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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,

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.
MSL83 MSL83 10 years
I worked at Subway during high school. We never brushed oil on our cookies at my location! That sounds really gross, too.
sparklestar sparklestar 10 years
If I am left with no option but to have a Subway then I generally go for the Veggie Delite with no cheese. It's still shockingly bad though!
Julie2812 Julie2812 10 years
very interesting :)
Giasbash6260 Giasbash6260 10 years
Aw man, I remember when I used to eat at Subway! I would get the meatball sub, but only eat the meatballs...I wonder if that cut out a lot of calories and such?! haha!
Asuka Asuka 10 years
lol I didn't know that :S anyway, I usually buy them in the morning, when they're fresh out of the oven. They're so chewy and sweet nham nham :D I just wish there was a lighter version of them :/ for me they are the best cookies ever :D
mandiesoh mandiesoh 10 years
tell me about it Asuka! my colleague's ex used to work there. you know what makes them so nice & glossy and YUMMY??? after baking it, they brush it with a coat of OIL. and as the day progresses, the cookies lose their shine, so they keep brushing it. imagine, at the end of the day, the cookies would have absorbed so many coats of oil! YUCK!
Asuka Asuka 10 years
I just LOVE LOVE LOVE subway's cookies!!!! It's a shame that they're so fattening :(
colormesticky colormesticky 10 years
Mmm, footlong veggie on jalapeno bread. :drool: I know what's for lunch today.
kscincotta kscincotta 10 years
I was feeling good because I always go for the turkey sandwich, but I add on mustard and I can't skip the cheese. So I guess I'm half-good.
mandiesoh mandiesoh 10 years
LOL! we can be soulmates! :love: hehe, i always order no cheese too :P nah, i take the turkey breast so the bacon doesnt creep up on me! LOL
Butrfly4404 Butrfly4404 10 years
LOL, 6" Turkey Bacon on wheat - NO cheese, onion, lettuce, tomato, green pepper, black olives and ground pepper. **You didn't even SEE the bacon hiding in all those veggies, did you?? Haha, neither do I. I pick out most of the Turkey, too, because I don't really like lunchmeat. But that DAMN bacon!
mandiesoh mandiesoh 10 years
hehe i havent tried that to be honest, the turky sandwich gets me everytime LOL i shall try tt the next time ccsugar! :D
ccsugar ccsugar 10 years
I like the veggie delite, for all veggies and no meat it's very filling.
mandiesoh mandiesoh 10 years
looks like i've been making the right choices. i shall go for the wraps in future! yeah butrfly, i would so love it if they had whole wheat
Butrfly4404 Butrfly4404 10 years
Subways another one that surprises me...with all their breads, why no WHOLE wheat yet? (Maybe they do, I haven't eaten there in a while...if they do, someone tell me please!)
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