Veggie Delite Salad Bowl : 50 Cal | $10.99

Veggie delite salad bowl provides 50 calories at $10.99, offering maximum vegetables with minimal calories. The salad contains fresh vegetables without meat or cheese. Multiple vegetable varieties deliver essential vitamins and minerals.
This option suits vegetarians, vegans, and calorie-conscious consumers seeking nutrient-dense meals.

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Ingredients

Main ingredients in Veggie Delite Salad Bowl includes lettuce, tomatoes, cucumbers, green peppers, red onions, and olives.

  • Iceberg lettuce (2 cups)
  • Roma tomatoes (3-4 slices)
  • Cucumber slices (6-8 pieces)
  • Green bell peppers (4-5 strips)
  • Red onions (2-3 rings)
  • Black olives (3-4 pieces)

Allergens

The base salad contains no major allergens when prepared without dressing or additional toppings.

Potential allergen sources:

  • Cross-contamination with wheat (from bread preparation)
  • Sulfites (in some preserved vegetables)
  • Soy (if soy-based dressing added)

Source of Calories:

Carbohydrates contribute 32 calories, protein provides 12 calories, and fat adds 6 calories. Vegetable breakdown by calorie source:

  • Lettuce: 10 calories (mostly water and fiber)
  • Tomatoes: 15 calories (natural sugars and vitamin C)
  • Cucumbers: 8 calories (water and minimal carbohydrates)
  • Peppers: 10 calories (vitamin C and antioxidants)
  • Onions: 4 calories (natural compounds and fiber)
  • Olives: 3 calories (healthy fats and sodium)

Nutrition Facts

Nutrition Facts per sandwich are shown below:

Nutrient

Amount

Calories

  50

Total Fat

  0.7g

Saturated Fat

0.1g

Trans Fat

0g

Cholesterol

  0mg

Sodium

280mg

Total Carbohydrates

8g

Dietary Fiber

4g

Sugars

4g

Protein

2g

Calorie Burn Time

To burn the calories from veggie delite salad bowl, you would need approximately:

  • Brisk walking (3.5 mph): 12 minutes
  • Jogging (5 mph): 5 minutes
  • Cycling (12-14 mph): 7 minutes
  • Swimming (moderate): 6 minutes
  • Yoga: 15 minutes
  • Household cleaning: 14 minutes

Customization Options

Add protein sources, extra vegetables, different greens, or various dressing options.

Protein Additions:

  • Grilled chicken breast (80 calories)
  • Turkey breast (60 calories)
  • Tuna salad (120 calories)
  • Egg whites (20 calories)

Vegetable additions:

  • Spinach instead of lettuce
  • Extra tomatoes and cucumbers
  • Avocado slices (80 calories)
  • Banana peppers and jalapeños

Dressing options:

  • Olive oil blend (45 calories per packet)
  • Balsamic vinaigrette (30 calories)
  • Mustard (5 calories)
  • Red wine vinegar (0 calories)

Conclusion

The salad provides maximum volume with minimal calories, supporting satiety without excess energy intake. Volume-to-calorie ratio exceeds most menu items. High water content promotes hydration and fullness.

FAQs

Is Subway veggie delite salad suitable for vegans?

Yes, the base salad contains only plant-based ingredients without animal products.

How much fiber does the veggie delite salad provide?

Each serving contains 4 grams of dietary fiber, contributing 14% Daily Value.

Can I add protein to increase nutritional value?

Yes, grilled chicken, turkey, or plant-based proteins can be added for additional nutrients.

What dressing works best for low-calorie maintenance?

Red wine vinegar or mustard provide flavor with minimal or zero added calories.

Does the salad provide adequate nutrition as a meal?

Add protein and healthy fats to create a more nutritionally complete meal option.

How does the veggie delite salad compare to other Subway salads?

It contains the fewest calories while providing maximum vegetable variety and fiber content.