After you order your healthy Subway sandwich, you may be tempted to waste your good intentions by giving in and buying a cookie. Subway's cookies are loaded with fat and sugar and contain nutritionally empty calories that will tip the scales, but not in your favor.
Calories
The calories in Subway cookies range from 200 in the chocolate chunk and oatmeal raisin cookies to 220 calories in the peanut butter, sugar and macadamia nut cookies. Of the 200-plus calories in the cookies, the vast majority come from fat and sugar.
Major Ingredients--Fat and Sugar
The fat grams vary from 8g in the oatmeal raisin cookie to 12g in the peanut butter and sugar cookies. According to the Subway website, 110 calories of the 220 total calories in the peanut butter, sugar and white macadamia nut cookies come from fat. That means that 50 percent of the total calories in these cookies are from fat, some of it saturated. Saturated fat ranges from 4g or 36 calories in the oatmeal raisin to 6g or 54 calories of saturated fat in the chocolate chip cookies. There are no trans-fats in the cookies. The sugar content ranges from 14g in the sugar cookies to 20g in the double chocolate cookies. That means the double chocolate cookies have 5 tsp. of sugar per cookie, while the sugar cookies have 3.5 tsp. of sugar per cookie.
Minor Ingredients--Protein and Fiber
The protein content varies from 2g in most cookies, 3g in the oatmeal raisin and 4g in the peanut butter cookies. That calculates into just eight to 12 calories for the dietary requirement of protein. All Subway cookies have 1g of fiber, except for the sugar cookies, which have no fiber at all.
Ratios
According to LiveStrong.com's MyPlate, a 6-inch Subway Club sandwich has 320 calories, 6g of fat, 47g of carbs and 24g of protein. The sandwich provides a healthy ratio of 16 percent fat, 56 percent carbs and 28 percent protein. Adding a chocolate chip cookie changes the ratios for that meal dramatically, reducing the protein percentage from 28 to 19 and increasing the fat percentage from 16 to 26 percent.
Considerations
If you must have a cookie, the best choice is the oatmeal raisin. It has the fewest calories, the least amount of fat and the most protein of the cookies on Subway's menu.
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