Subway New Zealand ingredient nutrition

Every ingredient on the Subway New Zealand menu with its energy and macros. Values are the amount on a 6-inch sub, regular wrap or regular salad, taken from the official guide dated May 2026. Double them for a footlong.

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Breads and wraps

Subway New Zealand breads and wraps nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Wheat Bread	69	814	195	7.5	35	2.1	271
White Bread	67	817	195	7.4	35.2	2.1	239
Malted Rye Bread	79	1020	244	10.6	37.8	4.5	364
Italian Herbs & Cheese Bread	78.4	977	234	9.4	37.3	4.5	444
Roasted Garlic Bread	77.6	954	228	7.9	42.2	2.3	867
Mini Wheat Bread	46	542	130	5	23.3	1.4	181
Mini White Bread	44.7	545	130	5	23.5	1.4	159
Flour Wrap	70	804	192	6.9	32.6	4.5	273
Gluten Free Wrap *	80	537	128	4.1	23	5.1	414
Ghost Pepper Bread	84	977	233	9.5	37.4	4.4	650

Proteins

Subway New Zealand proteins nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Bacon (Streaky)	8.8	150	36	1	0.1	3.5	73
Chicken Classic	60	529	126	9.5	3.3	8	390
Chicken Pepperoni Meats (chicken strips & pepperoni)	82	582	139	18.5	1.2	7.5	539
Chicken Strips	64	285	68	14.4	0.6	1.7	269
Chicken Teriyaki	85	421	101	14.5	8	1.8	463
Deli Supreme Meats (salami & pepperoni & leg ham & roast beef)	72	750	180	14.5	1.9	12.8	850
Egg Omelette	59	326	78	7.5	0.2	5.3	139
Italian B.M.T.® Meats (salami & pepperoni & leg ham)	56	680	162	11.7	1.5	12.3	760
Leg Ham	40	167	40	7	0.6	1.2	440
Meatball (beef) with Marinara Sauce	125	654	156	10.4	9.8	7.2	476
Pepperoni	18	297	71	4.1	0.6	5.9	270
Pizza Melt Meats (salami & pepperoni)	36	590	142	8.2	1.2	11.7	540
Pork Riblet	77	832	199	10.9	0.5	16.9	465
Roast Beef	48	229	55	8.3	1.2	1.5	261
Salami	18	297	71	4.1	0.6	5.9	270
Smashed Falafel	75	682	163	6.6	17.6	5.9	662
Southern Style Chicken Bites	60	568	136	8.2	8.4	7.6	337
Steak (Diced)	64	435	104	14.5	0.6	4.5	358
Three Pepper Chicken	88	760	182	12.8	12.1	9.1	616
Tuna & Mayo (with Mayonnaise)	64	315	75	10.2	3.6	2.2	271
Veggie Patty	90	860	206	7.4	16.8	11.1	302
Peri Peri-Style Chicken Strips	89	392	94	14.2	3.4	2.6	731

Cheeses

Subway New Zealand cheeses nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Mozzarella Cheese (shredded)	14	169	40	3.7	0	2.8	69
Old English-Style Processed Cheese (slices)	11.3	163	39	2.3	0.5	3.1	203
Processed Cheddar Cheese (slices)	11.3	162	39	2.3	0.5	3.1	136
Philly-Style Three-Cheese (mozzarella, processed cheddar, old English-style processed cheeses)	36.6	493	118	8.3	1	9	408

Vegetables

Subway New Zealand vegetables nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Avocado	35	244	58	1.2	3.5	5.3	0
Capsicum (3 strips)	7	6	1	0.1	0.2	0	0
Carrot	7	12	3	0.1	0.5	0	5
Cucumber (3 slices)	14	9	2	0.1	0.4	0	0
Jalapeno Pepper (3 rings)	4	7	2	0.1	0.2	0	68
Lettuce	21	12	3	0.2	0.4	0	2
Onion	7	12	3	0.1	0.5	0	0
Olive (3 rings)	3	16	4	0	0.2	0.3	26
Pickle (3 wheels)	9.5	6	1	0	0.2	0	114
Pineapple (Selected Locations Only)	20	68	16	0.1	3.7	0	1
Spinach	7	6	2	0.2	0.2	0	6
Tomato (3 wheels)	35	26	6	0.3	0.9	0.1	2

Sauces and dressings

Subway New Zealand sauces and dressings nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Chipotle Southwest Sauce	21	416	99	0.3	1.5	10.4	148
Garlic Aioli	21	284	68	0.3	2.2	6.4	197
Habanero Hot Sauce	15	82	20	0.1	4.6	0	320
Honey Mustard	21	124	30	0.3	6.5	0.3	95
Marinara	21	60	14	0.3	1.8	0.5	70
Mayonnaise	15	86	21	0.1	2.3	1.2	80
Mexican Salsa	21	36	8	0.3	1.5	0	115
Ranch Dressing	21	290	69	0.4	0.9	7.2	153
Smoky BBQ Sauce	21	149	36	0.3	8.4	0	210
Spicy Mayonnaise	15	303	72	0.2	1.6	7.3	148
Sweet Chili Sauce	21	169	40	0.1	9.6	0.1	181
Sweet Onion Sauce	21	134	32	0.1	7.4	0.2	69
Green Goddess Dressing	21	370	88	0	1.8	8.9	142
Japanese-Style Toasted Sesame Mayonnaise	21	340	80	0.4	4.5	6.9	261
Spicy Korean BBQ Sauce	21	140	33	0.4	7.3	0.2	370

Seasonings and extras

Subway New Zealand seasonings and extras nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Pepper	1	12	3	0.1	0.4	0	0
Salt	1	0	0	0	0	0	391
Brown Rice (regular bowl)	63	440	106	1.8	21.3	1.3	1
Brown Rice (large bowl)	125	880	212	3.6	42.6	2.5	1

Cookies

Subway New Zealand cookies nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Chocolate Chip Cookie	45	932	223	2.3	29.4	10.7	137
Chocolate Chip Cookie with M&M'S®	45	894	214	2.2	28.8	9.9	120
Double Chocolate Chip Cookie	45	881	211	2.2	29.4	9.3	150
Oatmeal Raisin Cookie	45	796	190	2.5	29.3	6.9	176
White Chip Macadamia Nut Cookie	45	933	223	2.2	28.3	11.2	153

Sources

NZ Nutritional Web Guide May 2026 (May 2026)
NZ Nutritional and Allergen Guide Spicy Range (June 2026)
NZ Rice Bowls & Ghost Pepper Bread (September 2026)

Breads and wraps

Subway New Zealand breads and wraps nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Wheat Bread	69	814	195	7.5	35	2.1	271
White Bread	67	817	195	7.4	35.2	2.1	239
Malted Rye Bread	79	1020	244	10.6	37.8	4.5	364
Italian Herbs & Cheese Bread	78.4	977	234	9.4	37.3	4.5	444
Roasted Garlic Bread	77.6	954	228	7.9	42.2	2.3	867
Mini Wheat Bread	46	542	130	5	23.3	1.4	181
Mini White Bread	44.7	545	130	5	23.5	1.4	159
Flour Wrap	70	804	192	6.9	32.6	4.5	273
Gluten Free Wrap *	80	537	128	4.1	23	5.1	414
Ghost Pepper Bread	84	977	233	9.5	37.4	4.4	650

Proteins

Subway New Zealand proteins nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Bacon (Streaky)	8.8	150	36	1	0.1	3.5	73
Chicken Classic	60	529	126	9.5	3.3	8	390
Chicken Pepperoni Meats (chicken strips & pepperoni)	82	582	139	18.5	1.2	7.5	539
Chicken Strips	64	285	68	14.4	0.6	1.7	269
Chicken Teriyaki	85	421	101	14.5	8	1.8	463
Deli Supreme Meats (salami & pepperoni & leg ham & roast beef)	72	750	180	14.5	1.9	12.8	850
Egg Omelette	59	326	78	7.5	0.2	5.3	139
Italian B.M.T.® Meats (salami & pepperoni & leg ham)	56	680	162	11.7	1.5	12.3	760
Leg Ham	40	167	40	7	0.6	1.2	440
Meatball (beef) with Marinara Sauce	125	654	156	10.4	9.8	7.2	476
Pepperoni	18	297	71	4.1	0.6	5.9	270
Pizza Melt Meats (salami & pepperoni)	36	590	142	8.2	1.2	11.7	540
Pork Riblet	77	832	199	10.9	0.5	16.9	465
Roast Beef	48	229	55	8.3	1.2	1.5	261
Salami	18	297	71	4.1	0.6	5.9	270
Smashed Falafel	75	682	163	6.6	17.6	5.9	662
Southern Style Chicken Bites	60	568	136	8.2	8.4	7.6	337
Steak (Diced)	64	435	104	14.5	0.6	4.5	358
Three Pepper Chicken	88	760	182	12.8	12.1	9.1	616
Tuna & Mayo (with Mayonnaise)	64	315	75	10.2	3.6	2.2	271
Veggie Patty	90	860	206	7.4	16.8	11.1	302
Peri Peri-Style Chicken Strips	89	392	94	14.2	3.4	2.6	731

Cheeses

Subway New Zealand cheeses nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Mozzarella Cheese (shredded)	14	169	40	3.7	0	2.8	69
Old English-Style Processed Cheese (slices)	11.3	163	39	2.3	0.5	3.1	203
Processed Cheddar Cheese (slices)	11.3	162	39	2.3	0.5	3.1	136
Philly-Style Three-Cheese (mozzarella, processed cheddar, old English-style processed cheeses)	36.6	493	118	8.3	1	9	408

Vegetables

Subway New Zealand vegetables nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Avocado	35	244	58	1.2	3.5	5.3	0
Capsicum (3 strips)	7	6	1	0.1	0.2	0	0
Carrot	7	12	3	0.1	0.5	0	5
Cucumber (3 slices)	14	9	2	0.1	0.4	0	0
Jalapeno Pepper (3 rings)	4	7	2	0.1	0.2	0	68
Lettuce	21	12	3	0.2	0.4	0	2
Onion	7	12	3	0.1	0.5	0	0
Olive (3 rings)	3	16	4	0	0.2	0.3	26
Pickle (3 wheels)	9.5	6	1	0	0.2	0	114
Pineapple (Selected Locations Only)	20	68	16	0.1	3.7	0	1
Spinach	7	6	2	0.2	0.2	0	6
Tomato (3 wheels)	35	26	6	0.3	0.9	0.1	2

Sauces and dressings

Subway New Zealand sauces and dressings nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Chipotle Southwest Sauce	21	416	99	0.3	1.5	10.4	148
Garlic Aioli	21	284	68	0.3	2.2	6.4	197
Habanero Hot Sauce	15	82	20	0.1	4.6	0	320
Honey Mustard	21	124	30	0.3	6.5	0.3	95
Marinara	21	60	14	0.3	1.8	0.5	70
Mayonnaise	15	86	21	0.1	2.3	1.2	80
Mexican Salsa	21	36	8	0.3	1.5	0	115
Ranch Dressing	21	290	69	0.4	0.9	7.2	153
Smoky BBQ Sauce	21	149	36	0.3	8.4	0	210
Spicy Mayonnaise	15	303	72	0.2	1.6	7.3	148
Sweet Chili Sauce	21	169	40	0.1	9.6	0.1	181
Sweet Onion Sauce	21	134	32	0.1	7.4	0.2	69
Green Goddess Dressing	21	370	88	0	1.8	8.9	142
Japanese-Style Toasted Sesame Mayonnaise	21	340	80	0.4	4.5	6.9	261
Spicy Korean BBQ Sauce	21	140	33	0.4	7.3	0.2	370

Ingredient

Serve (g)

Cal

Protein (g)

Carbs (g)

Fat (g)

Sodium (mg)

Pepper

0.1

0.4

Salt

391

Brown Rice (regular bowl)

440

106

1.8

21.3

1.3

Brown Rice (large bowl)

125

880

212

3.6

42.6

2.5

Subway New Zealand cookies nutrition per serve
Ingredient	Serve (g)	kJ	Cal	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Chocolate Chip Cookie	45	932	223	2.3	29.4	10.7	137
Chocolate Chip Cookie with M&M'S®	45	894	214	2.2	28.8	9.9	120
Double Chocolate Chip Cookie	45	881	211	2.2	29.4	9.3	150
Oatmeal Raisin Cookie	45	796	190	2.5	29.3	6.9	176
White Chip Macadamia Nut Cookie	45	933	223	2.2	28.3	11.2	153