Subway is one of the most popular fast food chains, known for serving sandwiches, wraps, and salads. The tuna melt is a classic Subway sandwich, made with tuna salad, cheese, and vegetables on bread. For many people watching their calorie intake, knowing the calorie count of menu items is important. This article will provide a detailed breakdown of the calories and nutrients in a Subway tuna melt.
Calories in a Subway Tuna Melt
The total calories in a Subway tuna melt can vary depending on the specific ingredients and size ordered. Here is an overview of the typical calorie counts:
6-inch Tuna Melt
– Tuna on wheat bread: 320 calories
– Tuna on white bread: 340 calories
– With American cheese: Add 70 calories
– With provolone cheese: Add 80 calories
– With vegetables (lettuce, tomatoes, pickles, onions, etc.): Add 20-40 calories
Footlong Tuna Melt
– Tuna on wheat bread: 640 calories
– Tuna on white bread: 680 calories
– With American cheese: Add 140 calories
– With provolone cheese: Add 160 calories
– With vegetables (lettuce, tomatoes, pickles, onions, etc.): Add 40-80 calories
So a 6-inch tuna melt on wheat bread with American cheese and veggies is typically around 410 calories. A footlong with provolone and veggies is around 880 calories.
Tuna Melt Nutrition Facts
In addition to calories, other nutritional contents of a Subway tuna melt include:
Fat
– 6-inch: 9g total fat
– Footlong: 18g total fat
The tuna salad contains mayonnaise, adding saturated fat. Using provolone cheese also increases the saturated fat amount compared to American cheese.
Carbohydrates
– 6-inch: 54g carbs
– Footlong: 108g carbs
A tuna melt gets most of its carbs from the bread. Ordering it on wheat bread gives you more fiber and nutrients than white bread.
Protein
– 6-inch: 32g protein
– Footlong: 64g protein
The tuna salad contains tuna fish and egg, providing a significant amount of protein.
Sodium
– 6-inch: 1240mg sodium
– Footlong: 2480mg sodium
The tuna salad, bread, and cheese all contain sodium, making the tuna melt a high-sodium choice.
Sugars
– 6-inch: 4g sugar
– Footlong: 8g sugar
Simple carbs from the bread account for the sugar content.
Vitamins and Minerals
The tuna melt provides vitamins and minerals including:
– Vitamin A
– Vitamin C
– Vitamin D
– Calcium
– Iron
– Potassium
– Folate
The actual amounts will depend on the specific ingredients chosen, like vegetables and wheat bread versus white bread.
Ways to Reduce Tuna Melt Calories
If you want to lighten up your tuna melt, here are some tips:
– Order it as a 6-inch sub instead of footlong
– Choose wheat bread instead of white
– Load up on veggies like lettuce, tomatoes, cucumbers, spinach
– Pick provolone cheese instead of American cheese
– Ask for mustard instead of mayo-based sauces
– Go easy on olives, banana peppers, and other high-calorie toppings
– Opt for oil & vinegar dressing rather than ranch, caesar, etc.
– Skip the cheese and ask for extra vegetables instead
Making some simple modifications when customizing your tuna melt can reduce the calories, fat, carbs, and sodium while adding more fiber and nutrients.
Lowest Calorie Subway Tuna Melt
The lowest calorie Subway tuna melt possible is around 310 calories for a 6-inch sub.
To create the lowest calorie tuna melt:
– Order it as a 6-inch sub
– Get it on wheat bread
– Load up on veggies like lettuce, tomatoes, onions, peppers, cucumbers, spinach, etc.
– Skip the cheese
– Use mustard for the dressing
– Avoid any other sauces or dressings
– Skip any high-calorie toppings like bacon, chips, or extra cheese
This customized tuna melt maximizes the fiber and nutrients from the vegetables and wheat bread while eliminating excess calories, fat, and sodium.
Highest Calorie Subway Tuna Melt
On the opposite end, the highest calorie Subway tuna melt can top 1000 calories.
To create the highest calorie tuna melt:
– Make it a footlong sub
– Order it on white bread
– Add double American cheese
– Load up on high-calorie toppings like bacon, extra cheese, avocado
– Spread on mayo-based sauces and dressings like ranch or chipotle southwest
– Add olives, banana peppers, and jalapeños
– Avoid watery vegetables like lettuce and tomatoes
– Opt for a bag of chips as the side
– Choose a high-sugar/high-calorie drink like lemonade or fruit punch
This footlong tuna melt loaded with calories, fat, carbs, sugar, and sodium hits over 1000 calories before adding any side items or drinks.
Tuna Melt Calories Compared to Other Subway Sandwiches
Compared to other popular Subway sandwiches, the tuna melt is a mid-range calorie option:
– Meatball marinara: 480 calories (6-inch)
– Spicy Italian: 370 calories (6-inch)
– Black forest ham: 300 calories (6-inch)
– Veggie delite: 240 calories (6-inch)
– Chicken & bacon ranch: 490 calories (6-inch)
– Steak and cheese: 500 calories (6-inch)
– Cold cut combo: 340 calories (6-inch)
– Oven roasted chicken: 310 calories (6-inch)
– Turkey breast: 280 calories (6-inch)
– BMT: 400 calories (6-inch)
– Tuna melt: 410 calories (6-inch)
The tuna melt has more calories than simple cold cut sandwiches but less than multi-meat subs loaded with cheese and condiments. Choosing whole wheat bread, vegetables, and easy on sauces makes any Subway sandwich a healthier option.
Tips for Constructing a Low-Calorie Subway Order
Beyond just the tuna melt, you can build any Subway sandwich or salad into a lower calorie meal by following these guidelines:
– Opt for a 6-inch sub or salad instead of footlong
– Choose whole wheat or multigrain bread
– Load up on veggies and skip excess meat and cheese
– Pick lower-fat proteins like turkey, ham, chicken or seafood
– Use mustard, oil & vinegar, or sweet onion dressing
– Avoid cheese, bacon, ranch, mayo, chipotle sauce, etc.
– Ask for easy or light sauce portions
– Skip chips and opt for apple slices or yogurt as the side
– Choose water, unsweetened tea, or diet soda as the drink
Following these simple tips for customizing your meal can save hundreds of calories at Subway compared to higher calorie subs, sides, and drinks.
Healthiest Subway Tuna Melt Ingredients
To maximize nutrition when building your tuna melt, opt for these healthy ingredients:
Bread
– 9-Grain Wheat
– Honey Oat
– Multigrain Flatbread
Cheese
– Provolone
– Swiss
Vegetables
– Lettuce
– Spinach
– Tomatoes
– Onions
– Pickles
– Peppers
– Cucumbers
– Olives
– Banana Peppers
– Jalapeños
Dressings & Toppings
– Mustard
– Oil & Vinegar
– Pepper
– Salt
– Lite Mayo
Choosing whole grain bread, lower-fat cheese, lots of veggies, and simple seasoning gives you maximum nutrition in your tuna melt.
Unhealthiest Subway Tuna Melt Ingredients
On the flip side, avoid these unhealthiest tuna melt ingredients if watching calories, fat, carbs, and sodium:
Bread
– White Bread
– Flatbread
Cheese
– American Cheese
– Extra Cheese
Vegetables
– None! Always get some veggies
Dressings & Toppings
– Bacon
– Mayo
– Ranch
– Chipotle Southwest
– Sweet Onion Sauce
– Honey Mustard
– Extra Salad Dressing
Side Items
– Chips
– Cookies
Drinks
– Regular Soda
– Lemonade
– Fruit Punch
Avoiding these unhealthier ingredients and options can significantly lighten up your tuna melt sandwich, side, and drink.
Conclusion
A Subway tuna melt can range from around 300 to over 1000 calories, depending on the size and ingredients chosen. Opting for a 6-inch sub on wheat bread stacked with veggies and easy on sauces is the best way to get a lower calorie and nutritious tuna melt. Comparing sandwiches, the tuna melt has fewer calories than most multi-meat subs but more than simple veggie sandwiches. Following healthy customization tips when ordering any Subway meal can help keep calories, fat, carbs, sugar and sodium in check while getting fiber and nutrients. Armed with nutrition information, you can enjoy a delicious and guilt-free Subway tuna melt!