Subway Tuna Salad Bowl : 310 Cal | $12.99

Subway tuna salad bowl offers 310 calories at $12.99, delivering protein-rich seafood without bread. The bowl contains skipjack tuna mixed with mayonnaise. Fresh vegetables add nutritional value and fiber content. The Subway tuna salad bowl provides 310 calories per serving. This calorie count includes the tuna mixture and standard vegetable toppings. The portion size equals one regular bowl serving.

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Ingredients

Main ingredients include skipjack tuna, mayonnaise, lettuce, tomatoes, and cucumber.

  • Skipjack tuna (water-packed)
  • Mayonnaise
  • Iceberg lettuce
  • Roma tomatoes
  • Fresh cucumber slices
  • Red onions
  • Green bell peppers

Allergens

The bowl contains fish (tuna) and eggs (in mayonnaise) as primary allergens.

Additional allergens may include:

  • Soy (in mayonnaise)
  • Sulfites (in vegetables)

Source of Calories:

The 310 calories in Tuna Salad are distributed as:

  • Fat contributes 198 calories
  • Protein provides 84 calories
  • Carbohydrates add 28 calories.

Nutrition Facts

Nutrition Facts per sandwich are shown below:

Nutrient

Amount

Calories

  310

Total Fat

  22g

Saturated Fat

4g

Trans Fat

0g

Cholesterol

  40mg

Sodium

580mg

Total Carbohydrates

7g

Dietary Fiber

3g

Sugars

4g

Protein

20g

Calorie Burn Time

To burn 310 calories from this bowl, you would need approximately:

  • Brisk walking (3.5 mph): 78 minutes
  • Jogging (5 mph): 31 minutes
  • Cycling (12-14 mph): 43 minutes
  • Swimming (moderate): 38 minutes
  • Weight lifting: 52 minutes

Customization Options

You can customize your Subway Tuna Salad Bowl in several ways:

Protein Additions:

  • Light tuna (reduces calories)
  • No mayonnaise (saves 120 calories)
  • Extra tuna portion (adds protein)

Vegetable additions:

  • Spinach instead of lettuce
  • Extra tomatoes and cucumbers
  • Pickles and jalapeños
  • Olives and banana peppers

Dressing options:

  • Oil and vinegar
  • Mustard
  • Light ranch
  • Italian dressing

Conclusion

The bowl eliminates 200+ bread calories while maintaining protein and nutrient content. Bread-free option suits low-carb diets. Higher vegetable ratio increases fiber intake. Research from the American Journal of Clinical Nutrition indicates increased vegetable consumption correlates with better health outcomes. The bowl format allows portion control. Visual vegetable presentation encourages healthier eating habits.

FAQs

Is Subway tuna salad bowl healthy?

Yes, it provides 20g protein and essential nutrients with moderate calories.

What type of tuna does Subway use?

Subway uses skipjack tuna mixed with mayonnaise in their salad blend.

Can I reduce calories in the tuna salad bowl?

Request light mayo or extra vegetables to lower calorie content while maintaining volume.

Is the tuna salad bowl gluten-free?

The bowl itself contains no gluten, but cross-contamination may occur during preparation.

How much protein does the tuna salad bowl provide?

Each serving contains 20 grams of complete protein from tuna.

What vegetables come standard in the bowl?

Lettuce, tomatoes, cucumbers, onions, and peppers are included as standard toppings.