Quick Answer
A Subway macadamia nut cookie contains 300 calories. This is according to the nutrition information provided on the Subway website.
Calorie Count Breakdown
Here is a more detailed breakdown of the calorie count for a Subway macadamia nut cookie:
- Total calories: 300
- Total fat: 14g
- Saturated fat: 6g
- Trans fat: 0g
- Cholesterol: 15mg
- Sodium: 160mg
- Total carbs: 43g
- Dietary fiber: 1g
- Sugars: 29g
- Protein: 3g
As you can see, the majority of calories in the Subway macadamia nut cookie come from fat and carbohydrates. The 14g of total fat consists of 6g of saturated fat. The cookie also contains 43g of total carbohydrates, which consists mostly of 29g of sugar.
The macadamia nut cookie provides 300 calories, which is about 15% of a 2,000 calorie daily diet.
Macadamia Nut Cookie Ingredients
Here is the full ingredient list for a Subway macadamia nut cookie:
- Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid)
- Sugar
- White chocolate chips (sugar, cocoa butter, whole milk powder, soy lecithin, vanilla extract)
- Macadamia nuts
- Palm oil
- Eggs
- Contains 2% or less of: molasses, baking soda, salt, natural flavors (contains milk), soybean oil.
The main ingredients providing calories and fat in the cookie are the enriched wheat flour, sugar, white chocolate chips, macadamia nuts, palm oil, and eggs.
The white chocolate chips add more sugar, fat from cocoa butter, and calories. The macadamia nuts provide healthy fats, but are still high in calories.
Macronutrient Breakdown
Here is a breakdown of the macronutrient content in a Subway macadamia nut cookie:
| Macronutrient | Amount | Calories | % Daily Value* |
|---|---|---|---|
| Total Fat | 14g | 126 | 17% |
| Saturated Fat | 6g | 30 | 30% |
| Trans Fat | 0g | 0 | 0% |
| Cholesterol | 15mg | 5 | 2% |
| Sodium | 160mg | 7 | 7% |
| Total Carbohydrate | 43g | 143 | 14% |
| Dietary Fiber | 1g | 4 | 4% |
| Sugars | 29g | 116 | |
| Protein | 3g | 12 |
*Based on a 2,000 calorie diet
As you can see from the table, the cookie provides 126 calories from fat, 143 calories from carbohydrates, and 12 calories from protein.
The % Daily Value is based on a 2,000 calorie diet. The macadamia nut cookie provides 17% of the daily value for total fat, 30% for saturated fat, 14% for total carbohydrates, and 4% for dietary fiber.
Does Subway Offer Lower Calorie Cookie Options?
Yes, Subway does offer some lower calorie cookie options compared to the macadamia nut cookie:
- Chocolate chip cookie: 220 calories
- Oatmeal raisin cookie: 210 calories
- Double chocolate cookie: 200 calories
- White chocolate macadamia nut cookie: 190 calories
- Raspberry cheesecake cookie: 180 calories
- Sugar cookie: 160 calories
The sugar cookie has just 160 calories, making it the lowest calorie cookie option at Subway.
The chocolate chip and oatmeal raisin cookies also provide less calories than the macadamia nut cookie, at 220 and 210 calories respectively.
So you can opt for a lower calorie cookie if you are looking to cut back on calories but still want a sweet treat.
Ways to Make Subway Cookies Healthier
Here are some tips for enjoying Subway cookies in a healthier way:
- Opt for a lower calorie cookie option, like the sugar or white chocolate macadamia nut cookies
- Split a cookie with a friend or save half for later
- Pair your cookie with a healthy side like an apple, yogurt, or milk for more nutrition
- Enjoy your cookie alongside a veggie-loaded sandwich or salad
- Drink water or unsweetened tea with your cookie instead of soda
- Walk or exercise after eating your cookie to burn some of the calories
- Substitute chips, candy or other treats for the cookie to limit overall calories
- Consider the cookie an occasional treat and not an everyday indulgence
Being mindful of portion sizes, what you eat with your cookie and how often you indulge can help keep Subway cookies as part of a balanced diet.
Health Benefits of Macadamia Nuts
While the Subway macadamia nut cookie is high in calories, sugar and fat, the macadamia nuts provide some health benefits:
- Macadamia nuts contain healthy monounsaturated fats that help lower LDL (bad) cholesterol
- They are a good source of manganese and thiamin (vitamin B1)
- Macadamia nuts provide an array of antioxidants like flavonoids
- The fat content in macadamia nuts may help promote satiety and fullness
- Some research suggests macadamia nuts may reduce inflammation
- They are a gluten-free, vegan friendly food
However, macadamia nuts are very high in calories and fat. A serving of 10-12 nuts contains 200 calories and 21g of fat.
Eating them in a cookie, paired with sugar and white flour, does not provide the same nutritional benefit as eating them raw or unsalted. But the macadamia nuts do add some redeeming qualities to an otherwise indulgent treat.
Conclusion
A Subway macadamia nut cookie contains 300 calories, 14g of fat and 43g of carbs. This makes it one of the higher calorie cookie choices at Subway.
Opting for a lower calorie cookie or splitting one can help reduce the calorie intake. Pairing it with something healthy and exercising portion control is also important.
While the macadamia nuts provide some nutritional benefit, the excess sugar and refined carbs make the Subway cookie an occasional treatfood rather than an everyday snack. Being mindful of ingredients, calories and how often you indulge can allow you to enjoy your cookie without guilt.
Overall, Subway’s macadamia nut cookie can be part of a balanced diet when consumed in moderation while focusing on the rest of your daily food and activity choices.
