Subway nutrition information, nutritional chart & calories in Subway sandwich menus

So is it possible to eat healthy at Subway?

Simply speaking, yes. However the majority of people who eat at Subway could certainly eat a lot healthier without much effort or thought. There are 2 obvious things that can be changed...
(Note: Jeff and Isabel have researched a fat loss plan with a wide variety of foods. They have common sense advice on how to make small eating corrections to burn fat and keep it off.)

• Condiment choices. Sauces and cheeses are stacked with calories and fats. By skipping the cheese and lightening up on the sauce you can save a 100 to 200 calories! For example, the average 6 inch subway sandwich with meat has around 300 to 350 calories and only 4 grams of fat, but once you add mayonnaise and cheese to that it can push beyond 500 calories and 20 grams of fat! So the benefit of eating healthier gets lost in the condiments.
• Portion size. The foot long sub is good value for money compared to other fast food menus, but really, is it really necessary to eat a whole foot long (around 900 calories with cheese and sauce) in one sitting?

Okay, so before we examine some more healthy eating ideas at Subway here's your Subway nutrition chart below. Compare the amounts of fat, sodium, carbs, protein, fiber and calories in Subway sandwich menus.

» Download your Subway nutrition chart and sandwich calorie guide.
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Note: For many of the subway sandwiches the nutritional values do not include the condiments, they are listed separately. So items like cheese, sauce and mustard will have to be added...

Some tips from the Subway nutrition information chart

1) The Subway 6 inch vegetable sandwich (wheat bread with lettuce, tomatoes, onions, cucumbers and green peppers) has only 169 calories and 2,5 grams of fat. Of course if you want to get the full benefit go easy with the condiments.

2) The Subway 6 inch oven roasted chicken breast sandwich contains only 320 calories and 4.5g fat.

3) And after the Subway vegetable sandwich the Subway 6 inch turkey breast sandwich contains the least amount of calories and fat (280 calories and 3,5 grams of fat).

4) To drink, the unsweetened regular size (16 oz) tea has less than 10 calories and 0 grams fat.

5) And for dessert the apple slices contain 35 calories, 0 grams fat and only 7 grams of sugar.

Frugal and healthy eating tips for Subway

So it's true that if you were to order a footlong with meat and condiments you could be pushing close to 900 calories or so.

For example: An oven roasted chicken breast on wheat has 620 Calories and 10 grams of fat, plus American cheese = 80 Calories and 7 grams of fat, plus mayonnaise = 220 Calories and 24 grams of fat. That's a total of 920 Calories and 41 grams of fat. Ouch! A big Mac on its own could be 400 calories less than that! However the nutritional value of the sub is far greater in vitamins, fiber and protein and much less in fat.

So here's a better idea:

Load your sub with lots of fresh veggies, lose the cheese (about 50 calories) and use mustard or vinaigrette as the condiment. That brings the total calories closer to the 620 mark and the fat down to 10 grams, and you're still sitting with a massive footlong.
That sandwich is big enough and filling enough to be the main meal of the day, alternatively you can split it between 2 meals, or two people. Now we're talking good value and good nutrition value.

For some more healthy eating tips visit Burger King nutrition facts, Wendys nutrition facts, McDonalds nutrition facts or proper nutrition for athletes.

Hopefully you can use the Subway nutrition information chart and nutritional information about calories in Subway sandwich menus to help you make healthy eating choices.
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