If you're watching your calorie intake, a 6" Double Subway Melt (with Cheese) might not be the best choice for you. This sandwich packs in 490 calories in just one serving!

But if you're a fan of the Subway Melt and don't want to give it up, don't worry. This article will break down the nutritional information of the sandwich and provide some tips on how to fit it into a balanced diet.

So let's dive in and take a closer look at the 6" Double Subway Melt (with Cheese).

Calorie count for a Double Subway Melt

As mentioned earlier, a 6" Double Subway Melt (with Cheese) contains 490 calories in one serving. This sandwich has a lot of calories, and it's important to be mindful of your overall calorie intake if you choose to eat it.

Cheese and sandwich ingredients

The 6" Double Subway Melt comes with a variety of ingredients including bacon, turkey breast, ham, and cheese. The cheese is one of the main sources of calories in the sandwich, as it contains 60 calories per slice. In the Double Subway Melt, there are two slices of cheese, which adds up to 120 calories from cheese alone.

Calories from fat and protein

Out of the 490 calories in the sandwich, 200 come from fat and 144 come from protein. While it's important to monitor your overall calorie intake, it's also important to pay attention to where those calories are coming from. Protein and fat are important macronutrients, but it's generally recommended to limit your intake of saturated and trans fats.

Sodium content of the sandwich

The 6" Double Subway Melt (with Cheese) contains 1,590 milligrams of sodium. That's more than half of the recommended daily intake of sodium for an adult. It's important to be mindful of your sodium intake, as consuming too much sodium can increase your risk of high blood pressure and other health issues.

Cholesterol levels in the sandwich

The 6" Double Subway Melt (with Cheese) contains 110 milligrams of cholesterol. While cholesterol is important for certain bodily functions, consuming too much can increase your risk of heart disease. It's generally recommended to limit your cholesterol intake to less than 300 milligrams per day for most adults.

Serving size and calorie intake

The 6" Double Subway Melt (with Cheese) is a filling sandwich, but it's important to remember that it's just one serving. If you're watching your calorie intake, try pairing it with a side salad or some fresh fruit to round out your meal and add more nutrients to your diet.

Macronutrients in the sandwich

In addition to calories, the 6" Double Subway Melt (with Cheese) provides you with other macronutrients. One serving of the sandwich contains 24 grams of protein, 45 grams of carbohydrates, and 20 grams of fat.

Suitability for a balanced diet

While the 6" Double Subway Melt (with Cheese) isn't the healthiest sandwich option out there, it can still fit into a balanced diet. If you're watching your calorie and sodium intake, be mindful of what you're pairing it with and make sure to get plenty of fruits and vegetables throughout the day.

Subway Melt Sandwich compared to other options

Compared to some other sandwiches on the Subway menu, the 6" Double Subway Melt (with Cheese) is one of the higher calorie options. For example, the 6" Veggie Delite sandwich contains just 230 calories, while the 6" Italian B.M.T. sandwich contains 410 calories.

Vegetarian and non-vegetarian options

If you're a vegetarian, the 6" Double Subway Melt (with Cheese) isn't a suitable option for you as it contains both ham and turkey breast. However, Subway does offer a variety of vegetarian sandwich options, including the Veggie Delite and the Beyond Meatball Marinara. For non-vegetarians, the 6" Double Subway Melt (with Cheese) can be a satisfying and filling option, especially if you've been hitting the gym or need a quick and easy lunch on the go.