Subway

Italian B.M.T. Salad Calories & Nutrition — Subway

Subway Italian B.M.T. Salad: 290 cal, 16g protein, 12g carbs, 21g fat per with cheese, no dressing. Full nutrition breakdown, lighter ordering swaps, and the fastest way to track it.

By Bento Bunny Team

The Italian B.M.T. Salad at Subway (with cheese, no dressing) contains 290 calories, with 16g of protein, 12g of carbs, and 21g of fat. Below is the full nutrition breakdown, how it compares to other salads & bowls on the menu, and the fastest way to log it.

Where the calories come from

Splitting the 290 calories by macro: 21% from protein, 16% from carbs, and 63% from fat. In the Italian B.M.T. Salad, fat is the biggest contributor at roughly 63% of calories (21g × 9 cal/g). That makes the italian b.m.t. salad more calorie-dense than the gram counts suggest — small portion differences move the total quickly.

Other salads & bowls at Subway

ItemCaloriesProteinCarbsFat
Italian B.M.T. Salad29016g12g21g
Oven Roasted Turkey No Bready Bowl24028g14g9g
Grilled Chicken Salad23028g11g9g

Tracking Subway without guessing

Chain nutrition data is a great starting point, but the moment you customise — and most people do — the standard entry stops matching your meal. Bento Bunny's AI photo tracking closes that gap: snap your italian b.m.t. salad and the on-device AI (iOS 26+) logs what you actually ordered, not what the menu says a default build contains.

Start tracking with Bento Bunny

AI calorie tracking — just Type what you eat.

Frequently Asked Questions

How many calories are in the Subway Italian B.M.T. Salad?
The Italian B.M.T. Salad at Subway contains 290 calories (with cheese, no dressing), made up of 16g of protein, 12g of carbohydrates, and 21g of fat.
How much protein is in the Italian B.M.T. Salad?
The Italian B.M.T. Salad provides 16g of protein, which is roughly 32% of the FDA daily value of 50g.
Is the Italian B.M.T. Salad healthy? How does it fit a 2,000-calorie day?
At 290 calories, the Italian B.M.T. Salad takes up about 14% of a 2,000-calorie day. Whether it "fits" depends on the rest of your day: the macro split is 16g protein / 12g carbs / 21g fat, so plan the surrounding meals around whichever number is hardest for you to hit.
What's the easiest way to track the Italian B.M.T. Salad?
Photo-based logging is the fastest path — Bento Bunny recognises your Italian B.M.T. Salad from a single picture, including customizations the standard database entry misses, and adds the macros to your day automatically.