Subway Diet Tips
Written by Sky Taylor, Diet Bites
Subway, Fast Food Restaurants Measure of Health
Keep in mind that ALL fast food restaurants, as well as fine dining restaurants contain unhealthy foods, even those which are advertised as being 'healthy'. A great example is Subway Restaurant.
While the caloric content of their foods is excellent for many of the selections, they do have sandwiches which are not only high in calories, but also high in sodium content which impacts blood pressure in a negative manner, as well as heart health.
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Some Items, Hugely Unhealthy, Mined With Fat & Salt
For example, the 6" Big Hot Pastrami is a BIG HOT MESS in our opinion as it holds close to 600 calories, about 1500 milligrams of salt, over 30 total fat grams of which - 11 are derived from saturated fat. This is a tremendous amount of salt; it's like preparing a sandwich and adding about 1/2 teaspoon of salt to the sandwich.
If this were the main selection on the Subway menu, this would not be a healthy place to eat - where your good health is involved.
Thankfully, there are many more healthier selections on the Subway menu - but do keep in mind that even the small sandwiches, as well as the 6" low fat sub selections contain substantial amounts of salt as well as nitrates due to the processing of the animal proteins.
In addition, we are not fans of Subway's pressed meats, such as the chicken. It's totally unappetizing and the taste - well, it doesn't taste like real chicken to us.
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Subway Restaurant Calories, Nutrition Facts
Many selections contain Trans fat, such as the Big Philly Cheesesteak which has 1 gram.
Keep in mind that the selections generally do not include nutritional values for cheese, Mayo and other items that the customer adds to the sandwich.
Our favorite selection on the Subway menu is the Veggie Delite.
|
Menu Selection |
Kcals |
Total Fat g |
Sat Fat g |
Salt mg |
Carb g |
|
Veggie Delite |
230 |
2.5 |
0.5 |
280 |
44 |
|
Turkey Breast |
280 |
3.5 |
1 |
670 |
46 |
|
Turkey Breast & Ham |
280 |
4 |
1 |
730 |
46 |
|
Black Forest Ham |
290 |
4.5 |
1 |
800 |
46 |
|
Subway Club |
310 |
4.5 |
1.5 |
800 |
46 |
|
Oven Roasted Chicken |
320 |
5 |
1.5 |
610 |
47 |
|
Roast Beef |
320 |
5 |
1.5 |
660 |
45 |
|
Cold Cut Combo |
360 |
12 |
3.5 |
1030 |
46 |
|
Sweet Onion Chicken Teriyaki |
370 |
4.5 |
1 |
770 |
57 |
|
Tuscan Chicken Melt |
380 |
8 |
3.5 |
1050 |
52 |
|
Steak & Cheese |
380 |
10 |
4.5 |
1030 |
48 |
|
Chicken Cordon Bleu Melt |
410 |
9 |
3.5 |
1070 |
53 |
|
Italian BMT |
410 |
16 |
6 |
1260 |
46 |
|
Turkey Jalapeno Melt |
430 |
18 |
5 |
1100 |
48 |
|
Sririacha Chicken Melt |
430 |
14 |
5 |
1210 |
49 |
|
Sririacha Steak Melt |
430 |
14 |
5 |
1210 |
49 |
|
Spicy Italian |
480 |
24 |
9 |
1490 |
46 |
|
Meatball Marinara |
480 |
18 |
7 |
920 |
59 |
|
Tuna |
480 |
25 |
4 |
600 |
44 |
|
Steak & Bacon Melt |
500 |
16 |
7 |
1550 |
51 |
|
Big Philly Cheesesteak |
500 |
17 |
9 |
1280 |
51 |
|
Spicy Tuna |
520 |
28 |
4.5 |
850 |
46 |
|
Bacon & Ranch Melt |
570 |
28 |
10 |
1050 |
47 |
|
Big Hot Pastrami |
580 |
31 |
11 |
1470 |
47 |
|
Fritoes Chicken Enchilada Melt |
580 |
26 |
7 |
1170 |
60 |
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