Subway B.L.T. Salad Bowl : 210 Cal | $12.99
The Subway B.L.T. Salad Bowl delivers bacon goodness at $12.99 with 210 calories. This fresh creation features crispy bacon pieces, ripe tomatoes, and crisp lettuce in a convenient bowl format, making it perfect for low-carb enthusiasts who crave that iconic B.L.T. taste.
Ingredients
The Subway B.L.T. Salad includes:
- Bacon (4 strips)
- Romaine Lettuce
- Spinach
- Tomatoes
- Cucumbers
- Green Peppers
- Red Onions
- Black Olives
- Carrots
Allergens
Following allergens are contained by this bowl:
- Contains: None in the base ingredients
- May contain: Traces of wheat from preparation surfaces
- Cross-contamination: Possible with soy, dairy, and egg products
Source of Calories:
The calories in Subway Black Forest Ham Salad Bowl are distributed as:
- Bacon: 150 calories
- Fresh Vegetables: 60 calories
- Dressing (not included in base calorie count): Varies by selection(combined)
Nutrition Facts
Nutrition Facts per sandwich are shown below:
Nutrient | Amount |
|---|---|
Calories | 210 |
Total Fat | 14g |
Saturated Fat | 4.5gg |
Trans Fat | 0g |
Cholesterol | 30mg |
Sodium | 780mg |
Total Carbohydrates | 12g |
Dietary Fiber | 5g |
Sugars | 5g |
Protein | 11g |
Calorie Burn Time
To burn 210 calories from this sandwich, you would need approximately:
- Walking (3.5 mph): 60 minutes (4.0 kilometers)
- Running (6 mph): 20 minutes (2.0 kilometers)
- Cycling (12-14 mph): 18 minutes (3.6 kilometers)
- Swimming (moderate pace): 25 minutes
- Dancing: 45 minutes
Customization Options
You can customize your Subway B.L.T. Salad Bowl in several ways:
- Extra Protein: Double bacon (+$2.50), Add turkey (+$2.00), Add grilled chicken (+$2.50)
- Cheese Options: American, Monterey Jack, Provolone, Swiss (+$0.75)
- Premium Add-ons: Avocado (+$1.50), Bacon (+$1.50), Pepperoni (+$1.00)
- Dressings: Ranch (220 cal), Chipotle Southwest (100 cal), Honey Mustard (230 cal), Olive Oil (45 cal)
Conclusion
The Subway B.L.T. Salad Bowl offers a satisfying, protein-rich option at $12.99 with 210 calories. This versatile menu item delivers the classic bacon-lettuce-tomato combination that customers love while supporting various dietary preferences. With its thoughtful balance of indulgence and nutrition, this salad bowl stands as a testament to Subway’s commitment to flavor without compromise. Whether you’re following a low-carb diet or simply enjoying a lighter lunch option, the B.L.T. Salad Bowl deserves a place in your regular Subway rotation.
FAQs
What is in the BLT salad at Subway?
The Subway B.L.T. Salad Bowl contains bacon strips, romaine lettuce, tomatoes, cucumbers, green peppers, red onions, black olives, and carrots. This combination delivers the classic BLT flavor profile while adding nutritional variety through additional vegetables.
What is the meaning of BLT in Subway?
BLT stands for “Bacon, Lettuce, and Tomato” at Subway.
How many calories are in Subway BLT salad?
The Subway B.L.T. Salad Bowl contains 210 calories. This calorie count includes 14g of fat, 12g of carbohydrates, and 11g of protein, making it a moderate-calorie option that fits within most balanced diets.
Why is the BLT so popular?
The BLT is popular because it combines complementary flavors and textures with simple, quality ingredients.
Can a BLT be healthy?
Yes, a BLT can be healthy, especially in salad form. The Subway B.L.T. Salad Bowl offers 11g of protein and 5g of fiber with only 210 calories.
What does BLT salad stand for?
BLT salad stands for “Bacon, Lettuce, and Tomato salad.” This deconstructed version of the famous sandwich combines crispy bacon pieces with fresh lettuce and ripe tomatoes, served with additional vegetables in a bowl format instead of between bread slices.