Subway is an internationally franchised sandwich shop that lets customers choose the bread type, vegetables and condiments for their own sandwiches. The Subway BLT is a standard bacon, lettuce and tomato sandwich, but other ingredients may be added as a customer wishes. Most nutrition information is provided for 6-inch sandwiches and can be doubled to provide information on foot-long sandwiches.
Categories
For each menu item, Subway provides nutrition information across 16 categories. Data is provided in grams for serving size, total fat, saturated fat, trans fat, carbohydrates, dietary fiber, sugars and protein. Cholesterol and sodium information is provided in milligrams. Other nutrition information provided includes calories, calories from fat and the percentage of daily value (DV) of vitamin A, vitamin C, iron and calcium. As each sandwich is custom-made and can vary slightly in terms of nutrition information, Subway defines a standard sandwich as coming with 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers.
Standard BLT
The standard configuration of a Subway BLT sandwich is a 6-inch sandwich with a 164 g serving size that has 360 calories, 120 calories from fat, 13 g of total fat, 6 g of saturated fat, 0 trans fat, 30 mg of cholesterol, 990 mg of sodium, 45 g of carbohydrates, 5 g of dietary fiber, 5 g of sugars, 17 g of protein, 10 percent of DV of vitamin A, 8 percent of DV of vitamin C, 10 percent of DV of calcium and 15 percent of DV of iron.
Breads
Subway offers nine types of standard sandwich breads. For 6-inch sandwiches, Italian (white) bread has 200 calories and 2 g of fat, while the honey oat tops the calorie scale at 250 with 3 g of fat. Nine-grain wheat bread has 210 calories and 2 g of fat, parmesan oregano has 220 calories and 2 1/2 g of fat and hearty Italian bread has 220 calories and 2 g of fat. Roasted garlic bread and flatbread each has 230 calories, but flatbread has 4 1/2 g of fat to the roasted garlic bread's 2 1/2 g. Monterey cheddar has 240 calories and 5 g of fat, while Italian herbs & cheese bread also has 5 g of fat but 250 calories.
Condiments
Calories and fat for Subway condiments are 45 calories and 3 1/2 g fat for bacon, 100 calories and 10 g fat for chipotle southwest sauce, 30 calories and 0 g fat for honey mustard sauce, 50 calories and 5 g fat for light mayonnaise and 110 calories and 12 g fat for mayonnaise. Mustard has 5 calories and 0 g fat, the olive oil blend brings 45 calories and 5 g fat, ranch dressing has 110 calories and 11 g fat, the red wine vinaigrette has 30 calories and 0 g fat, and the sweet onion sauce adds 40 calories and 0 g fat. Vinegar is the lowest-calorie option with no calories or fat content.
Vegetables
None of the vegetables offered at Subway have any fat grams, and many have 0 calories as well. Cucumbers, onions, jalapeno peppers, lettuce, and olives have fewer than 5 calories each. Vegetables with 0 calories include tomatoes, banana peppers, pickles and green peppers.
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