Weight Watchers Fast Food Points Chart (Subway)
This page contains Weight Watchers Points values for a selection of foods from the popular fast food chain, Subway. They were calculated using published nutritional values from each chain, with an electronic Points Calculator I purchased. Please note that, when values were either 0 or <1, I used a value of 0 in the Points calculations. NOTE: Points values are for 6-inch subs, with bread, meat/poultry or seafood, onions, lettuce, tomatoes, pickles, green peppers and olives; salad points do not include dressing.
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I am not associated with Weight Watchers or any of the fast food chains in any official capacity whatsoever. I cannot answer any questions about Weight Watchers or its plans — please direct those questions to the official Weight Watchers website.
| Subway | Calories | Dietary Fiber (g) | Fat (g) | Points |
| Deli-Style Sandwiches: | ||||
| Tuna * | 267 | 1 | 8 | 6 |
| Bologna | 283 | 1 | 10 | 6 |
| Ham | 224 | 1 | 3 | 5 |
| Turkey | 227 | 1 | 4 | 5 |
| Roast Beef | 236 | 1 | 4 | 5 |
| Cold Subs: | ||||
| Tuna* | 378 | 3 | 14 | 8 |
| Seafood & Crab® * ‡ | 338 | 4 | 9 | 7 |
| Classic Italian BMT® | 450 | 3 | 21 | 10 |
| Cold Cut Trio™ | 374 | 3 | 14 | 8 |
| Veggie Delite® | 232 | 3 | 3 | 4 |
| Turkey Breast | 282 | 3 | 4 | 5 |
| Turkey & Ham | 288 | 3 | 4 | 5 |
| Ham | 293 | 3 | 5 | 6 |
| Roast Beef | 296 | 3 | 5 | 6 |
| Subway Club® | 304 | 3 | 5 | 6 |
| Hot Subs: | ||||
| Subway Melt † | 370 | 3 | 11 | 8 |
| Steak & Cheese † | 363 | 4 | 10 | 7 |
| Meatball | 413 | 5 | 15 | 9 |
| Roasted Chicken Breast | 342 | 3 | 6 | 7 |
| Super Subs: | ||||
| Super Cold Cut Trio™ | 517 | 3 | 24 | 12 |
| Super Classic Italian BMT® | 668 | 3 | 39 | 16 |
| Super Subway Club® | 377 | 3 | 7 | 8 |
| Super Turkey Breast | 333 | 3 | 4 | 6 |
| Super Turkey & Ham | 343 | 3 | 6 | 7 |
| Super Ham | 354 | 3 | 7 | 7 |
| Super Roast Beef | 360 | 3 | 7 | 7 |
| Super Seafood & Crab® *‡ | 444 | 5 | 15 | 9 |
| Super Tuna | 525 | 3 | 26 | 12 |
| Super Roasted Chicken Breast | 453 | 4 | 9 | 9 |
| Super Meatball | 594 | 7 | 27 | 13 |
| Super Steak & Cheese † | 495 | 5 | 17 | 10 |
| Super Subway Melt® † | 509 | 3 | 19 | 11 |
| Wraps: | ||||
| Chicken Parmesan Ranch | 333 | 2 | 5 | 7 |
| Steak & Cheese | 353 | 2 | 9 | 7 |
| Turkey Bacon Deluxe | 355 | 1 | 10 | 8 |
| Salads: | ||||
| Tuna * | 198 | 1 | 12 | 5 |
| Seafood & Crab® *‡ | 157 | 2 | 7 | 3 |
| Classic Italian BMT® | 269 | 1 | 19 | 7 |
| Cold Cut Trio™ | 193 | 1 | 12 | 5 |
| Subway Melt® † | 190 | 1 | 9 | 4 |
| Steak & Cheese † | 182 | 2 | 8 | 4 |
| Meatball | 232 | 3 | 13 | 5 |
| Turkey Breast | 101 | 1 | 2 | 2 |
| Turkey & Ham | 107 | 1 | 2 | 2 |
| Ham | 112 | 1 | 3 | 2 |
| Roast Beef | 115 | 1 | 3 | 2 |
| Subway Club® | 123 | 1 | 3 | 3 |
| Roasted Chicken Breast | 162 | 1 | 4 | 3 |
| Breakfast Sandwiches: | ||||
| Cheese & Egg Deli | 323 | 1 | 14 | 7 |
| Cheese & Egg 6-inch | 363 | 3 | 15 | 8 |
| Cheese & Egg Wrap | 353 | 1 | 14 | 8 |
| Ham & Egg Deli | 312 | 1 | 12 | 7 |
| Ham & Egg 6-inch | 352 | 2 | 13 | 8 |
| Ham & Egg Wrap | 342 | 1 | 12 | 8 |
| Western Egg Deli | 311 | 2 | 12 | 7 |
| Western Egg 6-inch | 351 | 4 | 12 | 7 |
| Western Egg Wrap | 341 | 2 | 12 | 7 |
| Bacon & Egg Deli | 323 | 1 | 14 | 7 |
| Bacon & Egg 6-inch | 363 | 3 | 15 | 8 |
| Bacon & Egg Wrap | 353 | 1 | 14 | 8 |
| Fruizle® Smoothies (12 oz): | ||||
| Berry ‘Lishus | 154 | 3 | 0.3 | 3 |
| Berry Breeze | 120 | 2 | 0.1 | 2 |
| Berry Blitz | 129 | 7 | 0 | 1 |
| Island Berry | 120 | 2 | 0.1 | 2 |
| Island Fever | 137 | 1 | 0.2 | 3 |
| Peach Paradise | 119 | 1 | 0.1 | 2 |
| Peach Pizazz | 126 | 1 | 0 | 2 |
| Pineapple Delite | 142 | 1 | 0.3 | 3 |
| Pineapple Passion | 140 | 1 | 0.2 | 3 |
| Sunrise Energizer | 160 | 2 | 0.3 | 3 |
| Tropical Trio | 138 | 1 | 0.2 | 3 |
| Wild Berries | 130 | 5 | 0.1 | 2 |
| Optional Fixin’s: | ||||
| Bacon (2 slices) | 42 | 0 | 3 | 1 |
| Cheese (2 triangles) | 41 | 0 | 3 | 1 |
| Light Mayonnaise (1 tsp) | 18 | 0 | 2 | 1 |
| Mayonnaise (1 tsp) | 37 | 0 | 4 | 1 |
| Mustard (2 tsp) | 7 | 0 | 0 | 0 |
| Oil (1 tsp) | 45 | 0 | 5 | 1 |
| Vinegar (1 tsp) | 1 | 0 | 0 | 0 |
| Salad Dressings (1 tbsp): | ||||
| French | 70 | 0 | 6 | 2 |
| Fat-free Italian | 5 | 0 | 0 | 0 |
| Thousand Island | 65 | 0 | 7 | 2 |
| Ranch | 88 | 0 | 10 | 3 |
| Creamy Italian | 65 | 0 | 7 | 2 |
| Fat-free Ranch | 15 | 0 | 0 | 0 |
| Fat-free French | 18 | 0 | 0 | 0 |