Subway · Salads

Italian B.M.T. SaladSubway calories & macros

A Subway Italian B.M.T. Salad (Regular) has 290 calories (1,213 kJ), with 16.3 g protein, 21.4 g fat and 7.8 g carbs per serve. That is about 14% of the 8,700 kJ daily intake used on Australian food labels.

Calories2901,213 kJ

Protein16.3 g23% of energy

Fat21.4 g67% of energy

Carbs7.8 g11% of energy

Protein 23%Fat 67%Carbs 11%

B5.6 g protein per 100 kcal - good protein density on Macro Menu's S to F scale

Open in the Macro Menu app All Subway items

Full nutrition (Regular)

Per serve	Amount
Energy	1,213 kJ (290 kcal)
Protein	16.3 g
Fat, total	21.4 g
- saturated	8.3 g
Carbohydrate	7.8 g
- sugars	5.0 g
Sodium	996 mg

As published by Subway.

Italian B.M.T. Salad sizes and options

Option	kcal	kJ	Protein g	Fat g	Carbs g	Sat fat g	Sugars g	Sodium mg
Regular	290	1,213	16.3	21.4	7.8	8.3	5.0	996
Large	566	2,368	31.7	42.6	13.8	16.6	8.0	1,980

Lowest: Regular at 290 kcal. Highest: Large at 566 kcal - a 276 kcal spread.

Customise it: what swaps change

Per-serve totals after a common change. Modifier figures are Macro Menu estimates unless Subway publishes the component itself.

Change	kcal	kJ	Protein g	Fat g	Carbs g
As sold	290	1,213	16.3	21.4	7.8
Double meat (+165 kcal)	455	1,904	27.8	34.0	9.6
+ Avocado (+58 kcal)	348	1,456	17.5	26.7	11.3
+ Smoky Bacon (+57 kcal)	347	1,452	19.3	26.4	8.0
+ Extra cheese (+46 kcal)	336	1,406	19.2	25.0	8.4
No cheese (-46 kcal)	244	1,021	13.4	17.8	7.2
No sauce (-44 kcal)	246	1,029	16.2	16.8	7.2

How it compares with other Subway salads

Of the 19 salads on the Subway menu, Italian B.M.T. Salad ranks 8th of 19 for protein and is the 14th lowest in calories. The category average is 250 kcal, so this one is above average by 40 kcal.

Item	kcal	kJ	Protein g	Fat g	Carbs g
BBQ Southern-Style Chicken Salad (2 options)	272	1,138	11.0	12.0	28.6
Chipotle Steak Melt Salad (2 options)	279	1,167	17.2	18.5	8.7
Chicken Classic Salad (2 options)	279	1,167	14.0	18.8	12.7
Italian B.M.T. Salad (2 options)	290	1,213	16.3	21.4	7.8
Chicken & Bacon Ranch Salad (2 options)	291	1,218	22.6	19.4	6.3
Chicken Schnitzel Salad (2 options)	306	1,280	18.7	18.3	15.3
Smashed Falafel Salad (2 options)	312	1,305	11.6	16.5	25.2

Sorted by calories, showing the items either side of this one. See every Subway salads item.

Quick answers

How many calories are in a Subway Italian B.M.T. Salad?

Italian B.M.T. Salad at Subway ranges from 290 to 566 calories depending on the option. The Regular is 290 kcal (1,213 kJ).

How much protein is in Subway's Italian B.M.T. Salad?

16.3 g of protein in the Regular, which works out to 5.6 g per 100 kcal - rated B (good) for protein density on Macro Menu.

How many kJ is that?

1,213 kJ. Australian menus list kilojoules; divide by 4.184 to get calories. 1,213 kJ is roughly 14% of an 8,700 kJ day.

Is it a lower-calorie choice at Subway?

Within Subway salads it is the 14th lowest of 19. The lowest-calorie option in that category is Veggie Delite with Avo Salad at 150 kcal, and the highest-protein is Chicken & Bacon Ranch Salad with 22.6 g.