Have you ever found yourself standing in line at Subway, stomach growling, but your fitness app giving you that judgmental stare? I know I have! Today, I’m gonna break down exactly what you’re getting calorie-wise when you order that delicious 6-inch Buffalo Chicken sub on 9-grain wheat bread with ranch dressing.
The Quick Answer
A 6-inch Buffalo Chicken sub on 9-grain wheat bread with regular ranch dressing contains approximately 520 calories But there’s so much more to understand about this popular sandwich!
Breaking Down the Buffalo Chicken Sub Calories
Let’s take a closer look at where those calories come from
| Ingredient | Calories |
|---|---|
| 9-Grain Wheat Bread (6″) | 210 |
| Buffalo Chicken | 90 |
| Ranch Dressing (regular portion) | 80 |
| Standard Veggies | 20-30 |
| American Cheese (optional) | 40 |
| Total | ~520 |
The Main Components
The Foundation: 9-Grain Wheat Bread
According to Subway’s nutrition information the 6-inch 9-grain wheat bread contains 210 calories. This bread choice is actually one of the healthier options at Subway providing some dietary fiber along with those calories.
The 9-grain wheat bread contributes:
- 210 calories
- 2g of fat
- 40g of carbohydrates
- 8g of protein
The Star: Buffalo Chicken
The Buffalo Chicken at Subway is grilled chicken that’s been tossed in Buffalo sauce. From Subway’s nutrition document, we can see that Buffalo Chicken contains:
- 90 calories
- 2g of fat
- 2g of carbohydrates
- 17g of protein
This is actually one of the leaner protein options at Subway, which is great news if your watching your calorie intake but still want something flavorful!
The Finishing Touch: Ranch Dressing
Here’s where things can get tricky. Ranch dressing is delicious but calorie-dense. A regular portion (about 14g) of Peppercorn Ranch sauce at Subway contains:
- 80 calories
- 8g of fat
- 1g of carbohydrates
- 0g of protein
How Does This Compare to Other Subway Options?
When I’m trying to make smart choices at Subway, I like to know how my selection stacks up against others. Here’s how the Buffalo Chicken sub compares to some other popular options:
- Buffalo Chicken (6″ on wheat with ranch): 520 calories
- Oven Roasted Turkey (6″ on wheat): 270 calories
- Italian B.M.T.® (6″ on wheat): 410 calories
- Tuna (6″ on wheat): 470 calories
- Meatball Marinara (6″ on wheat): 460 calories
Can I Make It Healthier?
Absolutely! Here are some ways to reduce the calories in your Buffalo Chicken sub:
- Skip the cheese – Save 40-50 calories
- Switch to mustard instead of ranch – Save about 70 calories
- Load up on veggies – They add volume and nutrition without many calories
- Ask for light sauce – Cut sauce calories in half
What About Nutrients?
It’s not just about calories! Your Buffalo Chicken sub also provides important nutrients:
- Protein: Approximately 30g (great for muscle recovery!)
- Fiber: About 5g (helps you feel full longer)
- Vitamin C: 20-25% of your daily value (thanks to the veggies)
- Sodium: Around 1380mg (something to be mindful of)
The Full Meal Deal
If you’re adding sides and drinks to your meal, keep these calorie counts in mind:
- Baked Lay’s chips: 130 calories
- Classic Lay’s chips: 230 calories
- Chocolate chip cookie: 210 calories
- 20 oz Coca-Cola: 240 calories
- Water: 0 calories (always the best choice!)
My Personal Experience
When I’m trying to balance flavor and fitness, the Buffalo Chicken sub is actually one of my go-to options. I’ve found that asking for light ranch and extra veggies gives me the flavor I crave without completely derailing my calorie goals.
One time, I made the mistake of adding both ranch AND cheese, then a cookie, and let’s just say my calorie tracking app was NOT happy with me that day!
Final Thoughts
At around 520 calories, a 6-inch Buffalo Chicken sub on 9-grain wheat bread with ranch dressing can absolutely fit into a healthy diet. It offers a good balance of protein, carbs, and fat, though the sodium content is something to be mindful of.
Remember, the beauty of Subway is customization – you can always adjust your sandwich to better fit your dietary needs and preferences.
Frequently Asked Questions
How many calories are in a footlong Buffalo Chicken sub?
A footlong Buffalo Chicken sub on 9-grain wheat bread with ranch would contain approximately 1040 calories, as it’s double the 6-inch portion.
Is the Buffalo Chicken sub healthy?
With about 30g of protein and moderate calories (520), it can be part of a healthy diet. The sodium content is high (1380mg), so be mindful if you’re watching your salt intake.
What’s the lowest calorie sauce I can add to my Buffalo Chicken sub?
Yellow mustard is your best bet at only 10 calories per serving. Vinegar is another great option with essentially zero calories.
Can I make this sandwich into a salad to reduce calories?
Yes! A Buffalo Chicken salad would contain approximately 300 calories without the bread, making it a lower-carb option.
Does Subway use real Buffalo sauce?
Subway uses Frank’s RedHot® Buffalo Sauce, which is a commercial version of the classic Buffalo wing sauce.
1 serving (243 g) of Buffalo Chicken Subway 6 Inch Sub contains 301 calories (kcal), 4.3 g fat, 41 g carbs and 22.8 g protein.QuantityServing
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