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 pizza’s calories & nutrition values are. Let’s see.
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
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
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
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.
Barbara is an enthusiastic food-exploring person that goes through different culinary experiences. She got inspired by creating a pizza blog post after she tasted one of the best-selling pizzas in Toledo.