🧪 Nutrition Facts
- Calories 370.0
- Total Fat 17.0 g
- Saturated Fat 9.0 g
- Cholesterol 19.0 mg
- Sodium 550.0 mg
- Potassium 575.0 mg
- Total Carbohydrate 41.0 g
- Dietary Fiber 5.0 g
- Sugars 2.0 g
- Protein 16.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 240.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 370.0 calories per serving (1 Sandwich (6 inch)), Subway Blt is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 41.0g per serving (43% of calories), with a good 5.0g of dietary fiber. It's a good source of dietary fiber at 5.0g per serving (18% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Subway Blt — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Subway Blt contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 370.0 kcal | 18.5% |
| Total Fat | 17.0 g | 22% |
| Saturated Fat | 9.0 g | 45% |
| Cholesterol | 19.0 mg | 6% |
| Sodium | 550.0 mg | 24% |
| Total Carbohydrate | 41.0 g | 15% |
| Dietary Fiber | 5.0 g | 18% ✅ |
| Total Sugars | 2.0 g | 4% |
| Protein | 16.0 g | 32% ✅ |
| Calcium | 240.0 mg | 18% |
| Iron | 2.0 mg | 11% |
| Potassium | 575.0 mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Subway Blt accounts for 18.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 43% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 370.0 calories in Subway Blt? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 28.0 min |
| Walking: 17 minutes per mile | 63.8 min |
| Cycling (Low Intensity) | 40.5 min |
| HIIT | 34.3 min |
| Treadmill Walking (Incline) | 54.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Subway Blt
Is Subway Blt good for weight loss?
At 370 calories with 16g of protein and 5g of fiber, a 6-inch BLT can fit into a weight loss plan, especially if paired with vegetables and water. The protein and fiber help with satiety, though you'll want to be mindful of the 17g total fat, which is moderately high for a sandwich of this size.
Is Subway Blt good for muscle building?
With 16g of protein, this sandwich provides a reasonable amount for muscle recovery, though it's on the modest side compared to higher-protein options. You'd likely benefit from pairing it with additional protein sources or a protein-rich side to maximize muscle-building potential.
Is Subway Blt good post-workout fuel?
This sandwich works reasonably well post-workout with its 41g of carbs for replenishing glycogen and 16g of protein for recovery. The 5g of fiber and whole grain bread make it a more balanced choice than refined options, though a higher-protein snack might be ideal if you've done intense training.
Is Subway Blt heart-healthy?
The 9g of saturated fat and 550mg of sodium are considerations for heart health, as both can impact cholesterol and blood pressure when consumed regularly. On the positive side, the potassium (575mg) and relatively low cholesterol (19mg) are beneficial, though you might want to request light mayo or skip it to reduce saturated fat.
What should I watch out for with Subway Blt?
The saturated fat content of 9g is notable—that's about 45% of a typical daily limit—mainly from the bacon and mayo-based dressing. Sodium at 550mg is moderate for a single sandwich but can add up quickly if you're tracking daily intake.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
