Subway cookies are relatively unhealthy despite the company’s reputation for offering healthy food. These cookies have sugars and carbs, and the unhealthy factor varies from flavor to flavor.
For example, a raspberry cheesecake cookie with 200 calories and 4.5g of saturated fat is less taxing on your body than a sugar cookie with 230 calories and 6g of saturated fat.
The chain is known for its healthier options, such as salads and sandwiches. Still, a decent chunk of its business is by cookies. While wanting to eat healthily, people also crave some desserts at the end of the meal, and Subway’s cookies fulfill that purpose.
Unlike its sandwiches and salads, the cookies are high in carbs and fats and thus should not be your daily routine.
This article will cover the various aspects of Subway’s cookies and how those determine their healthiness.
What Are Subway Cookies Made Of?
1. Main Ingredients-
While the exact ingredients vary from flavor to flavor, the following ingredients are used to make Subway cookies:
- Milk powder
- Eggs
- Butter
- Wheat flour
- Flavors.
2. Other Ingredients-
Depending on the flavor, here are some other ingredients that can also be used by Subway:
- Granulated sugar
- Vanilla extract
- Baking soda
- Salt
- Chocolate Chips
Nuts are also present in flavors such as peanut butter and white macadamia.
However, the Chocolate Chip cookie is the most popular and well-liked cookie at Subway. There’s also a Double Chocolate variant, which is equally popular.
Other famous cookies include:
- Sugar cookies
- M&M cookies
- Peanut Butter
- Oatmeal raisin cookies
- Raspberry Cheesecake cookie
These cookies are self-explanatory regarding their unique flavors and ingredients. You can rest assured that no matter which cookie you get, it’s bound to have a decent smattering of sugar.
Nutritional Value Of Subway Cookies
Subway offers cookies as part of their ‘Sides,’ and it’s the only dessert option on their menu. Typically, one Subway cookie contains upwards of 200 calories.
Since the cookies are desserts, they’re less healthy than Subway’s salads and sandwiches. They contain plenty of sugars which add up to a decent amount of carbs and fats.
The exact nutritional value of a cookie depends on its flavor, with some being healthier than others. The 2015 Dietary Guide for Americans recommends restricting the daily intake of saturated fats under 22 grams.
Here’s a chart of the nutritional values of Subway’s cookies-
| Flavor | Calories | Fats (g) | Saturated fats (g) | Carbs (g) | Protein (g) |
| M&M cookie | 210 | 10 | 5 | 32 | 2 |
| Sugar cookie | 220 | 12 | 6 | 32 | 2 |
| Oatmeal raisin | 187 | 7.6 | 3.6 | 28 | 2 |
| Peanut Butter cookie | 220 | 12 | 5 | 26 | 4 |
| Double chocolate chip | 200 | 9 | 5 | 28 | 2 |
| Chocolate chip cookie | 200 | 10 | 5.5 | 30 | 2 |
| White Chocolate Macadamia Nut Cookies | 217 | 11 | 5 | 28 | 2 |
| Chocolate chunk cookie | 200 | 10 | 5 | 30 | 1 |
Almost all of these cookies offer over 200 calories per serving. That is close to 10% of the daily recommended caloric intake for an average adult.
This table shows a surprisingly large number; this one should avoid binge-eating on these cookies.
How Much Sugar Is In Subway Cookies?
Subway cookies are often packed with sugars, carbs, and fats and contain little protein. A single cookie may have upwards of 18g of sugar.
The cookies themselves contain very few fibers in them. This low fiber value means that the sugars in the cookies are rapidly absorbed by the body, which can gradually lead to high blood cholesterol levels.
The American Heart Association recommends that a man should not consume more than 36 g of sugar per day. That number drops down to 25 g for women.
Considering that a Subway Sugar cookie contains 14 g of sugar, that’s over 38% of the daily recommended value for males and 56% for females.
Let’s look at this chart comparing the sugar contents of Subway’s different cookie flavors.
| Flavor | Sugar content (g) | % Of Daily Value (Male) | % Of Daily Value (Female) |
| Chocolate Chip Cookie | 18 | 50 | 72 |
| Double Chocolate Chip Cookie | 19 | 52 | 76 |
| Sugar Cookie | 14 | 38 | 56 |
| White Chocolate Macadamia Nut Cookies | 18 | 50 | 72 |
| Peanut Butter Cookie | 16 | 44 | 64 |
| Chocolate Chunk Cookie | 17 | 47 | 68 |
| Raspberry Cheesecake Cookie | 16 | 44 | 64 |
| M&M Cookie | 18 | 50 | 72 |
| Oatmeal Raising Cookie | 11 | 30 | 44 |
As you can see, most cookies by Subway offer around close to half the daily recommended value of sugar for men and a lot more than that for women.
The oatmeal raisin cookie is the healthiest, while the double chocolate chip cookie lies at the other end of the spectrum.
Looking at these numbers, one should not eat these cookies regularly and certainly not more than a single one.
Can Subway Cookies Make You Sick?
Subway cookies are generally baked by the staff daily and are relatively fresh. Thus, they won’t make you sick.
A batch of baked cookies can last up to 35 hours if stored properly. Subway also disposes of any leftover cookies at the end of the day.
Eating foods that have gone bad can end up making you sick. Symptoms include fever, chills, stomach cramps, nausea, and vomiting.
Fortunately, Subway cookies are well-baked and fresh and won’t make you sick.
The cookies contain lactose, gluten, and nuts, among other allergens. If you’re allergic to these substances, you should not consume them as they might make you sick.
Final Remarks
Unlike its other offerings, Subway’s cookies are pretty unhealthy. This is a surprise, given the brand promotes a healthy image of itself.
This article examined the ingredients and nutritional values of Subway cookies and how they affect their health. Here’s a quick recap.
Subway cookies contain very few dietary fibers. They are packed with carbs and sugars and thus cannot be considered healthy.
My name is Douglas Ryan and I am the founder of BargainFoodie. I have worked in the culinary space for many years, and exploring new food is my greatest pleasure in life.