Top Five Menu Choices
Subway restaurant contains so many delicious choices on their extensive menu. In addition, they
have nutrition guides for their customers readily available. If you do not see a nutrition guide, simply
ask your server for copy.
As you glance at the nutrition guide you may be overwhelmed
by all of the healthy choices that are listed.
In fact, there are so many that it can be difficult making your
We have several that we have listed below for your review; these are all low calorie choices from Subway’s menu. All are healthy choices. In fact, it’s challenging to find anything on their menu which isn’t healthy.
Sure,there are those delicious cookies which contain about 150 plus calories each that
can get a dieter into trouble, but only if they eat too many. And of course, because you’re a smart dieter
so you’re not going to do that.
Keep in mind that the types of bread that you choose for
your sandwich will impact the amount of calories as well as the dietary fat
grams. The breads that are lowest in
calories include the Italian bread and the 9-Grain Wheat bread. For the 6 inch sandwich these breads contain
about 200-210 calories.
The breads that are higher in calories include the Italian Herbs
& Cheese, the Roasted Garlic Bread, the Monterey Cheddar, the 9- Grain Honey
Oat, and the Parmesan Oregano. The
highest calorie breads from this selection are the Italian Herbs & Cheese
bread, the Monterey Cheddar and the 9-Grain Honey Oat bread, all of which
contain about 250 calories based on the six-inch size. If you choose to use flatbread it contains 240
Also keep in mind that the size of your Subway sandwich also matters where caloric content is involved.
In addition, if you choose low calorie Mayo over mustard, then the
sandwich is going to contain more calories and dietary fat grams.
Let us look at the caloric values of the Subway sandwiches
that are popular with dieters and non-dieters alike. All of these menu selections are based on the
6 inch sandwich size.
The Black Forest Ham sub contains 320 calories and seven total fat grams. The Oven Roasted Chicken Breast sandwich contains 350 calories and only seven total grams of fat.
The Roast Beef sandwich contains 340 calories and eight at fat grams. The Subway Club
contains 350 calories and eight fat grams.
The Sweet Onion Chicken Teriyaki contains 410 calories and 7 grams of fat and
the Turkey Breast sandwich contains 310 calories and 6 grams of fat. The Turkey Breast
& Black Forest Ham sub sandwich contains 330 calories and 7 grams of fat. And finally
– our favorite sub which is the Veggie Delite which contains 260 calories and
only five fat grams.
If you are not in the mood for a full meal then try their mini-sub
sandwiches. The Veggie Delite contains
only 150 calories while the Black Forest Ham contains only 180. The Roast Beef contains 200 calories and
Turkey Breast mini-sandwich only 190.
What about a flat bread sandwich? The lowest calorie flat bread is the Veggie
Delite at 260 calories and only 5 grams of total fat. The flat bread that contains the highest
number of calories is the Sweet Onion Teriyaki at 410 calories and seven fat
Other sandwiches that are popular at Subway Restaurant
include the tuna sandwich; the 6 inch size will cost the dieter 530
calories and 30 total fat grams with six of these being in the form of
saturated fat and 0.5 grams of Trans fat.
The Meatball Marinara contains 580 calories, 23 fat grams,
nine saturated fat grams, and 1 gram of
While you’re trying to lose weight it would be best to stick to the low fat sub sandwiches at Subway Restaurant. Don’t forget about their healthy soups. Some of our favorites include the Chicken Tortilla soup which contains only 110 calories and 1.5 total fat grams. Another excellent choice is the Roasted Chicken Noodle soup for 80 calories and if you’re in the mood for Rosemary Chicken and Dumplings soup - try Subway's for 90 calories and 1.5 total fat Grams.
And if you're trying to watch the number of carbohydrates in your diet, take a look at their salad selections - they are extensive and all taste great.
6-inch Roast Beef Sandwich - 310 calories
6-inch Black Forest Ham Sandwich - 290 calories
Oven Roasted Chicken Breast Salad - 130 calories
1 Cup of Roasted Chicken Noodle Soup - 80 calories
1 Oatmeal Raisin Cookie - 200 calories
Diet Bites is a Trademark