Subway Cookie Calories and Nutritional Guide

So, let’s break down what you’re actually getting with each cookie. Because they’re not all the same, and knowing the numbers might help you decide if it’s a daily treat or a sometimes thing.

Subways got five cookie flavors right now, plus the footlong cookie situation we need to talk about. And yeah, I threw in the applesauce at the end, because sometimes you want something sweet but maybe not a cookie.

If you want quick answers just use this calculator to see the nutritional values for cookies:

To view ingredients, use this:

Chocolate Chip Cookie

This is the classic. The one everyone thinks of when they think Subway cookies.

One cookie, 45 grams, comes in at 210 calories, 10 grams of fat, 5 grams of saturated fat, 10mg of cholesterol, 120mg of sodium, 30 grams of carbs, less than 1 gram of fiber, 18 grams of sugar, 18 grams of added sugar, and 2 grams of protein.

The taste? It’s chocolate chip. It’s warm, it’s melty, it’s what you want. But the numbers don’t lie. This is dessert, not a snack.

Double Chocolate Cookie

This is for the chocolate lovers. The ones who look at a chocolate chip cookie and think, “Needs more chocolate.”

This is for the chocolate lovers. The ones who look at a chocolate chip cookie and think, “Needs more chocolate.”

210 calories, 9 grams of fat, 5 grams saturated fat, 15mg cholesterol, 125mg sodium, 29 grams carbs, 1 gram fiber, 20 grams sugar, 19 grams added sugar, 2 grams protein.

So, slightly less fat than the chocolate chip, but more sugar, 20 grams total, 19 of them added. That’s the highest sugar count of any of the regular cookies.

Oatmeal Raisin Cookie

Alright, this is the one people pick when they want to feel slightly better about eating a cookie let’s see if that holds up.

200 calories, 8 grams of fat, 4 grams saturated fat, 15mg cholesterol, 110mg sodium, 30 grams carbs, 1 gram fiber, 16 grams sugar, 10 grams added sugar, 3 grams protein.

This is the lowest calorie option even lowest fat and sodium. And look at that added sugar 10 grams. That’s almost half of what the double chocolate has.

The protein is also slightly higher at 3 grams. Still not a protein bar, but every gram counts I guess.

Naturally Flavored Raspberry Cheesecake Cookie

210 calories, 9 grams of fat, 5 grams saturated fat, 15mg cholesterol, 115mg sodium, 29 grams carbs, 0 grams fiber, 16 grams sugar, 15 grams added sugar, 2 grams protein.

So, nutritionally, it’s pretty similar to the others, 16 grams of sugar, 15 of them added. Zero fiber, which is worth noting because the oatmeal raisin at least gave you one gram.

The flavor is where this one live or dies. You get that little hit of raspberry, a little creaminess from the cheesecake vibe. It’s different if you’re bored of chocolate.

White Chip Macadamia Nut Cookie

210 calories, 10 grams of fat, 5 grams saturated fat, 15mg cholesterol, 125mg sodium, 28 grams carbs, less than 1 gram fiber, 17 grams sugar, 17 grams added sugar, 2 grams protein.

So, same calorie counts as most of the others, same fat profile and sugar story.

The macadamia nuts give it a little texture, a little richness. The white chips are sweeter than milk chocolate to some people. If this is your flavor, you’re not getting it for the nutrition.

Footlong Chocolate Chip Cookie

We need to talk about this.

The footlong chocolate chip cookie on its 285 grams serving size gives, 1,330 calories, 61 grams of fat, 32 grams saturated fat, 1-gram trans-fat, 95mg cholesterol, 690mg sodium, 181 grams carbs, 8 grams fiber, 101 grams sugar, 100 grams added sugar, 14 grams protein.

This is not a cookie; this is a cake pretending to be a cookie. This is what you share with eight friends.

One thousand three hundred thirty calories. That’s more than most people should eat in an entire meal. Actually, that’s more than some people should eat in half a day and 100 grams of added sugar. That’s four days’ worth for the average adult in one cookie.

If you’re getting this, get it because you want to have fun with people. Get it because it’s a celebration, get it because you’re curious. But do not get it thinking you’re just having a cookie.

Applesauce

90 calories, 0 grams fat, 0mg sodium, 16 grams carbs, 3 grams fiber, 13 grams sugar, 0 grams added sugar, 0 grams protein.

13 grams of sugar, but it’s coming from fruit, 3 grams of fiber, 2% DV for iron.

If you’re feeding a kid, or you just want something to round out the meal without blowing up your calories, this is actually solid.