Nutritional Facts for Subway Italian B.M.T. Sandwich
The Subway Italian B.M.T. contains 610 calories and 27 grams of protein in the standard 6-inch, 240-gram serving. It comes with Genoa salami, spicy pepperoni, Black Forest ham, fresh vegetables, and Artisan Italian bread.
The sandwich is a fairly calorie-dense option, with 36 grams of fat and 1,500 mg of sodium. However, it also provides 100% of the Daily Value for both calcium and iron.
What’s in the Sandwich?
The standard 6-inch version of this sandwich combines three different meats with Italian bread and fresh vegetables.
Main Ingredients
- Meats: Genoa salami, spicy pepperoni, and black forest ham
- Bread: Artisan Italian bread
- Vegetables: Lettuce, tomatoes, cucumbers, green peppers, and red onions
- Sauce: Peppercorn ranch
The sandwich can be customized with sauces and other toppings, which can change its final nutritional values.
Protein-to-Calorie Ratio
The Italian B.M.T. provides approximately 4.4 grams of protein per 100 calories.
With 27 grams of protein and 610 calories, it’s a decent source of protein but isn’t particularly protein-dense compared with some of Subway’s leaner sandwiches.
The three-meat combination is what gives it much of its flavor, but those meats also contribute to its relatively high fat and sodium content.
Is it a Healthy Choice?
The B.M.T. sandwich has some nutritional positives, including 27 g of protein, 2 g of dietary fiber, and 100% of the daily value for both calcium and iron.
However, it is a heavy hitter when it comes to saturated fat and sodium.
The sandwich contains 36 g of total fat, 12 g of saturated fat, and 1,500 mg of sodium. The sodium is particularly notable, as it accounts for about 65% of the 2,300 mg daily value in a single 6-inch sandwich.
So, while it can fit into a balanced diet, it isn’t the best choice if your priority is keeping sodium, saturated fat, or calories low.
Its nutritional advantage is the amount of calcium and iron, while its sodium and saturated fat content are its drawbacks.
Also see: Subway Veggie Delite Sandwich Calories
Who Should Order it?
This sandwich makes the most sense if you’re looking for a savory, meat-heavy sandwich rather than a particularly lean or low-calorie option.
It’s a good fit if you:
- Enjoy the combination of salami, pepperoni, and ham
- Want a filling 6-inch sandwich
- Don’t mind a higher-fat meal
- Want a sandwich that provides a significant amount of calcium and iron
It may be less suitable if your main priority is:
- Keeping sodium low
- Reducing saturated fat
- Getting more protein for your calories
- Choosing a lighter Subway meal
How to Customize
Here’s how you can make the Italian B.M.T. a better Fit for Your goals:
If you’re trying to reduce calories, start with the sauces and calorie-dense extras rather than removing the vegetables.
If you’re trying to reduce sodium removing or reducing one of the processed meats can make more of a difference than simply skipping a sauce as the three-meat combination of salami, pepperoni, and ham are main source of sodium here.
If you’re trying to reduce saturated fat, then the salami and pepperoni are the main ingredients I’d look at first. You could also skip additional cheese or creamy sauces if you’re adding them to the standard sandwich.
If you’re prioritizing protein then adding extra meat isn’t necessarily the most efficient way to improve the sandwich if you’re also trying to control calories or sodium.
But if you want more protein without as many calories or as much sodium, you may be better off choosing another Subway sub.
You can use our calorie calculator at homepage to build your exact sandwich and see the calories, protein, carbs, fat, sodium, and other nutrition information for your customized order.
