Rainbow Cookie: calories and sugar by portion and age

Subway Rainbow Cookie, golden cookie with colourful chocolate beans on white paper, nutrition and calories

Boone’s analysis puts Subway Rainbow Cookie at 11% of an adult’s daily calories, 3% of the daily salt limit for a child aged 4 to 6 and 4.5 teaspoons of free sugar.

How many calories are in a Subway Rainbow Cookie? It contains 214 kcal, 9.8g of fat (5g saturated), 18g of sugar and 0.1g of salt.

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 Rainbow Cookie fits into a day.

Nutrition information

Nutrition information: Subway Rainbow Cookie

Energy	214 kcal
Fat	9.8g
of which saturates	5g
Carbohydrate	28g
of which sugars	18g
Fibre	2g
Protein	2g
Salt	0.1g

Nutrition figures are Subway UK and ROI published data (September 2026), per item as sold. Boone converts them to the portion and age comparisons on this page.

Subway Rainbow Cookie contains 214 kcal, which is 11% of the 2,000 kcal adult daily reference intake. It provides 9.8g of total fat, of which 5g is saturated, 18g of sugar, 0.1g of salt and 2g of protein.

The saturated fat content of 5g represents 25% of the adult daily guideline of 20g. It also provides 2g of fibre, 7% of the 30g adult daily recommendation.

Subway gives the portion weight as 45g, which works out at 476 kcal per 100g.

Sugar in Subway Rainbow Cookie

Subway Rainbow Cookie contains 18g of free sugar per standard serving (4.5 teaspoons). Subway publishes a total sugar figure of 18g and Boone counts all of it as free sugar. High 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 Rainbow Cookie

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 30g	Age 7 to 10 24g	Age 4 to 6 19g
Per portion	18g 60%	18g 60%	18g 60%	18g 75%	18g 95%

Teaspoons: 4.5 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 Rainbow Cookie

Subway Rainbow Cookie contains 0.1g of salt per standard serving. Low salt

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

Salt by portion: Subway Rainbow Cookie

Portion	Adult (female) 6g	Adult (male) 6g	Age 11 to 17 6g	Age 7 to 10 5g	Age 4 to 6 3g
Per portion	0.1g 2%	0.1g 2%	0.1g 2%	0.1g 2%	0.1g 3%

Calories in Subway Rainbow Cookie

Subway Rainbow Cookie contains 214 kcal per standard serving. Moderate calorie share

Daily calorie needs vary by age and sex.

Calories by portion: Subway Rainbow Cookie

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	214 kcal 11%	214 kcal 9%	214 kcal 11%	214 kcal 14%	214 kcal 17%

Saturated fat in Subway Rainbow Cookie

Subway Rainbow Cookie contains 5g 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 Rainbow Cookie

Portion	Adult (female) 20g	Adult (male) 30g	Age 11 to 17 20g	Age 7 to 10 18g	Age 4 to 6 16g
Per portion	5g 25%	5g 17%	5g 25%	5g 28%	5g 31%

Free sugar vs total sugar

Where the sugar comes from: Subway Rainbow Cookie

All 18g counts as free sugar. Boone makes no deduction for milk or whole fruit in this item. That is 4.5 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 Rainbow Cookie

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 Rainbow Cookie

Subway’s September 2026 UK nutrition and allergen guides do not include an ingredient list for a Subway Rainbow Cookie, 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 Rainbow Cookie contains wheat, soya, milk, eggs and gluten. It may contain traces of tree nuts. Built from ingredients Subway marks as suitable for vegetarians.

Allergen information: Subway Rainbow Cookie

Allergen	Status
Wheat	Contains
Rye	Not present
Barley	Not present
Oats	Not present
Spelt	Not present
Sesame	Not present
Soya	Contains
Milk	Contains
Eggs	Contains
Fish	Not present
Crustaceans	Not present
Molluscs	Not present
Peanuts	Not present
Tree nuts	May contain traces
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, and Boone builds this table from the components of this item. 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 Rainbow Cookie?+

Boone calculates that a Subway Rainbow Cookie contains 214 kcal, which is 11% of an adult’s 2,000 kcal daily reference intake and 17% of the daily intake for a child aged 4 to 6.

How much sugar is in a Subway Rainbow Cookie?+

A Subway Rainbow Cookie contains 18g of sugar, all of which counts as free sugar, or about 4.5 teaspoons. That is 60% of an adult’s 30g daily limit and 95% of the 19g limit for a child aged 4 to 6.

How much saturated fat is in a Subway Rainbow Cookie?+

A Subway Rainbow Cookie contains 5g of saturated fat. Boone calculates this as 25% of the daily guideline for an adult woman and 17% for an adult man, because the guideline differs by sex: 20g and 30g.

How much salt is in a Subway Rainbow Cookie?+

A Subway Rainbow Cookie contains 0.1g of salt. Boone calculates that as 3% of the daily limit for a child aged 4 to 6 and 2% of an adult’s 6g limit.

Is a Subway Rainbow Cookie 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 Rainbow Cookie classed as less healthy?+

Under the government’s 2018 nutrient profiling model a Subway Rainbow Cookie scores 20. The model classes a food scoring 4 or more as less healthy, so this item would be. The 2018 model is published but not yet used for advertising rules. Subway publishes fibre, so Boone uses its figure.