Waffle Fries Regular: calories and sugar by portion and age

Subway Waffle Fries Regular, a portion of crisscross waffle fries on white paper, nutrition and calories

Boone’s analysis puts Subway Waffle Fries Regular at 9% of an adult’s daily calories, 28% of the daily salt limit for a child aged 4 to 6 and 0.1 teaspoons of free sugar.

How many calories are in a Subway Waffle Fries Regular? It contains 184 kcal, 8.2g of fat (1.1g saturated), 0.3g of sugar and 0.8g of salt.

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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 Waffle Fries Regular fits into a day.

Nutrition information

Nutrition information: Subway Waffle Fries Regular

Energy	184 kcal
Fat	8.2g
of which saturates	1.1g
Carbohydrate	23g
of which sugars	0.3g
Fibre	4g
Protein	2.8g
Salt	0.8g

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 Waffle Fries Regular contains 184 kcal, which is 9% of the 2,000 kcal adult daily reference intake. It provides 8.2g of total fat, of which 1.1g is saturated, 0.3g of sugar, 0.8g of salt and 2.8g of protein.

The saturated fat content of 1.1g represents 6% of the adult daily guideline of 20g. It also provides 4g of fibre, 13% of the 30g adult daily recommendation.

Subway gives the portion weight as 100g, which works out at 184 kcal per 100g.

Sugar in Subway Waffle Fries Regular

Subway Waffle Fries Regular contains 0.3g of free sugar per standard serving (0.1 teaspoons). Subway publishes a total sugar figure of 0.3g and Boone counts all of it as free sugar. Low 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 Waffle Fries Regular

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 30g	Age 7 to 10 24g	Age 4 to 6 19g
Per portion	0.3g 1%	0.3g 1%	0.3g 1%	0.3g 1%	0.3g 2%

Teaspoons: 0.1 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 Waffle Fries Regular

Subway Waffle Fries Regular contains 0.8g 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 Waffle Fries Regular

Portion	Adult (female) 6g	Adult (male) 6g	Age 11 to 17 6g	Age 7 to 10 5g	Age 4 to 6 3g
Per portion	0.8g 14%	0.8g 14%	0.8g 14%	0.8g 17%	0.8g 28%

Calories in Subway Waffle Fries Regular

Subway Waffle Fries Regular contains 184 kcal per standard serving. Low calorie share

Daily calorie needs vary by age and sex.

Calories by portion: Subway Waffle Fries Regular

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	184 kcal 9%	184 kcal 7%	184 kcal 10%	184 kcal 12%	184 kcal 14%

Saturated fat in Subway Waffle Fries Regular

Subway Waffle Fries Regular contains 1.1g of saturated fat per standard serving. Low 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 Waffle Fries Regular

Portion	Adult (female) 20g	Adult (male) 30g	Age 11 to 17 20g	Age 7 to 10 18g	Age 4 to 6 16g
Per portion	1.1g 6%	1.1g 4%	1.1g 6%	1.1g 6%	1.1g 7%

Free sugar vs total sugar

Where the sugar comes from: Subway Waffle Fries Regular

All 0.3g counts as free sugar. Boone makes no deduction for milk or whole fruit in this item. That is 0.1 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 Waffle Fries Regular

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 Waffle Fries Regular

Subway’s September 2026 UK nutrition and allergen guides do not include an ingredient list for a Subway Waffle Fries Regular, 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 Waffle Fries Regular contains wheat and gluten. Built from ingredients Subway marks as suitable for vegans.

Allergen information: Subway Waffle Fries Regular

Allergen	Status
Wheat	Contains
Rye	Not present
Barley	Not present
Oats	Not present
Spelt	Not present
Sesame	Not present
Soya	Not present
Milk	Not present
Eggs	Not present
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, 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 Waffle Fries Regular?+

Boone calculates that a Subway Waffle Fries Regular contains 184 kcal, which is 9% of an adult’s 2,000 kcal daily reference intake and 14% of the daily intake for a child aged 4 to 6.

How much sugar is in a Subway Waffle Fries Regular?+

A Subway Waffle Fries Regular contains 0.3g of sugar, all of which counts as free sugar, or about 0.1 teaspoons. That is 1% of an adult’s 30g daily limit and 2% of the 19g limit for a child aged 4 to 6.

How much saturated fat is in a Subway Waffle Fries Regular?+

A Subway Waffle Fries Regular contains 1.1g of saturated fat. Boone calculates this as 6% of the daily guideline for an adult woman and 4% for an adult man, because the guideline differs by sex: 20g and 30g.

How much salt is in a Subway Waffle Fries Regular?+

A Subway Waffle Fries Regular contains 0.8g of salt. Boone calculates that as 28% of the daily limit for a child aged 4 to 6 and 14% of an adult’s 6g limit.

Is a Subway Waffle Fries Regular 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 Waffle Fries Regular classed as less healthy?+

Under the government’s 2018 nutrient profiling model a Subway Waffle Fries Regular scores -1. 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.