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

The Subway Oven Roasted Turkey Salad Bowl features premium turkey breast meat that’s seasoned and roasted to perfection. This protein-rich option costs $12.99 and contains only 110 calories, making it ideal for health-conscious diners seeking a nutritious meal without excessive calories. The lean turkey provides quality protein while the vegetable base delivers essential vitamins and minerals.

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Ingredients

The Subway Oven Roasted Turkey Salad includes:

  • Oven roasted turkey breast
  • 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
  • Milk (if cheese is added)
  • Egg (in certain dressings)

Source of Calories:

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

  • Oven roasted turkey: 70-80 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

  30mg

Sodium

560mg

Total Carbohydrates

8g

Dietary Fiber

3g

Sugars

4g

Protein

15g

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 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, Monterey Jack, Pepper Jack, Provolone, Swiss (+$0.75)
  • Premium Add-ons: Avocado (+$1.50), Guacamole (+$1.25)
  • Dressings: Ranch (+190 calories), Vinaigrette (+80 calories), Oil & Vinegar (+45 calories), Light Italian (+35 calories)

Conclusion

The Subway Oven Roasted Turkey Salad Bowl offers exceptional nutritional value for those seeking a balanced meal. With only 110 base calories and 15g of protein, it provides excellent satiety while supporting weight management goals. The vegetable content delivers essential vitamins, minerals, and fiber. The lean turkey breast provides high-quality protein without excessive fat. A 2023 University of Minnesota nutrition study found that meals combining lean protein with vegetables support metabolic health and sustained energy levels. Exercise caution when selecting dressings and additional toppings, as these can significantly impact the overall nutritional profile.

FAQs

How many calories are in a Subway Oven Roasted Turkey Salad Bowl?

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

Is the Subway Oven Roasted Turkey Salad Bowl keto-friendly?

Yes, with only 8g of carbohydrates, the Oven Roasted Turkey Salad Bowl fits within most ketogenic diet parameters.

Is Subway’s turkey processed meat?

Subway’s oven roasted turkey is minimally processed compared to deli meats, containing no artificial preservatives according to their 2023 ingredient policy.

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

The salad bowl has approximately 320 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.

How much protein is in the Subway Oven Roasted Turkey Salad Bowl?

The Oven Roasted Turkey Salad Bowl contains 15g of protein in the standard portion size without additional protein add-ons.