Poached Egg and Cheese Footlong Breakfast Sub: calories and sugar by portion and age

Subway Poached Egg and Cheese Footlong Breakfast Sub, Italian white roll with poached egg and melted cheese with lettuce, cucumber and red onion on white paper, nutrition and calories

Boone’s analysis puts Subway Poached Egg and Cheese Footlong Breakfast Sub at 29% of an adult’s daily calories, 67% of the daily salt limit for a child aged 4 to 6 and 2.4 teaspoons of free sugar.

How many calories are in a Subway Poached Egg and Cheese Footlong Breakfast Sub? It contains 588 kcal, 18.2g of fat (6.8g saturated), 9.4g of sugar and 2g of salt.

Subway calculates this figure on Italian White bread, the filling, and onion, cucumber and lettuce. Cheese, sauces and extras are not included, except where the item is named for them.

Build a full meal with our nutrition calculator

Use the Boone meal calculator to build a full meal rather than view this item on its own. Add a sub, a side, a cookie, cheese or a sauce, then choose your age and sex for a more accurate view of how a Poached Egg and Cheese Footlong Breakfast Sub fits into a day.

Nutrition information

Nutrition information: Subway Poached Egg and Cheese Footlong Breakfast Sub

Energy	588 kcal
Fat	18.2g
of which saturates	6.8g
Carbohydrate	74g
of which sugars	9.4g
Fibre	5g
Protein	32g
Salt	2g

Nutrition figures are Subway UK and ROI published data (September 2026), per item as sold, calculated on Italian White bread, the filling, and onion, cucumber and lettuce, before cheese, sauces or extras. Boone converts them to the portion and age comparisons on this page.

Subway Poached Egg and Cheese Footlong Breakfast Sub contains 588 kcal, which is 29% of the 2,000 kcal adult daily reference intake. It provides 18.2g of total fat, of which 6.8g is saturated, 9.4g of sugar, 2g of salt and 32g of protein.

The saturated fat content of 6.8g represents 34% of the adult daily guideline of 20g. It also provides 5g of fibre, 17% of the 30g adult daily recommendation.

Subway gives the portion weight as 264g, which works out at 223 kcal per 100g.

Sugar in Subway Poached Egg and Cheese Footlong Breakfast Sub

Subway Poached Egg and Cheese Footlong Breakfast Sub contains 9.4g of free sugar per standard serving (2.4 teaspoons). Subway publishes a total sugar figure of 9.4g and Boone counts all of it as free sugar. Moderate sugar

The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Free sugar excludes the sugars naturally present in milk and whole fruit and vegetables.

Free sugar by portion: Subway Poached Egg and Cheese Footlong Breakfast Sub

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 30g	Age 7 to 10 24g	Age 4 to 6 19g
Per portion	9.4g 31%	9.4g 31%	9.4g 31%	9.4g 39%	9.4g 49%

Teaspoons: 2.4 tsp

Boone calculates these percentages from Subway UK published nutrition data against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under. For guidance only.

Salt in Subway Poached Egg and Cheese Footlong Breakfast Sub

Subway Poached Egg and Cheese Footlong Breakfast Sub contains 2g of salt per standard serving. Moderate salt

Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10.

Salt by portion: Subway Poached Egg and Cheese Footlong Breakfast Sub

Portion	Adult (female) 6g	Adult (male) 6g	Age 11 to 17 6g	Age 7 to 10 5g	Age 4 to 6 3g
Per portion	2g 33%	2g 33%	2g 33%	2g 40%	2g 67%

Calories in Subway Poached Egg and Cheese Footlong Breakfast Sub

Subway Poached Egg and Cheese Footlong Breakfast Sub contains 588 kcal per standard serving. Moderate calorie share

Daily calorie needs vary by age and sex.

Calories by portion: Subway Poached Egg and Cheese Footlong Breakfast Sub

Portion	Adult (female) 2000 kcal	Adult (male) 2500 kcal	Age 11 to 17 1936 kcal	Age 7 to 10 1553 kcal	Age 4 to 6 1291 kcal
Per portion	588 kcal 29%	588 kcal 24%	588 kcal 30%	588 kcal 38%	588 kcal 46%

Saturated fat in Subway Poached Egg and Cheese Footlong Breakfast Sub

Subway Poached Egg and Cheese Footlong Breakfast Sub contains 6.8g of saturated fat per standard serving. Moderate saturated fat

The saturated fat guideline is 20g a day for women and 30g for men, and lower for children.

Saturated fat by portion: Subway Poached Egg and Cheese Footlong Breakfast Sub

Portion	Adult (female) 20g	Adult (male) 30g	Age 11 to 17 20g	Age 7 to 10 18g	Age 4 to 6 16g
Per portion	6.8g 34%	6.8g 23%	6.8g 34%	6.8g 38%	6.8g 43%

Free sugar vs total sugar

Where the sugar comes from: Subway Poached Egg and Cheese Footlong Breakfast Sub

All 9.4g counts as free sugar. Boone makes no deduction for milk or whole fruit in this item. That is 2.4 teaspoons.

NHS daily free sugar limits: 30g for adults and children 11+, 24g age 7 to 10, 19g age 4 to 6.

Ultra-processed food: what is really in it

Processing: Subway Poached Egg and Cheese Footlong Breakfast Sub

Boone cannot classify this item, because Subway does not publish an ingredient list for it.

NOVA classification is read from an ingredient list. Without one there is no way to count additives, separate raw ingredients from manufactured ones, or say whether an item is ultra-processed. Boone does not estimate a NOVA group, because a guess presented as a classification would be worse than saying nothing.

Ingredients

Subway does not publish an ingredient list for this item

Ingredients: Subway Poached Egg and Cheese Footlong Breakfast Sub

Subway’s September 2026 UK nutrition and allergen guides do not include an ingredient list for a Subway Poached Egg and Cheese Footlong Breakfast Sub, and it is under no legal obligation to provide one.

Food made to order in a restaurant counts as non-prepacked under UK food law. The legal requirement is to declare the 14 major allergens, and for large businesses in England to show calories at the point of choice. A full ingredient list is voluntary.

Without one, no page on this site can tell you how many ingredients are in this item, how many of them are manufactured substances, or whether it is ultra-processed. Boone will not estimate any of it.

Subway publishes allergen information for each ingredient, and Boone uses it to build the allergen table below. Recipes change, so always check in restaurant before ordering if you have an allergy.

Allergens at a glance

Subway Poached Egg and Cheese Footlong Breakfast Sub contains wheat, soya, milk, eggs and gluten. It may contain traces of sesame. Built from ingredients Subway marks as suitable for vegetarians.

Allergen information: Subway Poached Egg and Cheese Footlong Breakfast Sub

Allergen	Status
Wheat	Contains
Rye	Not present
Barley	Not present
Oats	Not present
Spelt	Not present
Sesame	May contain traces
Soya	Contains
Milk	Contains
Eggs	Contains
Fish	Not present
Crustaceans	Not present
Molluscs	Not present
Peanuts	Not present
Tree nuts	Not present
Celery	Not present
Mustard	Not present
Lupin	Not present
Sulphites	Not present

Contains = declared as an ingredient. May contain traces = Subway’s suppliers say the allergen is present at the manufacturing site and there is a significant risk of cross-contamination. Subway publishes allergens by ingredient, not by finished item, so Boone builds this table from Italian White bread, the filling, and onion, cucumber and lettuce. Choosing a different bread, cheese or sauce changes the allergens. Food is freshly prepared in Subway kitchens where many allergens are handled, so Subway cannot guarantee any item is allergen free. Vegan items are made to vegan recipes but are not suitable for people with milk or egg allergies.

Frequently asked questions

How many calories are in a Subway Poached Egg and Cheese Footlong Breakfast Sub?+

Boone calculates that a Subway Poached Egg and Cheese Footlong Breakfast Sub contains 588 kcal, which is 29% of an adult’s 2,000 kcal daily reference intake and 46% of the daily intake for a child aged 4 to 6.

How much sugar is in a Subway Poached Egg and Cheese Footlong Breakfast Sub?+

A Subway Poached Egg and Cheese Footlong Breakfast Sub contains 9.4g of sugar, all of which counts as free sugar, or about 2.4 teaspoons. That is 31% of an adult’s 30g daily limit and 49% of the 19g limit for a child aged 4 to 6.

How much saturated fat is in a Subway Poached Egg and Cheese Footlong Breakfast Sub?+

A Subway Poached Egg and Cheese Footlong Breakfast Sub contains 6.8g of saturated fat. Boone calculates this as 34% of the daily guideline for an adult woman and 23% for an adult man, because the guideline differs by sex: 20g and 30g.

How much salt is in a Subway Poached Egg and Cheese Footlong Breakfast Sub?+

A Subway Poached Egg and Cheese Footlong Breakfast Sub contains 2g of salt. Boone calculates that as 67% of the daily limit for a child aged 4 to 6 and 33% of an adult’s 6g limit.

Is a Subway Poached Egg and Cheese Footlong Breakfast Sub ultra-processed?+

Subway does not publish ingredient lists for food made to order, and UK law does not require it to, so Boone cannot assign a NOVA group to this item.

Is a Subway Poached Egg and Cheese Footlong Breakfast Sub classed as less healthy?+

Under the government’s 2018 nutrient profiling model a Subway Poached Egg and Cheese Footlong Breakfast Sub scores 2. The model classes a food scoring 4 or more as less healthy, so this item would not be. The 2018 model is published but not yet used for advertising rules. Subway publishes fibre, so Boone uses its figure.