside of the sandwich nutrition. Sodium is added through the bread, meat, and cheese. Limiting sauces and ordering a low-sodium option can help reduce the salt content.
How the Footlong Compares
Subway also offers the option to make your Oven Roasted Chicken sandwich a footlong rather than 6-inch. Here is how the nutrition compares:
- Calories in 6-inch: 405
- Calories in Footlong: 650
As expected, doubling the sandwich doubles the calorie content. Specifically, a footlong comes in around 650 calories. That is still not an excessive amount for a full meal, though modifications like limiting sauce and cheese are recommended to keep the calorie count a bit lower.
Oven Roasted Chicken Nutrition Compared to Other Proteins
How does Oven Roasted Chicken compare to other popular protein choices at Subway? Here is a nutrition overview:
| Protein | Calories (6-inch) | Fat | Carbs | Protein |
|---|---|---|---|---|
| Oven Roasted Chicken | 405 | 12g | 53g | 32g |
| Roast Beef | 320 | 8g | 38g | 22g |
| Turkey Breast | 280 | 3.5g | 51g | 18g |
| Ham | 370 | 10g | 49g | 18g |
| Tuna | 340 | 3.5g | 51g | 22g |
In terms of calories, Oven Roasted Chicken is moderately high compared to other proteins, though not excessively so. It has more fat than turkey or tuna, but less than roast beef or ham. The protein content is among the highest. So if you are looking for a solid protein source for muscle recovery or satiety, Oven Roasted Chicken is a good option.
Tips for Ordering
Here are some tips to keep in mind when ordering a Oven Roasted Chicken sandwich to get the most nutrition and value for your calorie needs:
- Opt for 9-Grain Wheat or other whole grain bread
- Get it as a salad or wrap if watching calories closely
- Load up with extra veggies for fiber and vitamins
- Use mustard, sweet onion sauce, or oil & vinegar instead of creamy dressings
- Stick to a single slice or half portion of cheese
- Ask for less sauce/dressing or on the side to control calories
- Turn it into a protein box meal with apple slices and yogurt
- Split the footlong with a friend to halve the calories
Healthiest Menu Combinations
To make your Oven Roasted Chicken sandwich even healthier, pair it with nutrient-dense side items and beverages. Here are some of the best options:
Veggie Protein Box
- 6-inch Oven Roasted Chicken sandwich
- Apple slices
- Yogurt
- Choice of drink
Salad and Sandwich
- 6-inch Oven Roasted Chicken salad
- Side garden salad with vinaigrette
- Water or unsweetened tea
Low-Cal Wrap and Fruit
- Oven Roasted Chicken spinach wrap
- Fruit cup
- Sparkling water
Cost of an Oven Roasted Chicken Sandwich
In addition to nutrition, cost is often an important factor when choosing menu items. Here is an overview of the pricing for an Oven Roasted Chicken sandwich at Subway:
- 6-inch sub: $4.99 – $6.99
- Footlong sub: $6.99 – $8.99
The exact price may vary a bit by location. Adding extra meat, premium cheeses, bacon, or avocado will also increase the price. Overall though, Oven Roasted Chicken is moderately priced compared to other protein options on the Subway menu.
Is the Oven Roasted Chicken Sandwich Healthy Overall?
When ordered wisely with whole grain bread, lots of veggies, and easy on the sauces, the Oven Roasted Chicken sandwich can be a relatively healthy option at Subway. The protein will help fill you up, the veggies provide important nutrients, and limiting salty sauces prevents excess sodium.
Additionally, the Oven Roasted Chicken only contains about 405 calories in a standard 6-inch sub, which is reasonable for a meal. If trying to follow a strict low-calorie diet, options like getting it as a salad or wrap may be better. But overall, the Oven Roasted Chicken is one of the healthier and more nutritious protein choices on the Subway menu.
Conclusion
When choosing your sandwiches at Subway, the Oven Roasted Chicken is an excellent option if you are looking for a meal high in protein, moderately low in calories, and full of nutritious vegetables. A 6-inch sub on wheat bread will come in around 400 calories, which you can further reduce by limiting cheese and sauces. Pair your Oven Roasted Chicken sandwich with one of Subway’s vitamin-packed salads or fresh fruit options to create a healthy and satisfying meal.
