Jul 28

Subway Sub Of The Day and Nutrition Information

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Subway Sub Of The Day deals and nutrition information are combined here for your convenience.  Recommended Daily Values are also included to help you make healthy and informed choices when selecting your Subway Sub Of The Day. 

Subway Sub Of The Day Poster

Subway Sub Of The Day Poster

Why a Subway Sub Of The Day?

Subway sandwiches are tasty and are one of the healthiest fast food options.  You can also choose your own sub toppings which is a terrific option for those of us who enjoy tomatoes (or any other topping).  The Sub Of The Day offers good value to those frugal shoppers who like to eat out.  The current price for a 12-inch Sub Of The Day in Canada is $6.25 and the 6-inch sandwich is $4.00.

Sub Of The Day Specials

Subway offers a different Sub Of The Day Special for each day of the week here in Canada:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Steak & Cheese Subway Melt Sweet Onion Chicken Teriyaki Turkey Breast Tuna Subway Club Oven Roasted Chicken

Nutrition Information

Here is a compilation of selected nutritional information for the Subway Sub Of The Day menu (Values are for a 6-inch sandwich made with 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers): 

6 Inch Sandwich Serving Size (g) Calories Total Fat (g) Saturated Fat (g) Trans Fat (g) Chol (mg) Sodium(g)
Steak & Cheese 245 380 10 4 0.4 50 1030
Subway Melt 248 380 10 4 0.2 40 1160
Sweet Onion Chicken Teriyaki 269 360 4.5 1 0 40 930
Turkey Breast 219 290 4 1 0 20 760
Tuna 237 480 25 5 0.3 40 580
Subway Club 233 300 4.5 1 0 25 840
Oven Roasted Chicken 226 310 4.5 1.5 0 40 560

* I have tried to be amazingly accurate here and I have checked my work a few times, but I do make lots of mistakes.  Here is a direct link to Nutritional Information page at the Subway Canada website so that you can check out nutritional information on all Subway products.

Watch out for all those extras that you add to the sub!  Dressings and toppings can spike these values dramatically (you can see all of the values for each individual item and how they can add up so quickly using the link above)

Recommended Daily Values

The Canada Food Inspection Agency has published “Reference Standards” which are equivalent to “Daily Values”. These Reference Standards are one of the two reference points upon which the % Daily Value is based.  Here are a selection of these values:


Daily Amount

Fat 65 g
The sum of saturated fatty acids and trans fatty acids 20 g
Cholesterol 300 mg
Fibre 25 g
Sodium 2400 mg

* Information in the above chart was sourced from the Canada Food Inspection Agency website (accessed July 28, 2013).

Frugal Tip

Skip the Sub Deal Of The Day combo which includes a drink and a bag of chips.  These items are very high in sugar and fat (except for the bottled water – but let’s not get started on that one …) and you get virtually no nutrition in return for eating them.

Ask for a cup instead.  I have never once been charged for the little clear plastic cup (and have never had to protest about them trying to charge me either).  Their ice machine also dispenses fresh cold water.  Just turn the “Ice” button to off and turn the “Water” button to on and let the health and savings flow into your free cup.

What About McDonald’s Value Meals?

 Find Out What I Discovered HERE


Subway Sub Of The Day specials are a relatively inexpensive and healthy meal option for a frugal-minded person.  The fact that Subway subs are customizable gives you more options than most other fast food restaurants.  What do you think about Subway Sub Of The Day specials?  Do you have a favourite?  Are the Subway specials different where you live?  If so, what are they?  Let’s get the conversation going.  Thanks for visiting.

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Author: Jason Milburn  Google

Frugal dad – focusing my money and energy towards happiness and the things that matter most since around 1985.

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