Subway US B.L.T. Wrap: calories, sodium and protein by portion, age and sex

Nutrition information: Subway US B.L.T. Wrap

Nutrition figures are Subway’s published US data (October 2026), per item as built by Subway and before any optional extras. Wrap figures use Subway’s published build: 12 inch wrap, footlong meat portion, cheese and selected vegetables. Boone converts them to the portion and age comparisons on this page.

Subway US B.L.T. Wrap carries a large share of a child’s daily sodium

Subway US B.L.T. Wrap contains 1,340mg of sodium, which is 89% of the daily limit for a child aged 4 to 8. It is also high in saturated fat.

FDA Daily Values (2,000-calorie diet)

Where the sugar comes from: Subway US B.L.T. Wrap

4g of the 5g counts as added sugar, or about 1.0 teaspoons. The other 1g is naturally occurring.

Added sugars come from

• sugar in the 12 inch wrap
• sugar in the bacon
• sugar in the mayonnaise

Naturally occurring sugars come from

• sugars naturally present in the tomatoes

Dietary Guidelines for Americans, 2025–2030: no more than 10g of added sugar per meal from age 11 and none for children aged 10 and under. FDA Daily Value: 50g a day. Added sugar is Subway’s published figure; sources are read from the published ingredient list for each component.

Processing and additives: Subway US B.L.T. Wrap

Subway US B.L.T. Wrap is built from 5 components, combined and served at the point of sale. Reading the ingredient list closely, it contains emulsifiers, thickeners and gums, flavourings, preservatives, emulsifying and buffering salts and protein and dairy fractions. These are not there to add nutritional value. They make industrial production and distribution possible.

Boone classifies Subway US B.L.T. Wrap as NOVA group 4, ultra-processed, based on the additives named above. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy. Read from the published ingredient list, October 2026.

Ingredient count by order: Subway US B.L.T. Wrap

The 18 manufactured ingredients

calcium disodium edta, citric acid, corn starch, cultured wheat flour, enzymes, folic acid, guar gum, monocalcium phosphate, niacin, reduced iron, riboflavin, sodium acid pyrophosphate, sodium bicarbonate, sodium erythorbate, sodium nitrite, sunflower lecithin, thiamine mononitrate, wheat gluten.

The 15 raw ingredients

canola oil, distilled vinegar, eggs, iceberg lettuce, inactive dry yeast, lemon juice concentrate, malted barley flour, pork, red roma tomatoes, salt, soybean oil, spice, sugar, water, wheat flour.

Boone counts every distinct named ingredient on Subway’s published component lists, including sub-ingredients, and removes duplicates, so salt appearing in four components counts once. Raw covers whole foods and basic kitchen staples such as flour, sugar, salt and oil. Manufactured covers substances that only exist as an output of industrial processing. Every figure here is a minimum.

Ingredients by component: Subway US B.L.T. Wrap

Ingredients taken from Subway’s US Product Ingredient Guide, October 2026. The component build follows Subway’s standard recipe for this item; Boone checked it against Subway’s published nutrition totals. Recipes change, so always check in restaurant before ordering if you have an allergy.

Allergen information: Subway US B.L.T. Wrap

Contains = declared in Subway’s US allergy chart or ingredient guide. May contain = Subway states the allergen may be present, including cookies displayed beside nut-containing cookies. Refined oil only = the soy is highly refined soybean oil, which the FDA exempts from allergen labelling. Subway prepares food on shared equipment, so no item can be guaranteed allergen free. UK rules also require barley, oats, mustard, celery and sulphites to be declared; these are shown where the ingredient list names them. October 2026.