Subway Nutrition
7 Habits of Weight Loss

Subway Nutrition

Despite Subway’s reputation for low fat fast food, subway nutrition values and in particular calorie counts are actually difficult to calculate because of the build-it-yourself nature of the subway sandwich.

Subway's nutrition charts give the calorie and fat content of every menu item. Since meat and cheese portions are pre-measured this makes it reasonably easy to figure out the nutritional value of the sandwich that you choose, even though it is a tedious process to locate every item on the nutrition chart and add it up.

The difficult one to add up is the dressing, because these are not pre-measured. Individual employees can be light-handed or heavy-handed with the bottle of dressing. Dressings that contain oil and mayonnaise are high calorie in general, and so the difference between one and two tablespoons can mean a significant increase in calories and fat content. If you want to be certain of just how many calories you are eating, steer clear of all dressings – that way there is no mistake.

However, a dry sandwich is not much fun. These calorie counts from the subway nutrition charts indicate at least which dressings are worse than others with regard to calorie content. All the values are for the subway recommended amount on a 6-inch sub. This can vary though from 1 tablespoon (for the mayo) to 1 teaspoon for the olive oil blend.

High on the list, as you would expect, are the ranch dressing with 120 and the mayonnaise, with 110 calories. The reduced fat mayo has 50. But lowest is the red wine fat free vinaigrette with only 29 calories. Chipotle dressing has 96 calories.

As far as the bread is concerned, unlike McDonalds, where the wrap is actually low calorie, at Subway you are better off with a deli roll which only has 170 calories in place of the wrap, which has 310 calories. The flatbread is the middle ground with 250 calories.

As far as adding cheese to your sandwich, that will add another 40-60 calories of mostly fat. Pile on the vegetables because even if you have some of everything you only need to add up another 10-25 calories for those. Most of the veggies don’t even count.

But the meat is where most of the surprises and traps lie according to the Subway's charts. Traditionally seafood and tuna are smart diet choices, but when you combine them with mayonnaise, that is no longer true. The tuna portion for a subway 6 inch is 260 calories. That is second only to the meatballs, which have 300 calories for a two meatball portion. The seafood portion is 190 calories. That is the next largest item on the menu in terms of calories. Even the steak with onions and peppers only has 140 calories. The deli meats range from 60 to 100, but if you add on more than one portion you will packing on the calories.

So let’s add up a 12 inch meatball sub with cheese. That’s 240 for the bread, 600 for the meat and 100 for the cheese, which comes to 940 calories.  A six inch tuna wrap with extra mayo and cheese is 730. You can still get a great low-fat, low-cal sandwich at Subway, just as you expected, but watch those extras - and pile on the veggies.

Subway nutrition facts are available at Subway's Website
Philip Kustner
Subway Nutrition tables let you make it Your way

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