Subway Oven Roasted Turkey & Ham Salad Bowl : 110 Cal | $12.99

The Subway Oven Roasted Turkey & Ham Salad Bowl combines two premium protein sources on a bed of fresh vegetables. This dual-meat option costs $12.99 and contains only 110 calories, making it ideal for health-conscious diners seeking protein variety without excessive calories. The lean meats provide complementary flavors while delivering substantial protein content.

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Ingredients

The Subway Oven Roasted Turkey & Ham Salad Bowl includes:

  • Oven roasted turkey breast
  • Smoked ham
  • Romaine lettuce
  • Spinach
  • Tomatoes
  • Cucumbers
  • Green peppers
  • Red onions
  • Black olives
  • Optional cheese

Allergens

Following allergens are contained by this bowl:

  • None in the turkey itself
  • Soy (may be present in ham processing)
  • Milk (if cheese is added)
  • Egg (in certain dressings)

Source of Calories:

The calories in Subway Oven Roasted Turkey & Ham Salad Bowl are distributed as:

  • Oven roasted turkey: 35-40 calories
  • Smoked ham: 35-40 calories
  • Vegetables: 30-40 calories
  • Cheese (if added): 40-50 calories
  • Dressing (if added): 40-200 calories depending on selection

Nutrition Facts

Nutrition Facts per sandwich are shown below:

Nutrient

Amount

Calories

  110

Total Fat

 2g

Saturated Fat

0.5g

Trans Fat

0g

Cholesterol

  35mg

Sodium

680mg

Total Carbohydrates

8g

Dietary Fiber

3g

Sugars

4g

Protein

16g

Calorie Burn Time

To burn 110 calories from this bowl, you would need approximately:

  • Walking (3mph): 23 minutes (1.2 miles or 1.9 kilometers)
  • Running (6mph): 10 minutes (1.0 miles or 1.6 kilometers)
  • Cycling (moderate): 13 minutes (3.5 miles or 5.6 kilometers)
  • Swimming: 14 minutes (0.4 miles or 0.6 kilometers)

Customization Options

You can customize your Subway Oven Roasted Turkey & Ham Salad Bowl in several ways:

Protein Additions:

  • Double meat (+$3.50, +70 calories)
  • Bacon strips (+$1.50, +45 calories)
  • Avocado (+$2.00, +80 calories)

Cheese Options:

  • American (+50 calories)
  • Provolone (+45 calories)
  • Pepper Jack (+50 calories)
  • Mozzarella (+40 calories)
  • No cheese (+$0, +0 calories)

Dressing options:

  • Ranch (+190 calories)
  • Vinaigrette (+80 calories)
  • Oil & Vinegar (+45 calories)
  • Light Italian (+35 calories)
  • Honey Mustard (+60 calories)

Extra toppings:

  • Extra cheese (+$1.00, +40-50 calories)
  • Croutons (+$0.50, +70 calories)
  • Pepperoncini (+$0.50, +5 calories)

Conclusion

The Subway Oven Roasted Turkey & Ham Salad Bowl offers exceptional nutritional value for those seeking a balanced meal. With only 110 base calories and 16g of protein, it provides excellent satiety while supporting weight management goals. The vegetable content delivers essential vitamins, minerals, and fiber. The combination of lean turkey and ham provides complementary amino acids and flavor profiles. Research from the Journal of the International Society of Sports Nutrition confirms that varied protein sources improve overall protein quality and bioavailability. The moderate sodium content (680mg) remains a consideration for those monitoring salt intake.

FAQs

Is oven roasted turkey from Subway healthy?

Yes, Subway’s oven roasted turkey is a healthy protein option containing minimal fat, no artificial preservatives, and providing essential amino acids.

How many calories are in a Subway turkey and ham salad?

The base Subway Oven Roasted Turkey & Ham Salad Bowl contains 110 calories before adding cheese or dressing.

Is Subway oven roasted turkey ham healthy?

Yes, Subway’s turkey and ham combination provides high-quality protein with minimal fat content, making it a nutritious option for most dietary needs.

What are the ingredients in Subway turkey and ham?

Subway’s turkey contains turkey breast, water, salt, and natural flavors, while their ham includes pork, water, salt, sugar, smoke flavoring, and minimal preservatives.

How does the Oven Roasted Turkey and Ham Salad Bowl compare to the sandwich version?

The salad bowl has approximately 330 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.