Subway Grilled Chicken Salad Bowl : 130 Cal | $12.99

The Subway Grilled Chicken Salad Bowl features tender, seasoned grilled chicken breast on a bed of fresh vegetables. This protein-rich option costs $12.99 and contains only 130 calories, making it ideal for health-conscious diners seeking a filling meal without excessive calories. The grilled chicken provides lean protein while the vegetable base offers essential nutrients.

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Ingredients

The Subway Grilled Chicken Salad Bowl includes:

  • Seasoned grilled chicken breast
  • Romaine lettuce
  • Spinach
  • Tomatoes
  • Cucumbers
  • Green peppers
  • Red onions
  • Black olives
  • Optional cheese

Allergens

Following allergens are contained by this bowl:

  • Soy (in chicken marinade)
  • Milk (if cheese is added)
  • Egg (in certain dressings)

Source of Calories:

The calories in Subway Grilled Chicken Salad Bowl are distributed as:

  • Grilled chicken: 80-90 calories
  • Vegetables: 30-40 calories
  • Dressing (if added): 40-200 calories depending on selection

Nutrition Facts

Nutrition Facts per sandwich are shown below:

Nutrient

Amount

Calories

  130

Total Fat

 3g

Saturated Fat

1g

Trans Fat

0g

Cholesterol

  45mg

Sodium

300mg

Total Carbohydrates

8g

Dietary Fiber

3g

Sugars

4g

Protein

19g

Calorie Burn Time

To burn 130 calories from this sandwich, you would need approximately:

  • Walking (3mph): 27 minutes (1.6 miles or 2.6 kilometers)
  • Running (6mph): 12 minutes (1.2 miles or 1.9 kilometers)
  • Cycling (moderate): 15 minutes (4 miles or 6.4 kilometers)
  • Swimming: 16 minutes (0.5 miles or 0.8 kilometers)

Customization Options

You can customize your Subway Black Forest Ham Salad Bowl in several ways:

  • Protein Additions: Double meat (+$3.50, +80 calories), Add Bacon (+$1.50, +45 calories), Avocado (+$2.00, +80 calories)
  • Extra Options: Extra cheese (+$1.00, +40 calories),Croutons (+$0.50, +70 calories), Pepperoncini (+$0.50, +5 calories)
  • Dressings: Ranch (+190 calories), Vinaigrette (+80 calories), Oil & Vinegar (+45 calories), Light Italian (+35 calories)

Conclusion

The Subway Grilled Chicken Salad Bowl offers exceptional nutritional value for those seeking a balanced meal. With only 130 base calories and 19g of protein, it provides excellent satiety while supporting weight management goals. The vegetable content delivers essential vitamins, minerals, and fiber. The lean grilled chicken supplies high-quality protein without excessive fat. Exercise caution when selecting dressings, as they can significantly impact the overall nutritional profile. Research from the American Journal of Clinical Nutrition supports that meals combining lean protein with vegetables enhance metabolic health.

FAQs

How many calories are in a Subway Grilled Chicken Salad Bowl?

The base Grilled Chicken Salad Bowl contains 130 calories before adding dressing or extra toppings.

Is the Subway Grilled Chicken Salad Bowl keto-friendly?

Yes, with only 8g of carbohydrates, the Grilled Chicken Salad Bowl fits within most ketogenic diet parameters.

What type of chicken does Subway use in their Grilled Chicken Salad Bowl?

Subway uses boneless, skinless chicken breast that’s seasoned and grilled without artificial preservatives.

Can I order the Grilled Chicken Salad Bowl through the Subway app?

Yes, the Grilled Chicken Salad Bowl is available for ordering through the Subway mobile app with all customization options.

How does the Grilled Chicken Salad Bowl compare to the sandwich version?

The salad bowl has approximately 350 fewer calories than the 6-inch sandwich version due to the absence of bread.

Is the $12.99 price standardized across all Subway locations?

No, prices may vary by location. Urban and airport locations typically charge $1-3 more than suburban locations.

Can I get a Subway Grilled Chicken Salad Bowl with different dressings?

Yes, Subway offers multiple dressing options including Ranch, Vinaigrette, Light Italian, and Oil & Vinegar at no additional cost.

Does Subway use antibiotic-free chicken in their Grilled Chicken Salad Bowl?

According to Subway’s 2022 animal welfare commitment, all chicken used in North American restaurants is raised without antibiotics.