The Veggie Delight is one of the healthier sandwiches offered at Subway restaurants. With a name like Veggie Delight, it conjures images of a light and nutritious sandwich full of crisp vegetables. But how many calories are actually in a Subway Veggie Delight? Read on to find out the calorie count and nutrition facts for this popular Subway sandwich.
Overview of the Veggie Delight
The Veggie Delight is a customizable sandwich at Subway that is made up of veggies and condiments, hold the meat and cheese. The standard Veggie Delight sandwich includes fresh veggies like lettuce, tomatoes, cucumbers, green peppers, and red onions. Customers can choose to add or remove any of the veggie ingredients. The only non-veggie components are the bread and spread.
Some of the bread choices for a Veggie Delight include 9-grain wheat, Italian, hearty Italian, honey oat, roasted garlic, flatbread, and wraps. The spreads can be mustard, light mayo, regular mayo, olive oil, vinegar, or Subway vinaigrette. With all the possible veggie and bread combinations, there are many versions of the Veggie Delight available.
Calories in a Veggie Delight
So how many calories are in a Veggie Delight sandwich at Subway? The total calories can vary significantly based on the specific ingredients and serving size. Here is a breakdown of the typical calorie counts:
Calories in 6-inch Veggie Delight
A 6-inch Veggie Delight sandwich without cheese or sauce has about:
– 220 calories (9-grain wheat bread)
– 210 calories (9-grain honey oat bread)
– 200 calories (Italian bread)
– 180 calories (Flatbread)
Calories in a Footlong Veggie Delight
A footlong Veggie Delight sandwich without cheese or sauce has about:
– 430 calories (9-grain wheat bread)
– 410 calories (9-grain honey oat bread)
– 390 calories (Italian bread)
– 360 calories (Flatbread)
As you can see, the bread choice makes a significant difference in calories for the 6-inch versus footlong sandwich. The 9-grain wheat bread has the highest calorie count, while flatbread is the lowest.
Calories with Cheese and Sauce
Adding cheese and sauce can add 100 calories or more to a Veggie Delight. Here are some examples:
– +60 calories for 2 slices of cheese
– +45 calories for mustard
– +90 calories for light mayo
– +100 calories for regular mayo
– +130 calories for chipotle southwest sauce
To keep the calories low, avoid extra cheese and creamy sauces. Mustard, oil and vinegar are the lowest calorie options for spread.
Calories from Vegetables
Each vegetable ingredient only adds a small amount of calories:
– Lettuce: 5 calories
– Tomatoes: 10 calories
– Cucumbers: 5 calories
– Green Peppers: 5 calories
– Red Onions: 15 calories
– Spinach: 5 calories
– Pickles: 0 calories
Loading up a Veggie Delight with extra veggies will give it a lot more nutrition without spiking calories.
Nutrition Facts for Veggie Delight
To get a full picture, let’s look at the detailed nutrition facts for a Subway Veggie Delight. We will use a 6-inch sandwich on 9-grain wheat bread with standard veggies and mustard as an example:
| Nutrition Facts | Amount |
|---|---|
| Calories | 220 |
| Total Fat | 2.5g |
| Saturated Fat | 0.5g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 480mg |
| Total Carbohydrates | 44g |
| Dietary Fiber | 5g |
| Sugars | 4g |
| Protein | 10g |
Key things to note:
– Very low in saturated fat and zero trans fat
– No cholesterol since it has no meat or dairy
– Good amount of dietary fiber from the veggies and whole grain bread
– Low in sugars
– Provides 10g of plant-based protein
So you can see that the standard Veggie Delight is very low in fat, saturated fat, and cholesterol compared to subs with meat and cheese. The fiber content is also excellent.
Vitamins and Minerals
The Veggie Delight also provides a hefty dose of vitamins and minerals from all the fresh vegetables:
– Vitamin A – 15% Daily Value
– Vitamin C – 15% DV
– Vitamin K – 30% DV
– Potassium – 15% DV
– Folate – 35% DV
– Manganese – 35% DV
Eating a Veggie Delight is an easy way to get more essential nutrients from vegetables into your diet.
How the Veggie Delight Compares
To put the calories of the Veggie Delight in context, let’s see how it compares to some other 6-inch Subway sandwiches:
– Veggie Delight: 220 calories
– Black Forest Ham: 300 calories
– Oven Roasted Chicken: 320 calories
– Meatball Marinara: 350 calories
– Chicken & Bacon Ranch Melt: 480 calories
The Veggie Delight has significantly fewer calories than meat and cheese-heavy subs. Going veggie is a smart move if you’re watching your calorie intake.
If you want to lighten up any sandwich at Subway, you can:
– Get it as a salad or wrap instead of bread
– Load up on extra veggie toppings
– Choose low-fat cheese
– Pick mustard, oil & vinegar instead of mayo or creamy dressings
– Opt for a low-cal bread like flatbread
Making vegetables the star of your Subway order is one of the best ways to cut calories and improve nutrition!
Tips for Making a Healthier Veggie Delight
While the standard Veggie Delight is already pretty healthy, there are ways to modify it to make it even better for you:
1. Pick Whole Grain Bread
Choose 100% whole wheat or grain breads like 9-grain wheat and honey oat. These have more fiber, vitamins, and minerals than white breads.
2. Load Up on Veggies
Don’t be shy with getting extra portions of all the free veggie toppings. Spinach, cucumbers, peppers and onions will make your sandwich more nutritious without adding many calories.
3. Skip the Cheese
Cheese adds sodium, saturated fat and calories. A veggie-only delight is lighter. If you must have cheese, get just a sprinkle of low-fat shredded cheese.
4. Use Mustard for Spread
Yellow mustard has only 15 calories and no fat per tablespoon. It adds lots of flavor without the calories of mayo-based sauces.
5. Try Oil & Vinegar
Drizzle your sandwich with oil and vinegar for a light, zesty flavor. Balsamic vinegar also adds antioxidant benefits.
6. Avoid Chips and Cookies
Resist the temptation to add chips, cookies or sugary drinks to your order. These can double the calories and undermine the health benefits of your Veggie Delight.
Sticking to the veggies and minimizing extras like cheese and unhealthy condiments can help keep your Subway sandwich light.
Low Calorie Veggie Delight Combinations
Here are some specific ideas for building a tasty Veggie Delight with around 200 calories:
Veggie-Packed Flatbread Delight
– Flatbread
– Double spinach
– Cucumbers
– Tomatoes
– Onions
– Green peppers
– Yellow mustard
(200 calories)
Subway Salad Delight
– Veggie Delight salad
– Romaine lettuce
– Spinach
– Cucumbers
– Tomato
– Green pepper
– Red onion
– Balsamic vinaigrette
(195 calories)
Morning Veggie Delight
– English muffin
– Egg whites
– Spinach
– Tomato
– Red onions
– Mustard
(185 calories)
Southwest Veggie Delight
– Honey oat bread
– Spinach
– Tomatoes
– Green peppers
– Red onions
– Guacamole
– Yellow mustard
(205 calories)
Mix and match your favorite veggie ingredients to create a delicious and nutritious Veggie Delight any time of day!
Is the Veggie Delight the Healthiest Subway Sandwich?
The Veggie Delight is undoubtedly one of the healthiest basic sandwich choices at Subway, but there are other great options if you are looking for low calorie subs. Here are a few alternatives worth considering:
Veggie Max
Like the Veggie Delight but with double the amount of all vegetable toppings. Maximize nutrition!
Salad Sandwiches
Any sub made into a chopped salad maintains the flavor while slashing carbs, calories and sodium.
Breakfast Sandwiches
Egg-based breakfast subs like the Egg White & Cheese are light on calories compared to lunch meats.
Chicken Sandwiches
Roasted chicken subs tend to be marginally higher in protein than veggie options.
Turkey and Ham
Sliced turkey or lean ham subs minimize fat and calories compared to beef and pork options.
While the veggie subs are the lightest, picking whole grain bread, loading up on veggies, and avoiding heavy sauces and cheeses can help make any Subway sandwich a healthier choice.
Conclusion
A Subway Veggie Delight contains about 200-220 calories for a 6-inch sub, or 400 calories for a footlong, when customized with healthy ingredients. Choosing whole grain bread, doubling up on the free vegetables, and avoiding cheese and creamy sauces keeps the calories and fat low while providing a hefty serving of vitamins, minerals, and fiber from all the wholesome plant-based ingredients. While not the absolute lowest calorie option, the Veggie Delight is still one of the healthiest and lightest subs on the Subway menu.