Calories in Subway 6 inch turkey on 9 grain honey oat bread with swiss cheese

236Calories
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Nutrition Facts Subway 6 inch turkey on 9 grain honey oat bread with swiss cheese

Amount Per 1 sandwich
Calories 236 Kcal (988 kJ)
Calories from fat 81 Kcal
% Daily Value*
Total Fat 9g 14%
Saturated Fat 4g 20%
Cholesterol 35mg 12%
Sodium 890mg 37%
Total Carbs 54g 18%
Sugars 11g 44%
Dietary Fiber 6g 24%
Protein 23g 46%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Ingredients And Nutrition Overview

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  • WeightWatchers Points: 4.7, PointsPlus: 10, SmartPoints: 7
    WeightWatchers Points are estimated by carbohydrates, fats, protein and fiber in product. They are not an affirmation of better quality or nutritional value of the product or its manufacturer. Only way to count for dieters. Less points are better.
    Read more at Weight watchers diet review
  • 3 tsp of sugars per serving
    This includes both naturally occurring and added sugars.According to the USDA, every man woman and child in the US consumes approximately 80 pounds of caloric sweeteners per year! That works out to 25 tsp of sugars per day, or 400 extra calories!
  • More than 20% of daily saturated fat
    Not all fats are created equal. Saturated fats are the ones responsible for bad cholestrol buildup in our blood vessels, as well as contributing to coronary disease.
  • Salty! Has over 45% of the daily max
    Americans consume 4000 mg of sodium daily when the maximum recommended amount is 2300mg for healthy adults. Many people should not exceed 1500mg. Most of the sodium (65%) in our diet comes from processed foods, not home cooking or the salt shaker. Excess sodium intake increases blood pressure, causes hypertension and other heart problems. That's why most of us need to cut back.
  • Highly Processed!
    This product is highly processed. If you'll take a look at its ingredient list, you'll discover new words to add to your vocabulary. Many of theses ingredients are required to increase the shelf life of the product and improve the flavor that disappears when food is not fresh.
  • Contains MSG-like ingredients
    People sensitive to MSG may also be sensitive to MSG-like substances. These are glutamates or chemically similar items added to improve a product's taste. Here is a short list of common MSG-like substances (see our blog for more): - Yeast extract - Autolyzed yeast - Hydrolyzed proteins
  • A naturally good source of Vitamin A
    The vitamin A in this product comes from real food, not as a fortified ingredient. This is important because it means you are getting hundreds of additional nutrients from the real food.

How to burn 236 calories

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6 inch turkey on 9 grain honey oat bread with swiss cheese Ingredients

HONEY OAT BREAD: Subway Wheat Bread (Enriched wheat flour (wheat flour, malted barley flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid), water, yeast, whole wheat flour, sugar, contains 2% or less of the following: wheat gluten, oat fiber, soybean oil, wheat bran, salt, wheat, rye, yellow corn, oats, triticale, brown rice, barley, flaxseed, millet, sorghum, yeast nutrients (calcium carbonate, calcium sulfate, ammonium sulfate), vitamin D2, dough conditioners (DATEM, sodium stearoyl lactylate, potassium iodate, ascorbic acid, azodicarbonamide), caramel color, refinery syrup, honey, yeast extract, natural flavor, enzymes), honey oat topping (organic cane juice solids, rolled oats, diced soy nuts, honey solids, wheat starch, sunflower oil, salt, caramel color, and natural flavor), TURKEY BREAST: Turkey breast, turkey broth, contains 2% or less of: carrageenan, dextrose, modified food starch (derived from corn), salt, seasoned salt (salt, sodium diacetate, flavoring), sodium lactate, sodium phosphate. Browned in soybean oil. May contain: seasonings (modified corn starch, dextrose, salt, carrageenan, sodium diacetate, flavorings), potassium lactate, SWISS CHEESE: Cultured pasteurized milk, salt, enzymes, MAYONNAISE, LIGHT: Water, soybean oil, food starch-modified, distilled vinegar, egg yolks, contains less than 2% of eggs, salt, spice, potassium sorbate (a preservative), phosphoric acid, calcium disodium EDTA added to protect flavor, DL-alpha-tocopheryl acetate (vitamin E), extractive of paprika, soy lecithin, phylloquinone (Vitamin K1), DELI BROWN MUSTARD: Distilled vinegar, mustard seed, water, salt, spices, turmeric, natural flavor, fresh ripe cucumbers, Fresh green bell peppers, Fresh iceberg variety, Jumbo red onions, Fresh red ripe tomatoes.

% RDI of Main Nutrition Facts

12%
of RDI* (236 calories) 0 g
  • Cal: 11.8 %
  • Fat: 13.8 %
  • Carb: 18 %
  • Prot: 46 %
  • 0%
    25%
    75%
    RDI norm*

Calories Breakdown

  • Carbs (55.5%)
  • Fat (20.8%)
  • Protein (23.7%)
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