Quick Answer
The number of calories in a Subway teriyaki sub varies depending on the size and ingredients used. On average, a 6-inch Subway teriyaki sub contains between 320-480 calories, while a footlong contains 640-960 calories. Some key factors that affect the calorie count include:
- Sub size – Footlong subs have roughly double the calories of 6-inch subs.
- Bread type – Italian bread tends to be lower in calories than hearty Italian.
- Meat/protein – Chicken teriyaki will be lower in calories than steak teriyaki.
- Cheese – Adding cheese increases the calorie count by around 80 calories per serving.
- Sauces and dressings – Sauces like sweet onion or honey mustard add 50-90 extra calories.
- Vegetables – Veggies are low-calorie, so loading up will minimize the calorie density.
So in summary, a customized 6-inch teriyaki sub with chicken, lots of veggies, and easy on the sauces will contain around 320-350 calories. A footlong with steak, cheese, and sauce can get up to 960 calories or more.
How Many Calories in a Subway Teriyaki Footlong?
On average, a footlong Subway teriyaki sub contains between 640-960 calories. However, the number of calories can vary more widely depending on your choice of ingredients.
Here is a breakdown of the typical calorie counts for different footlong Subway teriyaki subs:
| Subway Footlong | Calories |
| Veggie Delite Teriyaki (light on sauce) | 640 |
| Chicken Teriyaki (with cheese) | 800 |
| Steak Teriyaki (with cheese) | 960 |
| Double Meat Steak Teriyaki (extra sauce) | 1120 |
As you can see, the type of meat and extras like cheese and sauces significantly increases the calorie count. A veggie sub with light sauce will be around 640 calories, while a double steak with cheese and sauce can exceed 1100 calories.
Some tips to reduce the calories in a footlong teriyaki sub:
– Choose chicken or veggie options instead of higher-fat meats like steak or meatballs.
– Skip the cheese to avoid an extra ~80 calories per slice.
– Opt for Italian or 9-grain wheat bread instead of hearty Italian.
– Load up on veggies like lettuce, tomatoes, onions, peppers and cucumbers.
– Use oil and sauces sparingly.
Making customizations like these can bring a footlong teriyaki down to around 750 calories or less. But getting extras like double meat or bacon can easily push it over 1000 calories.
Calories in a 6-inch Subway Teriyaki Sub
A 6-inch Subway teriyaki sub generally contains between 320-480 calories. Some examples:
– Veggie Delite Teriyaki (light sauce): 320 calories
– Chicken Teriyaki (with cheese): 400 calories
– Steak Teriyaki (with cheese): 480 calories
So the 6-inch subs have roughly half the calories of the comparable footlong options. The ingredients make a big impact, with veggie and chicken subs being lower in calories than steak or meatball versions.
Some ways to reduce the calories in a 6-inch teriyaki sub:
– Get it as a salad instead of bread to remove carbs.
– Pick lower-fat ingredients like rotisserie chicken instead of steak.
– Load up on salad veggies and go easy on sauces.
– Skip extras like cheese, bacon or avocado.
With smart customization choices, you can get a 6-inch teriyaki sub down to around 300-350 calories. Going with hearty Italian bread, double meat and lots of sauce could pack over 600 calories into a 6-inch.
Low Calorie Teriyaki Sub Combinations
Here are some ideas for building a delicious low-calorie Subway teriyaki sub around 600 calories or less:
6-inch Veggie Delite Teriyaki
– Bread: 9-Grain Wheat
– Protein: None
– Veggies: Lettuce, tomatoes, cucumbers, green peppers, onions
– Sauce: Sweet onion
– Cheese: None
(About 320 calories)
6-inch Rotisserie Style Chicken Teriyaki
– Bread: Italian
– Protein: Rotisserie Chicken
– Veggies: Spinach, red onions, jalapenos
– Sauce: Yellow mustard
– Cheese: None
(About 350 calories)
Footlong Chicken Teriyaki Salad
– Protein: Double Chicken Breast
– Veggies: Cucumbers, bell peppers, tomatoes, spinach
– Sauce: Low-fat Italian dressing
– Toppings: Baked tortilla chips
– Cheese: None
(About 550 calories)
As you can see, choosing lean proteins like chicken or going veggie style, loading up on low-cal veggies, and limiting extras like cheese and heavy sauces keeps the calorie count down. An added bonus is that these subs will be nutritious and filling due to the high fiber and volume.
Highest Calorie Teriyaki Subs at Subway
If you’re not watching what you get on your teriyaki sub, the calorie count can quickly skyrocket. Here are some of the highest-calorie teriyaki subs at Subway:
Footlong Double Steak Teriyaki
– Breads: Hearty Italian
– Protein: Double Portions of Steak
– Cheese: Double American
– Veggies: None
– Sauces: Sweet Onion and Chipotle Southwest
(About 1200 calories)
Footlong Meatball Marinara Teriyaki
– Bread: Italian Herbs & Cheese
– Protein: Meatballs
– Cheese: Provolone
– Veggies: None
– Sauces: Marinara and Teriyaki
(About 1050 calories)
Footlong Chicken Bacon Ranch Teriyaki
– Bread: Honey Oat
– Protein: Double Chicken Strips
– Cheese: Shredded Monterey Cheddar
– Veggies: None
– Sauces: Ranch and Teriyaki
(About 980 calories)
With extra portions of high-fat meats, bacon, lots of cheese, carbohydrate-heavy breads, and calorie-laden sauces, it’s easy to get a teriyaki sub with over 1000 calories or more. Chili and chips as a topping option can also add significant calories.
To make these higher-calorie subs healthier:
– Opt for lean meats like rotisserie chicken instead of steak or meatballs.
– Limit cheese and sauce portions.
– Add veggies to increase fiber and nutrients.
– Choose lower-calorie bread options like 9-grain wheat.
– Skip chips, bacon and other fatty toppings.
With some simple tweaks, you can still enjoy the flavors you love while keeping your teriyaki sub under control calorie-wise.
Tips for Creating a Low Calorie Subway Teriyaki Sub
Here are some great tips for ordering a Subway teriyaki sub that is lower in calories but still delicious:
– Size Matters: Opt for a 6-inch sub or turn it into a salad to cut calories in half automatically.
– Protein Pick: Choose lower-fat options like rotisserie chicken, turkey, ham or veggies instead of steak, meatballs or bacon.
– Cheese Control: Skip the cheese or ask for just one slice to save 80+ calories per serving.
– Veggie Up: Fill up on lettuce, tomatoes, cucumbers, onions, peppers and other veggies which add nutrients and fiber without a lot of calories.
– Sauce Strategically: Use oil-based or sweet sauces like mustard, sweet onion or honey mustard rather than cream-based ranch or chipotle mayo. And go easy on portion size.
– Bread Basics: Opt for Italian white or 9-grain wheat bread instead of higher-calorie hearty Italian or cheese breads.
– Skip the Extras: Forgo higher-calorie additions like bacon, avocado, chips or extra meat portions.
– Drink Choice: Opt for water or unsweetened tea instead of sugary sodas and juices which can add hundreds of calories.
Following these guidelines can help you enjoy the flavors of a Subway teriyaki sub while keeping your calorie count in check. A customized 6-inch sub with smart ingredient choices can clock in under 400 calories!
Nutrition Information for Subway Teriyaki Subs
In addition to calories, Subway teriyaki subs can provide a range of vitamins, minerals and nutrients when you choose nutritious ingredients. Here is some of the key nutritional information:
Protein
A 6-inch teriyaki sub with chicken, steak or other meats will provide 15-25g of protein. Getting a double portion or footlong sub boosts protein intake substantially to 30-50g.
Carbohydrates
Carbs range from 45-60g for a 6-inch sub and 90-120g for a footlong. Much of this comes from the bread itself. Opting for a salad helps minimize carbs.
Fiber
Fiber totals 3-5g for a 6-inch sub or 6-10g for a footlong. Adding veggies boosts fiber substantially.
Sodium
Sodium levels are quite high ranging from 800-1200mg due to soy sauce in the teriyaki and standard deli meats. Requesting light sauce helps reduce sodium intake.
Sugars
Added sugar is moderate at around 5-15g depending on sauces and dressings chosen. Skipping sugary drinks further minimizes sugar intake.
Healthy Fats
Most fat comes from meats and cheese. Choosing vegetable oil-based sauces like sweet onion provides some healthier unsaturated fats.
Overall, a Subway teriyaki sub can provide a quick meal with protein, carbs, and essential nutrients. Focusing on lean proteins, extra veggies, and easy sauce/dressing allows you to maximize nutrition and satisfaction while controlling calories, fat, and sodium.
Comparisons With Other Subway Sandwiches
Subway’s teriyaki subs have similar calorie and nutrition profiles as other classic Subway sandwiches. Here’s how they compare:
Italian BMT
Footlong Italian BMT: 850 calories, 37g fat
6-inch Italian BMT: 430 calories, 18g fat
Very high in sodium at 1800mg for footlong.
Meatball Marinara
Footlong: 1020 calories, 42g fat
6-inch: 510 calories, 21g fat
Among highest-calorie options at Subway.
Chicken & Bacon Ranch Melt
Footlong: 880 calories, 45g fat
6-inch: 430 calories, 22g fat
High in calories, fat, and sodium (over 2000mg).
Veggie Delite
Footlong: 320 calories, 4g fat
6-inch: 160 calories, 2g fat
Lowest-calorie Subway sandwich.
As you can see, teriyaki subs are comparable to other popular protein-based Subway subs in calories and nutrition when you avoid extras like double meat and cheese. For lowest calorie options, vegetarian style subs are your best bet.
Low Calorie Subway Teriyaki Sub Recipe
Here is a delicious recipe for making a lower calorie teriyaki sub at home:
Ingredients:
– 1 (6-inch) Italian or wheat submarine roll (150 calories)
– 3 oz cooked chicken breast, sliced (140 calories)
– 1/4 cup julienned carrots (15 calories)
– 1/4 cup julienned cucumber (10 calories)
– 1 cup mixed baby greens (10 calories)
– 1 tbsp reduced-sodium teriyaki sauce (15 calories)
Instructions:
1. Slice submarine roll lengthwise without cutting all the way through. Hollow out some of the bread from both sides.
2. Layer chicken slices evenly within the sub.
3. Top with julienned carrots and cucumbers.
4. Add baby greens.
5. Drizzle teriyaki sauce over top.
6. Enjoy your fresh, low calorie teriyaki sub!
Nutrition Facts:
Calories: 340
Fat: 4g
Carbs: 47g
Protein: 28g
Sodium: 400mg
This easy homemade recipe gives you the flavors of a Subway teriyaki sub in a lighter, more nutrition package by swapping in fresh vegetables, controlled sauce portions, and lean protein. You can easily modify ingredients to suit your tastes and calorie needs.
Healthier Alternatives to Subway Teriyaki Subs
Although Subway’s teriyaki subs can be modified for lower calories, they may still be high in sodium, processed meats, and refined carbs from white breads. Here are even healthier alternatives:
– Sushi Hand Rolls: Fill seaweed wraps with sushi rice, teriyaki chicken or tofu, carrots, cabbage, cucumber, and avocado. Much lower in calories, refined carbs, and sodium than Subway.
– DIY Teriyaki Rice Bowls: Make a rice bowl with brown rice, broccoli, teriyaki chicken, edamame, and other favorite veggies. Add ginger, garlic, sesame oil, and a lower-sodium teriyaki glaze.
– Teriyaki Lettuce Wraps: Replace the Subway bread with butter lettuce leaves for a low-carb, high-protein wrap filled with stir-fried veggies and teriyaki chicken or beef.
– Open Face Teriyaki Sandwiches: Use just one slice of sprouted whole grain bread and top with DIY teriyaki chicken or tofu, greens, tomatoes, avocado, and cucumber slices.
– Grilled Veggie & Quinoa Teriyaki Bowls: Mix up your own protein bowl with quinoa, grilled veggies like zucchini and bell peppers, edamame, and homemade teriyaki sauce using reduced-sodium tamari.
With a little creativity and effort in the kitchen, you can create even healthier and lower calorie teriyaki meals at home. They make a tasty and nutritious lunch or dinner.
Conclusion
Subway teriyaki subs can range greatly in calories and nutrition depending on your choice of ingredients. While heavy subs with lots of meat, cheese, sauce, and fatty toppings can exceed 1000 calories, customized versions focusing on lean proteins, extra veggies and minimal sauces can be as low as 300-400 calories for a 6-inch sub.
Overall, enjoy Subway teriyaki subs in moderation as part of a balanced diet, and opt for smaller sizes, lighter ingredients and easy sauces and dressings to keep your calorie intake on track. Follow the expert tips in this article to satisfy your cravings while minimizing the impact on your daily caloric budget and health goals.
