Subway Weight Watchers Points and Nutrition Facts

Menu Item Cal Fat Fiber Pr Carbs Pts Pts+
6″ Wheat Sub – Black Forest Ham w/L,T,O,GP,C 290 4.5 5 18 46 5.5 7.5
6″ Wheat Sub – Oven Roasted Chicken w/L,T,O,GP,C 320 5 5 23 47 6 8
6-inch 9-Grain Wheat Bread 210 2 4 8 41 4 5.5
6-inch Hearty Italian Bread 220 2 2 8 41 4.5 6
6-inch Honey Oat 260 3 5 9 49 5 7
6-inch Italian (White) Bread 200 2 1 7 38 4 5.5
6-inch Italian Herbs & Cheese 250 5 2 10 41 5.5 6.5
6-inch Monterey Cheddar 240 5 1 10 39 5.5 6.5
6-inch Parmesan Oregano Bread 220 2.5 2 8 41 4.5 6
American Processed 40 3.5 2 1 1.5 1.5
Apple Pie 250 10 1 37 6 7
Apple Slices 1 package 35 2 9 0.5 1
Baked Lays Sour Cream & Onion 140 3.5 2 3 24 3 4
Banana Peppers 3 rings 0.5 0.5
Barbecue Chicken 6-inch Sub 310 5 6 15 53 6 8
Barbecue Rib Patty 6-inch Sub 430 18 5 19 48 9.5 11.5
Big Philly Cheesesteak 6-inch Sandwich 520 18 6 39 53 11.5 13.5
Black Forest Ham 6-inch Sandwich 290 4.5 5 18 47 5.5 8
Black Forest Ham Footlong Sandwich 570 9 10 35 94 11.5 15
Black Forest Ham Kids Sandwich 180 2.5 3 10 31 3.5 5
Black Forest Ham on Flatbread 6-inch Sandwich 300 7 3 18 43 6 8
Black Forest Ham Salad 110 3 4 12 11 2 3
Black Forest Ham, Egg & Cheese Muffin Melt on English Muffin 180 7 5 15 18 3.5 5
Black Forest Ham, Egg & Cheese Omelet on 9-grain wheat bread 6 Sandwich 450 19 5 22 46 10 11.5
Black Forest Ham, Egg & Chese Omelet on Flatbread 6 Sandwich 460 21 3 27 43 10.5 12.5
Black Forest Ham, Egg White & Cheese Muffin Melt on English Muffin 160 4 5 15 18 3 4
Black Forest Ham, Egg White & Cheese Omelet on 9-grain wheat bread 6 Sandwich 350 9 4 23 46 7 9.5
Black Forest Ham, Egg White & Cheese Omelet on Flatbread 6 Sandwich 320 8 4 18 45 6.5 8.5
BLT 6-inch Sandwich 360 13 5 17 45 7.5 9.5
Bourbon Chicken 6″ Sub 350 5 4 54 6.4
Breakfast BMT (with Egg & Cheese) Omelet on 9-grain wheat bread 6-inch Sandwich 560 28 6 32 49 13 15
Breakfast BMT (with Egg & Cheese) Omelet on Flatbread 6-inch Sandwich 570 30 3 32 45 13.5 15.5
Breakfast BMT (with Egg White & Cheese) Omelet on Flatbread 6-inch Sandwich 470 20 2 28 45 11 12.5
Breakfast BMT (with Egg White and Cheese) Omelet on 9-grain wheat bread 6-inch Sandwich 460 18 5 28 48 10 12.5
Breakfast BMT w/Egg White & Cheese Muffin Melt on English Muffin” 210 8 5 17 19 4.5 5.5
Breakfast BMT with Egg & Cheese Muffin Melt on English Muffin Sandwich 230 11 6 17 19 5 6
Buffalo Chicken (with regular Ranch dressing) 6-inch Sub 420 15 5 25 47 9 11
Cheese & Veggies Pizza 8-inch 740 25 5 36 100 16.5 20.5
Cheese Pizza 8-inch 680 22 4 32 96 15 19
Chicken & Bacon Ranch 6-inch Sandwich 570 28 5 35 48 13 15.5
Chicken & Dumpling 170 5 2 8 23 3.5 4.5
Chicken Patty, Roasted 90 2.5 15 4 2.5 2.5
Chicken Pizziola (includes cheese) 6-inch Sub 450 15 6 31 51 9.5 12
Chicken Strips 80 1.5 16 2 2
Chicken Tortilla 110 1.5 3 6 11 2 2
Chili Con Carne 340 11 10 20 35 7 8
Chipotle Corn Chowder 140 3 2 6 22 3 4
Chipotle Southwest Sauce amount on 6-inch sub 100 10 1 3 3
Chocolate Chip Cookie 210 10 1 2 30 5 6
Chocolate Chunk Cookie 220 10 2 30 5.5 6.5
Cold Cut Combo 6-inch Sandwich 410 16 5 21 48 9 11
Cold Cut Combo Meats 140 11 10 2 4 4
Cream of Potato w/Bacon 240 13 3 5 26 5.5 6.5
Cucumbers 3 slices 5 0.5 0.5
Doritos Nacho 250 13 2 4 30 6 7
Double Bacon, Egg & Cheese Muffin Melt on English Muffin 220 10 5 16 18 4.5 6
Double Bacon, Egg & Cheese Omelet on 9-grain wheat bread 6 Sandwich 520 25 5 29 47 12 14
Double Bacon, Egg & Cheese Omelet on Flatbread 6 Sandwich 530 27 3 29 43 12.5 14.5
Double Bacon, Egg White & Cheese Muffin Melt on English Muffin 190 7 5 16 18 4 5
Double Bacon, Egg White & Cheese Omelet on 9-grain wheat bread 6 Sandwich 420 15 4 25 46 9 11
Double Bacon, Egg White & Cheese Omelet on Flatbread 6 Sandwich 430 17 2 25 42 10 11.5
Double Chocolate Chip Cookie 210 10 1 2 30 5 6
Egg & Cheese Muffin Melt on English Muffin 170 6 5 13 18 3.5 4.5
Egg & Cheese Omelet on 9-grain wheat bread 6-inch Sandwich 420 18 5 22 46 9.5 11.5
Egg & Cheese Omelet on Flatbread 6-inch Sandwich 440 20 3 22 42 10 11.5
Egg Patty, Regular 110 8 1 9 3 3 3.5
Egg White & Cheese Muffin Melt on English Muffin 140 3.5 5 12 18 2.5 4
Egg White & Cheese Omelet on 9-grain wheat bread 6-inch Sandwich 320 8 4 18 45 6.5 8.5
Egg White & Cheese Omelet on Flatbreadl 6-inch Sandwich 330 10 2 18 41 7.5 9
Egg white and cheese muffin melt 140 3.5 5 18 2
Egg White Patty 70 2 8 3 2 2
Fat Free Italian Dressing 35 1 7 1 1
Fire-Roasted Tomato Orzo 130 1 2 6 24 2.5 3.5
Golden Broccoli & Cheese 180 11 4 5 16 4 5
Green Peppers 3 strips 0.5 0.5
Ham 60 2 9 2 1.5 2
Hash Browns (4 pcs) 150 9 2 1 17 3.5 4.5
Hioney Mustard Sauce, Fat Free amount on 6-inch sub 30 7 1 1
Italian B.M.T. 6-inch Sandwich 450 20 5 22 48 10 12
Italian B.M.T. Meats 180 14 11 2 5 5
Jalapeno Peppers 3 rings 5 0.5 0.5
Juice Box 6 oz 100 24 2.5 3
Lays Classic 230 15 2 3 23 5.5 6.5
Lettuce amount on 6-inch sub 5 0.5 0.5
Light Mayonnaise 1 Tbsp 50 5 1.5 1.5
LOW FAT Buffalo Chicken (with light Ranch) 6-inch Sub 370 6 5 25 54 7.5 9.5
M & M Cookie 210 10 2 32 5.5 6.5
Mayonnaise 1 Tbsp 110 12 3.5 3.5
Meatball 6″ Sub 560 24 7 63 21.5
Meatball Marinara 6-inch Sandwich 580 23 9 24 70 13 15
Meatballs 310 17 4 13 25 7 8
Medga (with Egg & Cheese) Omelet on Flatbread 6-inch Sandwich 730 47 3 33 43 18 20
Mega (with Egg & Cheese) Muffin Melt on English Muffin 310 20 5 18 18 7.5 8.5
Mega (with Egg & Cheese) Omelet on 9-grain wheat bread 6-inch Sandwich 710 45 5 33 47 17.5 19.5
Mega (with Egg White & Cheese) Omelet on 9-grain wheat bread 6-inch Sandwich 610 35 4 29 46 14.5 16.5
Mega (with Egg White & Cheese) Omelet on Flatbread 6-inch Sandwich 620 37 2 29 42 15.5 17
Milk: Low Fat 12 oz 160 3.5 12 19 3.5 4.5
Milk: Strawberry Flavored Reduced Fat 12 oz 300 7 15 44 7 8
Milk:Chocolate Flavored Reduced Fat 12 oz 300 8 15 43 7 8.5
Minestrone 90 1 3 4 17 1.5 2.5
Mlega (with Egg White & Cheese) Muffin Melt on English Muffin 290 17 5 18 18 6.5 8
Monterey Cheddar, Shredded 50 4.5 3 1 1.5 2
Mozarella, Shredded 40 3 3 1.5 1.5
Mustard yellow or deli brown 2 tsp 5 0.5 0.5
Natural Cheddar 60 5 4 2 2
New England Style Clam Chowder 150 5 4 6 20 3 4
Olive Oil Blend 1 tsp 45 5 1.5 1.5
Olives 3 rings 5 0.5 0.5
Onions amount on 6-inch sub 5 1 0.5 0.5
Oven Roasted Chicken 6-inch Sandwich 320 4.5 5 23 49 6 8.5
Oven Roasted Chicken Breast Salad 130 2.5 4 19 9 2.5 3.5
Oven Roasted Chicken Footlong Sandwich 640 9 11 46 97 13 16.5
Oven Roasted Chicken on Flatbread 6-inch Sandwich 330 7 3 23 45 7 9
Pastrami, Big (includes cheese) 6-inch Sub 580 28 5 31 50 13.5 15.5
Pepperjack 50 4 3 1.5 1.5
Pepperoni 3 slices 70 6 3 1 2 2
Pepperoni Pizza 790 32 4 38 96 18 22
Pickles 3 chips 0.5 0.5
Provolone 50 4 4 1.5 1.5
Ranch Dressing 290 30 1 3 8.5 8.5
Ranch Dressing amount on 6-inch sub 110 11 1 3.5 3
Red Wine Vinaigrette, Fat Free amount on 6-inch sub 30 6 1 1
Roast Beef 80 2.5 18 1 2 2.5
Roast Beef 6-inch Sandwich 310 4.5 5 26 45 6 8.5
Roast Beef Footlong Sandwich 630 9 11 52 91 13 16.5
Roast Beef Kids Sandwich 200 3 4 15 30 3.5 5.5
Roast Beef on Flatbread 6-inch Sandwich 320 7 3 26 42 6.5 8.5
Roast Beef Salad 140 3.5 4 20 10 2.5 3.5
Roasted Chicken Noodle 80 2 1 6 12 2 2.5
Rosemary Chicken & Dumpling 90 1.5 1 6 14 2 2.5
Sausage Pizza 8-inch 820 34 4 39 97 18.5 23
Sausage, Breakfast 240 24 7 1 7 7
Sausage, Egg & Cheese Muffin Melt on English Muffin 290 18 5 16 18 6.5 8
Sausage, Egg & Cheese Omelet on 9-grain bread 6 Sandwich 670 41 5 30 46 16.5 18
Sausage, Egg & Cheese on Flatbread 6 Sandwich 680 44 3 30 43 17 18.5
Sausage, Egg White & Cheese Muffin Melt on English Muffin 270 15 5 16 18 6 7
Sausage, Egg White & Cheese Omelet on 9-grain wheat bread 6 Sandwich 570 31 4 25 45 13.5 15
Sausage, Egg White & Cheese Omelet on Flatbread 6 Sandwich 580 34 2 25 42 14.5 15.5
Seafood Sensation 190 16 5 7 5.5 5.5
Spanish Style Chicken & Rice w/Pork 110 2.5 1 6 16 2.5 3
Spicy Italian 6-inch Sandwich 520 28 5 22 47 12 14
Steak & Cheese 6-inch Sandwich 380 10 5 26 50 8 10
Steak w/o cheese 110 4 15 4 3 3
Steak, Egg & Cheese Muffin Melt on English Muffin 190 7 6 16 1918 4 211
Steak, Egg & Cheese Omelet on 9-grain bread 6 Sandwich 490 20 5 31 48 11 13
Steak, Egg & Cheese Omelet on Flatbread 6 Sandwich 500 23 3 31 44 11.5 13.5
Steak, Egg (White) & Cheese 170 4.5 5 16 19 3 4
Steak, Egg White & Cheese Muffin Melt on English Muffin 170 4.5 5 16 19 3 4.5
Steak, Egg White & Cheese Omelet on 9-grain wheat bread 6 Sandwich 390 10 4 27 47 8 10
Steak, Egg White & Cheese Omelet on Flatbread 6 Sandwich 400 13 2 27 44 9 10.5
Subway Club 6-inch Sandwich 320 5 5 26 47 6.5 8.5
Subway Club Footlong Sandwich640 640 10 10 52 94 13 17
Subway Club Meats 90 2.5 17 2 2.5 2.5
Subway Club on Flatbread 6-inch Sandwich 330 7 3 26 44 7 9
Subway Club Salad 140 3.5 4 20 11 2.5 4
Subway Melt 6-inch Sandwich 380 11 5 25 48 8 10
Subway Seafood Sensation (includes cheese) 6-inch Sub 460 22 5 15 52 10.5 12.5
Sugar Cookie 220 12 2 28 5.5 6.5
Sunchips Harvest Cheddar 210 9 3 4 29 4.5 6
Sunrise Subway Breakfast Melt (w/ Egg White) 200 6 5 19 20
Sunrise Subway Melt (with Egg & Cheese) Omelet on 9-grain wheat bread 6-inch Sandwich 540 23 5 37 50 12 14.5
Sunrise Subway Melt (with Egg & Cheese) Omelet on Flatbread 6-inch Sandwich 550 26 3 37 46 13 15
Sunrise Subway Melt (with Egg White & Cheese) Omelet on 9-grain wheat bread 6-inch Sandwich 440 13 4 33 49 9.5 11.5
Sunrise Subway Melt (with Egg White & Cheese) Omelet on Flatbread 6-inch Sandwich 450 16 2 33 46 10 12
Sunrise Subway Melt w/Egg & Cheese on English Muffin 230 9 6 20 20 5 6
Sunrise Subway Melt w/Egg White & Cheese on English Muffin 200 6 5 19 20 4 5.5
Sweet Onion Chicken Teriyaki 6-inch Sandwich 380 4.5 5 26 60 7.5 10
Sweet Onion Chicken Teriyaki on Flatbread 6-inch Sandwich 390 7 3 26 56 8 10.5
Sweet Onion Chicken Teriyaki Salad 200 3 4 20 24 3.5 5
Sweet Onion Sauce, Fat Free amount on 6-inch sub 40 9 1 1
Sweet Onion Teriyaki Footlong Sandwich 760 9 10 51 120 15.5 19.5
Swiss 50 4.5 4 1.5 2
The Feast 6-inch Sub 540 22 5 39 50 12 14.5
Tomato Garden Vegetable w/Rotini 90 0.5 3 3 20 1.5 2.5
Tomatoes 3 wheels 5 2 0.5 0.5
Tuna 260 24 10 7.5 7.5
Tuna 6-inch Sandwich 530 30 5 21 45 12.5 14.5
Turkey Bacon Avocado (ncludeds cheese) 6-inch Sub 420 15 7 24 268 9 35
Turkey Breast 50 1 9 2 1.5 1.5
Turkey Breast & Black Forest Ham 6-inch Sandwich 300 4 5 19 47 6 7.5
Turkey Breast & Black Forest Ham Footlong Sandwich 590 8 10 38 95 12 15.5
Turkey Breast & Black Forest Ham on Flatbread 6-inch Sandwich 310 7 3 19 44 6.5 8.5
Turkey Breast & Ham Salad 120 3 4 13 12 2 3
Turkey Breast 6-inch Sandwich 280 3.5 5 18 47 5.5 7.5
Turkey Breast Footlong Sandwich 570 7 10 35 94 11.5 14.5
Turkey Breast Kids Sandwich 190 2.5 3 12 31 3.5 5
Turkey Breast on Flatbread 6-inch Sandwich 300 6 3 18 43 6 8
Turkey Breast Salad 110 2 4 12 11 2 2.5
Turkey Breast w/Honey Mustard & Cuc 6″ Sub 310 4.5 5 53 6
Vegetable Beef 100 2 3 5 17 2 3
Veggie Delite 6-inch Sandwich 230 2.5 5 8 45 4.5 6
Veggie Delite Footlong Sandwich 460 5 10 17 90 9 12
Veggie Delite Kids Sandwich 150 1.5 3 6 30 3 4
Veggie Delite on Flatbread 6-inch Sandwich 240 5 3 8 41 5 6.5
Veggie Delite Salad 50 1 4 3 9 0.5 1.5
Veggie Patty 160 5 3 15 12 3.5 4
Veggie Patty 6-inch Sub 390 7 8 23 57 8 9.5
Vinegar 1 tsp 0.5 0.5
Western Egg & Cheese Muffin Melt on English Muffin 180 7 6 15 19 3.5 5
Western Egg White & Cheese Muffin Melt on English Muffin 160 4 5 15 19 3 4.5
Western Egg White w/Cheese Omelet on Flatbread 6-inch Sandwich 370 11 2 23 43 8 9.5
Western Egg White with Cheese Omelet on 9-grain wheat bread 6-inch Sandwich 350 9 4 23 47 7 9.5
Western, Egg & Cheese Omelet on 9-grain wheat bfread 6 Sandwich 450 19 5 27 47 10 12.5
Western, Egg & Cheese Omelet on Flatbread 6 Sandwich 470 21 3 27 44 11 12.5
White Chip Macadamia Nut Cookie 220 11 2 29 5.5 6.5
Wild Rice w/Chicken 230 11 1 6 26 5.5 6.5
Yogurt: Dannon Light & Fit 80 5 16 2 2.5

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