SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce
Whole food · Fast Foods
Photo: Wikipedia
A light yet flavorful Subway sandwich, this sub features tender, grilled chicken breast glazed in a sweet and savory teriyaki sauce, nestled in soft white bread with crisp lettuce, fresh tomato, and an extra drizzle of sweet onion sauce. At just 155 kcal per 100g, it's a surprisingly lean option, packing nearly 11g of protein while keeping fat under 2.5g. The texture is a satisfying mix of soft bread, juicy chicken, and crunchy veggies, all tied together by the distinct, sweet-savory umami of the teriyaki and onion glazes.
Calorie split: 28% protein · 58% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love this sub for its addictive sweet-savory flavor profile, where the tangy teriyaki and sweet onion sauce create a uniquely craveable taste that stands out from standard deli sandwiches. It's also celebrated as a versatile, quick meal that feels more like a treat than a diet food, fitting easily into a busy lifestyle.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the potential for a blood-sugar spike due to the combination of refined white bread and sugary sauces, which can be problematic for those monitoring glucose levels. To counteract this, pair the sub with a side of raw vegetables or a small handful of nuts to add fiber and healthy fats, slowing digestion, and consider opting for a 6-inch portion to manage carbohydrate intake.
Key benefits
- High protein-to-calorie ratio supports muscle maintenance.
- Low fat content makes it suitable for calorie-conscious diets.
- Provides quick energy from carbohydrates in the bread and sauce.
- Contains fresh vegetables for added vitamins and fiber.
- Convenient, portable meal with a balanced macronutrient profile.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The sweet onion sauce used at Subway is a proprietary recipe that mimics the flavor of caramelized onions but is actually a blend of sugar, vinegar, and spices, designed to be shelf-stable and consistently sweet without the labor of slow-cooking onions.
Full nutrition (USDA data · scales with serving)
| Water | 62.4 g |
| Energy | 155 kcal |
| Energy | 649 kj |
| Protein | 10.9 g |
| Total lipid (fat) | 2.4 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 22.5 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 6.1 g |
| Sucrose | 0.79 g |
| Glucose | 2.2 g |
| Fructose | 2.4 g |
| Lactose | 0.00 g |
| Maltose | 0.65 g |
| Galactose | 0.00 g |
| Starch | 13.8 g |
| Calcium, Ca | 142 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 139 mg |
| Potassium, K | 285 mg |
| Sodium, Na | 305 mg |
| Zinc, Zn | 0.64 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.28 mg |
| Selenium, Se | 15.4 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.21 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 58.0 ug |
| Vitamin B-12 | 0.11 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 33.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 56.0 iu |
| Lycopene | 208 ug |
| Lutein + zeaxanthin | 87.0 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 0.46 mg |
| Tocopherol, delta | 0.13 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.32 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.51 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.37 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.11 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.64 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.05 g |
| MUFA 16:1 c | 0.05 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.56 g |
| MUFA 18:1 c | 0.56 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.83 g |
| PUFA 18:2 | 0.72 g |
| PUFA 18:2 n-6 c,c | 0.72 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 22.0 mg |
Amino acid profile (per 100g)
Estimated from SUBWAY, cold cut sub on white bread with lettuce and tomato — USDA does not publish this profile for SUBWAY.
| Tryptophan | 0.10 g |
| Threonine | 0.33 g |
| Isoleucine | 0.43 g |
| Leucine | 0.75 g |
| Lysine | 0.49 g |
| Methionine | 0.21 g |
| Phenylalanine | 0.43 g |
| Tyrosine | 0.26 g |
| Valine | 0.50 g |
| Arginine | 0.50 g |
| Histidine | 0.30 g |
| Alanine | 0.48 g |
| Aspartic acid | 0.74 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.45 g |
| Proline | 1.0 g |
| Serine | 0.41 g |
| Hydroxyproline | 0.07 g |
FAQ
Is this sub suitable for a low-carb diet?
No, it is not ideal for a low-carb diet. The white bread, teriyaki sauce, and sweet onion sauce contribute significantly to the carbohydrate content, with over 22g of carbs per 100g. For a low-carb option, consider removing the bread and eating the chicken and veggies as a salad bowl.
How much protein does this sub provide?
The sub contains approximately 10.91g of protein per 100g. A standard 6-inch serving (about 200g) would provide roughly 22g of protein, which is a good amount for a light meal or snack.
Is this sub high in sugar?
Yes, it contains about 6.06g of sugar per 100g, primarily from the sweet onion sauce and teriyaki glaze. While not excessively high, it's worth noting for those monitoring sugar intake, especially if combined with other sugary beverages or sides.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.55 kcal/g · 28% calories from protein · 1.2 g fiber · 6.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.