Subway Egg & Cheese Wrap : 690 Cal | $12.99

The Subway Egg & Cheese Wrap costs $12.99 and contains 690 calories. This breakfast item represents one of Subway’s premium morning offerings with substantial portions. Regional pricing variations may occur at different Subway franchise locations.

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The Subway Egg & Cheese Wrap is a vegetarian breakfast option featuring fluffy scrambled eggs and melted American cheese in a warm tortilla. This portable breakfast choice provides protein without meat ingredients for morning sustenance. Subway prepares this wrap fresh to order each morning as part of their breakfast menu lineup.

Ingredients

The Subway Egg & Cheese Wrap includes:

  • Flour tortilla wrap (12-inch)
  • Scrambled egg patties (2)
  • American cheese (3 triangles)
  • Optional vegetables and condiments

Allergens

Following allergens are contained by this wrap:

  • Eggs
  • Milk (in cheese)
  • Wheat (in tortilla)
  • Soy (in tortilla and cheese)

Source of Calories:

The 690 calories in the standard Subway Egg & Cheese Wrap are distributed as:

  • Tortilla wrap: 350 calories (51%)
  • Egg patties: 200 calories (29%)
  • American cheese: 120 calories (17%)
  • Condiments (average): 20 calories (3%)

Nutrition Facts

Nutrition Facts per wrap are shown below:

Nutrient

Amount

Calories

 690

Total Fat

 30g

Saturated Fat

11g

Trans Fat

0g

Cholesterol

 430mg

Sodium

1,420mg

Total Carbohydrates

80g

Dietary Fiber

6g

Sugars

8g

Protein

26g

Nutrition Summary:

A quick view on nutrition’s are:

  • Calories: 690 calories per wrap
  • Protein: 26g of protein, supporting muscle maintenance and satiety
  • Fat: 30g total fat with 11g of saturated fat
  • Cholesterol: 430mg (143% of recommended daily intake)
  • Carbohydrates: 80g with 6g of fiber

Calorie Burn Time

To burn 690 calories from this Wrap, you would need approximately:

  • Walking (3 mph): 173 minutes (2.9 hours)
  • Running (6 mph): 63 minutes (1.05 hours)
  • Cycling (12-14 mph): 55 minutes
  • Swimming: 57 minutes
  • Weight training: 101 minutes (1.7 hours)

Customization Options

Customize your breakfast option with:

Vegetable Add-ons:

  • Spinach (+0 calories)
  • Tomatoes (+5 calories)
  • Green peppers (+0 calories)
  • Red onions (+0 calories)
  • Avocado (+60 calories, $1.75)
  • Jalapeños (+0 calories)
  • Cucumber (+0 calories)

Sauce Options:

  • Chipotle Southwest (+100 calories)
  • Ranch (+110 calories)
  • Mayo (+110 calories)
  • Hot sauce (+5 calories)
  • Honey mustard (+70 calories)
  • Sriracha (+15 calories)

Protein Additions:

  • Extra egg (+100 calories, $1.50)
  • Extra cheese (+40 calories, $1.00)
  • Substitute egg whites (-60 calories, $1.00)

Conclusion

The Subway Egg & Cheese Wrap offers a vegetarian breakfast option at $12.99 with 690 calories. This wrap delivers substantial protein content (26g) that supports morning energy levels according to nutritional research. The combination of eggs and cheese provides essential nutrients including vitamin D, calcium, and choline in a convenient format. Multiple customization options allow customers to adjust their wrap according to personal preferences and dietary requirements.

FAQs

When does Subway serve the Egg & Cheese Wrap?

Subway serves breakfast items including the Egg & Cheese Wrap until 11 AM at most locations nationwide.

Is the Subway Egg & Cheese Wrap suitable for vegetarians?

Yes, the Egg & Cheese Wrap contains no meat products, making it suitable for lacto-ovo vegetarians who consume eggs and dairy.

How does the Wrap compare to the sandwich version?

The wrap contains nearly double the ingredients with 330 more calories than the sandwich version (360 calories), explaining the price difference.

Can I order half an Egg & Cheese Wrap?

Subway does not officially offer half portions of their breakfast wraps, but some locations may accommodate special requests.

What makes the Subway Egg & Cheese Wrap different from other breakfast wraps?

The Egg & Cheese Wrap contains 160 fewer calories than the Bacon, Egg & Cheese Wrap and 60 fewer calories than the Black Forest Ham version.