Subway Meatball Marinara Salad : 310 Cal | $11.99

The Subway Meatball Marinara Salad Bowl offers a unique twist on the classic sandwich favorite. This hearty option features Subway’s signature meatballs and marinara sauce served over fresh vegetables. Priced at $11.99 with 310 calories, it provides a satisfying meal for those seeking Italian flavors without bread.

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Ingredients

The Subway Meatball Marinara Salad includes:

  • Italian-style meatballs (beef, pork, breadcrumbs)
  • Marinara sauce
  • Romaine lettuce
  • Spinach
  • Tomatoes
  • Cucumbers
  • Green peppers
  • Red onions
  • Black olives
  • Optional provolone cheese

Allergens

Following allergens are contained by this bowl:

  • Wheat (in meatballs)
  • Soy (in meatballs)
  • Milk (in cheese, if added)
  • Egg (in certain dressings)

Source of Calories:

The calories in Subway Meatball Marinara Salad Bowl are distributed as:

  • Meatballs: 140-160 calories
  • Marinara sauce: 80-100 calories
  • Vegetables: 30-40 calories
  • Cheese (if added): 50 calories
  • Dressing (if added): 40-200 calories depending on selection

Nutrition Facts

Nutrition Facts per sandwich are shown below:

Nutrient

Amount

Calories

  310

Total Fat

 18g

Saturated Fat

7g

Trans Fat

0.5g

Cholesterol

  50mg

Sodium

920mg

Total Carbohydrates

21g

Dietary Fiber

5g

Sugars

9g

Protein

19g

Calorie Burn Time

To burn 310 calories from this sandwich, you would need approximately:

  • Walking (3mph): 65 minutes (3.2 miles or 5.1 kilometers)
  • Running (6mph): 28 minutes (2.8 miles or 4.5 kilometers)
  • Cycling (moderate): 35 minutes (9.3 miles or 15 kilometers)
  • Swimming: 38 minutes (1.2 miles or 1.9 kilometers)

Customization Options

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

  • Protein Additions: Extra meatballs (+$2.50, +80 calories), Bacon strips (+$1.50, +45 calories), Pepperoni (+$1.00, +60 calories)
  • Cheese Options: Provolone (standard), American (+0 calories), Pepper Jack (+0 calories), Mozzarella (+0 calories), No cheese (-50 calories)
  • Extra Toppings: Extra cheese (+$1.00, +50 calories), Croutons (+$0.50, +70 calories), Pepperoncini (+$0.50, +5 calories)
  • Dressings Options: Ranch (+190 calories), Vinaigrette (+80 calories), Oil & Vinegar (+45 calories), Light Italian (+35 calories)

Conclusion

The Subway Meatball Marinara Salad Bowl presents a moderate-calorie option compared to its sandwich counterpart. At 310 calories, it delivers substantial protein (19g) while reducing carbohydrates found in bread-based alternatives. The vegetable base provides essential vitamins and fiber, enhancing nutritional value. The sodium content (920mg) remains a consideration for those monitoring salt intake. Research from the Journal of Nutrition confirms that reducing refined carbohydrates while maintaining protein intake supports metabolic health. This salad bowl represents a balanced choice when incorporated into an appropriate daily caloric intake.

FAQs

How many calories are in a Subway Meatball Marinara Salad Bowl?

The standard Meatball Marinara Salad Bowl contains 310 calories including cheese but before adding dressing.

Are the meatballs in Subway’s Meatball Marinara Salad Bowl gluten-free?

No, the meatballs contain wheat breadcrumbs and are not considered gluten-free.

What type of meat is used in Subway’s meatballs?

Subway’s meatballs contain a blend of beef and pork seasoned with Italian herbs and spices.

Can I order the Meatball Marinara Salad Bowl through the Subway app?

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

How does the Meatball Marinara Salad Bowl compare to the sandwich version?

The salad bowl has approximately 390 fewer calories than the 6-inch sandwich version due to the absence of bread.

Is the $11.99 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 Meatball Marinara Salad Bowl with a different sauce?

Yes, Subway offers sauce substitutions including Sweet Onion, Chipotle Southwest, and Buffalo at no additional cost.

How many meatballs come in a standard Subway Meatball Marinara Salad Bowl?

A standard Meatball Marinara Salad Bowl contains 8 meatballs according to Subway’s portion guidelines.