Figures from Subway UK and Ireland nutrition guide, September 2026 , collected by Boone
Big Breakwich Footlong Breakfast Sub, as published. Calorie split calculated by Boone. How
The Big Breakwich Footlong Breakfast Sub as published, seen four ways.
3 of 3 limits are over 30% in one breakfast item, the UK front-of-pack mark for high.
Saturated fat is the biggest issue: 20g is 100% of an adult’s daily 20g in one breakfast item.
Lower saturated fatPoached Egg and Cheese 6 Inch Breakfast Sub →3.4g saturated fat (17%), 294 kcalNHS limits by age: salt goes from 100% for an adult to 200% at age 4 to 6.
For age 4 to 6, salt is the bigger share: 6g is 200% of the day’s 3g limit in one breakfast item.
Lower-salt swapPoached Egg and Cheese 6 Inch Breakfast Sub →1g salt, 33% of the 3g limitFor age 7 to 10, salt is the bigger share: 6g is 120% of the day’s 5g limit in one breakfast item.
Lower-salt swapPoached Egg and Cheese 6 Inch Breakfast Sub →1g salt, 20% of the 5g limitFor age 11 to 17, salt is the bigger share: 6g is 100% of the day’s 6g limit in one breakfast item.
Lower-salt swapPoached Egg and Cheese 6 Inch Breakfast Sub →1g salt, 17% of the 6g limitProtein counts in your favour here, but the saturated fat is still 100% of the adult limit.
60g of protein, #2 on the menu. Per calorie the Chicken Tikka Protein Pot gives more: 20.2g per 100 kcal against 5.0g.
Most protein per calorieChicken Tikka Protein Pot →18g protein in 89 kcalHere the 2,400mg of sodium counts as useful after sweaty exercise.
110g of carbohydrate, with 45% of the energy from fat.
Natural sugars in milk, fruit and veg don’t count. NHS →
For smaller portions: the most nutrition per calorie, against all 152 Subway items.
More protein per calorie than 47% of the 152 items on the menu.
More fibre per calorie than 20% of the 152 items on the menu.
Subway does not publish vitamins or minerals for this item, so Boone does not estimate them.
The 2018 model indicates this breakfast item is less healthy: it scores 11, above the line of 4.
Higher is less healthy; 4 or more would be classed as less healthy under this model. How the score works →
Joint #112 of 152 on the menu for this score (lower is better).
UK Nutrient Profiling Model 2018 →UK law does not require one for food made to order or sold loose, so Boone cannot count the ingredients or list the additives. Allergens are listed above, as published by Subway. Recipes change, so check in the restaurant if you have an allergy.
Lincolnshire Sausage 6 Inch Breakfast Sub 16g protein, 1.6g salt353
Lincolnshire Sausage and Bacon 6 Inch Breakfast Sub 22g protein, 2.4g salt446
Poached Egg and Cheese Footlong Breakfast Sub 32g protein, 2g salt588
Big Breakwich 6 Inch Breakfast Sub 30g protein, 3g salt599
Bacon Footlong Breakfast Sub 32g protein, 3g salt612
Lincolnshire Sausage Footlong Breakfast Sub 32g protein, 3.2g salt706
Lincolnshire Sausage and Bacon Footlong Breakfast Sub 44g protein, 4.8g salt892
Big Breakwich Footlong Breakfast Sub 60g protein, 6g salt1,1981,198 kcal as published. 1,198 kcal is 60% of a 2,000 kcal adult reference intake.
For a child aged 4 to 6 it is 200% of the day’s 3g salt limit and 99% of the 19g free sugar limit in one item. A Poached Egg and Cheese 6 Inch Breakfast Sub has 1g of salt, 33% of that salt limit.
18.8g of total sugar as published. Boone estimates 18.8g of it is free sugar: 4.7 teaspoons and 63% of an adult’s 30g daily maximum.
60g, 5.0g per 100 kcal. It ranks #2 of 153 items on the menu for protein. The Chicken Tikka Protein Pot gives the most protein for the calories, 20.2g per 100 kcal.
11 on the UK Nutrient Profiling Model 2018, calculated by Boone per 100g. Scores run from -20 to 40, and the higher the score, the less healthy the model rates the food. Foods scoring 4 or more would be classed as less healthy under this model.
As published, wheat, soya, milk and eggs. Sesame may be present.
Source. Subway UK and Ireland nutrition guide, September 2026 , per item as sold.
Collected. Copied by Boone from Subway’s published figures. Data checks are led by Murray Dare.
Calculated by Boone. Labelled where it appears.
Limits. NHS free sugar and salt limits by age; UK reference intakes for adults.
