The Truth About Subway Footlong Cookie Calories and Nutrition Facts

Subway has always been known for its “Eat Fresh” motto, offering healthier fast-food alternatives to burgers and fries. But recently, the introduction of a new, indulgent item on their menu has sparked both excitement and curiosity—the Subway Footlong Cookie. This oversized dessert treat has caught the attention of cookie lovers and health-conscious consumers alike. But what exactly is in this gigantic sweet treat, and how does it fit into your daily nutritional goals?

If you’re wondering about subway footlong cookie calories, sugar content, and whether it’s a reasonable splurge or a diet disaster, you’ve come to the right place. In this post, we break down everything you need to know about the nutrition profile of Subway’s new cookie offering, compare it with other popular desserts, and help you make a smarter choice next time that sweet craving hits.

What Is the Subway Footlong Cookie?

The Footlong Cookie is part of Subway’s expanded dessert menu and was first tested in select markets before rolling out nationally. Measuring about 12 inches in length, it’s essentially a giant version of Subway’s traditional chocolate chip cookie. It has the same soft and chewy texture, buttery flavor, and gooey chocolate chips that fans love—but now in an enormous, footlong format.

At first glance, it looks like a delicious treat perfect for sharing—or not. But when something tastes that good and looks that big, it’s only natural to wonder what you’re really consuming in terms of sugar, fat, and overall calories.

Subway Footlong Cookie Calories: The Shocking Truth

Let’s get straight to the numbers. According to Subway’s official nutritional data, the Footlong Cookie clocks in at about 1,000 calories. That’s more than half of the daily recommended calorie intake for an average adult, which generally ranges from 1,800 to 2,200 calories per day, depending on age, gender, and activity level.

Here’s a quick breakdown of the average nutritional content for the Subway Footlong Chocolate Chip Cookie:

Calories: ~980-1,000

Total Fat: 48g

Saturated Fat: 22g

Cholesterol: 90mg

Sodium: 570mg

Total Carbohydrates: 128g

Sugars: 88g

Protein: 10g

Yes, that’s 88 grams of sugar in one cookie. For context, the American Heart Association recommends no more than 36 grams of added sugar per day for men and 25 grams for women. This means the footlong cookie exceeds both recommendations by more than double and even triple.

How Does It Compare to Other Desserts?

To truly understand what you’re eating, let’s put Subway’s footlong cookie into perspective by comparing it with other popular desserts:

Dessert Item Calories Sugar (g) Fat (g)

Subway Footlong Cookie 1,000 88 48

McDonald’s McFlurry (Oreo, Lg) 830 94 30

Starbucks Chocolate Chip Cookie 380 32 19

Cinnabon Classic Roll 880 59 37

Krispy Kreme Original Glazed (3) 600 36 33

As you can see, Subway’s cookie holds its own in the race for the most calorie-dense dessert. It rivals and even surpasses some of the most indulgent options in the fast-food industry. While it’s technically just a large cookie, the size turns it into an entire dessert meal by itself.

Ingredients Breakdown: What’s Really Inside?

Aside from the nutritional stats, it’s important to look at what ingredients make up the footlong cookie. Most of the flavor and texture come from standard cookie ingredients, including:

Enriched wheat flour
Butter or margarine
Sugar (both white and brown)
Chocolate chips
Eggs
Salt
Vanilla flavoring

Leavening agents (baking soda, etc.)

There are also likely to be some preservatives and emulsifiers to maintain the freshness and shelf life of the cookie, which is standard in most fast-food baked goods.

While these ingredients are fairly typical for a cookie, the portion size and resulting quantities consumed per serving are what turn this treat into a nutritional bombshell.

Is It Shareable? Portion Control Matters

One important aspect to consider is that the footlong cookie is meant to be shared. Eating the whole thing by yourself is technically equivalent to eating 4-5 regular-sized cookies in one sitting. For those who choose to split it with friends or family, the damage is significantly less severe.

If you divide the cookie into four equal parts, each piece would contain:

250 calories
22g sugar
12g fat

Now, that’s a lot more manageable and fits more reasonably into a typical 2,000-calorie daily diet. So, if you’re craving it, the best move is to share—or save some for later.

Can It Fit Into a Balanced Diet?

Surprisingly, yes—in moderation. One indulgent treat now and then isn’t going to derail your health goals if your overall diet is balanced and nutrient-rich. The key is to make intentional choices throughout your day.

If you’re planning on trying Subway’s footlong cookie, consider making adjustments like:

Choosing a lower-calorie sandwich (think 6-inch veggie delight)

Skipping high-calorie sauces or cheese

Drinking water or unsweetened beverages instead of sugary sodas

Saving half of the cookie for another day

It’s about balance and awareness, not restriction. You don’t have to cut out treats completely, but knowing what you’re consuming can help you make better decisions.

Nutritional Tips When Ordering at Subway

If you’re a frequent Subway visitor, you can still indulge in the cookie without completely throwing off your nutrition goals. Here are a few tips:

Check the nutrition info ahead of time using Subway’s website or mobile app.
Opt for whole wheat bread, lean proteins like turkey or chicken, and load up on veggies.
Avoid extras like bacon, mayonnaise, and cheese if you’re planning to have dessert.
Always be mindful of portion size—split the cookie or eat a smaller piece after your meal.

By balancing your meal and being mindful of your overall intake, you can enjoy occasional indulgences guilt-free.

Should You Eat It? Final Thoughts

So, should you try the Subway Footlong Cookie? If you’re a dessert lover, it’s worth experiencing at least once. It’s big, indulgent, and sure to satisfy any sweet tooth. However, it’s important to recognize it for what it is—a high-calorie, high-sugar treat best enjoyed in moderation or shared with others.

Eating one occasionally won’t hurt you, especially if the rest of your diet is balanced. But eating one frequently or finishing the entire cookie solo in one sitting? That’s a different story. Like any other fast-food item, the key is to understand the nutritional impact and enjoy responsibly.

If you’re counting calories or trying to reduce sugar, this might be one to skip or share. But if you’re simply looking for a fun treat and you’re okay with the indulgence, the Subway Footlong Cookie definitely delivers on taste.

Conclusion

The Subway Footlong Cookie may look like a fun novelty, but its nutrition facts are no joke. With roughly 1,000 calories and 88 grams of sugar, it’s definitely a once-in-a-while treat, not an everyday snack. By understanding the full nutritional profile and making intentional choices about how and when to enjoy it, you can satisfy your sweet tooth without sabotaging your health goals.

So next time you’re at Subway and tempted by the oversized cookie, remember what you’ve learned here about subway footlong cookie calories, and decide whether it’s worth the splurge—for your taste buds and your body.