Subway is a popular fast food restaurant known for its wide variety of subs and wraps. The veggie spinach wrap is one of their lighter options, but many customers still wonder about the calorie count. Knowing the nutrition information can help you make informed choices to meet your health goals.
In this comprehensive guide, we will break down the calories and other nutrient data for a Subway veggie spinach wrap. We’ll look at the default veggie spinach wrap as well as customization options to increase or reduce the calorie count. You’ll also find tips for the healthiest way to enjoy your veggie spinach wrap.
Calories in a Subway Veggie Spinach Wrap
A 6-inch Subway veggie spinach wrap contains the following nutrition information:
- Calories: 230
- Total Fat: 4g
- Saturated Fat: 0.5g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 510mg
- Total Carbohydrates: 41g
- Dietary Fiber: 5g
- Sugar: 4g
- Protein: 9g
The default veggies in a Subway veggie spinach wrap are spinach, green peppers, cucumbers, tomatoes, onions and provolone cheese. It does not come with any condiments.
At 230 calories, this veggie spinach wrap provides a lighter alternative to subs and meat-based wraps while still providing protein from the cheese.
Calories in a Footlong Veggie Spinach Wrap
If you opt for a footlong veggie spinach wrap instead of the 6-inch, the calories and other nutrients double:
- Calories: 460
- Total Fat: 8g
- Saturated Fat: 1g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 1020mg
- Total Carbohydrates: 82g
- Dietary Fiber: 10g
- Sugar: 8g
- Protein: 18g
As you can see, doubling the wrap size also doubles the calories and nutrient content. Keep this in mind when choosing your wrap size.
Customization Options
One of the best things about Subway is the ability to customize your veggie spinach wrap. There are many options to add flavor and mix things up but also to increase or reduce calories.
Cheese
The default veggie spinach wrap comes with provolone cheese. Here are some other cheese choices and calories:
- American Cheese: +50 calories
- Monterey Cheddar: +60 calories
- Swiss Cheese: +40 calories
Opting for a lower-calorie cheese like provolone or swiss will keep your wrap lighter than cheeses like American or Monterey cheddar. Or you can skip the cheese entirely to save about 80 calories.
Sauces and Dressings
Adding sauces and dressings can significantly increase the calorie content of your veggie spinach wrap. Here are some popular options with calorie information:
- Ranch Dressing: +140 calories
- Light Mayo: +50 calories
- Sweet Onion Sauce: +90 calories
- Honey Mustard: +90 calories
- Oil and Vinegar: +70 calories
To keep your wrap lower in calories, avoid heavy dressings like ranch and opt for lighter options like mustard and oil & vinegar. Or skip the sauce entirely.
Veggies
Adding extra veggies is an easy way to bulk up your wrap without adding many calories. Most veggies are very low calorie density foods. Some great veggie options include:
- Lettuce: +5 calories
- Spinach: +5 calories
- Tomatoes: +5 calories
- Cucumbers: +5 calories
- Onions: +10 calories
- Banana Peppers: +5 calories
Load your wrap up with extra tomatoes, cucumbers, spinach and other veggie faves. This will make your wrap more filling without hiking up the calories.
Protein
Adding extra protein like roasted chicken breast or tuna salad will add more calories but also nutrition. Here are some good protein options with calorie information:
- Roasted Chicken Breast: +110 calories
- Rotisserie Chicken: +80 calories
- Turkey Breast: +50 calories
- Tuna Salad: +110 calories
- Roasted Turkey Breast: +60 calories
- Meatballs: +210 calories
Lean proteins like turkey, chicken and tuna make great additions to round out your wrap. Heavier proteins like meatballs will add considerably more calories.
Lowest Calorie Options
If you want to get the lowest calorie Subway veggie spinach wrap, here are some tips:
- Choose a 6-inch wrap
- Skip the cheese
- Load up on veggies like lettuce, tomatoes, cucumbers, spinach
- Avoid heavy sauces and dressings
- Add mustard, oil & vinegar instead of sauces
- Add lean protein like roasted turkey or chicken
Following these guidelines can help you create a veggie spinach wrap with around 200-300 calories, depending on exact customizations.
Highest Calorie Options
On the flip side, if you want a more substantial wrap with higher calories, consider these modifications:
- Choose a footlong wrap
- Add cheese like American or Monterey cheddar
- Limit low-calorie veggies
- Add higher-calorie veggies like avocado, eggs, olives
- Use heavy sauces & dressings like ranch, sweet onion sauce
- Add higher calorie proteins like meatballs or bacon
With these maximizing changes, you could create a veggie spinach wrap with 700-800 calories or more.
Healthiest Way to Enjoy a Subway Veggie Spinach Wrap
While Subway veggie spinach wraps are relatively nutritious, especially when customized properly, you can follow these tips for the healthiest way to enjoy your wrap:
- Opt for whole wheat wrap
- Load up with veggies to increase fiber, vitamins and minerals
- Use mustard, oil & vinegar rather than creamy dressings
- Add avocado for healthy fats
- Pair with fresh fruit or low-fat milk for more nutrients
- Avoid chips, cookies and sugary drinks which add calories and decrease nutrition
- Share a footlong wrap or get a 6-inch to control portions
Focusing on whole food ingredients, healthy fats, and nutrient-dense add-ons will ensure your Subway veggie spinach wrap delivers maximum nutrition.
Nutritional Benefits of Subway Veggie Spinach Wraps
Subway veggie spinach wraps provide a number of valuable vitamins, minerals and nutrients:
- Fiber – The wrap has 5-10g fiber from the whole wheat wrap and veggie fillings. Fiber promotes digestive and heart health.
- Vitamin A – Spinach and veggies supply carotenoids like beta carotene that form vitamin A for healthy vision and immunity.
- Vitamin C – Tomatoes, green peppers and spinach provide this antioxidant vitamin vital for immune function and collagen formation.
- Vitamin K – Abundant in leafy greens like spinach, vitamin K supports bone health and blood clotting.
- Potassium – The electrolyte potassium helps control blood pressure and comes from veggies like spinach and tomatoes.
- Magnesium – Whole wheat wrap provides magnesium which helps regulate blood sugar, nerve function, energy metabolism and calcium absorption.
As you can see, a fresh veggie packed spinach wrap delivers a bonanza of protective antioxidants, vitamins, minerals and fiber.
Downsides of Subway Veggie Spinach Wraps
While veggie spinach wraps can be a healthy choice, there are a few potential downsides to keep in mind:
- High sodium from the wrap, cheese and some veggies can contribute to high blood pressure.
- Vegetables lose some nutrients and vitamin C when stored after cutting. Fresh raw veggies have more nutrients.
- Refined carbohydrates in the wraps can spike blood sugar.
- Pre-cut veggies raise food safety risk for contamination.
- Accompaniments like chips and drinks can make the meal less healthy overall.
To maximize the nutritional benefits of your veggie spinach wrap, customize it with lots of fresh veggies and nutrient-dense additions like avocado. Also avoid salty accompaniments and sugary drinks which can counteract the benefits.
Common Questions
Here are answers to some frequently asked questions about Subway veggie spinach wraps:
Are veggie spinach wraps gluten free?
No, Subway veggie spinach wraps contain gluten. The wraps are made from wheat flour, so they are not suitable for gluten free diets.
Are the vegetables and cheese organic?
Subway doesn’t claim their vegetables or cheese are organic. The ingredients appear to be conventionally grown and sourced.
Is there real spinach in the veggie spinach wraps?
Yes, Subway does include real spinach in their veggie spinach wraps, as opposed to occasional reports of “imitation spinach”. But it may depend on the individual restaurant’s supply source.
Can you get a lettuce wrap instead of regular wrap?
Yes, Subway allows guests to substitute a lettuce wrap instead of the wheat or other flour wraps. This significantly lowers the carbs and calories for a lettuce-wrapped sandwich or veggie wrap.
Does the spinach wrap have dressing on it?
No, the default veggies spinach wrap does not come with any dressing or sauce. However you can customize and add sauces or dressings of your choice.
The Bottom Line
A 6-inch Subway veggie spinach wrap provides about 230 calories and a filling, nutritious medley of vegetables and cheese. Customizing your wrap with extra veggies, avoiding heavy sauces, and pairing it with healthy side options can make your veggie wrap a light yet satisfying meal. At the same time, customizing your wrap by adding calorie-dense ingredients like heavy sauces and proteins can turn your light wrap into a higher calorie meal.
When enjoyed in moderation as part of an overall healthy diet, Subway’s veggie spinach wrap makes a tasty lower carb choice that can give you significant amounts of fiber, antioxidants, vitamins and minerals. Just be mindful of your customizations and accompaniments to maximize the nutrition of your veggie powerhouse of a wrap!
