Subway Roast Beef Sandwich Calories

by Subway

The Subway Roast Beef is a classic choice for those seeking a hearty and satisfying meal. Made with tender slices of beef, fresh vegetables, and your choice of bread and sauces, this sandwich offers a delicious and protein-rich option. With approximately 300–500 calories, depending on how you customize it, the Subway Roast Beef Sandwich fits well into a balanced diet. Its nutrition profile includes a solid mix of protein, iron, and essential vitamins, making it a flavorful yet mindful choice for health-conscious diners.

Ingredients

The Subway Roast Beef sandwich typically includes the following ingredients:

• Roast Beef
• Hearty Multigrain bread
• Cheese
• Lettuce
• Tomatoes
• Cucumbers
• Green Peppers
• Red Onions
• Pickles

Subway allows full customization, so you can choose the bread, cheese, veggies, and sauces to make your Subway Roast Beef sandwich suit your taste and dietary needs.

Nutrition Information

The Subway Roast Beef sandwich is a lean, protein-rich option with around 300–500 calories, depending on size and customization. It provides essential nutrients like iron and vitamin B12, making it a balanced choice for a healthier meal.

For a footlong option, simply double the above values:

• Calories: Approximately 700
• Total Fat: Approximately 12 g
• Protein: Approximately 48 g

This sandwich contains a good source of protein while being relatively moderate in calories.

Macronutrient Information (Infographics)

An infographic of the Subway Roast Beef sandwich macronutrient information typically highlights key values like calories, protein, fat, and carbohydrates. For a 6-inch sandwich, it generally contains about 25g of protein, 5g of fat, and 40g of carbs, offering a quick snapshot of its nutritional balance.

Allergen Information

The Subway Roast Beef sandwich may contain or come into contact with the following allergens, depending on your customization:

• Wheat (found in most bread options)
• Soy (found in bread and some sauces)
• Milk (present in cheese if added)
• Eggs (found in some sauces like mayonnaise or ranch)
• Gluten (present in most bread options)
• Sesame (if using sesame-topped bread)

It should be noted that Subway does not guarantee a gluten-free environment, and cross-contact with allergens may occur. Always check with your local Subway for specific ingredient details.

Health Benefits

• ✅ High in Protein: It supports muscle repair and growth with around 24g of protein in a 6-inch sandwich.
• ✅ Low in Fat: It’s lean roast beef makes it a heart-friendly choice compared to higher-fat meats.
• ✅ Rich in Iron: It helps with red blood cell production and energy levels.
• ✅ Customizable with Fresh Veggies: It adds fiber, vitamins, and minerals for a more balanced meal.
• ✅ Lower-Calorie Option – When ordered without cheese and heavy sauces, it can be a great choice for weight management.

Tips for a Healthier Order

• Choose Whole Grain Bread: Opt for 9-Grain Wheat or Multigrain Flatbread for added fiber.
• Load Up on Veggies: Add a variety of vegetables for extra nutrients and volume without many calories.
• Skip Cheese and Creamy Sauces: Reduce saturated fat and calories by avoiding cheese, mayo, or ranch.
• Go Light on Salt: Ask for light seasoning or skip it to lower sodium intake.
• Use Healthier Sauces: Try mustard, vinegar, or a light drizzle of olive oil for flavor without extra calories.

Conclusion

The Subway Roast Beef sandwich is a flavorful and nutritious option for those seeking a balanced meal on the go. With lean protein, fresh vegetables, and customizable ingredients, it can fit well into a variety of diets. By making smart choices—like whole grain bread and lighter sauces—you can enhance its health benefits. Whether you’re watching calories or just want a satisfying lunch, the Subway Roast Beef delivers both taste and nutrition. It is a versatile choice that supports healthier eating without compromising flavor.

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Frequently Asked Questions

1. What kind of meat is used in the Subway Roast Beef sandwich?
Subway uses thinly sliced, lean roast beef—typically made from top or bottom round cuts.

2. How many calories are in a Subway Roast Beef sandwich?
A 6-inch Subway Roast Beef sandwich contains approximately 300–500 calories, depending on bread, cheese, and sauces added.

3. Is the Subway Roast Beef sandwich healthy?
Yes, it’s a lean, high-protein option that can be made healthier by choosing whole grain bread, skipping cheese, and loading up on veggies.

4. Does the Subway Roast Beef sandwich contain allergens?
Yes, it may contain or come into contact with wheat, soy, milk, eggs, and gluten, depending on your customization.

5. Can I make the Subway Roast Beef sandwich gluten-free?
While Subway offers gluten-free bread at some locations, cross-contact with gluten-containing ingredients may still occur