Sweet Onion Chicken Teriyaki : 430 Calories | $6.99

Subway Sweet Onion Chicken Teriyaki features teriyaki-glazed chicken strips, sweet onion sauce, and fresh vegetables on freshly baked bread. This Asian-inspired option delivers a sweet-savory flavor profile with minimal fat content.

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The Subway Sweet Onion Chicken Teriyaki sandwich combines tender glazed chicken with signature sauce and fresh vegetables. At $6.99 for a 6-inch and $9.99 for a footlong, this sandwich represents Subway’s mid-tier pricing. According to Subway’s nutritional database, the standard 6-inch Sweet Onion Chicken Teriyaki contains 430 calories when prepared on Italian bread.

Ingredients

This sub contains the following ingredients:

  • Teriyaki-glazed chicken strips (2.5 oz)
  • Sweet onion sauce (0.7 oz)
  • Sweet onions (0.3 oz)
  • Green peppers (0.3 oz)
  • Choice of bread
  • Optional cheese
  • Optional additional vegetables

Source of Calories:

The calories in Sweet Onion Chicken Teriyaki sandwich come primarily from:

  • Bread: 200-240 calories
  • Teriyaki-glazed chicken: 90 calories
  • Sweet onion sauce: 90 calories
  • Cheese (if added): 50 calories
  • Vegetables: 10 calories

Allergens

The Sweet Onion Chicken Teriyaki sandwich contains the following allergens:

  • Wheat (bread)
  • Soy (teriyaki glaze and sauce)
  • Milk (if cheese added)

Cross-contamination prevention measures are implemented per Subway’s food safety protocols.

Nutrition Facts

Nutrient

Amount

% Daily Value

Calories

430

–

Total Fat

8g

10%

Saturated Fat

1.5g

8%

Trans Fat

0g

–

Cholesterol

50mg

17%

Sodium

1230mg

53%

Total Carbohydrates

59g

21%

Dietary Fiber

5g

18%

Sugars

16g

–

Protein

29g

58%

Nutrition Summary

Cholesterol

50mg

Calories

430

Protein

29g

Fat

8g

The Sweet Onion Chicken Teriyaki provides 29g of protein, making it a high protein option. It contains only 8g total fat with 1.5g saturated fat. At 430 calories, it delivers moderate energy with 59g of carbohydrates and 5g of dietary fiber.

Calorie Burn Time

To burn 430 calories from the Sweet Onion Chicken Teriyaki sandwich:

  • Walking (3 mph): 118 minutes (1.97 hours)
  • Running (6 mph): 43 minutes
  • Cycling (12-14 mph): 36 minutes
  • Swimming: 51 minutes
  • Weight training: 72 minutes

Customization Options

The Teriyaki Blitz sandwich can be customized in several ways:

Bread Options:

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

Cheese Options:

  • Provolone
  • American (standard)
  • Pepper Jack
  • Swiss
  • Shredded Monterey Cheddar

Additional Toppings:

  • Extra meat (+$2.50)
  • Bacon (+$1.25)
  • Avocado (+$1.50)
  • Double cheese (+$0.75)
  • Pineapple (+$0.50)

Preparation Styles:

  • Toasted (recommended)
  • Double-toasted
  • Cold
  • Wrap (+$0.50)
  • Protein Bowl (+$0.50)

Conclusion

The Subway Sweet Onion Chicken Teriyaki sandwich offers a flavorful, lower-fat option at an accessible price point. With high protein content and moderate calories, it provides substantial nutrition with an appealing sweet-savory flavor profile. The combination of teriyaki glaze and sweet onion sauce creates a distinctive taste experience while maintaining a favorable nutrition profile.

FAQs

Is Sweet Onion Chicken Teriyaki healthy?

Yes, with 430 calories and only 8g of fat, the Sweet Onion Chicken Teriyaki ranks among Subway’s healthier options.

How sweet is the Sweet Onion Chicken Teriyaki sandwich?

The sandwich contains 16g of sugar, primarily from the combined sweet onion sauce and teriyaki glaze. On a sweetness scale developed by food scientists, this ranks as “moderately sweet” – noticeable but not overwhelming.

What vegetables come standard on the Sweet Onion Chicken Teriyaki?

The standard vegetables include sweet onions, green peppers, lettuce, tomatoes, and cucumbers. These vegetables add approximately 35 calories and 2g of fiber to the sandwich.

Can I get the Sweet Onion Chicken Teriyaki with less sodium?

Yes, request light sauce application and additional fresh vegetables to reduce the sodium content. These modifications can lower sodium by approximately 250-300mg.

Is this sandwich available as a salad?

Yes, the Sweet Onion Chicken Teriyaki ingredients can be ordered as a protein bowl without bread. This modification reduces carbohydrates by approximately 40g and calories by 200-240.