Subway Club : 500 Calories | $7.99

The Subway Club costs $7.99 and contains 500 calories. This protein-rich sandwich combines multiple meats for a satisfying option that maintains lower calorie and fat content than many other offerings on the Subway menu.

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The Subway Club contains oven-roasted turkey, Black Forest ham, roast beef, lettuce, tomatoes, red onions, and mayonnaise on freshly baked artisan Italian bread. This protein combination delivers 22g of protein in a 6-inch serving. The Subway Club represents one of the chain’s longest-running sandwich options, albeit with recipe modifications over time.

Ingredients

The current Subway Club includes:

  • Artisan Italian bread (default)
  • Oven-roasted turkey (2 oz)
  • Black Forest ham (1 oz)
  • USDA Choice roast beef (1 oz)
  • American cheese (optional)
  • Lettuce
  • Tomatoes
  • Red onions
  • Cucumbers
  • Green peppers
  • Mayonnaise

Source of Calories:

The 500 calories in the Subway Club come from:

  • Bread: 180 calories
  • Meat combination: 160 calories
  • Cheese (if added): 40 calories
  • Vegetables: 20 calories
  • Mayonnaise: 100 calories

Allergens

According to Subway’s nutritional database, the Subway Club contains:

  • Wheat
  • Soy
  • Eggs (in mayonnaise)
  • Milk (if cheese added)
  • May contain traces of tree nuts

Nutrition Facts

Nutrient

Amount

Calories

500

Total Fat

22g

Saturated Fat

5g

Trans Fat

0g

Cholesterol

55mg

Sodium

1560mg

Total Carbohydrates

46g

Dietary Fiber

5g

Sugars

 6g

Protein

30g

Nutrition Summary

Cholesterol

55mg

Calories

500

Protein

30g

Fat

22g

The Subway Club provides 30g of protein, supporting muscle maintenance and satiety. Research from the Journal of Nutrition indicates adults should consume 25-30g of protein per meal for optimal muscle protein synthesis. The sandwich contains 22g of fat (5g saturated) and 1560mg of sodium, representing 68% of the recommended daily sodium intake according to FDA guidelines.

Calorie Burn Time

To burn the 500 calories in a Subway Club:

  • Walking (3 mph): 125 minutes (6.25 km)
  • Running (6 mph): 50 minutes (8.3 km)
  • Cycling (moderate): 63 minutes (16.7 km)
  • Swimming: 42 minutes (1.05 km)
  • Dancing: 100 minutes

Customization Options

Modify your Subway Club by:

  • Choosing a different bread (9-grain wheat adds fiber)
  • Adding cheese (adds 40-80 calories depending on type)
  • Selecting light mayonnaise instead of regular (saves 50 calories)
  • Requesting extra meat (adds 80-100 calories)
  • Doubling vegetables at no caloric cost
  • Making it a salad to eliminate bread calories (saves 180 calories)
  • Adding avocado for healthy fats (adds 60 calories)

Conclusion

The Subway Club represents a balanced option at Subway for $7.99 and 500 calories. This classic sandwich delivers substantial nutritional value with 30g of protein, making it suitable for active individuals or those seeking a satisfying meal without excessive calories. Consider your dietary needs when ordering, particularly regarding sodium content. The multiple customization options allow adjustment of the nutritional profile while maintaining the signature flavor combination of turkey, ham, and roast beef. The Subway Club balances nutrition and taste for those seeking a protein-rich sandwich option without the higher calorie count of premium selections.

FAQs

How does the Subway Club compare to other Subway sandwiches?

The Subway Club contains fewer calories (500) than many meat options like the Italian B.M.T. (580) and Meatball Marinara (580). It provides more protein (30g) than vegetable-based options like the Veggie Delite (19g). The Subway Club contains 22g of fat compared to the leaner Turkey Breast sandwich with 18g fat and comparable protein content.

Is the Subway Club available as a footlong?

Yes, the Subway Club is available as a footlong sandwich for $11.99 with 1000 calories and 60g of protein. The footlong version contains double the ingredients while maintaining the same proportions as the 6-inch version.

What are the healthiest bread options for the Subway Club?

The healthiest bread options include 9-Grain Wheat (210 calories/2g fiber) and Multigrain Flatbread (220 calories/3g fiber).