Subway Mega Melt : 462 Cal | $4.49

The Subway Mega Melt costs $4.49 and contains 462 calories. This protein-packed sandwich features a generous portion of melted cheese and savory meats on freshly baked bread for a satisfying meal experience.

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Subway Mega Melt combines three types of meat with melted cheese on your choice of freshly baked bread. The sandwich delivers a substantial protein boost with ham, turkey, and bacon layered with American cheese and toasted to perfection.

Ingredients

The Subway Mega Melt includes:

  • Oven-roasted turkey
  • Black Forest ham
  • Crispy bacon
  • American cheese
  • Your choice of bread (typically served on a 6-inch Italian white bread)
  • Optional vegetables and condiments

Allergens

Following allergens are contained by this sandwich:

  • Milk (in the cheese)
  • Wheat (in most bread options)
  • Soy (in some bread varieties)
  • Eggs (in some bread varieties)

Source of Calories:

The 462 calories in the breakfast option are distributed as:

  • Bread: Approximately 180-200 calories
  • Meats (ham, turkey, bacon): Around 150-170 calories
  • Cheese: About 80-100 calories
  • Condiments (if added): 10-40 calories depending on choices

Nutrition Facts

Nutrition Facts per sandwich are shown below:

Nutrient

Amount

Calories

  462

Total Fat

 22g

Saturated Fat

9g

Trans Fat

0g

Cholesterol

 85mg

Sodium

1,760mg

Total Carbohydrates

41g

Dietary Fiber

2g

Sugars

3g

Protein

30g

Calorie Burn Time

To burn 462 calories from this sandwich, you would need approximately:

  • Walking (3mph): Approximately 128 minutes (2.1 hours)
  • Running (6mph): About 43 minutes
  • Cycling (12-14mph): Roughly 36 minutes
  • Swimming: Around 39 minutes

Customization Options

You can customize your Subway breakfast option in several ways:

  • Bread options: Italian, 9-Grain Wheat, Artisan Italian, Hearty Multigrain, or make it a wrap
  • Size options: 6-inch ($4.49) or Footlong ($7.29)
  • Cheese variations: Switch to cheddar, provolone, pepper jack, or Swiss
  • Vegetables: Add lettuce, tomatoes, cucumbers, peppers, spinach at no additional cost
  • Sauces: Mayonnaise, mustard, ranch, or chipotle southwest sauce
  • Add-ons: Avocado ($1.50), extra cheese ($0.50), extra meat ($1.75)
  • Make it a meal: Add chips and a fountain drink for approximately $3.00 more

Conclusion

The Subway Mega Melt provides 30g of protein, making it an excellent choice for protein intake. Research from the International Journal of Sport Nutrition shows that adults should consume 20-30g of protein per meal for optimal muscle maintenance. The sandwich delivers substantial protein from three meat varieties. The Subway Mega Melt combines three protein-rich meats with melted cheese on freshly baked bread. This $4.49 sandwich provides 30g of protein and 462 calories, making it a satisfying option for lunch or dinner. Customization options allow customers to personalize their Mega Melt while maintaining its signature meaty, cheesy character. With its balanced macronutrients and affordable price, the Subway Mega Melt remains a popular choice on Subway’s extensive menu.

FAQs

Is the Subway Mega Melt available all day?

Yes, the Subway Mega Melt is available throughout regular business hours at participating locations, unlike breakfast-only items.

How many Weight Watchers points is a Subway Mega Melt?

The Subway Mega Melt is approximately 14-16 SmartPoints on the Weight Watchers program, depending on bread choice and additional toppings.

Can I get the Subway Mega Melt on flatbread?

Yes, the Mega Melt can be served on Artisan Flatbread instead of traditional sub bread for the same price.

Does Subway Mega Melt come with vegetables?

The standard Mega Melt doesn’t include vegetables, but customers can add any vegetables from Subway’s selection at no additional cost.

Is the Subway Mega Melt part of any meal deals?

The Mega Melt can be included in Subway’s meal deals when paired with chips and a drink for approximately $3.00 extra.