Subway's Teriyaki Chicken is a popular choice for a quick and seemingly healthy meal. But how many calories are actually in this lunchtime staple? The answer, unfortunately, isn't a simple number. The calorie count varies significantly depending on the size of the sandwich, the bread choice, and the added toppings. This guide will dissect the calorie content, address common questions, and help you make informed choices about your Subway Teriyaki Chicken order.
How Many Calories Are in a Subway Teriyaki Chicken?
The calorie count for a Subway Teriyaki Chicken sandwich can range dramatically. A 6-inch sub on a standard wheat bread, with a moderate amount of toppings (lettuce, tomato, etc.), typically contains between 350-450 calories. However, this number can easily climb higher. A footlong sandwich will obviously double (or more) the calorie count, potentially reaching 700-900 calories or more. Choosing a higher-calorie bread like sourdough or adding extra cheese, creamy sauces, or high-calorie vegetables will inflate the total.
What Affects the Calorie Count of My Subway Teriyaki Chicken?
Several factors contribute to the variability in calorie counts:
1. Bread Choice: The type of bread you choose significantly impacts the overall calorie count. Wheat bread tends to be a lower-calorie option compared to options like sourdough or Italian bread.
2. Sandwich Size: A footlong sandwich naturally contains almost double the calories of a 6-inch version.
3. Toppings: Adding extra cheese, creamy sauces (like ranch or Caesar dressing), or high-calorie vegetables like guacamole or bacon will drastically increase the calorie count. Stick to lighter options like lettuce, tomato, onions, and pickles to keep the calorie count lower.
4. Variations in Chicken Preparation: While Subway strives for consistency, slight variations in the preparation of the teriyaki chicken itself could marginally affect the calorie count.
What are the Nutritional Facts of Subway Teriyaki Chicken?
While the exact nutritional information varies based on the factors mentioned above, a typical 6-inch Subway Teriyaki Chicken sandwich contains a moderate amount of protein, a fair amount of carbohydrates, and a variable amount of fat. It’s best to check the Subway website or app for the most accurate nutritional information for your specific order, as these details can fluctuate based on location and preparation.
Is Subway Teriyaki Chicken a Healthy Choice?
Subway Teriyaki Chicken can be part of a healthy diet, but it depends heavily on your choices. Opting for a 6-inch sandwich on wheat bread, with light toppings and avoiding high-calorie additions, can create a reasonably balanced meal. However, loading it with extra cheese, creamy sauces, and a footlong size transforms it into a high-calorie, less healthy option.
How Can I Reduce the Calories in My Subway Teriyaki Chicken?
To keep your Subway Teriyaki Chicken meal relatively low in calories, follow these tips:
- Choose a 6-inch sub instead of a footlong.
- Select wheat bread or a similar lower-calorie option.
- Load up on veggies and go easy on the higher-calorie toppings.
- Skip the extra cheese and creamy dressings.
- Check the Subway nutrition information online or in-store to make informed choices.
Are there healthier alternatives to Subway Teriyaki Chicken?
Subway offers several other protein options that might be lower in calories and fat than the teriyaki chicken. Consider grilled chicken breast, turkey breast, or even a veggie patty for potentially healthier and lighter alternatives. However, remember to always carefully select your bread and toppings to keep calorie intake in check.
By understanding the factors that affect the calorie count of a Subway Teriyaki Chicken sandwich and making informed choices, you can enjoy this lunchtime favorite while keeping your calorie intake within your desired range. Remember to always check the nutritional information specific to your order for the most accurate details.
