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Subway Breakdown

Subway has done a good job marketing themselves as a fresh, low-fat alternative to other fast food chains. Turns out, Subway isn't half bad for you! I'm actually impressed.


If you can stand to be in a sandwich place and not get a sandwich, then definitely go for the: Grilled Chicken and Baby Spinach Salad with olive oil and vinegar because it only has 185 calories, 8 grams of fat, 0 grams of trans fat, 450 mg of sodium and 11 grams of carbs.

You should probably get the: Turkey Breast 6-inch Sandwich on wheat bread (lettuce, tomatoes, onions, green peppers, pickles and olives) with 280 calories, 4.5 grams of fat, 0 grams of trans fat, 1020 mg of sodium and 46 grams of carbs.

You could also get the: Roast Beef 6-inch Sandwich on wheat bread (lettuce, tomatoes, onions, green peppers, pickles and olives) with 290 calories, 5 grams of fat, o grams of trans fat, 920 mg of sodium and 45 grams of carbs.

I know it may sound tempting, but do not get the: Meatball Marinara 6-inch Sandwich on wheat bread (lettuce, tomatoes, onions, green peppers, pickles, olives and cheese) with 560 calories, 24 grams of fat, 1 gram of trans fat, 1610 mg of sodium and 63 grams of carbs.

For other ways to watch your calories at Subway, read more

Breads: Subway offers some other lower calories options to the sandwich such as the wraps and deli style sandwiches. For comparisons sake, one 6" wheat bread has 200 calories, one deli style roll has 170 calories and the wrap has only 120 calories (8 grams of fiber). If you must stick with the 6" breads then don't get the Honey Oat or Italian Herbs & Cheese because both pack on 250 calories.
Condiments: Stay away from Mayonnaise (110 calories) and Chipotle Southwest Sauce (96 calories). Use mustard instead (yellow or brown) and you're only adding 5 calories.
Veggies: The more the merrier. Load your sandwich up with veggies as all of the veggies on Subway's menu are 5 calories or less.
Cheeses: Pass or add 40-60 calories.
Double Meat (DM): That's a double NO - NO.
Cookies: Sorry, that's a pass too. At upwards of 200 calories, you could have another 6" sandwich.
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