Subway is known for offering healthier fast food options, including a variety of cookies that contain less sugar than traditional bakery cookies. One of their most popular cookie flavors is the raspberry cheesecake cookie. For consumers watching their sugar intake, it’s important to know how much sugar is contained in one of these cookies.
Quick Answer
According to Subway’s nutrition information, one raspberry cheesecake cookie from Subway contains 20 grams of sugar. This accounts for approximately 22% of the recommended daily value for sugar based on a 2000 calorie diet.
Measuring Sugar Content
The amount of sugar in foods like cookies is typically measured in grams. One gram of sugar contains 4 calories. So a cookie with 20 grams of sugar contains 80 calories just from the sugar alone. The daily recommended limit for added sugars is no more than 25 grams or 100 calories a day for most adults. This means one raspberry cheesecake cookie from Subway contains 80% of the maximum daily amount recommended for added sugars.
Ingredients in Subway’s Raspberry Cheesecake Cookie
According to the ingredients list provided by Subway, the raspberry cheesecake cookie contains the following main ingredients:
- Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid)
- White chocolate chips (sugar, cocoa butter, milk, soy lecithin, vanilla)
- Sugar
- Palm oil
- Natural raspberry flavored bits (dextrose, palm oil, sugar, natural flavor, corn starch, palm kernel oil, red 40 lake, citric acid)
- Eggs
- Cream cheese (pasteurized milk and cream, salt, carob bean gum)
As you can see, sugar is listed separately as an ingredient. The two main sources of added sugars are likely the white chocolate chips and the raspberry flavored bits which both contain added sugars like dextrose, sugar, corn starch, and red 40 lake.
Sugar Content Compared to Other Subway Cookies
To put the 20 grams of sugar in perspective, here’s how the raspberry cheesecake cookie compares to some of Subway’s other cookie flavors:
| Cookie Flavor | Grams of Sugar |
|---|---|
| Chocolate Chunk | 23g |
| Raspberry Cheesecake | 20g |
| White Chip Macadamia Nut | 20g |
| Oatmeal Raisin | 18g |
| Double Chocolate | 18g |
As you can see, the raspberry cheesecake cookie is on the lower end for sugar content compared to other Subway cookie flavors. The chocolate chunk cookie contains the most sugar with 23 grams. Meanwhile, the oatmeal raisin and double chocolate cookies are slightly lower in sugar at 18 grams each.
Daily Value Analysis
Looking at the percentage daily value helps give more context around that 20 grams of sugar number. Based on a standard 2000 calorie diet, the daily recommended limit for added sugars is 50 grams or 25 grams for women and children. Here’s how the sugar content breaks down into daily value:
- Added sugars: 20g, 40% daily value
- Total sugars: 21g, 42% daily value
As you can see, eating one raspberry cheesecake cookie from Subway exceeds 40% of your daily allowance for added sugars alone. When accounting for the total sugars, it provides 42% of the recommended daily value.
Sugar Content for Different Diets
The daily recommendations for sugar intake can vary based on your specific calorie needs or dietary restrictions. Here’s how that 20 grams may fit into different diet plans:
- Standard 2000 calorie diet: 20g is 40% of the 50g daily allowance
- Reduced calorie diet (1200 calories): 20g is 67% of the 30g daily allowance
- Low carb diet: Should strictly limit added sugar intake
- Ketogenic diet: Need to avoid added sugars as much as possible
- Diabetic diet: 20g is a significant portion of a typical 45g daily sugar allowance
For anyone closely monitoring sugar and carbohydrates for health or weight loss reasons, consuming a whole raspberry cheesecake cookie from Subway in one sitting would use up a substantial part of your daily allowance.
Tips for Reducing Sugar Intake
Since the raspberry cheesecake cookie contains 80% of the recommended daily added sugar limit, here are some tips for enjoying it in moderation:
- Share the cookie and have half as a small treat
- Have the cookie alongside a protein source like Subway’s turkey sandwich to help balance blood sugar response
- Drink water instead of sugary soda to cut excess sugar from beverages
- Select the oatmeal raisin or double chocolate cookie for slightly less sugar
- Have a healthy snack before going to Subway so you’re less tempted by the cookie
- Consider getting a healthier side like apple slices or yogurt instead of the cookie
While Subway’s cookies are tasty, it’s best to enjoy them in moderation as part of an overall healthy and balanced diet, especially if you’re monitoring sugar for diabetes or weight management.
Nutritional Pros and Cons
Here is a quick overview of some of the key nutritional pros and cons of Subway’s raspberry cheesecake cookie:
Potential Pros
- Contains some whole wheat flour
- Provides small amounts of iron, calcium, and B vitamins
- Lower in sugar than many other cookie choices
- Contains real raspberries and cream cheese
Potential Cons
- High in added sugars, providing nearly a full day’s worth in one cookie
- Contains unhealthy fats from palm oil
- High in carbohydrates and calories for the small serving size
- Contains artificial colors (Red 40 Lake)
While the raspberry cheesecake cookie has some nutritional pros like whole grains and real fruit, the high amount of added sugar is its biggest downfall. Consuming highly processed added sugars provides empty calories and spikes blood sugar with little nutritional benefit.
Healthier Cookie Alternatives
For a healthier cookie option, consider making your own at home where you can control the ingredients. Here are some recipes to try:
Healthy Oatmeal Raisin Cookies
- Oats – provides fiber to slow sugar absorption
- Raisins – contain antioxidants like resveratrol
- Almond butter – gives healthy fats and protein
- No added sugar – sweetened only with ripe bananas
Protein-Packed Peanut Butter Cookies
- Whole wheat flour – provides extra fiber
- Peanut butter – good source of plant-based protein
- Honey – contains antioxidants and vitamins
- Dark chocolate chips – contains antioxidants like flavonoids
Black Bean Brownie Cookie
- Black beans – provides extra fiber and protein
- Dates – naturally sweet with no added sugar
- Cocoa powder – contains polyphenols that are good for the heart
- Gluten-free – made with almond and coconut flour
Substituting ingredients like nut butters, oats, beans, and dried fruit can create healthier cookies that still provide great taste and texture. Portion control is also key when enjoying any cookie, regardless of the ingredients.
The Bottom Line
When eaten in moderation as part of an overall balanced diet, Subway’s raspberry cheesecake cookie can be enjoyed as an occasional treat. However, with 20 grams of sugar providing nearly a full day’s worth in just one cookie, it’s best to share the cookie or select another option if you’re closely monitoring sugar intake.
For some people, consuming a whole raspberry cheesecake cookie may fit within their daily carb and sugar limits. But for others like diabetics, low carbers, or anyone reducing calories, the sugar content could be too high to fit within recommended guidelines. It’s important to consider your own unique nutritional needs and diet plan when deciding if and how you can incorporate treats like Subway’s raspberry cheesecake cookie.
Looking beyond the sugar content, the cookie also contains less healthy ingredients like white flour, palm oil, and artificial colors. Making homemade cookies allows you to have more control over the ingredients. But for an occasional indulgence, Subway’s cookies can fit into an otherwise balanced eating pattern.
