Subway Chicken & Bacon Ranch Sub Calories: What You Need to Know Before Ordering

Are you a Subway fan who’s trying to keep track of your calories? I’ve been there too! The Chicken & Bacon Ranch Sub is one of those menu items that makes my mouth water every time, but I also like to know exactly what I’m putting in my body. Today, we’re gonna break down everything about the calories in a 6-inch Chicken & Bacon Ranch Sub on 9-grain wheat bread without dressing.

The Calorie Breakdown: What’s Really in That Sub?

Let’s get right to the point – a 6-inch Chicken & Bacon Ranch Sub on 9-grain wheat bread without dressing contains 610 calories. That’s about 30% of a standard 2,000 calorie daily diet, which ain’t bad for a satisfying meal!

But calories are just one part of the picture. Here’s the full nutritional breakdown per 6-inch sub (10.5 oz):

One thing I really appreciate about this sub is the protein content – a whopping 38 grams! That’s fantastic for muscle recovery after a workout or just staying full throughout the day.

What’s Included in the Sub?

This nutritional info includes:

• 9-grain wheat bread
• Chicken
• Bacon
• Lettuce
• Tomatoes
• Onions
• Green peppers
• Cucumbers

Notice that this doesn’t include any dressing like ranch, which would add extra calories. We’re looking at the sub in its most basic form.

How Long Will It Take to Burn Off Those Calories?

We all know that what goes in must be worked off! Based on a 35-year-old woman who’s 5’7″ tall and weighs 144 lbs, here’s how long it would take to burn off those 610 calories:

• Swimming: 51 minutes
• Jogging: 70 minutes
• Cycling: 93 minutes
• Walking: 170 minutes

So if you’re planning to indulge in this tasty sub, maybe plan a nice walk or swim later in the day!

How Does This Compare to Other Subway Sandwiches?

To put things in perspective let’s see how the Chicken & Bacon Ranch compares to some other popular Subway options

As you can see, the Chicken & Bacon Ranch is definitely on the higher end of the calorie spectrum at Subway. If you’re strictly counting calories, there are lighter options available.

Is This Sandwich Keto-Friendly?

For my keto friends out there, I’ve got some bad news. With 47g of total carbs and 42g of net carbs (total carbs minus fiber), this sandwich is definitely NOT keto-friendly in its standard form.

The 9-grain wheat bread alone contributes about 210 calories and a significant portion of those carbs If you’re following a ketogenic diet, you might want to consider a lettuce wrap instead of bread or choose a different protein option entirely.

Making Your Chicken & Bacon Ranch Sub Healthier

If you love this sandwich but want to cut down on calories, here are some tips:

1. Skip the cheese – This can save you around 40-90 calories depending on the type
2. Add extra veggies – More volume with minimal calories
3. Go light on any sauce – Or ask for it on the side so you can control the amount
4. Consider a wrap instead of bread – Some wraps have fewer calories than bread
5. Make it a salad – Get all the flavor without the bread!

The Bread Factor

The 9-grain wheat bread contributes approximately 210 calories to the overall count. If you’re looking to reduce calories, you might consider other bread options:

• Multigrain: 170 calories
• Italian: 180 calories
• Wraps: Vary from 170-230 calories

Macronutrient Breakdown

For those who track macros rather than just calories, here’s how the Chicken & Bacon Ranch Sub breaks down:

• Protein: 38g (about 25% of calories)
• Carbs: 47g (about 31% of calories)
• Fat: 30g (about 44% of calories)

This actually gives a pretty balanced macro profile that leans slightly toward fat, which makes sense with the bacon and chicken combo.

My Personal Experience

I’ve gotta be honest – the Chicken & Bacon Ranch is one of my go-to subs when I’m not watching my calories too closely. It’s filling, tasty, and keeps me satisfied for hours. But when I’m trying to be more careful, I’ll either order a 6-inch instead of footlong, skip the cheese, or turn it into a salad.

One time I tracked my hunger levels after different Subway options, and this sub definitely kept me fuller longer than lighter options like the Veggie Delite. So while it may be higher in calories, it’s also more satisfying!

At 610 calories, the 6-inch Chicken & Bacon Ranch Sub on 9-grain wheat bread without dressing sits in the middle range of lunch options. It’s not a diet food by any means, but it’s also not a calorie bomb compared to many fast food alternatives.

The high protein content (38g) makes it a filling choice, and the inclusion of veggies adds nutritional value. The sodium content (1290mg) is something to be aware of, however, as it represents over half of the recommended daily intake.

Whether this sub is “worth it” depends entirely on your personal nutrition goals. If you’re looking for a protein-rich meal and have calories to spare, it can be a satisfying choice. If you’re on a strict calorie budget or following a low-carb diet, you might want to customize it or choose a different option.

FAQs About Subway Chicken & Bacon Ranch Sub

Q: How many calories are in a footlong Chicken & Bacon Ranch Sub?
A: A footlong would be approximately double the calories, so around 1220 calories without dressing.

Q: Is this sandwich healthy?
A: “Healthy” is subjective and depends on your dietary needs. It offers good protein but is higher in calories and sodium than some alternatives.

Q: Can I make this sandwich lower in calories?
A: Yes! Skip the cheese, add extra veggies, go easy on sauces, or turn it into a salad.

Q: How much fat is in the Chicken & Bacon Ranch Sub?
A: There are 30g of total fat, with 10g being saturated fat.

Q: Can I eat this while dieting?
A: Yes, if it fits within your calorie budget for the day. Many people follow an “If It Fits Your Macros” approach to dieting.

Remember, no food is inherently “good” or “bad” – it’s all about how it fits into your overall diet and lifestyle!