Looking to enjoy Subway while keeping track of your syn intake? Look no further! In this article, we’ll explore the syn values of different menu items at Subway, ensuring you can make informed choices that align with your dietary plan.
From mouthwatering sandwiches and submelts to fresh salad boxes and sides, Subway offers a variety of options to satisfy your cravings. We’ve done the research and analysis to provide you with the syn values you need to navigate the Subway menu wisely.
Join us as we delve into the world of Subway, highlighting the best choices and offering practical tips to help you enjoy a delicious and syn-friendly fast food experience. Get ready to discover the syn values that will make Subway a guilt-free and enjoyable part of your balanced diet. Let’s explore the Subway menu and make informed choices together.
How to use this data
When exploring the syn values of Subway menu items, two key measurements come into play: syns per gram and syns per portion. Syns per gram allow us to assess the density of syns in each gram of a particular food item, making it helpful for comparing similar options. On the other hand, syns per portion or unit provide a straightforward value representing the total syns in a whole portion or unit of the food item.
However, it’s important to note that Subway offers a high level of customization, allowing customers to add additional ingredients and dressings to their sandwiches. As a result, the syn values provided in our tables should be considered as a minimum or “syns from” value. Individual syns may vary based on personal customizations.
To start your Subway journey, utilizing the syns per gram can guide you towards the least calorie-dense base options, and you can then adjust the syn count according to any additional ingredients or dressings you choose to include. Understanding these values empowers you to make informed choices that align with your dietary goals, while still enjoying the variety and deliciousness of Subway’s menu.
Now that we’ve covered these key terms and considerations, let’s dive into the world of Subway and explore the syn values of their menu items!
How many syns are in Subway subs and sandwiches?
We have compiled a comprehensive table showcasing the syn values of various Subway menu items, including the new series and the classic build-your-own subs. This table provides valuable information for individuals following a syn-based dietary plan, helping them make informed choices and effectively manage their syn intake. Take a closer look at the syn values of Subway’s offerings and discover the options that suit your health and well-being goals.
| Name | 6 inch Weight | Syns per gram | Syns in 6 inch | Syns in Footlong | 6 Inch Calories | Footlong Calories |
|---|---|---|---|---|---|---|
| Veggie Delite | 159 | 0.06 | 10 | 20 | 201 | 402 |
| Turkey Breast | 135 | 0.09 | 12 | 24 | 242 | 485 |
| Great Caesar | 258 | 0.09 | 23 | 47 | 469 | 937 |
| Roast Chicken Breast | 149 | 0.09 | 14 | 27 | 271 | 542 |
| Philly Steak | 149 | 0.09 | 14 | 27 | 272 | 544 |
| Big Bombay | 212 | 0.09 | 20 | 40 | 399 | 799 |
| Tex Mexan | 248 | 0.09 | 24 | 47 | 470 | 940 |
| Ham | 134 | 0.09 | 13 | 25 | 254 | 509 |
| Meatball Marinara | 215 | 0.10 | 21 | 41 | 414 | 829 |
| Chicken Tikka | 128 | 0.10 | 12 | 25 | 249 | 498 |
| Meatless Philly | 199 | 0.10 | 19 | 39 | 389 | 779 |
| Plant-based Steak | 149 | 0.10 | 15 | 30 | 300 | 601 |
| Notorious B.M.T. | 238 | 0.10 | 24 | 49 | 486 | 971 |
| Big Breakwich | 274 | 0.11 | 29 | 58 | 580 | 1160 |
| Tuna | 152 | 0.11 | 17 | 33 | 331 | 662 |
| Plant Patty | 163 | 0.11 | 18 | 36 | 355 | 710 |
| The Baller | 265 | 0.11 | 29 | 58 | 581 | 1162 |
| Italian B.M.T. | 142 | 0.14 | 20 | 39 | 394 | 788 |
When exploring the Subway menu, it’s important to consider the syn values of different options. Let’s delve into some specific choices to highlight the range of syns per 6-inch and footlong portions.
Among the selections, the Veggie Delite stands out as a lower syn option, with just 10 syns in a 6-inch portion. On the other hand, the Big Breakwich tops the list with 29 syns in a 6-inch serving, making it a higher syn choice. These examples demonstrate the range of syn values you might encounter when ordering from Subway.
- Random House UK
- Hardcover Book
- Slimming World (Author)
- English (Publication Language)
- 224 Pages - 06/01/2000 (Publication Date) - Ebury Press (Publisher)
To better understand the syn density of the sandwiches, let’s look at the syns per gram. The range varies from 0.06 to 0.14 syns, indicating differences in syn concentration. For instance, the Turkey Breast has a syn value of 0.09 per gram, while the Italian B.M.T. has a higher syn value of 0.14 per gram. These syns per gram values help gauge the relative syn density of each option.
It’s important to note that the syn values provided in the table do not include specific bread choices. Additionally, as Subway allows customization with additional ingredients and dressings, the syns listed should be viewed as a minimum or “syns from” value. If you opt for extra toppings, the syn count may increase accordingly.
Remember to use the syn values as a guide and consider your own syn allowance and dietary goals when making your Subway selections. By making informed choices, you can enjoy your meal while staying on track with your syn-based diet.
How many syns are in Subway bread?
Are you curious about the syn values of different Subway bread options? Look no further! In this guide, we will explore the syn values of various Subway bread choices, providing you with the information you need to make a well-informed decision when creating your own custom sub.
From classic Italian to hearty wheat and flavorful herb and cheese, we’ll help you pick the bread with the lowest syns to fit your dietary preferences. Stay tuned for our comprehensive table detailing the syn values, followed by a helpful summary to guide you in selecting the ideal Subway bread for your delicious and syn-conscious sub.
| Name | Syns per gram | Syns per 6 inch | Syns per footlong | 6 inch calories |
|---|---|---|---|---|
| 9-Grain Wheat | 0.11 | 8.3 | 16.5 | 165 |
| Italian White | 0.11 | 8.1 | 16.1 | 161 |
| Hearty Italian | 0.12 | 9.3 | 18.6 | 186 |
| Italian Herbs and Cheese | 0.12 | 9.8 | 19.5 | 195 |
| Honey & Oat | 0.12 | 11.8 | 23.5 | 235 |
| Gluten-free | 0.13 | 14.3 | 28.5 | 285 |
| Plain Tortilla Wrap | 0.15 | 10.7 | 21.5 | 214 |
When it comes to selecting the Subway bread with the lowest syns, it’s important to consider the syn values of different options. Two standout choices are the 9-Grain Wheat and Italian White breads, both with a syn value of 0.11 per gram. These options offer a balanced approach for those looking to manage their syn intake.
If you prefer a heartier option, the Hearty Italian and Italian Herbs and Cheese breads might be more appealing. Although they have slightly higher syn values of 0.12 per gram, their robust flavors can complement a variety of fillings.
For those with a preference for a touch of sweetness, the Honey & Oat bread comes in at 0.12 syns per gram. This option provides a unique flavor profile that can add a delightful twist to your Subway sub.
If you follow a gluten-free diet, Subway offers a Gluten-free bread with a syn value of 0.13 per gram. This allows you to enjoy a sub while adhering to your dietary restrictions.
By considering these syn values, you can make an informed choice when it comes to selecting the Subway bread that aligns with your dietary goals. Enjoy your sub knowing that you’ve made a mindful decision that works for you.
How many syns are in Subway Submelts?
Subway lovers, get ready for a treat! As Subway expands its range of hot pressed SubMelts, it’s time to discover the syn values of these delicious toasted delights. Whether you’re a fan of classic flavors or eager to try the new additions, understanding the syn values can help you make informed choices while enjoying these delectable SubMelts. So, let’s delve into the world of Subway SubMelts and explore the syns they bring to the table.
| Name | Syns per gram | Syns per serving | Serving Size (g) | Calories per serving |
|---|---|---|---|---|
| Big Cheese-Steak | 0.10 | 21.6 | 218 | 432 |
| Supremo | 0.09 | 15.4 | 164 | 307 |
| Pizziola | 0.10 | 21.8 | 219 | 436 |
| Tuna Kahuna | 0.10 | 20.5 | 196 | 410 |
Among the Subway SubMelts, the Supremo has the lowest syn value, with 0.09 syns per gram and 15.4 syns per serving. The Big Cheese-Steak and the Pizziola both have a syn value of 0.10 syns per gram, with 21.6 syns and 21.8 syns per serving, respectively. The Tuna Kahuna also has a syn value of 0.10 syns per gram, with 20.5 syns per serving. These syn values provide a guide for those following a syn-based diet, allowing them to make informed choices when enjoying Subway’s SubMelts.
How many syns are in Subway wraps?
If you’re looking for a lighter and more portable option at Subway, their wraps are a great choice. Packed with a variety of fillings, these wraps offer a convenient and delicious meal on the go. In this section, we’ll explore the syn values of Subway’s wraps, providing you with the information you need to make syn-conscious decisions when customizing your Subway order. Let’s dive into the world of Subway wraps and discover their syn values!
| Name Wrap | Syns per gram | Syns per wrap | Weight (g) | Calories |
|---|---|---|---|---|
| Veggie Delite | 0.08 | 11.5 | 153 | 230 |
| Philly Steak | 0.10 | 15.0 | 143 | 300 |
| Roast Chicken Breast | 0.10 | 15.0 | 143 | 300 |
| Turkey Breast | 0.11 | 13.6 | 129 | 271 |
| Meatball Marinara | 0.11 | 22.2 | 209 | 443 |
| Ham | 0.11 | 14.2 | 128 | 283 |
| Chicken Tikka | 0.11 | 13.9 | 122 | 278 |
| Plant-based Steak | 0.12 | 16.5 | 143 | 329 |
| Plant Patty | 0.12 | 19.2 | 157 | 384 |
| Tuna | 0.12 | 18.0 | 146 | 359 |
| Italian B.M.T | 0.16 | 21.2 | 136 | 423 |
Here’s a summary of the syn values for Subway wraps. The average syns per wrap across the selection is approximately 16.1 syns, with a range from 11.5 to 21.2 syns. When considering syns per gram, the wraps range from 0.08 to 0.16 syns per gram.
The Veggie Delite wrap stands out as the lowest syn option, with 11.5 syns per wrap and a syn value of 0.08 per gram. On the other hand, the Italian B.M.T wrap has the highest syn value per wrap at 21.2 syns, with a syn value of 0.16 per gram.
These syn values serve as a guide for individuals following a syn-based dietary plan, allowing them to make informed choices when customizing their Subway wraps. By considering the syns per wrap and syns per gram, individuals can align their choices with their syn allowance while still enjoying a delicious and satisfying meal.
How many syns are in Subway salads?
When it comes to healthy and refreshing options, Subway salads are a popular choice. Packed with a variety of fresh vegetables, proteins, and dressings, they offer a lighter alternative to the sandwich and wrap options. In this section, we will explore the syn values of Subway salads, providing you with an overview of the syns per serving and syns per gram. Whether you’re looking for a nutritious lunch or a lighter dinner option, understanding the syn values can help you make informed choices that align with your dietary goals. So, let’s dive into the world of Subway salads and discover their syn values!
| Salad Name | Syns per gram | Syns per salad | Weight (g) | Calories |
|---|---|---|---|---|
| Veggie Delite | 0.01 | 1.9 | 219 | 37 |
| Turkey Breast | 0.02 | 3.3 | 142 | 66 |
| Chicken Tikka | 0.03 | 3.6 | 135 | 72 |
| Ham | 0.03 | 3.9 | 141 | 78 |
| Philly Steak | 0.03 | 4.8 | 156 | 95 |
| Roast Chicken | 0.03 | 4.8 | 156 | 95 |
| Plant-based steak | 0.04 | 6.2 | 156 | 124 |
| Tuna | 0.05 | 7.7 | 159 | 154 |
| Plant Patty | 0.05 | 9.0 | 170 | 179 |
| Meatball Marinara | 0.05 | 11.9 | 222 | 238 |
| Italian B.M.T | 0.07 | 10.9 | 149 | 217 |
Subway salads offer a range of nutritious and satisfying options for those seeking a lighter meal. In this table, we provide an overview of the syn values for various Subway salads, including their syns per gram and syns per salad. Understanding these values can help you make informed choices when customizing your salad. On average, Subway salads have a syn value of around 0.03-0.05 syns per gram, making them a relatively low-syn option. The syns per salad range from 1.9 to 11.9, depending on the salad’s ingredients and weight. With a variety of salad options available, you can find a combination that suits your taste preferences while keeping within your syn allowance.
How many syns are in Subway hot sides?
Indulging in a hot side dish can be a tempting treat when dining at Subway. However, it’s important to note that this section of the menu may offer some of the more indulgent options. While the serving sizes for hot sides are generally smaller compared to other menu items, they can still contribute to your syn intake. In this guide, we’ll explore the syn values of Subway’s hot side dishes, helping you make informed choices to fit within your syn allowance. Remember, moderation is key when enjoying these flavorful additions to your meal.
| Hot Side Name | Syns per gram | Syns per serving | Serving Size (g) | Serving Calories |
|---|---|---|---|---|
| Side Salad | 0.01 | 0.8 | 88 | 16 |
| Bow of Meatless Meatballs | 0.05 | 8 | 152 | 162 |
| Bow of Meatballs | 0.08 | 11.9 | 152 | 238 |
| Hash Browns - 9 Pieces | 0.08 | 13.7 | 167 | 276 |
| Hash Browns - 6 Pieces | 0.08 | 9.2 | 111 | 184 |
| Margherita Slice | 0.09 | 9.25 | 108 | 185 |
| Crinkle Wedges - Regular | 0.12 | 13.5 | 117 | 270 |
| Crinkle Wedges - Large | 0.12 | 27 | 233 | 540 |
| Doritos Steak Loaded Nachos | 0.12 | 25.6 | 221 | 513 |
| Nacho Chicken Bites - 6 Pieces | 0.13 | 13.5 | 108 | 270 |
| Nacho Chicken Bites - 9 Pieces | 0.13 | 20.25 | 162 | 405 |
| Pepperoni Slice | 0.13 | 10.6 | 83 | 213 |
| Cheesy Garlic Slice | 0.15 | 10.7 | 71 | 216 |
| Doritos Lightly Salted Sharer Nachos | 0.16 | 42.1 | 270 | 842 |
| Doritos Lightly Salted Nachos | 0.16 | 21 | 135 | 421 |
| Cheesy Bites - 5 Pieces | 0.16 | 12.25 | 75 | 245 |
Across Subway’s hot side dishes, there is a range of syn values per serving. Some of the options with lower syns per serving include the Side Salad with only 0.8 syns, the Crinkle Wedges – Regular with 13.5 syns, and the Margherita Slice with 9.25 syns. On the other hand, there are higher-syn options like the Doritos Lightly Salted Sharer Nachos with 25.65 syns, the Nacho Chicken Bites – 9 Pieces with 20.25 syns, and the Cheesy Bites – 5 Pieces with 12.25 syns.
When it comes to the syn values per gram, the Side Salad stands out as the hot side with the lowest syns at just 0.01 syns per gram. Another option worth considering is the Side of Meatless Meatballs, with a relatively low syn value per serving and an average syn value per gram.
It’s important to be mindful of the syn values when choosing hot side dishes at Subway. Opting for options like the Side Salad, Side of Meatless Meatballs, or lower-syn choices can help you enjoy flavorful sides while keeping your syn intake in check. However, it’s advisable to exercise moderation with higher-syn options to stay within your desired syn allowance. Remember to consider portion sizes and make informed choices based on your individual dietary goals.
How many syns are on the Subway breakfast menu?
Start your day off right with a delicious breakfast from Subway. Whether you’re in the mood for bacon, sausage, eggs, or a combination of them all, Subway’s breakfast menu has you covered. Treat yourself to the classic Bacon, Sausage, Egg & Cheese sandwich for a hearty and flavorful start to your morning. If you prefer a sausage patty, the Sausage, Egg & Cheese option is sure to satisfy your cravings. And for bacon lovers, the Bacon, Egg & Cheese sandwich is a perfect choice.
At Subway, we understand the importance of making informed choices when it comes to your dietary goals. That’s why we’re here to provide you with the syn values of our breakfast menu items. Whether you’re counting syns or watching your calorie intake, knowing the syn values can help you make mindful decisions that align with your health and wellness journey. Join us as we explore the syn values of Subway’s breakfast menu, so you can enjoy a delicious breakfast while staying on track with your goals.
| Breakfast Name | Syns per gram | Syns per serving | Serving Size (g) | Serving Calories |
|---|---|---|---|---|
| Bacon | 0.14 | 13.9 | 101 | 277 |
| Sausage | 0.12 | 16.3 | 133 | 325 |
| Egg & Cheese | 0.11 | 13.7 | 125 | 274 |
| Sausage, Egg & Cheese | 0.11 | 19.7 | 183 | 394 |
| Bacon, Egg & Cheese | 0.11 | 15.6 | 139 | 311 |
| Mega Melt | 0.12 | 29.8 | 253 | 596 |
When it comes to breakfast at Subway, we have a variety of options to satisfy your morning cravings. Let’s explore the syn values of our delicious breakfast menu items.
Starting with the Bacon sandwich, it has a syn value of 0.14 per gram, providing a savory and indulgent choice. If you prefer sausage, the Sausage sandwich offers a syn value of 0.12 per gram, delivering a hearty and flavorful option. For those looking for a classic combination, the Egg & Cheese sandwich provides a satisfying choice with a syn value of 0.11 per gram.
When it comes to fully-loaded breakfast sandwiches, the Sausage, Egg & Cheese and Bacon, Egg & Cheese options both offer a syn value of 0.11 per gram, ensuring a delicious and filling start to your day. If you’re craving something extra special, the Mega Melt sandwich boasts a syn value of 0.12 per gram, delivering a mouthwatering breakfast experience.
In terms of syns per serving, the best choice would be the Egg & Cheese sandwich with a syn value of 13.7 per serving, while the Sausage, Egg & Cheese sandwich has the highest syn value per serving at 19.7. On average, our breakfast menu items have a syn value of 0.12 per gram and range from 13.7 to 29.8 syns per serving.
These syn values can guide you in making informed choices based on your dietary goals. Enjoy a satisfying and flavorful breakfast at Subway while keeping your syn intake in check.
Summary – Syn management at Subway
When it comes to syn management at Subway, it’s helpful to consider the average syn values per category, including subs, SubMelts, wraps, and hot sides. Let’s dive into each category and explore the syn values:
Subs: Subway offers a wide variety of subs with different fillings and bread choices. Some subs, such as the Veggie Delite, Turkey Breast, and Roast Chicken Breast, can be reasonable options, typically ranging from 11 to 15 syns per serving. However, it’s essential to be mindful of the specific ingredients and dressings chosen, as some options like the Meatball Marinara and Italian B.M.T. can have higher syn values, ranging from 21 to 23 syns per serving.
SubMelts: The SubMelts are hot pressed sandwiches that offer a unique flavor profile. Comparing them to subs, they can provide a different experience. For example, the new Big Cheese-Steak SubMelt is a flavorful choice with a syn value of 21.6 syns per serving. While SubMelts can be delicious, it’s important to be aware of the higher syn values compared to some subs.
Wraps: Subway wraps are another option for those seeking a lighter meal. The syn values for wraps can vary depending on the ingredients chosen. For instance, the Veggie Delite wrap can average around 11 to 12 syns per serving, while the Meatball Marinara wrap can have a higher syn value of around 22 to 23 syns per serving. Customizing your wrap with lighter fillings and dressings can help manage syn intake.
Hot Sides: Subway’s hot sides provide additional choices, but it’s important to treat them as meals rather than sides due to their syn values. For example, the Crinkle Wedges (regular size) have a syn value of 13.5 syns per serving, while the Doritos Lightly Salted Sharer Nachos can reach 42.1 syns per serving. It’s crucial to be mindful of the syn values when incorporating hot sides into your meal.
Considering these options, it’s not a matter of one category being inherently better than another. Instead, it’s about making informed choices within each category based on your syn goals and preferences. Pay attention to the specific ingredients, dressings, and portion sizes to manage your syn intake effectively.
Remember, Subway offers a variety of choices, and with careful consideration, you can find options that align with your dietary needs while enjoying the flavors you love.
Low syn options on the Subway menu
When it comes to low syn options on the Subway menu, we can explore two examples from each category, excluding salads as they tend to be outliers. Let’s take a closer look:
Subs:
- Veggie Delite: This sub, with an average syn value of 10 syns per serving, offers a lighter option. It has a syns per gram value of 0.06, making it a relatively low syn choice.
- Turkey Breast: Another option is the Turkey Breast sub, which typically has around 12 syns per serving. With a syns per gram value of 0.09, it provides a flavorful and moderately low syn option.
SubMelts:
- Supremo: The Supremo SubMelt, filled with mozzarella and American cheese, pesto, peppers, black pepper, and marinara sauce, is a vegetarian choice with an average of 15 syns per serving. Its syns per gram value is approximately 0.09.
- Philly Steak: For meat lovers, the Philly Steak SubMelt can be a tasty option. With an average syn value of 14 syns per serving and a syns per gram value of 0.09, it offers a satisfying choice.
Wraps:
- Veggie Delite Wrap: This wrap has an average syn value of 11.5 syns per serving and a syns per gram value of 0.08. It provides a lighter alternative in a convenient wrap form.
- Chicken Tikka Wrap: For a flavorful option, the Chicken Tikka Wrap typically has around 13.9 syns per serving. With a syns per gram value of 0.11, it offers a delicious choice for wrap enthusiasts.
Hot Sides:
- Side Salad: While salads are outliers, the Side Salad stands out as a low syn option. With an average syn value of 0.8 syns per serving, it provides a light and refreshing choice. However, it’s important to note that the syns per gram value may not be applicable here due to the nature of salads.
By considering these examples, individuals can choose from a range of low syn options across different categories at Subway. Remember to personalize your choices based on your syn goals and preferences, and make informed decisions when customizing your meals.
Salads:
- Veggie Delite Salad: As an outlier in the category, the Veggie Delite Salad offers a remarkably low syn option. With an average syn value of 1.9 syns per serving, it provides a light and refreshing choice for those seeking a healthier option. The syns per gram value may not be applicable here due to the nature of salads.
- Turkey Breast Salad: Another low syn option is the Turkey Breast Salad, with an average syn value of 3.3 syns per serving. It offers a satisfying combination of lean protein and fresh vegetables.
Breakfast:
- Egg & Cheese Breakfast Sub: The Egg & Cheese Breakfast Sub is a popular choice for a morning meal. With an average syn value of 13.7 syns per serving and a syns per gram value of 0.11, it provides a tasty option to start your day.
- Bacon, Egg & Cheese Breakfast Sub: For those looking for a heartier breakfast option, the Bacon, Egg & Cheese Breakfast Sub offers a flavorful combination. It typically has around 15.6 syns per serving, making it a relatively moderate syn choice.
By considering these additional examples, individuals can have a wider range of low syn options to choose from when visiting Subway. Remember to tailor your choices based on your syn goals and preferences, and be mindful of additional toppings, dressings, or condiments that may impact the overall syn value.
