Subway Menu – Weight Watchers Point Values - OneMorePound.com

Subway Menu – Weight Watchers Point Values

Posted on August 11, 2018 by Dan

Weight Watchers Momentum Points for the following Subway items were calculated using the nutrition facts from Subway’s online nutrition info. Weight Watchers Smart Points, Points Plus and Free Style information is not available at this time. This list was accurate as of 08/2018.Tweet

Click here for historical POINTS information for Subway.

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6″ Subway Fresh Fit Sandwiches (Values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers)
ITEM	POINTS
6″ Black Forest Ham	5
6″ Oven Roasted Chicken	6
6″ Roast Beef	6
6″ Rotisserie-Style Chicken	7
6″ Subway Club®	6
6″ Sweet Onion Chicken Teriyaki	7
6″ Turkey Breast	5
6″ Veggie Delite®	4

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6″ Sandwiches (Values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers)
ITEM	POINTS
6″ Chicken & Bacon Ranch Melt	14
6″ Cold Cut Combo	7
6″ Italian B.M.T.®	9
6″ Meatball Marinara	10
6″ Spicy Italian	11
6″ Steak & Cheese	8
6″ Tuna	11

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Kids’ Meal Sandwiches (Values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers)
ITEM	POINTS
Veggie Delite®	3
Black Forest Ham	3
Roast Beef	3
Turkey Breast	3

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6″ Limited Time Offer/Regional Subs (Values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers)
ITEM	POINTS
6″ BBQ Pulled Pork	8
6″ BBQ Rib	11
6″ Big Cheesy	8
6″ Big Philly Cheesesteak	11
6″ B.L.T.	8
6″ Buffalo Chicken (with regular Ranch dressing)	9
6″ Caesar Chicken Melt	11
6″ Carved Turkey	6
6″ Chicken Fingers	8
6″ Chicken Parmesan	10
6″ Chicken Pizziola Melt	10
6″ Chicken Salad, (not Orchard)	7
6″ Corned Beef Reuben	10
6″ Crunchy Chicken Enchilada	13
6″ Cubano	10
6″ Egg Salad	11
6″ Falafel	13
6″ Malibu Garden Veggie Patty	8
6″ Mediterranean Chicken	11
6″ Mediterranean Steak	11
6″ Orchard Chicken Salad	7
6″ Pastrami	9
6″ Pastrami Melt, Big Hot	13
6″ Pizza Sub Melt	11
6″ Subway Melt®	8
6″ Subway Seafood SensationTM	9
6″ Turkey & Bacon	7
6″ Turkey & Bacon Avocado	9
6″ Turkey & Bacon Guacamole	9
6″ Turkey Breast & Black Forest Ham	5
6″ Turkey Italiano Melt	11
6″ Veggie Patty	8

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Subway Fresh Fit® Chopped Salads (Values include lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives)
ITEM	POINTS
Black Forest Ham	2
Oven Roasted Chicken	2
Roast Beef	2
Rotisserie-Style Chicken	3
Subway Club®	2
Sweet Onion Chicken Teriyaki (includes Sweet Onion)	4
Turkey Breast	2
Veggie Delite®	0

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Chopped Salads (Values include lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives)
ITEM	POINTS
Chicken & Bacon Ranch Melt (includes Ranch)	13
Cold Cut Combo	4
Italian B.M.T.®	5
Meatball Marinara	7
Spicy Italian	7
Steak & Cheese	4
Tuna	7

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Salad Dressings (amount mixed into chopped salad)
ITEM	POINTS
Chipotle Southwest	5
Oil & Vinegar	6
Ranch Dressing	6
Subway® Vinaigrette	3
Sweet Onion Sauce	2

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6″ Omelet Sandwich (with Egg White – Values include 9-grain wheat bread, egg white and cheese)
ITEM	POINTS
6″ Black Forest Ham, Egg White & Cheese	7
6″ Egg White & Cheese	6
6″ Bacon, Egg White & Cheese	8
6″ Steak, Egg White & Cheese	8
6″ Breakfast B.M.T®	10
6″ Mega Melt	12
6″ Sausage, Egg White & Cheese	10
6″ Sunrise Subway Melt®	10

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6″ Omelet Sandwiches (with Regular Egg – Values include 9-grain wheat bread, regular egg and cheese)
ITEM	POINTS
6″ Black Forest Ham, Egg & Cheese	8
6″ Egg & Cheese	8
6″ Bacon, Egg & Cheese	10
6″ Steak, Egg & Cheese	9
6″ Breakfast B.M.T®	11
6″ Mega Melt	13
6″ Sausage, Egg & Cheese	11
6″ Sunrise Subway Melt	11

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Omelet on 6″ Flatbread (with Egg White – Values include 6″ flatbread, egg white and cheese)
ITEM	POINTS
6″ Black Forest Ham, Egg White & Cheese Flatbread	8
6″ Egg White & Cheese Flatbread	7
6″ Bacon, Egg White & Cheese Flatbread	9
6″ Steak, Egg White & Cheese Flatbread	9
6″ Breakfast B.M.T® Flatbread	11
6″ Mega Melt Flatbread	13
6″ Sausage, Egg White & Cheese Flatbread	11
6″ Sunrise Subway Melt® Flatbread	11

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Omelet on 6″ Flatbread (with Regular Egg – Values include 6″ flatbread, regular egg and cheese)
ITEM	POINTS
6″ Black Forest Ham, Egg & Cheese Flatbread	9
6″ Egg & Cheese Flatbread	8
6″ Bacon, Egg & Cheese Flatbread	11
6″ Steak, Egg & Cheese Flatbread	10
6″ Breakfast B.M.T® Flatbread	12
6″ Mega Melt Flatbread	14
6″ Sausage, Egg & Cheese Flatbread	12
6″ Sunrise Subway Melt® Flatbread	12

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Breakfast Sides
ITEM	POINTS
Hash Browns	5

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Flatizza
ITEM	POINTS
Cheese	9
Pepperoni	12
Spicy Italian	12
Veggie	9

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8″ Pizza
ITEM	POINTS
Cheese	16
Bacon	19
Meatball	19
Pepperoni	19
	Sausage	19

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Breads (Double for footlong)
ITEM	POINTS
6″ Italian (White)	4
6″ 9-Grain Wheat	4
6″ Flatbread, Multigrain	4
6″ Flatbread, White	5
6″ 9-Grain Honey Oat	4
6″ Harvest	4
6″ Hawaiian Sweet Bread	4
6″ Hearty Italian	4
6″ Italian Herbs & Cheese	5
6″ Jalapeno Cheese/Cheddar	5
6″ Monterey Cheddar	5
6″ Parmesan Oregano	4
6″ Roasted Garlic	4
6″ Rosemary & Sea Salt	4
6″ Rye	3
6″ Sourdough	4
6″ Southwestern Spicy	4
Bagel	6
Biscuits	5
English Muffin	2
Gluten-Free Bread	7
Mini Italian Bread	3
Mini Wheat Bread	2
Wrap	6

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2

Sandwich Condiments (amount on 6-inch sandwich)
ITEM	POINTS
Bacon (2 strips)	2
Chipotle Southwest Sauce	3
Light Mayonnaise (1 T)	1
Mayonnaise (1 T)	3
Mustard yellow or deli brown (2 tsp.)	0
Oil (1 tsp.)	1
Pepperoni, 3 slices	2
Ranch Dressing	3
Sweet Onion Sauce, Fat Free	1
Subway® Vinaigrette	1
Vinegar (1 tsp.)	0
Barbecue Sauce	1
Buffalo Sauce	0
Creamy Italian	2
Creamy Sriracha	1
Fire Roasted Tomato Sauce	2
Giardiniera	2
Golden Italian	2
Gorgonzola Sauce	3
Guacamole	2
Honey Mustard Sauce, Fat Free	1
Hot Pepper Relish	0
Ketchup	0
Pico de Gallo	0
Sauerkraut	0
Savory Caesar	4
Signature Horseradish Sauce	3
Smoky Hickory Sauce	1
Sweet Chili Sauce	1
Sweet Potato Curry	2
ITEM	2
Thousand Island Dressing
Tzatziki Sauce	3

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Vegetables (amount on 6-inch sandwich)
ITEM	POINTS
Banana Peppers (3 rings)	0
Cucumbers (3 slices)	0
Green Peppers (3 strips)	0
Jalapeno Peppers (3 rings)	0
Lettuce	0
Onions	0
Pickles (3 chips)	0
Olives (3 rings)	0
Spinach	0
Tomatoes (3 wheels)	0
Avocado	1
Carrots	0
House-Made Dill Pickles	0
Green Chiles	0
Mushrooms	0
Sweet Peppers	0

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Cheese (amount on 6-inch sandwich)
ITEM	POINTS
American	1
Monterey Cheddar, Shredded	1
Cheddar	2
Feta	1
Mozzarella, Shredded	1
Parmesan	0
Pepperjack	1
Provolone	1
Swiss	1

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Individual Meats (amount on 6″ sub or salad)
ITEM	POINTS
Chicken Patty, Roasted	2
Chicken Strips	2
Chicken Strips, Teriyaki Glazed	2
Cold Cut Combo Meats	3
Egg Patty (regular)	3
Egg Patty (white)	2
Ham	1
Italian B.M.T.® Meats	5
Meatballs	6
Roast Beef	2
Rotisserie-Style Chicken	3
Steak (no cheese)	3
Subway Club® Meats	2
Tuna	7
Turkey Breast	1
BBQ Pulled Pork	5
BBQ Rib Patty	7
Carved Turkey	2
Chicken Enchilada	3
Chicken Salad (not Orchard)	3
Chicken Strips, Buffalo Chicken	2
Corned Beef	3
Egg Salad	7
Falafe	4
Orchard Chicken Salad	4
Pastrami	4
Seafood Sensation	5
Sausage, Breakfast	4
Veggie Patty	3

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Cookies & Desserts
ITEM	POINTS
Chocolate Chip	5
Chocolate Chunk	5
Double Chocolate	5
Chocolate Chip with Rainbow Gems®	5
Oatmeal Raisin	4
Peanut Butter	5
Raspberry Cheesecake	5
Sugar	6
White Chip Macadamia Nut	5
Apple Slices – 1 package	0
Biscuits & Gravy	7
Brownie, Gluten Free	8
Brownie	9
Cinnamon Rolls	14
Croissant	6
Muffin, Apple Cinnamon Pecan	11
Muffin, Banana Bread	11
Muffin, Blueberry Crumb	9
Muffin, Chocolate Chunk	12
Muffin, Triple Berry	9

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Soup** (8 oz. bowl)
ITEM	POINTS
Beef Chili with Beans	8
Black Bean	3
Broccoli Cheddar	4
Chicken Tortilla	2
Creamy Chicken & Dumpling	3
Creamy Chicken & Wild Rice	5
French Onion (includes bread & cheese)	3
Homestyle Chicken Noodle	2
Loaded Baked Potato with Bacon	5
Tomato Basil	3

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