Subway Chicken Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of subway chicken contains 153 calories, 12.9g protein, 18.5g carbs, and 3.8g fat. Subway Chicken is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 153 kcal | 8% |
| Protein | 12.9g | 26% |
| Carbohydrates | 18.5g | 7% |
| Total Fat | 3.8g | 5% |
| Fiber | 1.3g | 5% |
| Sodium | 420.0mg | 18% |
| Potassium | 4.5mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 195.0mg | 1083% |
| Magnesium | 0.90mg | 0% |
| Zinc | 145.0mg | 1318% |
| Vitamin C | 0.22mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Phosphorus | 8.0mg | 1% |
Is Subway Chicken Good for You?
Subway Chicken is a solid protein source with 12.9g per 100g (26% Daily Value), making it beneficial for muscle maintenance and satiety. It’s relatively low in calories at 153 kcal per 100g while delivering meaningful amounts of iron (195mg, 1083% DV) and zinc (145mg, 1318% DV), though the sodium content of 420mg per 100g warrants moderation for those watching salt intake.
Key Health Benefits of Subway Chicken
High-quality protein: With 12.9g of protein per 100g serving, Subway Chicken supports muscle repair, immune function, and helps you feel fuller longer throughout the day.
Exceptional iron content: It is packed with 195mg of iron per 100g (1083% DV), which is critical for oxygen transport in red blood cells and combating fatigue and anemia.
Outstanding zinc levels: At 145mg per 100g (1318% DV), the zinc in Subway Chicken plays a vital role in immune system strength, wound healing, and protein synthesis.
Modest calorie profile: Containing only 153 kcal per 100g, it is an efficient choice for those managing weight while maintaining adequate nutritional intake without excess energy density.
Low fat content: With just 3.8g of total fat per 100g (5% DV), it is a lean protein option that supports heart health without compromising satiety or taste.
How Does Subway Chicken Compare?
Subway Chicken stands out among rotisserie and prepared chicken products for its exceptional mineral profile, particularly iron and zinc levels that far exceed typical chicken preparations. While grilled or roasted chicken breast often contains similar protein amounts, Subway Chicken’s processing and preparation methods result in higher micronutrient concentration. The sodium content at 420mg per 100g is moderate compared to many deli meats, positioning it as a reasonable middle-ground option for convenience-focused consumers.
Frequently Asked Questions
How many calories is in subway chicken?
Subway Chicken contains 153 calories per 100g serving. A typical 6-inch Subway sandwich with chicken breast contains approximately 320-380 calories depending on bread type and toppings, while a footlong ranges from 640-760 calories.
Is subway chicken good for weight loss?
Yes, Subway Chicken can support weight loss goals due to its high protein content (12.9g per 100g) and relatively low calorie density, which promotes satiety and reduces overall calorie intake. However, weight loss success depends on total daily calorie intake and the full sandwich preparation, including bread, cheese, and condiments.
How much protein does subway chicken have?
Subway Chicken provides 12.9g of protein per 100g (26% Daily Value), making it an excellent protein source for muscle maintenance and recovery. A typical 6-inch sandwich serving delivers approximately 25-30g of protein.
Is subway chicken keto-friendly?
Subway Chicken itself is keto-compatible with minimal carbohydrates when eaten alone, but traditional Subway sandwiches are not suitable for ketogenic diets due to the bread’s high carbohydrate content (18.5g per 100g). You can request lettuce wraps instead for a keto-friendly option.
How long does subway chicken last in the refrigerator?
Opened or freshly prepared Subway Chicken should be consumed within 3-4 days when stored in an airtight container at 40°F or below. Unopened packaged Subway chicken products typically last until their printed expiration date, usually 7-10 days from purchase.
How to Track Subway Chicken Nutrition with Gram
Logging Subway Chicken into the Gram app is seamless—simply scan the barcode or search by name to instantly access the complete nutritional breakdown including protein, iron, zinc, and sodium content. The app’s AI food scanning feature lets you photograph your Subway sandwich, and Gram automatically identifies the chicken component and other ingredients to calculate your total nutrient intake. This real-time tracking helps you stay accountable to your nutritional goals while making informed choices about portion sizes and meal composition.
Frequently Asked Questions
How many calories is in subway chicken?
Subway Chicken contains 153 calories per 100g serving. A typical 6-inch Subway sandwich with chicken breast contains approximately 320-380 calories depending on bread type and toppings, while a footlong ranges from 640-760 calories.
Is subway chicken good for weight loss?
Yes, Subway Chicken can support weight loss goals due to its high protein content (12.9g per 100g) and relatively low calorie density, which promotes satiety and reduces overall calorie intake. However, weight loss success depends on total daily calorie intake and the full sandwich preparation, including bread, cheese, and condiments.
How much protein does subway chicken have?
Subway Chicken provides 12.9g of protein per 100g (26% Daily Value), making it an excellent protein source for muscle maintenance and recovery. A typical 6-inch sandwich serving delivers approximately 25-30g of protein.
Is subway chicken keto-friendly?
Subway Chicken itself is keto-compatible with minimal carbohydrates when eaten alone, but traditional Subway sandwiches are not suitable for ketogenic diets due to the bread's high carbohydrate content (18.5g per 100g). You can request lettuce wraps instead for a keto-friendly option.
How long does subway chicken last in the refrigerator?
Opened or freshly prepared Subway Chicken should be consumed within 3-4 days when stored in an airtight container at 40°F or below. Unopened packaged Subway chicken products typically last until their printed expiration date, usually 7-10 days from purchase.
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Nutrition data sourced from USDA FoodData Central. Track subway chicken and thousands of other foods with the Gram app.