Subway’s Menu – Weight Watcher Point Values

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Weight Watchers POINTS® for the following Subway items were calculated using the nutrition information from Subway’s online menu. This list was accurate as of 12/2008.

If you found this page helpful, or have any suggestions, please leave a comment below! I am always looking for feedback – negative and positive.

PLEASE NOTE: This page is for historical reference only and may not represent the latest info available for these items. For the latest information for this restaurant, please find the link for this restaurant on the sites main restaurant index.

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6 INCH JARED SANDWICHES WITH 6 GRAMS OF FAT OR LESS

 w/ wheat bread, lettuce, tomatoes, onions, green peppers, pickles and olives
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Ham 5 290 5 5
Oven Roasted Chicken Breast 6 310 5 6
Roast Beef 5 290 5 5
Subway Club 6 320 6 5
Sweey Onion Chicken Teriyaki 7 370 5 5
Turkey Breast 5 280 4.5 5
Turkey Breast & Ham 5 290 5 5
Veggie Delite 4 230 3 5

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6 INCH SANDWICHES

 w/ wheat bread, lettuce, tomatoes, onions, green peppers, pickles, olives and cheese
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Chicken & Bacon Ranch 13 580 30 6
Cold Cut Combo 9 410 17 5
Italian BMT 10 450 21 5
Meatball Marinara 12 560 24 8
Spicy Italian 11 480 25 5
Prime Rib 8 400 12 6
Subway Melt 8 380 12 5
Tuna 12 530 31 5

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4 INCH SANDWICHES (SUBWAY MINIS)

 w/ wheat bread, lettuce, tomatoes, onions, green peppers, pickles, olives and cheese
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Tuna (w/ Cheese) 7 320 18 4
Ham 3 180 3 4
Roast Beef 3 190 3.5 4
Turkey Breast 3 190 3 4

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JARED LOW FAT FOOTLONG SANDWICHES

 w/ wheat bread, lettuce, tomatoes, onions, green peppers, pickles and olives
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Footlong Ham 11 570 10 11
Footlong Oven Roasted Chicken Breast 13 630 11 11
Footlong Roast Beef 12 580 10 11
Footlong Subway Club 13 640 12 11
Footlong Sweet Onion Chicken Teriyaki 15 750 10 11
Footlong Turkey Breast 11 560 9 11
Footlong Turkey Breast & Ham 12 580 10 11
Footlong Veggie Delite 9 450 6 11

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JARED SALADS WITH 6 GRAMS OF FAT OR LESS

 w/ lettuce, tomatoes, onions, green peppers, olives, carrots and cucumbers
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Ham 2 120 3 4
Oven Roasted Chicken Breast 2 140 2.5 4
Roast Beef 2 120 3 4
Subway Club 3 150 4 4
Sweet Onion Chicken Teriyaki 4 210 3 4
Turkey Breast 2 110 2.5 4
Turkey Breast & Ham 2 120 3 4
Veggie Delite 0 60 1 4

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SALAD DRESSING
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Fat Free Italian 1 35 0 0
Ranch 9 320 35 0

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6 INCH DOUBLE SUBS (DOUBLE MEAT)

 w/ wheat bread, lettuce, tomatoes, onions, green peppers, pickles and olives
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Double Ham 7 350 7 5
Double Oven Roasted Chicken 8 400 8 6
Double Roast Beef 7 360 7 5
Double Subway Club 8 420 8 5
Double Sweet Onion Chicken Teriyaki 9 480 7 6
Double Turkey Breast 6 330 5 5
Double Turkey Breast & Ham 7 360 7 5
Double Chicken & Bacon Ranch (w/ Cheese) 16 710 35 6
Double Cold Cut Combo (w/ Cheese) 13 550 28 5
Double Steak & Cheese 12 540 18 7
Double Italian BMT (w/ Cheese) 15 630 35 5
Double Meatball Marinara (w/ Cheese) 20 860 42 11
Double Subway Melt (w/ Cheese) 10 490 17 5
Double Tuna 20 790 55 5

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6 INCH LIMITED TIME OFFER/REGIONAL SUBS

 w/ wheat bread, lettuce, tomatoes, onions, green peppers, pickles and olives
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
6″ Barbeque Rib Patty 9 430 18 5
6″ Barbeque Chicken 6 310 5 6
6″ Buffalo Chicken (with regular Ranch Dressing) 9 420 15 5
6″ LOW FAT Buffalo Chicken (with light Ranch) 7 370 7 5
6″ Chicken Pizziola (includes Cheese) 9 450 15 6
6″ Pastrami, Big (includes Cheese) 13 590 29 5
6″ Big Philly Cheesesteak (Double Meat) 11 520 19 6
6″ BLT (w/ Cheese) 7 350 13 5
6″ Subway Seafood Sensation (includes Cheese) 10 460 22 6
6″ The Feast (includes Cheese) 13 590 25 5
6″ Turkey Bacon Avocado (includes Cheese) 9 420 15 7
6″ Tuscan Chicken 7 370 9 4
6″ Veggie Patty 8 390 8 8

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8 INCH PIZZA
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Cheese 15 680 22 4
Cheese & Veggies 16 740 25 5
Pepperoni 18 790 32 4
Sausage 18 820 34 4

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BREAKFAST SANDWICHES ON 6 INCH BREAD
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Cheese 9 420 18 5
Chipotle Steak & Cheese 14 600 32 6
Double Bacon & Cheese 11 510 25 5
Honey Mustard Ham & Cheese 10 470 19 5
Western w/ Cheese 10 450 19 5

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BREAKFAST WRAPS
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Cheese 12 520 37 3
Chipotle Steak & Cheese 16 700 37 3
Double Bacon & Cheese 14 610 30 2
Honey Mustard Ham & Cheese 13 580 25 2
Western w/ Cheese 13 550 24 2

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COOKIES & DESSERTS
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Chocolate Chip 5 210 10 1
Chocolate Chunk 5 220 10 0
Double Chocolate Chip 5 210 10 1
M & M 5 210 10 0
Oatmeal Raisin 4 200 8 1
Peanut Butter 5 220 12 1
Sugar 5 220 12 0
White Chip Macadamia Nut 5 220 11 0
Apple Pie 6 250 10 1
Apple Slices (1 Package) 0 35 0 2
Raisins – (1 Package) 2 140 0 2
Yogurt – Dannon All Natural Strawberry 2 110 1 0

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FRUIZLE EXPRESS (SMALL)
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Berry Lishus 2 110 0 1
Berry Lishus (w/ Banana) 2 140 0 2
Pineapple Delight 2 130 0 1
Pineaplle Delight (w/ Banana) 3 160 0 2
Peach Pizzazz 2 100 0 0
Sunrise Refresher 2 120 0 1

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SOUP (10oz BOWL)
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Chicken & Dumplings 3 170 5 2
Chili Con Carne 6 290 8 12
Cream of Broccoli 3 160 7 5
Cream of Potato w/ Bacon 5 240 13 3
Golden Broccoli & Cheese 4 200 12 3
Minestrone 1 80 1 4
New England Style Clam Chowder 3 150 5 4
Roasted Chicken Noodle 2 80 2 1
Spanish Style Chicken w/ Rice 2 110 2 1
Tomato Garden Vegetable w/ Rotini 1 90 0 2
Vegetable Beef 2 100 2 3
Wild Rice w/ Chicken 5 210 11 2

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BREADS
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
6 Inch Italian (White) 4 200 2 1
6 Inch Wheat 3 200 2.5 4
6 Inch Parmesan Oregano 4 220 2.5 2
6 Inch Honey Oat 4 250 3.5 5
6 Inch Hearty Italian 4 220 2 2
6 Inch Monterey Cheddar 5 240 5 1
6 Inch Italian Herbs & Cheese 5 250 5 2
Flatbread 5 250 5 2
Deli Style Roll 3 170 2.5 3
Wrap 7 310 8 1

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SANDWICH CONDIMENTS (AMOUNT ON 6 INCH SUB)
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Bacon (2 Slices) 1 45 3.5 0
Chipolte Southwest Sauce 3 100 10 0
Honey Mustard Sauce – Fat Free 1 30 0 0
Light Mayonnaise (1T) 1 50 5 0
Mayonnaise (1T) 3 110 12 0
Mustard Yellow or Deli Brown (2 tsp) 0 5 0 0
Olive Oil Blend (1 tsp) 1 45 5 0
Ranch Dressing 3 120 13 0
Red Wine Vinaigrette – Fat Free 1 29 0 0
Sweet Onion Sauce – Fat Free 1 40 0 0
Vinegar (1 tsp) 0 0 0 0

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VEGETABLES (AMOUNT ON 6 INCH SUB)
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Banana Peppers (3 Rings) 0 0 0 0
Cucumbers (3 Slices) 0 less than 5 0 0
Green Peppers (3 Strips) 0 0 0 0
Jalapeno Peppers (3 Rings) 0 less than 5 0 0
Lettuce 0 less than 5 0 0
Onions 0 5 0 0
Pickles (3 Chips) 0 0 0 0
Olives (3 Rings) 0 less than 5 0 0
Tomatoes (3 Wheels) 0 5 0 0

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CHEESE (Amount On 6 Inch Sub, Wrap or Salad)
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
American – Processed 1 40 3.5 0
Monterey Cheddar – Shredded 1 50 4.5 0
Natural Cheddar 2 60 5 0
Pepperjack 1 50 4 0
Provolone 1 50 4 0
Swiss 1 50 4.5 0

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INDIVIDUAL MEATS (Amount On 6 Inch Sub or Salad)
ITEM POINTS® CALORIES TOTAL FAT TOTAL FIBER
Chicken Patty, Roasted 2 90 2.5 0
Chicken Strips 2 80 1.5 0
Cold Cut Combo Meats 4 140 11 0
Egg Patty 3 110 8 1
Ham 1 60 2 0
Italian BMT Meats 5 180 14 0
Meatballs 7 300 18 3
Roast Beef 2 70 2 0
Seafood Sensation 5 190 16 0
Steak with Peppers & Onions (no Cheese) 3 140 6 1
Subway Club Meats 2 100 3 0
Tuna 7 260 24 0
Turkey Breast 1 50 1 0
Veggie Patty 3 160 5 3

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Posted in Restaurant Menu

11 comments

  1. Christine says:
    May 11, 2010 at 10:15 am

    For the cheese is it one point per slice of cheese? Also is it one point per slice of deli meat? Thank you in advance and thank you for posting this.

  2. Dan says:
    May 11, 2010 at 10:35 am

    Hi Christine, according to Subways nutrition information, the cheese info shown above is for the amount on a 6″ sub. I think that is 2 slices but I’m not positive.

  3. Rony says:
    June 2, 2010 at 8:01 pm

    Wait.. wait.. so a footlong turkey breast is 10 points, and then I count the bread with it? so that’s another 10 points? Eeks! My heart slowly dropped..

  4. Dan says:
    June 2, 2010 at 9:13 pm

    Not sure what you’re looking at Rony, the 4th table down from the top is the one with the info for the footlong turkey. It is 11 points including all of the following: wheat bread, lettuce, tomatoes, onions, green peppers, pickles and olives

    If you use a different type of bread then subtract the points for the wheat bread and add the points for the other bread. Don’t forget to add points for cheese and dressing, also. But still, 11 points for all of the above is not bad

  5. Rony says:
    June 2, 2010 at 9:21 pm

    oh! Thank you so much! I feel better now 🙂

  6. Angie says:
    June 21, 2010 at 12:09 pm

    A 6-inch sub has 2 triangles which equal 1 slice of cheese.

  7. Dan says:
    June 21, 2010 at 12:51 pm

    Ah, good catch Angie, you are correct. It actually is only one slice (2 halves) that they use on the 6 inch subs…

  8. Sue says:
    October 9, 2010 at 3:14 pm

    So they came out with a low-fat bbq buffalo sandwich.You would think by swapping the roll for a flatbread it would be less points? NO! Be careful out there…..

  9. Dan says:
    October 11, 2010 at 11:50 am

    That’s so true, Sue. Seems everyone has it in their heads that the flatbreads and wraps are always the healthier choice but it seems that is not the case in most instances. Thanks for sharing!

  10. vicky says:
    January 21, 2011 at 3:11 pm

    I love this site…thanks. I joined WW last night but they didn’t have their dining out books yet and this has helped me alot today.

  11. Dan says:
    January 22, 2011 at 9:21 pm

    Hi Vicky, thanks for the kind words and thanks for visiting!