Subway is a globally-franchised sandwich shop that offers numerous condiments and side orders in addition to traditional submarine sandwiches. Although nutrition information can vary from sandwich to sandwich, Subway does publish data for all menu items across 16 categories. Provided information includes serving size, calories, total fat, calories from fat, saturated fat, trans fat, dietary fiber, carbohydrates, sugars, sodium, vitamin A, vitamin C, iron, calcium, cholesterol and protein.
Sandwich Nutrition
Subway provides nutrition information for all but its low-fat footlong sandwiches using a standard configuration of 9-grain bread, lettuce, tomatoes, onions, green peppers and cucumbers in a 6-inch size. Calories range from the 230 in the Veggie Delight to 580 in the Big Pastrami and Meatball Marinara sandwiches. Overall, sandwiches provide relatively similar nutrition in terms of vitamins, iron, calcium and fiber, but fat grams range from 30 in the Subway Tuna to just 2 1/2 in the Veggie Delight. Cholesterol ranges from 0 in the Veggie Delight to 95 milligrams in the Chicken and Bacon Ranch.
Customer Variations
As Subway allows you to build your sandwich any way you would like, you can effectively make any sandwich as nutritious or as unhealthy as you would like. For example, while the Subway Veggie Delight is the lowest-calorie standard sandwich on the Subway menu, if you add oils, salt and even extra vegetables to the sandwich, you will increase the calories and sodium of the sandwich, and possibly also the fat and cholesterol. On the other hand, by not adding cheese, sauces or mayonnaise to more caloric subs, you can keep calories and fat in check.
Breads
Your choice of the nine types of sandwich bread that Subway offers can also affect the nutrition of your sandwich. Available options are the honey oat, parmesan oregano, Italian (white), 9-grain wheat, hearty Italian, Italian herbs and spices, roasted garlic, flatbread and Monterey cheddar. Overall, breads have similar nutritional value, ranging in calories from 200 for the Italian (white) to 260 for the honey oat, but the roasted garlic contains far and away the most sodium at 1,360 mg, compared to other breads in the 390 to 620 mg range. Flatbread carries the most fat at 4 1/2 g, as compared with the 2 to 3 g found in other breads.
Desserts, Sides and Beverages
The dessert, sides and beverages area of the Subway menu is loaded with calories that do not provide much additional nutrition. Cookies and desserts average about 220 calories per serving, chips can have up to 340 calories and sugared beverages can pack up to 680 calories, all while providing hardly any vitamins, protein or fiber. Only the soups on this portion of the menu contain nutritional value and are mostly lower in calories.
Sizes
Controlling the size of your Subway sandwich is a helpful way to keep calorie and fat content down. Eating foot-long sandwiches instead of 6-inch sandwiches, even for low-fat sandwiches, is a sure way to get too many calories in your diet. Subway has a line of low-fat 6-inch sandwiches with less than 6 g of fat each, and these sandwiches tend to have lower calories as well. The low-fat 6-inch sandwiches available at Subway are the Black Forest Ham, Oven Roasted Chicken, Roast Beef, Subway Club, Sweet Onion Chicken Teriyaki, Turkey Breast, Turkey Breast and Black Forest Ham and the Veggie Delight.
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