Subway is one of the world’s largest fast-food chains, famous for its variety of sandwiches and salads. One of the popular menu items is the Subway Tuna Salad, which is packed with protein and healthy fats. But how many calories are in Subway Tuna Salad? In this article, we’ll take a closer look at the nutrition facts of Subway Tuna Salad and provide tips on how to enjoy it without ruining your diet.
What is Subway Tuna Salad?
Subway Tuna Salad is made with flaked tuna fish mixed with mayonnaise, celery, and onions. The salad is served with lettuce, tomatoes, cucumber, and your choice of bread or wrap. The tuna salad is a good source of protein, healthy fats, and essential vitamins and minerals.
How many calories are in Subway Tuna Salad?
The calorie count of Subway Tuna Salad varies depending on the size and type of bread or wrap you choose. The calorie count ranges from 270 to 630 calories per serving. Here’s a breakdown of the calorie count of Subway Tuna Salad:
| Size | Type of Bread or Wrap | Calories |
|---|---|---|
| 6-inch | 9-Grain Wheat Bread | 390 |
| 6-inch | Italian Bread | 460 |
| 6-inch | Honey Oat Bread | 440 |
| 6-inch | Flatbread | 270 |
| 6-inch | Spinach Wrap | 450 |
| Footlong | 9-Grain Wheat Bread | 780 |
| Footlong | Italian Bread | 920 |
| Footlong | Honey Oat Bread | 880 |
| Footlong | Flatbread | 550 |
| Footlong | Spinach Wrap | 900 |
Is Subway Tuna Salad healthy?
Subway Tuna Salad is a healthy choice if you’re looking for a low-calorie, high-protein meal. The salad is a good source of heart-healthy omega-3 fatty acids, which are found in tuna fish. It’s also a good source of vitamins and minerals, such as vitamin D, vitamin B12, and selenium.
However, the salad can be high in sodium and saturated fat if you add toppings like cheese, bacon, or extra mayonnaise. It’s important to choose your toppings wisely and opt for healthier options like vegetables and avocado.
How can I make Subway Tuna Salad healthier?
If you’re looking to make Subway Tuna Salad even healthier, there are a few tips you can follow:
- Choose a smaller size sandwich or wrap.
- Choose whole-grain bread or wrap for added fiber.
- Load up on vegetables like lettuce, tomatoes, and cucumbers.
- Avoid high-calorie toppings like cheese and bacon.
- Choose avocado for healthy fats instead of extra mayonnaise.
What do people say about Subway Tuna Salad calories?
Many people are surprised to learn how many calories are in Subway Tuna Salad, especially if they add high-calorie toppings like cheese or bacon. However, most people agree that Subway Tuna Salad is a healthy choice if you choose your toppings wisely and opt for healthier bread and wrap options.
What are the nutrition facts of Subway Tuna Salad?
Here’s a breakdown of the nutrition facts of Subway Tuna Salad:
| Nutrient | Amount per serving (6-inch) |
|---|---|
| Calories | 390 |
| Total Fat | 11g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Cholesterol | 25mg |
| Sodium | 610mg |
| Total Carbohydrates | 49g |
| Dietary Fiber | 5g |
| Sugars | 10g |
| Protein | 21g |
Conclusion
Subway Tuna Salad is a healthy and delicious option if you’re looking for a low-calorie, high-protein meal. However, the calorie count can vary depending on the size and type of bread or wrap you choose. To make Subway Tuna Salad even healthier, choose your toppings wisely and opt for whole-grain bread or wrap. With these tips, you can enjoy Subway Tuna Salad without ruining your diet.
Question and Answer about Subway Tuna Salad Calories
Q: What is Subway Tuna Salad?
A: Subway Tuna Salad is made with flaked tuna fish mixed with mayonnaise, celery, and onions. The salad is served with lettuce, tomatoes, cucumber, and your choice of bread or wrap.
Q: How many calories are in Subway Tuna Salad?
A: The calorie count of Subway Tuna Salad ranges from 270 to 630 calories per serving, depending on the size and type of bread or wrap you choose.
Q: Is Subway Tuna Salad healthy?
A: Subway Tuna Salad is a healthy choice if you’re looking for a low-calorie, high-protein meal. It’s a good source of heart-healthy omega-3 fatty acids, vitamins, and minerals. However, it can be high in sodium and saturated fat if you add high-calorie toppings like cheese or bacon.
Q: How can I make Subway Tuna Salad healthier?
A: To make Subway Tuna Salad even healthier, choose a smaller size sandwich or wrap, opt for whole-grain bread or wrap, load up on vegetables, avoid high-calorie toppings like cheese and bacon, and choose avocado for healthy fats instead of extra mayonnaise.
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