Subway B.L.T. Salad
Price $9.19/210 Cal
The Subway B.L.T. Salad is a fresh mix of bacon, lettuce, and tomato that’s part of the Subway salads menu. It’s a light choice if you’re keeping an eye on Subway salads calories, with less bread and more greens. You can find this tasty option by checking the menu to Subway at your nearest location.
Nutrition Facts
Subway B.L.T. Salad gives you a good balance of flavor and lightness. If you’re curious about Subway salads nutrition, this one is a nice pick with fewer carbs and more greens. Here is the detailed nutrition information for the 317 g of Subway B.L.T. salad:
| Nutrient | Amount |
|---|---|
| Calories | 210 Cal |
| Total Fat | 14 g |
| Saturated Fat | 5 g |
| Trans Fat | 0 g |
| Cholesterol | 35 mg |
| Sodium | 420 mg |
| Total Carbohydrates | 11 g |
| Dietary Fiber | 4 g |
| Sugars | 6 g |
| Added Sugars | 1 g |
| Protein | 13 g |
Daily Value Percentages (based on a 2,000-calorie diet):
- Vitamin A: 70%
- Vitamin C: 35%
- Calcium: 6%
- Iron: 10%
The nutrition values listed above are based on Subway U.S. Nutrition Information and may vary by location or customization.
Macronutrient Distribution
The Subway B.L.T. Salad gives you a nice mix of fat, protein, and carbs. Most of the fat comes from the bacon and dressing, while the veggies add fiber and a small amount of carbs. Protein mainly comes from the bacon, making it a filling choice. The following pie chart helps better to understand the amounts of fat, protein, and carbohydrate in Subway B.L.T. Salad.
Ingredients Breakdown
Here’s a list of what you get in the B.L.T. Salad, made from fresh Subway ingredients:
- Crisp shredded lettuce
- Juicy tomatoes
- Crispy bacon strips
- Fresh cucumbers
- Green bell peppers
- Red onions
- Black olives (optional)
- Choice of dressing (like ranch, vinaigrette, or no dressing)
Allergen Information in Subway B.L.T. Salad
The Subway B.L.T. Salad may contain ingredients that some people are sensitive to. Common Subway allergens in this salad can include dairy from certain dressings and possible gluten if croutons are added. Always check with the staff or the Subway website to be sure about what’s in your salad.
Custimization Options
You can make your B.L.T. Salad just how you like it with these Subway toppings and Subway sauces:
Subway Toppings:
- Jalapeños
- Pickles
- Banana peppers
- Spinach
- Avocado (if available)
- Shredded cheese
Subway Sauces:
- Chipotle Southwest
- Ranch
- Honey Mustard
- Vinaigrette
- Sweet Onion
- Buffalo Sauce
Tips for a Healthier Subway Salad Order
To keep it light, ask for more veggies and go easy on heavy dressings. Pick oil-based or low-fat dressings instead of creamy ones. For salads that are healthy, skipping cheese and adding extra greens can make a big difference.
Conclusion
The Subway B.L.T. Salad is a fresh and tasty pick for anyone wanting something light. It gives you the crunch of bacon with the goodness of Subway veggies. You can make it your own by adding your favorite toppings or sauces. Overall, it’s a simple salad that fills you up without being too heavy.
“Looking for more Subway menu insights? Explore our full Subway Menu with Prices or return to the Home Page for more healthy meal breakdowns.”
FAQs-About Subway B.L.T. Salad
- What’s in the B.L.T. Salad at Subway Restaurant?
It comes with bacon, lettuce, tomato, and other fresh veggies you choose. - How much does the B.L.T. Salad cost?
Subway salads prices can change by location, but it usually costs around $7 to $9. - Is the B.L.T. Salad one of the salads that are healthy?
Yes, if you skip heavy dressings and cheese, it can be a healthy option. - Can I change the toppings in my B.L.T. Salad?
Yes, Subway lets you pick or remove any toppings and sauces you like. - Does the B.L.T. Salad have bread in it?
No, it’s served without bread, just fresh ingredients in a bow.