With the rise of plant-based diets and vegetarian options at fast food chains, many people are wondering just how healthy these meatless offerings really are. Subway’s veggie patty is a popular choice for vegetarians and those looking to reduce their meat intake, but figuring out the calorie count can be tricky. This comprehensive guide will walk you through everything you need to know about the nutritional content of Subway’s veggie patty.
A Quick Overview of Subway’s Veggie Patty
Subway first introduced their veggie patty in 1987 as a meatless alternative to their other sandwich offerings. The original veggie patty contained a blend of mushrooms, water chestnuts, onions, green peppers, carrots, and red beans. Over the years, Subway has reformulated their veggie patty recipe, but it still contains a mix of vegetables, grains, and legumes.
Today, the standard veggie patty contains:
- Whole wheat and enriched flour
- Soy protein concentrate
- Onions
- Carrots
- Green and red bell peppers
- Water chestnuts
- Mushrooms
- Jalapeño peppers
- Black olives
- Corn
- Garlic
- Spices
The blend of ingredients gives the patty a mix of textures and vegetable flavors. Subway prepares the veggie patty by baking it until warm and toasty.
Nutrition Facts for Subway’s Veggie Patty
Many factors go into determining the calorie count and other nutritional information for Subway’s veggie patty. Here are some key details:
- Serving size: 1 Veggie Patty (140g)
- Calories: 230
- Total Fat: 6g
- Saturated Fat: 0.5g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 510mg
- Total Carbohydrates: 33g
- Dietary Fiber: 5g
- Sugars: 3g
- Protein: 16g
As you can see, one standard veggie patty from Subway contains 230 calories. It is also a good source of fiber and protein, with 5g of fiber and 16g of protein per patty.
Calories from Fat vs. Carbohydrates
Out of the 230 total calories in a veggie patty:
- Total fat: 6g x 9 calories per gram of fat = 54 calories from fat
- Total carbohydrates: 33g x 4 calories per gram of carbohydrates = 132 calories from carbohydrates
So out of the total 230 calories, 54 come from fat while 132 come from carbohydrates. The remaining calories come from protein.
Saturated Fat and Sodium
The veggie patty is relatively low in saturated fat with just 0.5g per patty. It does contain a moderate amount of sodium at 510mg per patty. For comparison, the recommended daily sodium intake is less than 2,300mg per day.
How Many Calories in a Subway Veggie Patty Sub?
Figuring out the calorie count for a full Subway veggie patty sub gets more complicated because you have to account for all the ingredients and extras that get added to the sandwich.
Here is a breakdown of the approximate calories for a 6-inch veggie patty sub from Subway with standard ingredients:
| Ingredient | Calories |
|---|---|
| 6-inch Italian Bread | 210 |
| 1 Veggie Patty | 230 |
| Lettuce | 5 |
| Tomatoes | 10 |
| Cucumbers | 10 |
| Green Peppers | 10 |
| Onions | 15 |
| Total | 490 |
As you can see, a standard 6-inch veggie patty sub from Subway has approximately 490 calories. This calorie count does not include any sauces or cheese. Adding those extras will increase the calorie count further.
Calories for a Footlong Veggie Patty Sub
If you opt for a footlong veggie patty sub instead of a 6-inch, the calorie count increases quite a bit. Here is the breakdown for a footlong:
| Ingredient | Calories |
|---|---|
| Footlong Italian Bread | 420 |
| 2 Veggie Patties | 460 |
| Lettuce | 5 |
| Tomatoes | 20 |
| Cucumbers | 20 |
| Green Peppers | 20 |
| Onions | 30 |
| Total | 975 |
Doubling up on the veggie patties and bread brings the total calorie count for a footlong veggie patty sub to around 975 calories before sauces or cheese.
How to Make Your Subway Veggie Patty Sub Healthier
While Subway’s veggie patty can be a tasty meatless option, there are ways to reduce the calorie count and increase the nutrition in your sub.
Here are some healthy tips for ordering your Subway veggie patty sub:
- Opt for a 6-inch sub instead of a footlong.
- Load up on veggies like lettuce, tomatoes, cucumbers, onions, and peppers.
- Choose whole wheat or multigrain bread instead of white.
- Ask for just one veggie patty instead of two.
- Go easy on high-calorie sauces like mayo, oil, and creamy dressings.
- Skip the cheese or choose a reduced-fat variety.
- Ask for mustard, vinegar, or hot sauce instead of creamy sauces.
- Opt for water or unsweetened tea instead of soda.
Making simple swaps like these can drastically cut down on the calories while still letting you enjoy the great taste of Subway’s veggie patty.
Comparing Subway’s Veggie Patty to Other Options
How does the veggie patty stack up against some of Subway’s other sandwich options? Here is a calorie comparison:
| Sandwich | Calories (6-inch) |
|---|---|
| Veggie Patty | 490 |
| Meatball Marinara | 480 |
| Oven Roasted Chicken | 320 |
| Turkey Breast | 280 |
| Ham | 290 |
| Roasted Chicken | 280 |
| Tuna | 320 |
The veggie patty sub comes in on the higher end for calorie count compared to Subway’s other classic sandwiches. Only the meatball marinara sub is higher. So while the veggie patty has less calories than some meat options, Subway does offer many lower calorie sandwiches for those looking to cut calories.
Homemade Veggie Patty vs. Subway
Making your own veggie patties at home can be a great way to control the ingredients and reduce the calories versus buying pre-made ones. Homemade veggie patties often have around 100-200 calories per patty depending on the recipe. Stuffing them into a whole wheat roll with veggies and mustard can make a very healthy, low-calorie sandwich option.
Nutritional Pros and Cons
Here is a quick overview of some of the key nutritional pros and cons of Subway’s veggie patty:
Pros:
- Good source of protein and fiber
- Made with a blend of vegetables
- Low in saturated fat and high in unsaturated fats
- No cholesterol
- Can be modified to be relatively low calorie
Cons:
- High in sodium
- Higher in calories than some sandwich options when served with bread and standard toppings
- High glycemic index and glycemic load from white bread
- Lots of processed ingredients
Overall, the veggie patty can be a nutritious option in moderation and when ordered with whole grain bread and lots of veggies. But it is quite high in sodium, and the standard white bread and accessories can spike up the calories and glycemic load.
Healthier Homemade Veggie Patty Options
Making your own veggie patties is a great way to take control over the ingredients and create a healthier end product. Here are some recipe ideas for tasty yet nutritious homemade veggie burgers:
Black Bean Veggie Patties
These patties get protein from black beans, fiber from oats, and nutrients from vegetables like carrots, bell peppers and spinach. Easy to make and grill up nicely.
Quinoa Veggie Patties
With the protein power of quinoa, a rainbow of grated veggies, and just a bit of whole wheat breadcrumbs, these patties pack a major nutritional punch.
Mediterranean Veggie Patties
Chickpeas, kidney beans, and lentils provide plant-based protein, while lemon, parsley, garlic, and spices give these patties tons of Mediterranean flavor.
Beet and Bean Patties
Shredded beets give these patties their signature color and sweet earthiness, complemented by white beans, rolled oats, and spices.
The options for healthy and tasty veggie patties are endless. Experiment with different beans, grains, vegetables and seasonings to find your perfect homemade veggie burger recipe.
Vegetarian and Vegan Sub Options at Subway
The veggie patty is not the only meatless option at Subway. Here are some other menu items that vegans and vegetarians can enjoy:
- Veggie Delite® – This sandwich comes with your choice of bread piled high with cucumbers, green peppers, lettuce, tomatoes, onions, and optional cheese. The best choice for vegans is to skip the cheese.
- Salads – All of Subway’s salads can be made vegetarian by omitting the meat toppers. The veggie options for dressings are balsamic vinaigrette and apple cider vinaigrette.
- Veggie Flatizzas – These crisp flatbread-style pizzas can be requested with just veggie toppings and no meat.
- Veggie Soup – Subway offers a rotating selection of vegetarian soups like minestrone and garden vegetable.
So vegetarians and vegans definitely have plant-based options beyond just the veggie patty sandwich. Building your own veggie sandwich creation is easy with Subway’s wide variety of bread choices and unlimited vegetable toppings.
Conclusion
Subway’s veggie patty can be a convenient meatless fast food option, but is higher in calories and sodium compared to some of Subway’s other sandwiches. One regular veggie patty contains 230 calories, while a 6-inch sub comes in around 490 calories before cheese and sauce. Footlong subs with double meat and bread can top 900 calories. Choosing whole grain bread, loading up on veggie toppings, and avoiding creamy sauces are the best ways to keep your veggie patty sub healthy and low calorie. Making homemade veggie patties with natural ingredients is also a great alternative. While not the absolute lowest calorie option, Subway’s veggie patty can be a tasty vegetarian sandwich in moderation.
