Subway Weight Watchers Points vs. Weight Score and Nutrition Facts

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*This site is not affiliated with Weight Watchers International, Inc. To view Subway Points and Points Plus values, sign up for a plan at WeightWatchers.com. Values below are used for comparison purposes, and have not been reviewed for accuracy by Weight Watchers. Points and Points Plus are registered trademarks of Weight Watchers International.
Menu Item Cal Fat Fiber Pr Carbs Scr Scr+
6" Wheat Sub - Black Forest Ham w/L,T,O,GP,C 290 4.5 5 18 46 5.5 7.5 edit
6" Wheat Sub - Oven Roasted Chicken w/L,T,O,GP,C 320 5 5 23 47 6 8 edit
6-inch 9-Grain Wheat Bread 210 2 4 8 41 4 5.5 edit
6-inch Hearty Italian Bread 220 2 2 8 41 4.5 6 edit
6-inch Honey Oat 260 3 5 9 49 5 7 edit
6-inch Italian (White) Bread 200 2 1 7 38 4 5.5 edit
6-inch Italian Herbs & Cheese 250 5 2 10 41 5.5 6.5 edit
6-inch Monterey Cheddar 240 5 1 10 39 5.5 6.5 edit
6-inch Parmesan Oregano Bread 220 2.5 2 8 41 4.5 6 edit
American Processed 40 3.5 2 1 1.5 1.5 edit
Apple Pie 250 10 1 37 6 7 edit
Apple Slices 1 package 35 2 9 0.5 1 edit
Baked Lay's Sour Cream & Onion 140 3.5 2 3 24 3 4 edit
Banana Peppers 3 rings 0.5 0.5 edit
Barbecue Chicken 6-inch Sub 310 5 6 15 53 6 8 edit
Barbecue Rib Patty 6-inch Sub 430 18 5 19 48 9.5 11.5 edit
Big Philly Cheesesteak 6-inch Sandwich 520 18 6 39 53 11.5 13.5 edit
Black Forest Ham 6-inch Sandwich 290 4.5 5 18 47 5.5 8 edit
Black Forest Ham Footlong Sandwich 570 9 10 35 94 11.5 15 edit
Black Forest Ham Kids Sandwich 180 2.5 3 10 31 3.5 5 edit
Black Forest Ham on Flatbread 6-inch Sandwich 300 7 3 18 43 6 8 edit
Black Forest Ham Salad 110 3 4 12 11 2 3 edit
Black Forest Ham, Egg & Cheese Muffin Melt on English Muffin 180 7 5 15 18 3.5 5 edit
Black Forest Ham, Egg & Cheese Omelet on 9-grain wheat bread 6 Sandwich 450 19 5 22 46 10 11.5 edit
Black Forest Ham, Egg & Chese Omelet on Flatbread 6 Sandwich 460 21 3 27 43 10.5 12.5 edit
Black Forest Ham, Egg White & Cheese Muffin Melt on English Muffin 160 4 5 15 18 3 4 edit
Black Forest Ham, Egg White & Cheese Omelet on 9-grain wheat bread 6 Sandwich 350 9 4 23 46 7 9.5 edit
Black Forest Ham, Egg White & Cheese Omelet on Flatbread 6 Sandwich 320 8 4 18 45 6.5 8.5 edit
BLT 6-inch Sandwich 360 13 5 17 45 7.5 9.5 edit
Bourbon Chicken 6" Sub 350 5 4 54 6.4 edit
Breakfast BMT (with Egg & Cheese) Omelet on 9-grain wheat bread 6-inch Sandwich 560 28 6 32 49 13 15 edit
Breakfast BMT (with Egg & Cheese) Omelet on Flatbread 6-inch Sandwich 570 30 3 32 45 13.5 15.5 edit
Breakfast BMT (with Egg White & Cheese) Omelet on Flatbread 6-inch Sandwich 470 20 2 28 45 11 12.5 edit
Breakfast BMT (with Egg White and Cheese) Omelet on 9-grain wheat bread 6-inch Sandwich 460 18 5 28 48 10 12.5 edit
Breakfast BMT w/Egg White & Cheese Muffin Melt on English Muffin" 210 8 5 17 19 4.5 5.5 edit
Breakfast BMT with Egg & Cheese Muffin Melt on English Muffin Sandwich 230 11 6 17 19 5 6 edit
Buffalo Chicken (with regular Ranch dressing) 6-inch Sub 420 15 5 25 47 9 11 edit
Cheese & Veggies Pizza 8-inch 740 25 5 36 100 16.5 20.5 edit
Cheese Pizza 8-inch 680 22 4 32 96 15 19 edit
Chicken & Bacon Ranch 6-inch Sandwich 570 28 5 35 48 13 15.5 edit
Chicken & Dumpling 170 5 2 8 23 3.5 4.5 edit
Chicken Patty, Roasted 90 2.5 15 4 2.5 2.5 edit
Chicken Pizziola (includes cheese) 6-inch Sub 450 15 6 31 51 9.5 12 edit
Chicken Strips 80 1.5 16 2 2 edit
Chicken Tortilla 110 1.5 3 6 11 2 2 edit
Chili Con Carne 340 11 10 20 35 7 8 edit
Chipotle Corn Chowder 140 3 2 6 22 3 4 edit
Chipotle Southwest Sauce amount on 6-inch sub 100 10 1 3 3 edit
Chocolate Chip Cookie 210 10 1 2 30 5 6 edit
Chocolate Chunk Cookie 220 10 2 30 5.5 6.5 edit
Cold Cut Combo 6-inch Sandwich 410 16 5 21 48 9 11 edit
Cold Cut Combo Meats 140 11 10 2 4 4 edit
Cream of Potato w/Bacon 240 13 3 5 26 5.5 6.5 edit
Cucumbers 3 slices 5 0.5 0.5 edit
Doritos Nacho 250 13 2 4 30 6 7 edit
Double Bacon, Egg & Cheese Muffin Melt on English Muffin 220 10 5 16 18 4.5 6 edit
Double Bacon, Egg & Cheese Omelet on 9-grain wheat bread 6 Sandwich 520 25 5 29 47 12 14 edit
Double Bacon, Egg & Cheese Omelet on Flatbread 6 Sandwich 530 27 3 29 43 12.5 14.5 edit
Double Bacon, Egg White & Cheese Muffin Melt on English Muffin 190 7 5 16 18 4 5 edit
Double Bacon, Egg White & Cheese Omelet on 9-grain wheat bread 6 Sandwich 420 15 4 25 46 9 11 edit
Double Bacon, Egg White & Cheese Omelet on Flatbread 6 Sandwich 430 17 2 25 42 10 11.5 edit
Double Chocolate Chip Cookie 210 10 1 2 30 5 6 edit
Egg & Cheese Muffin Melt on English Muffin 170 6 5 13 18 3.5 4.5 edit
Egg & Cheese Omelet on 9-grain wheat bread 6-inch Sandwich 420 18 5 22 46 9.5 11.5 edit
Egg & Cheese Omelet on Flatbread 6-inch Sandwich 440 20 3 22 42 10 11.5 edit
Egg Patty, Regular 110 8 1 9 3 3 3.5 edit
Egg White & Cheese Muffin Melt on English Muffin 140 3.5 5 12 18 2.5 4 edit
Egg White & Cheese Omelet on 9-grain wheat bread 6-inch Sandwich 320 8 4 18 45 6.5 8.5 edit
Egg White & Cheese Omelet on Flatbreadl 6-inch Sandwich 330 10 2 18 41 7.5 9 edit
Egg white and cheese muffin melt 140 3.5 5 18 2 edit
Egg White Patty 70 2 8 3 2 2 edit
Fat Free Italian Dressing 35 1 7 1 1 edit
Fire-Roasted Tomato Orzo 130 1 2 6 24 2.5 3.5 edit
Golden Broccoli & Cheese 180 11 4 5 16 4 5 edit
Green Peppers 3 strips 0.5 0.5 edit
Ham 60 2 9 2 1.5 2 edit
Hash Browns (4 pcs) 150 9 2 1 17 3.5 4.5 edit
Hioney Mustard Sauce, Fat Free amount on 6-inch sub 30 7 1 1 edit
Italian B.M.T. 6-inch Sandwich 450 20 5 22 48 10 12 edit
Italian B.M.T. Meats 180 14 11 2 5 5 edit
Jalapeno Peppers 3 rings 5 0.5 0.5 edit
Juice Box 6 oz 100 24 2.5 3 edit
Lay's Classic 230 15 2 3 23 5.5 6.5 edit
Lettuce amount on 6-inch sub 5 0.5 0.5 edit
Light Mayonnaise 1 Tbsp 50 5 1.5 1.5 edit
LOW FAT Buffalo Chicken (with light Ranch) 6-inch Sub 370 6 5 25 54 7.5 9.5 edit
M & M Cookie 210 10 2 32 5.5 6.5 edit
Mayonnaise 1 Tbsp 110 12 3.5 3.5 edit
Meatball 6" Sub 560 24 7 63 21.5 edit
Meatball Marinara 6-inch Sandwich 580 23 9 24 70 13 15 edit
Meatballs 310 17 4 13 25 7 8 edit
Medga (with Egg & Cheese) Omelet on Flatbread 6-inch Sandwich 730 47 3 33 43 18 20 edit
Mega (with Egg & Cheese) Muffin Melt on English Muffin 310 20 5 18 18 7.5 8.5 edit
Mega (with Egg & Cheese) Omelet on 9-grain wheat bread 6-inch Sandwich 710 45 5 33 47 17.5 19.5 edit
Mega (with Egg White & Cheese) Omelet on 9-grain wheat bread 6-inch Sandwich 610 35 4 29 46 14.5 16.5 edit
Mega (with Egg White & Cheese) Omelet on Flatbread 6-inch Sandwich 620 37 2 29 42 15.5 17 edit
Milk: Low Fat 12 oz 160 3.5 12 19 3.5 4.5 edit
Milk: Strawberry Flavored Reduced Fat 12 oz 300 7 15 44 7 8 edit
Milk:Chocolate Flavored Reduced Fat 12 oz 300 8 15 43 7 8.5 edit
Minestrone 90 1 3 4 17 1.5 2.5 edit
Mlega (with Egg White & Cheese) Muffin Melt on English Muffin 290 17 5 18 18 6.5 8 edit
Monterey Cheddar, Shredded 50 4.5 3 1 1.5 2 edit
Mozarella, Shredded 40 3 3 1.5 1.5 edit
Mustard yellow or deli brown 2 tsp 5 0.5 0.5 edit
Natural Cheddar 60 5 4 2 2 edit
New England Style Clam Chowder 150 5 4 6 20 3 4 edit
Olive Oil Blend 1 tsp 45 5 1.5 1.5 edit
Olives 3 rings 5 0.5 0.5 edit
Onions amount on 6-inch sub 5 1 0.5 0.5 edit
Oven Roasted Chicken 6-inch Sandwich 320 4.5 5 23 49 6 8.5 edit
Oven Roasted Chicken Breast Salad 130 2.5 4 19 9 2.5 3.5 edit
Oven Roasted Chicken Footlong Sandwich 640 9 11 46 97 13 16.5 edit
Oven Roasted Chicken on Flatbread 6-inch Sandwich 330 7 3 23 45 7 9 edit
Pastrami, Big (includes cheese) 6-inch Sub 580 28 5 31 50 13.5 15.5 edit
Pepperjack 50 4 3 1.5 1.5 edit
Pepperoni 3 slices 70 6 3 1 2 2 edit
Pepperoni Pizza 790 32 4 38 96 18 22 edit
Pickles 3 chips 0.5 0.5 edit
Provolone 50 4 4 1.5 1.5 edit
Ranch Dressing 290 30 1 3 8.5 8.5 edit
Ranch Dressing amount on 6-inch sub 110 11 1 3.5 3 edit
Red Wine Vinaigrette, Fat Free amount on 6-inch sub 30 6 1 1 edit
Roast Beef 80 2.5 18 1 2 2.5 edit
Roast Beef 6-inch Sandwich 310 4.5 5 26 45 6 8.5 edit
Roast Beef Footlong Sandwich 630 9 11 52 91 13 16.5 edit
Roast Beef Kids Sandwich 200 3 4 15 30 3.5 5.5 edit
Roast Beef on Flatbread 6-inch Sandwich 320 7 3 26 42 6.5 8.5 edit
Roast Beef Salad 140 3.5 4 20 10 2.5 3.5 edit
Roasted Chicken Noodle 80 2 1 6 12 2 2.5 edit
Rosemary Chicken & Dumpling 90 1.5 1 6 14 2 2.5 edit
Sausage Pizza 8-inch 820 34 4 39 97 18.5 23 edit
Sausage, Breakfast 240 24 7 1 7 7 edit
Sausage, Egg & Cheese Muffin Melt on English Muffin 290 18 5 16 18 6.5 8 edit
Sausage, Egg & Cheese Omelet on 9-grain bread 6 Sandwich 670 41 5 30 46 16.5 18 edit
Sausage, Egg & Cheese on Flatbread 6 Sandwich 680 44 3 30 43 17 18.5 edit
Sausage, Egg White & Cheese Muffin Melt on English Muffin 270 15 5 16 18 6 7 edit
Sausage, Egg White & Cheese Omelet on 9-grain wheat bread 6 Sandwich 570 31 4 25 45 13.5 15 edit
Sausage, Egg White & Cheese Omelet on Flatbread 6 Sandwich 580 34 2 25 42 14.5 15.5 edit
Seafood Sensation 190 16 5 7 5.5 5.5 edit
Spanish Style Chicken & Rice w/Pork 110 2.5 1 6 16 2.5 3 edit
Spicy Italian 6-inch Sandwich 520 28 5 22 47 12 14 edit
Steak & Cheese 6-inch Sandwich 380 10 5 26 50 8 10 edit
Steak w/o cheese 110 4 15 4 3 3 edit
Steak, Egg & Cheese Muffin Melt on English Muffin 190 7 6 16 1918 4 211 edit
Steak, Egg & Cheese Omelet on 9-grain bread 6 Sandwich 490 20 5 31 48 11 13 edit
Steak, Egg & Cheese Omelet on Flatbread 6 Sandwich 500 23 3 31 44 11.5 13.5 edit
Steak, Egg (White) & Cheese 170 4.5 5 16 19 3 4 edit
Steak, Egg White & Cheese Muffin Melt on English Muffin 170 4.5 5 16 19 3 4.5 edit
Steak, Egg White & Cheese Omelet on 9-grain wheat bread 6 Sandwich 390 10 4 27 47 8 10 edit
Steak, Egg White & Cheese Omelet on Flatbread 6 Sandwich 400 13 2 27 44 9 10.5 edit
Subway Club 6-inch Sandwich 320 5 5 26 47 6.5 8.5 edit
Subway Club Footlong Sandwich640 640 10 10 52 94 13 17 edit
Subway Club Meats 90 2.5 17 2 2.5 2.5 edit
Subway Club on Flatbread 6-inch Sandwich 330 7 3 26 44 7 9 edit
Subway Club Salad 140 3.5 4 20 11 2.5 4 edit
Subway Melt 6-inch Sandwich 380 11 5 25 48 8 10 edit
Subway Seafood Sensation (includes cheese) 6-inch Sub 460 22 5 15 52 10.5 12.5 edit
Sugar Cookie 220 12 2 28 5.5 6.5 edit
Sunchips Harvest Cheddar 210 9 3 4 29 4.5 6 edit
Sunrise Subway Breakfast Melt (w/ Egg White) 200 6 5 19 20 edit
Sunrise Subway Melt (with Egg & Cheese) Omelet on 9-grain wheat bread 6-inch Sandwich 540 23 5 37 50 12 14.5 edit
Sunrise Subway Melt (with Egg & Cheese) Omelet on Flatbread 6-inch Sandwich 550 26 3 37 46 13 15 edit
Sunrise Subway Melt (with Egg White & Cheese) Omelet on 9-grain wheat bread 6-inch Sandwich 440 13 4 33 49 9.5 11.5 edit
Sunrise Subway Melt (with Egg White & Cheese) Omelet on Flatbread 6-inch Sandwich 450 16 2 33 46 10 12 edit
Sunrise Subway Melt w/Egg & Cheese on English Muffin 230 9 6 20 20 5 6 edit
Sunrise Subway Melt w/Egg White & Cheese on English Muffin 200 6 5 19 20 4 5.5 edit
Sweet Onion Chicken Teriyaki 6-inch Sandwich 380 4.5 5 26 60 7.5 10 edit
Sweet Onion Chicken Teriyaki on Flatbread 6-inch Sandwich 390 7 3 26 56 8 10.5 edit
Sweet Onion Chicken Teriyaki Salad 200 3 4 20 24 3.5 5 edit
Sweet Onion Sauce, Fat Free amount on 6-inch sub 40 9 1 1 edit
Sweet Onion Teriyaki Footlong Sandwich 760 9 10 51 120 15.5 19.5 edit
Swiss 50 4.5 4 1.5 2 edit
The Feast 6-inch Sub 540 22 5 39 50 12 14.5 edit
Tomato Garden Vegetable w/Rotini 90 0.5 3 3 20 1.5 2.5 edit
Tomatoes 3 wheels 5 2 0.5 0.5 edit
Tuna 260 24 10 7.5 7.5 edit
Tuna 6-inch Sandwich 530 30 5 21 45 12.5 14.5 edit
Turkey Bacon Avocado (ncludeds cheese) 6-inch Sub 420 15 7 24 268 9 35 edit
Turkey Breast 50 1 9 2 1.5 1.5 edit
Turkey Breast & Black Forest Ham 6-inch Sandwich 300 4 5 19 47 6 7.5 edit
Turkey Breast & Black Forest Ham Footlong Sandwich 590 8 10 38 95 12 15.5 edit
Turkey Breast & Black Forest Ham on Flatbread 6-inch Sandwich 310 7 3 19 44 6.5 8.5 edit
Turkey Breast & Ham Salad 120 3 4 13 12 2 3 edit
Turkey Breast 6-inch Sandwich 280 3.5 5 18 47 5.5 7.5 edit
Turkey Breast Footlong Sandwich 570 7 10 35 94 11.5 14.5 edit
Turkey Breast Kids Sandwich 190 2.5 3 12 31 3.5 5 edit
Turkey Breast on Flatbread 6-inch Sandwich 300 6 3 18 43 6 8 edit
Turkey Breast Salad 110 2 4 12 11 2 2.5 edit
Turkey Breast w/Honey Mustard & Cuc 6" Sub 310 4.5 5 53 6 edit
Vegetable Beef 100 2 3 5 17 2 3 edit
Veggie Delite 6-inch Sandwich 230 2.5 5 8 45 4.5 6 edit
Veggie Delite Footlong Sandwich 460 5 10 17 90 9 12 edit
Veggie Delite Kids Sandwich 150 1.5 3 6 30 3 4 edit
Veggie Delite on Flatbread 6-inch Sandwich 240 5 3 8 41 5 6.5 edit
Veggie Delite Salad 50 1 4 3 9 0.5 1.5 edit
Veggie Patty 160 5 3 15 12 3.5 4 edit
Veggie Patty 6-inch Sub 390 7 8 23 57 8 9.5 edit
Vinegar 1 tsp 0.5 0.5 edit
Western Egg & Cheese Muffin Melt on English Muffin 180 7 6 15 19 3.5 5 edit
Western Egg White & Cheese Muffin Melt on English Muffin 160 4 5 15 19 3 4.5 edit
Western Egg White w/Cheese Omelet on Flatbread 6-inch Sandwich 370 11 2 23 43 8 9.5 edit
Western Egg White with Cheese Omelet on 9-grain wheat bread 6-inch Sandwich 350 9 4 23 47 7 9.5 edit
Western, Egg & Cheese Omelet on 9-grain wheat bfread 6 Sandwich 450 19 5 27 47 10 12.5 edit
Western, Egg & Cheese Omelet on Flatbread 6 Sandwich 470 21 3 27 44 11 12.5 edit
White Chip Macadamia Nut Cookie 220 11 2 29 5.5 6.5 edit
Wild Rice w/Chicken 230 11 1 6 26 5.5 6.5 edit
Yogurt: Dannon Light & Fit 80 5 16 2 2.5 edit

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What do you think of Subway?

Freehollywood's picture
3

Good restaurant if your are on Weight Watchers. alot of sandwhiches to chose from and the breakfast sandwhiches are awesome for being good for you.

mynana's picture
4

I didn't do too bad for choosing the sandwich. Turkey breast on wheat. Subway is always good!