Grilled Chicken : 330 Calories | $6.99

Searching for a protein-packed, lower-calorie option at Subway? The Grilled Chicken Sandwich delivers lean protein and customizable flavors while keeping calories in check. Let’s explore what makes this menu item a popular choice.

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Subway Grilled Chicken Sandwich is one of the healthier sandwich options on their menu. With 330 calories, 5g of fat, and 26g of protein in the 6-inch version, it provides nutritional balance without excessive calories.

Ingredients

The complete Subway Grilled Chicken Sandwich includes:

  • Grilled chicken breast strips
  • Your choice of bread (nutrition facts based on 9-grain wheat)
  • Optional cheese
  • Vegetables of your choice (standard includes lettuce, tomatoes, onions, green peppers, cucumbers)
  • Condiments/sauces per customer preference

Source of Calories:

The calories in a Subway Grilled Chicken Sandwich come from:

  • Bread: ~200 calories
  • Grilled chicken: ~90 calories
  • Vegetables: ~25 calories
  • Condiments: Varies (0-100+ calories depending on choices)

Allergens

The Grilled Chicken Sandwich contains:

  • Wheat (from bread)
  • Soy (trace amounts in chicken preparation)
  • May contain milk if cheese is added

Nutrition Facts

Nutrient

Amount

Calories

330

Total Fat

5g

Saturated Fat

1g

Trans Fat

0g

Cholesterol

45mg

Sodium

 610mg

Total Carbohydrates

47g

Dietary Fiber

5g

Sugars

 7g

Protein

26g

Nutrition Summary

Cholesterol

45mg

Calories

330

Protein

26g

Fat

5g

The Grilled Chicken Sandwich provides excellent nutrition metrics for a quick-service restaurant item. Its 26g of protein supports muscle health while delivering only 5g of fat. The sandwich contains just 330 calories while still providing satisfying volume.

Calorie Burn Time

To burn the 330 calories in a 6″ Grilled Chicken Sandwich:

  • Walking (3mph): 92 minutes (5.5 km)
  • Running (6mph): 31 minutes (5 km)
  • Cycling (12mph): 38 minutes (12 km)
  • Swimming: 28 minutes
  • Weight training: 45 minutes

Customization Options

Enhance your Grilled Chicken Sandwich with these options:

Bread choices:

  • 9-Grain Wheat: 180 calories
  • Italian (White): 200 calories
  • Italian Herbs & Cheese: 220 calories
  • Flatbread: 220 calories
  • Artisan, Hearty Italian, and others (varies by location)

Cheese options:

  • American: 40 calories
  • Provolone: 50 calories
  • Pepper Jack: 50 calories
  • Shredded Monterey Cheddar: 50 calories
  • Swiss: 50 calories

Vegetables (all under 5 calories each):

  • Lettuce, tomatoes, cucumbers, green peppers, red onions, banana peppers, jalapeños, pickles, olives, spinach, avocado (+60 calories)

Sauces:

  • Light options (under 30 calories): Yellow mustard, deli brown mustard, vinegar, red wine vinegar
  • Medium options (30-60 calories): Sweet onion, honey mustard
  • Higher-calorie options (60+ calories): Ranch, mayonnaise, chipotle southwest, oil

Price Update

The current price for a Subway Grilled Chicken Sandwich is:

  • 6-inch: $6.99
  • Footlong: $10.99
  • Prices may vary by location and when part of meal deals

Conclusion

The Subway Grilled Chicken Sandwich stands out as a nutritionally balanced fast food option with substantial protein and moderate calories. At $6.99 for the 6-inch version delivering 330 calories and 26g of protein, it offers good value for health-conscious consumers. Consider customizing with plenty of vegetables and lower-calorie condiments to maximize nutritional value. The versatility of this menu item allows for numerous flavor combinations while maintaining its core nutritional benefits.

FAQs

Is Subway’s grilled chicken real chicken?

Yes, Subway uses real chicken breast that’s seasoned and grilled before being sliced for sandwiches. The chicken contains minimal fillers according to their published ingredient statements.

Can I get the grilled chicken sandwich without bread?

Yes, Subway offers the protein bowls option which includes grilled chicken and toppings without bread, reducing carbohydrates and calories by approximately 200.

Is Subway grilled chicken processed?

Subway’s grilled chicken is minimally processed compared to many fast food proteins. It contains chicken breast with seasonings and a small amount of food starch, but no fillers or artificial colors.