Subway Footlong Cookie Calories: Full Nutrition Facts & Ingredients
Hey, people, let’s talk the Subway footlong cookie.
The Subway footlong chocolate chip cookie contains 1,330 calories. It packs 61g of fat, 181g of carbohydrates, and 101g of sugar. To put this in perspective, eating one footlong cookie is equivalent to eating roughly six and a half standard Subway chocolate chip cookies in a single sitting.
I bought this footlong cookie for $6 from my nearest Subway store along with a customized sandwich. In some places, it is still $5 for this cookie.
Now, about the full nutritional value, here is the list:
In text:
| Nutrient | Amount | Daily Value% as per 2000 calorie diet |
|---|---|---|
| Calories | 1330 | 67% |
| Calories from Fat | 549 | – |
| Total Fat | 61.0 g | 78% |
| Saturated Fat | 32.0 g | 160% |
| Trans Fat | 1.0 g | – |
| Cholesterol | 95.0 mg | 32% |
| Sodium | 690.0 mg | 29% |
| Total Carbohydrate | 181.0 g | 61% |
| Dietary Fiber | 8.0 g | 27% |
| Sugars | 101.0 g | 200% |
| Added Sugars | 100.0 g | – |
| Protein | 14.0 g | 28% |
| Vitamin A | nil | – |
| Vitamin C | nil | – |
| Calcium | 4% DV | – |
| Iron | 50% DV | – |
These are the nutrients you will get from this cookie. But be careful as it contains allergic contents like eggs, milk/lactose and gluten.
Ingredients:
- Enriched wheat flour (wheat flour, contains 0.5% or less of: niacin, iron, ascorbic acid, thiamine, riboflavin, enzyme, folic acid)
- Semi-sweet chocolate chips (sugar, unsweetened chocolate, cocoa butter, soy lecithin, natural flavor, milk)
- Sugar
- Palm oil margarine (palm oil, water, salt, monoglycerides, citric acid, beta carotene [color], vitamin A palmitate, vitamin D3)
- Eggs
- Invert sugar
- Butter (cream [milk])
- Wheat starch (2% or less)
- Molasses (2% or less)
- Baking soda (2% or less)
- Soy lecithin (2% or less)
- Salt (2% or less)
- Natural flavor (2% or less)
Check full ingredients list for all subway items here at the Subway product ingredient guide.
Allergic Ingredients
- Eggs
- Milk/Lactose
- Soybeans
- Wheat flour and gluten containing ingredients.
So, if you are vegan, this is not for you, as it contains animal products.
You can also confirm the allergy information from the allergen chart, or from the allergen checker tool if you have any doubts.
How does the cookie taste?
I had 1/2 of this cookie along with my customized sandwich, and the taste of this cookie was pretty good. It was soft and sweet, like it was more of a cake for me. I would definitely recommend this cookie after a Subway meal but have it in a limit.
Who should avoid this?
With 101 grams of sugar, and 32 grams of saturated fats a single footlong cookie contains more than double the American Heart Association’s recommended daily limit for added sugar (which is 36g for men and 25g for women) and saturated fats (which is 13g).
So, if you are:
- Diabetic: The 101g of sugar can cause an immediate and severe blood sugar spike.
- Individuals with High Cholesterol and heart diseases.
- Those in a Calorie Deficit: At 1,330 calories, this “snack” contains more energy than two Big Macs.
- Vegans: This product contains eggs and dairy (milk/lactose).
Then you should definitely avoid this.
Summary & Sharing Tips
The Subway Footlong Cookie is a delicious, nostalgic treat, but it is not meant to be a single-serving snack. To enjoy it without the sugar crash, I recommend:
- The 4-Way Split: Cut the cookie into four 3-inch sections. Each section is roughly 332 calories, making it a much more manageable dessert.
- Reheating: If you don’t finish it at the store, pop it in the air fryer for 1 minute at 300°F to restore that “fresh out of the oven” gooeyness.
- Pair with Water: Avoid pairing this with a sugary soda; the cookie already provides all the sweetness you’ll need for the day!
