Subway Roast Beef Salad Bowl : 150 Cal | $12.99

The Subway Roast Beef Salad Bowl features premium sliced roast beef served on a bed of fresh vegetables. This protein-rich option costs $12.99 and contains only 150 calories, making it ideal for health-conscious diners seeking a satisfying meal without excessive calories. The lean roast beef provides high-quality protein while the vegetable base delivers essential nutrients.

View Full Menu

Ingredients

The Subway Roast Beef Salad Bowl includes:

  • Premium roast beef slices
  • Romaine lettuce
  • Spinach
  • Tomatoes
  • Cucumbers
  • Green peppers
  • Red onions
  • Black olives
  • Optional cheese

Allergens

Following allergens are contained by this bowl:

  • None in the roast beef itself
  • Milk (if cheese is added)
  • Egg (in certain dressings)

Source of Calories:

The calories in Subway Roast Beef Salad Bowl are distributed as:

  • Roast beef: 90-100 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

  150

Total Fat

 3.5g

Saturated Fat

1g

Trans Fat

0g

Cholesterol

  25mg

Sodium

520mg

Total Carbohydrates

8g

Dietary Fiber

3g

Sugars

4g

Protein

18g

Calorie Burn Time

To burn 150 calories from this bowl, you would need approximately:

  • Walking (3mph): 31 minutes (1.6 miles or 2.6 kilometers)
  • Running (6mph): 14 minutes (1.4 miles or 2.3 kilometers)
  • Cycling (moderate): 18 minutes (4.8 miles or 7.7 kilometers)
  • Swimming: 19 minutes (0.6 miles or 1.0 kilometers)

Customization Options

You can customize your Subway Roast Beef Salad Bowl in several ways:

Protein Additions:

  • Double meat (+$3.50, +90 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 Roast Beef Salad Bowl offers exceptional nutritional value for those seeking a balanced meal. With only 150 base calories and 18g of protein, it provides excellent satiety while supporting weight management goals. The vegetable content delivers essential vitamins, minerals, and fiber. The roast beef provides high-quality protein, iron, zinc, and B vitamins. Research from the Journal of Nutrition Science shows that iron-rich proteins paired with vitamin C from vegetables enhances iron absorption. The moderate sodium content (520mg) remains within acceptable limits for most dietary requirements, representing approximately 22% of the recommended daily intake.

FAQs

How many calories are in a Subway Roast Beef Salad Bowl?

The base Subway Roast Beef Salad Bowl contains 150 calories before adding cheese or dressing.

Is the Subway Roast Beef Salad Bowl keto-friendly?

Yes, with only 8g of carbohydrates, the Roast Beef Salad Bowl fits within most ketogenic diet parameters.

What type of roast beef does Subway use?

Subway uses premium top round roast beef that’s seasoned and slow-roasted to enhance flavor and tenderness.

Can I order the Roast Beef Salad Bowl through the Subway app?

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

How does the Roast Beef Salad Bowl compare to the sandwich version?

The salad bowl has approximately 310 fewer calories than the 6-inch sandwich version due to the absence of bread.

Is Subway’s Roast Beef Salad Bowl gluten-free?

Yes, the base Roast Beef Salad Bowl contains no gluten ingredients, but cross-contamination in preparation areas remains possible.