Subway’s sweet onion chicken teriyaki salad is a popular, lighter menu option. Many Subway customers choose the salad for its lower calorie count compared to sandwiches and the variety of veggies it contains. However, even though it is advertised as a lighter choice, the sweet onion chicken teriyaki salad still packs a caloric punch. In this article, we will break down the calorie count and nutritional information for a six-inch sweet onion chicken teriyaki salad from Subway.
Calorie Count for a Six-Inch Subway Sweet Onion Chicken Teriyaki Salad
A six-inch Subway sweet onion chicken teriyaki salad contains between 320-550 calories, depending on the ingredients and dressings selected. Here is a breakdown of the calorie ranges for each ingredient that can be added to the salad:
| Salad Ingredient | Calorie Range |
| Romaine Lettuce Base | 20 calories |
| Spinach | 10 calories |
| Red Onions | 15 calories |
| Sweet Onions | 15 calories |
| Tomatoes | 10 calories |
| Green Peppers | 10 calories |
| Cucumbers | 10 calories |
| Pickles | 5 calories |
| Jalapeños | 5 calories |
| Sweet Onion Chicken Teriyaki | 180-370 calories |
| Cheese | 50 calories |
| Croutons | 40 calories |
| Dressings (Light Options) | 45-90 calories |
| Dressings (Regular Options) | 140-210 calories |
As you can see, the bulk of the calories comes from the sweet onion chicken teriyaki meat and the salad dressing chosen. By opting for light dressing options and less meat, you can make your salad closer to 320 calories. Adding lots of veggies and cheeses and going for regular dressing can make it up to 550 calories or more.
So in summary, a customized six-inch Subway sweet onion chicken teriyaki salad ranges from 320-550 calories depending on what you put on it.
Nutritional Profile of Subway’s Sweet Onion Chicken Teriyaki Salad
In addition to calories, looking at the nutritional profile of Subway’s sweet onion chicken teriyaki salad can help you determine how healthy of an option it is compared to other menu choices. Here is an overview of the nutrition facts:
Total Fat
The regular sweet onion chicken teriyaki salad has 11-25 grams of fat, depending on customization. Opting for light dressing and minimal meat and cheese will keep it on the lower end. The American Heart Association recommends limiting total fat intake to 25-35% of total calories.
Saturated Fat
There are 2.5-7 grams of saturated fat in a customized six-inch salad. Light dressing reduces the amount. The American Heart Association advises consuming only 5-6% of calories from saturated fat.
Trans Fat
None of the ingredients in a Subway sweet onion chicken teriyaki salad contain trans fat.
Cholesterol
Cholesterol ranges from 20-85mg depending on additions like cheese and meat. The daily recommended limit is 300mg or less.
Sodium
There are 510-1280mg of sodium in a six-inch salad, with regular dressings and meats increasing the amount. The American Heart Association recommends limiting sodium to 1500mg per day.
Carbohydrates
Total carbs are 30-60 grams. Fiber is 3-7 grams and sugars are 8-16 grams. The salad offers a moderate amount of carbs.
Protein
A customized salad has 11-39 grams of protein. The chicken adds the most protein. The RDA for protein is 50 grams per day.
Vitamins and Minerals
The salad provides vitamin C, vitamin A, calcium, and iron, especially when loaded up with vegetable toppings.
So in summary, the nutritional profile of a Subway sweet onion chicken teriyaki salad is fairly balanced, with a good amount of protein and vitamins from the vegetables. Limiting high-calorie meats, cheeses, and dressings helps keep fat, cholesterol and sodium down. Overall, it can be a lighter, nutrient-dense option depending on customization.
How to Order a Lower Calorie Sweet Onion Chicken Teriyaki Salad
If you want to keep your Subway salad on the lighter side, here are some tips for ordering:
– Choose a lettuce base of spinach, arugula, kale, or chopped salad instead of regular romaine. This adds more vitamins and cuts calories.
– Ask for extra veggies, especially tomatoes, cucumbers, peppers and onions which provide nutrients and volume.
– Go light on the croutons or omit them to save calories and carbs.
– Choose light dressing options like sweet onion, balsamic vinegar, mustard, oil & vinegar rather than heavy creamy dressings. Or use subway vinaigrette which is only 45 calories for 6 inches.
– Ask for leaner meat like rotisserie style chicken or turkey instead of higher fat meats.
– Go easy on cheeses or pick lower calorie options like parmesan or feta instead of full fat varieties.
– Ask for one scoop or less of sweet onion sauce rather than the full portion.
– Choose a six inch or footlong salad instead of a big footlong to control portions.
– Avoid adding extras like tortilla strips, avocado, bacon bits, etc. which can pile on more calories.
By customizing your salad with the above tweaks in mind, you can enjoy the fresh flavors while keeping it around 320-400 calories for a lighter six inch option.
Nutrition Tips for Subway Salads
In addition to ordering hacks, incorporating Subway salads into an overall healthy diet includes a few other nutrition tips:
– Enjoy salads as part of a balanced meal with whole grains or lean protein. Pairing it with chips or cookies adds extra calories.
– Use salads as a way to fill up on vegetables and get nutrients like vitamin C, A and fiber. Make them veggie-centric.
– Be mindful of sodium, as restaurant salad dressings and meats can contain high amounts.
– Don’t overdo the meat portions which can drive up saturated fat – use salads as a way to limit meat.
– Beware of deceptive healthy-sounding dressings like sweet onion or honey mustard that are high in sugar and calories.
– Watch your portion size. A footlong salad can have up to double the calories of a six inch.
– Enjoy homemade salads when possible to control ingredients and dressings.
When combined with the custom ordering tips, these nutrition strategies can help make Subway salads like the sweet onion chicken teriyaki a healthier, waistline-friendly choice. Just avoid treating it like an all-you-can-eat buffet!
Healthy Alternative Menu Items to the Sweet Onion Chicken Teriyaki Salad
While the teriyaki salad can be customized to be a lighter choice, Subway does offer some other lower calorie and healthier menu alternatives including:
Veggie Delite Salad
This simple salad topped with veggies is only about 100 calories without dressing. Load it up with vegetable toppings and go easy on condiments for a super light bite.
Turkey Breast Salad
Turkey is a lean protein and lower in calories than chicken or beef options. Choose a turkey salad and refrain from cheese and bacon to keep it around 200 calories.
Rotisserie Chicken Salad
Rotisserie style chicken is seasoned with herbs rather than oils and sauce so it’s a healthier protein for salads if you don’t overdo the portion.
Sweet Onion Chicken Teriyaki Wrap
Wraps eliminate carb-heavy bread and are lower calorie than sandwiches. Get it as a veggie-centric wrap without cheese and sauce.
Veggie Subs
Try one of Subways vegetable-packed subs like the Veggie Delite which is around 200 calories and low in fat. Load it with veggies instead of condiments.
Salad or Wrap Combos
Opt for a salad or wrap combo paired with yogurt or fruit instead of chips and a soda. This gives you a filling, nutrient-dense meal.
So in summary, if you want to go even lighter than a customized teriyaki salad, try one of Subway’s vegetable-forward salads, wraps, or subs, and pair them with healthy sides like yogurt or fruit instead of fried sides.
Conclusion
Subway’s sweet onion chicken teriyaki salad can range greatly in its calorie and nutritional profile depending on the ingredients you choose. A plain salad starts off low calorie, but customizing it with plenty of meat, cheese, and heavy dressings can escalate both the calories and sodium significantly. By opting for vegetable-friendly additions and lighter dressing, you can keep the salad in the 320-400 calorie range for a 6-inch portion. Compared to subs and fried sides, it gives you a lighter way to enjoy Subway flavors. Just be mindful of unhealthy customizations and portions. Enjoy the salad as part of an overall balanced diet, and take advantage of other lower calorie Subway menu options like veggie subs and salads when you want an even lighter choice.