Subway Pizzas Calories & Nutrition Facts (Chart)

Subway Pizzas Calories & Nutrition Facts pin

When mentioning Subway, most people immediately think of sandwiches. However, this food chain offers many salads and pizzas on the menu. If you choose to order any of them, you will probably wonder what subway pizzas calories & nutrition values are. Let’s see.

Subway History

Subway History

It all started in 1965 when 17-years old Fred DeLuca opened a submarine sandwich shop with an idea to pay for his schooling. Nowadays, Subway is a growing franchise business with nearly 50,000 stores worldwide.

The food type on the Subway menu depends on the local preferences, but the menu always uses fresh ingredients. You can choose different condiments, sauces, and toppings and personalize your sandwich and pizza to fit your taste.

Subway Flatbread Pizza

One of the famous Subway pizza is Flatizza, introduced several years ago. It is a piece of square flatbread topped with marinara sauce and shredded Mozzarella cheese.

You can choose from cheese, pepperoni, spicy Italian, and veggie Flatizza pizza, depending on your taste. Keep in mind that only one slice has 390 to 500 calories and high sodium levels.

Flatizza pizza slice calories and nutrient

Nutrients Pizza type
Cheese Pepperoni Sausage Spicy Italian Veggie
Calories 390 500 490 490 400
Protein 22 g 26 g 26 g 26 g 22 g
Total fat 16 g 25 g 25 g 25 g 16 g
Saturated fat 8 g 11 g 11 g 11 g 8 g
Trans fat 0 g 0.5 g 0 g 0.5 g 0 g
Cholesterol 35 mg 65 mg 55 mg 60 mg 35 mg
Carbs 44 g 45 g 44 g 45 g 46 g
Sugars 4 g 4 g 4 g 4 g 5 g
Dietary fiber 4 g 4 g 4 g 4 g 5 g
Sodium 790 mg 1,190 mg 1,040 mg 1,160 mg 840 mg

 

Vitamins and minerals Percent Daily Values are based on a recommended daily average 2,000 calorie diet for adults and kids over four.

 

Flatizza pizza slice calories and nutrient

Nutrients Pizza type in % DV
Cheese Pepperoni Sausage Spicy Italian Veggie
Vitamin A 15 15 15 15 15
Vitamin C 4 10 4 10 20
Calcium 30 30 30 30 30
Iron 10 15 15 15 15

 

Remember that these values vary depending on your gender, age, metabolism type, and physical activity.

 

Subway Pizza Nutrition Values

Subway Pizza Nutrition Values

A standard subway pizza of 8 inches (20.5 cm) has between 700 and 900 calories. Therefore, it belongs to a high-calorie food group.

Pizza of 8 inches (20.5 cm) slice calories and nutrient

Nutrients Pizza type
Cheese Bacon Meatball Pepperoni Sausage
Calories 720 830 860 840 860
Protein 14 g 23 g 23 g 21 g 21 g
Total fat 24 g 32 g 34 g 34 g 36 g
Saturated fat 9 g 13 g 14 g 13 g 14 g
Trans fat 0 g 0.5 g 0.5 g 0 g 0 g
Cholesterol 50 mg 75 mg 80 mg 80 mg 80 mg
Carbs 92 g 93 g 95 g 93 g 93 g
Sugars 4 g 5 g 4 g 4 g 4 g
Dietary fiber 2 g 2 g 3 g 2 g 2 g
Sodium 1,360 mg 1,710 mg 1,670 mg 1,750 mg 1,700 mg

 

The exact nutritional values depend on the specific pizza ingredients, toppings you choose, and other factors. Still, each one contains high levels of fats, carbs, and sugars.

 

Pizza of 8 inches (20.5 cm) slice calories and nutrient

Nutrients Pizza type in % DV
Cheese Bacon Meatball Pepperoni Sausage
Vitamin A 0 2 2 2 2
Vitamin C 0 6 0 4 4
Calcium 10 20 20 20 20
Iron 8 10 10 10 10

 

Condiments, Spices, and Sauces

Condiments, Spices, and Sauces

No matter how careful you are with your diet, you can quickly overlook the extras on pizza caloric value. For instance, adding extra cheese, pickles, or peppers will affect pizza calorie and nutritional values.

Extra cheese calories and nutrition

Nutrients Cheese type
American Monterey Cheddar Cheddar Fetta Mozzarella
Calories 40 50 60 35 40
Protein 2 g 3 g 4 g 2 g 3 g
Total fat 3.5 g 4.5 g 4.5 g 2 g 3 g
Saturated fat 2 g 3 g 2.5 g 1.5 g 2 g
Cholesterol 10 mg 15  mg 15 mg 5 mg 10 mg
Carbs 1 g 0 g 0 g 0 g 0 g
Sodium 200 mg 90 mg 90 mg 160 mg 100 mg

 

Depending on cheese type added, you will add a different vitamin A and calcium level to your daily diet and supplement your everyday needs. Surprisingly, Pepper Jack cheese will add 4% of your daily value to vitamin C.

 

Extra cheese calories and nutrition

Nutrients Cheese type
Parmesan Pepper Jack Provolone Swiss
Calories 5 g 50 50 50
Protein 1 g 3 g 4 g 4 g
Total fat 0 g 4 g 4 g 4.5 g
Saturated fat 0 g 2.5 g 2 g 2.5 g
Cholesterol 0 mg 15 mg 10 mg 15 mg
Carbs 0 g 0 g 0 g 0 g
Dietary fiber 0 g 0 g 0 g 0 g
Sugars 0 g 0 g 0 g 0 g
Sodium 30 mg 140 mg 125 mg 30 mg

 

Remember that different cheese types have different values. So extra Parmesan will add only five calories, while Cheddar has as much as 60 calories per serving.

 

Veggie toppings calories and nutrition

Nutrients Topping type
3 rings banana peppers Cucumber 3 strips sweet peppers Lettuce
Calories 0 0 15 0
Carbs 0 g 1 g 3 g 1 g
Sugars 0 g 0 g 3 g 0 g
Sodium 65 mg 0 mg 170 mg 0 mg

 

Surprisingly, you will have a significant 60 calories more than planned when adding some avocado over your pizza.

 

Veggie toppings calories and nutrition

Nutrients Topping type
Mushrooms Avocado Tomato Pickles
Calories 5 g 60 5 0
Protein 0 g 1 g 0 g 0 g
Total Fat 0 g 5 g 0 g 0 g
Saturated fat 0 g 1 g 0 g 0 g
Carbs 1 g 3 g 1 g 0 g
Sugars 0 g 0 g 1 g 0 g
Dietary fiber 0 g 2 g 0 g 0 g
Sodium 80 mg 0 mg 0 mg 115 mg

 

If you belong to people that count every calorie, you should skip mayo next time you make an order. Namely, this addition can increase the final count for 100 calories.

 

Dressings and condiments calories and nutrition

Per serving Mayo Vinaigrette Gorgonzola Sauce Sweet chili sauce Herb garlic oil Tzatziki sauce
Calories 100 4 14 20 40 70
Proteins 0 g 1 g 0 g 5 g 0 g 0 g
Total fat 11 g 35 g 70 g 0 g 4 g 8 g
Saturated fat 2 g 3.5 g 7 g 0 g 0 g 1.5 g
Trans fat 0 g 0.5 g 1.5 g 0 g 0 g 0 g
Cholesterol 10 mg 0 mg 0 mg 0 mg 0 mg 5 mg
Dietary fiber 0 g 1 g 1 g 6 g 0 g 0 g
Sodium 65 mg 110 mg 140 mg 105 mg 25 mg 85 mg

 

Subway Sandwiches

Subway Sandwiches

As I have already mentioned, Subway is famous primarily because of its sandwiches. Still, you don’t have to choose between sandwiches and pizzas, thanks to the variations on its menu. You can order a Pizza Sub Melt and Chicken Pizzaiola that combine these two into one meal.

 

Sandwich of 6 inches (15 cm) calories and nutrition

  Sandwich type
Nutrients Pizza sub melt Chicken Pizziola Turkey breast Oven roasted chicken Veggie Delite
Calories 450 420 250 250 200
Protein 18 g 31 g 20 g 23 g 9 g
Total Fat 24 g 15 g 3 g 3.5 g 2 g
Saturated fat 10 g 6 g 0.5 g 0.5 g 0 g
Trans fat 0.5 g 0 g 0 g 0 g 0 g
Cholesterol 60 mg 80 mg 25 mg 45 mg 0 mg
Carbs 41 g 41 g 40 g 40 g 39 g
Sugars 6 g 6 g 6 g 6 g 5 g
Dietary fiber 0 g 3 g 5 g 5 g 5 g
Sodium 1,420 mg 1,060 mg 650 mg 560 mg 280 mg

 

These sandwiches also contain valuable vitamins and minerals that supplement your daily needs.

 

Sandwich of 6 inches (15 cm) calories and nutrition

  Sandwich type in % DV
Nutrients Pizza Sub Melt Chicken Pizziola Turkey breast Oven roasted chicken Veggie Delite
Vitamin A 20 20 35 35 35
Vitamin C 25 20 15 15 15
Calcium 15 10 2 4 2
Iron 15 2 15 15 15

 

Allergies Warning and Health Risks

Pizza is not the best choice if you watch your diet or suffer from food allergies. Food on the Subway menu contain gluten, dairy, seafood, and eggs, which can trigger an allergic reaction and endanger your health.

Plus, even a slice of pizza has a lot of sodium and increases blood pressure and the possible risk of cardiovascular disease.

Summary

Subway pizzas have different caloric and nutritional values, depending on their ingredients. Any extra cheese, toppings, or veggies increase calorie intake and are easy to overlook. If you have any allergies or health problems, you need to think twice before ordering a Subway pizza.

Subway Pizzas Calories & Nutrition Facts pin 2

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