Oven-Roasted Turkey Sandwich : 310 Calories | $5.99

The Subway Oven-Roasted Turkey Sandwich offers a lean protein option with fewer calories than many other menu items. This popular choice delivers classic deli flavor while supporting nutritional goals. Let’s explore everything you need to know about this sandwich.

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The Subway Oven-Roasted Turkey Sandwich comes with sliced turkey breast, your choice of bread, and customizable vegetables and condiments. According to Subway’s menu specifications, a 6-inch sandwich contains approximately 3 ounces (85 grams) of turkey meat. The turkey is pre-sliced and served cold, despite the “oven-roasted” preparation method used before it arrives at restaurant locations.

Ingredients

The complete Subway Meatball Marinara Sandwich includes:

Turkey:

  • Turkey breast
  • Water
  • Modified food starch
  • Salt
  • Natural flavors
  • Sodium phosphate
  • Dextrose
  • Carrageenan

Bread Options:

  • 9-Grain Wheat
  • Italian (White)
  • Italian Herbs & Cheese
  • Flatbread
  • Hearty Italian
  • Artisan Flatbread
  • Multigrain

Source of Calories:

The 310 calories in a 6″ Oven-Roasted Turkey Sandwich come from:

  • Bread (9-grain wheat): ~180 calories
  • Turkey: ~80 calories
  • Vegetables: ~30 calories
  • Condiments: Varies (0-100+ calories depending on choices)

Allergens

The Oven-Roasted Turkey Sandwich contains:

  • Wheat (from bread)
  • Milk (if cheese is added)
  • Soy (trace amounts in some bread variants)
  • Egg (if mayo or certain sauces are added)

Nutrition Facts

For a 6″ Oven-Roasted Turkey Sandwich on 9-grain wheat bread with standard vegetables, no cheese or sauce:

Nutrient

Amount

Calories

310

Total Fat

4.5g

Saturated Fat

1g

Trans Fat

0g

Cholesterol

25mg

Sodium

 800mg

Total Carbohydrates

 48g

Dietary Fiber

5g

Sugars

 7g

Protein

18g

Nutrition Summary

Following table shows the quick view on nutritional summary

Cholesterol

25mg

Calories

310

Protein

18g

Fat

4.5g

The Oven-Roasted Turkey Sandwich provides excellent nutrition metrics for a quick-service restaurant item. Its 18g of protein supports muscle health while delivering only 4.5g of fat. The sandwich contains just 310 calories while still offering satisfying volume.

The sandwich contains 800mg of sodium, which represents approximately 35% of the recommended daily intake of 2,300mg suggested by the American Heart Association. While lower than many fast food options, sodium content should be considered within overall dietary patterns.
The 5g of dietary fiber contributes to the daily recommended intake of 25-30g, supporting digestive health.

Calorie Burn Time

To burn the 310 calories in a 6″ Oven-Roasted Turkey Sandwich:

  • Walking (3mph): 86 minutes (4.3 km)
  • Running (6mph): 29 minutes (4.8 km)
  • Cycling (12mph): 35 minutes (10.5 km)
  • Swimming: 26 minutes
  • Dancing: 62 minutes

Customization Options

Enhance your Oven-Roasted Turkey Sandwich with these options:

Bread choices:

  • 9-Grain Wheat: 180 calories
  • Italian (White): 200 calories
  • Italian Herbs & Cheese: 220 calories
  • Flatbread: 220 calories
  • Hearty Italian: 210 calories

Cheese options:

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

Vegetables (all under 5 calories each):

  • Lettuce, tomatoes, cucumbers, green peppers, red onions, spinach, olives, pickles, jalapeños, banana peppers

Sauces:

  • Low-calorie options (under 10 calories): Yellow mustard, deli brown mustard, vinegar
  • Medium-calorie options (10-50 calories): Sweet onion sauce, honey mustard
  • Higher-calorie options (50+ calories): Mayonnaise, ranch, chipotle southwest saucer-calorie options (60+ calories): Ranch, mayonnaise, chipotle southwest, oil

Price Update

The current price for a Subway Oven-Roasted Turkey Sandwich is:

  • 6-inch: $5.99
  • Footlong: $8.99
  • Prices may vary by location and when part of meal deals

Conclusion

The Subway Oven-Roasted Turkey Sandwich stands out as a nutritionally balanced fast food option with substantial protein and moderate calories. At $5.99 for the 6-inch version delivering 310 calories and 18g of protein, it offers excellent value for health-conscious consumers.
Research from multiple nutrition studies supports choosing lean proteins like turkey as part of a balanced diet. This sandwich helps incorporate that nutritional guidance into a convenient meal option. The customization options allow for numerous flavor combinations while maintaining the core nutritional benefits.
Consider pairing with a side of apple slices or baked chips rather than regular chips for a complete meal that remains nutritionally balanced. The versatility of this menu item makes it suitable for both lunch and dinner options that align with various health goals.

FAQs

How many calories in a footlong oven roasted turkey sandwich?

A footlong Oven-Roasted Turkey Sandwich contains approximately 620 calories when prepared on 9-grain wheat bread with standard vegetables and no cheese or sauce.

Does Subway use real turkey in their sandwiches?

Yes, Subway uses real turkey meat in their sandwiches. The meat is prepared, seasoned, and roasted before being sliced and distributed to restaurant locations.

What is the difference between oven roasted turkey and cold cut combo?

Oven-roasted turkey contains only turkey breast meat, while the Cold Cut Combo includes turkey-based ham, salami, and bologna. The turkey sandwich has fewer calories (310 vs. 370) and less fat (4.5g vs. 12g).