Submarina is a California submarine sandwich chain restaurant that offers consumers a variety of lower fat sandwiches as well as some that are less healthy. The nutrition information is based on the 6-inch sized sandwich. According to Brent Agin and Shereen Jegtvig, authors of "Superfoods for Dummies," a sub sandwich shop can be a healthy fast food selection if you know what meats, toppings and spreads to choose. The nutrition facts from Submarina can help.
Sub Favorites
The Sub Favorites at Submarina are the most popular sandwiches. Each sandwich contains between 4 and 7 g of fiber. The Turkey Club has 480 calories and 20.5 g of fat, 8.5 of which are saturated. The turkey has 2183 mg of sodium. The Italian Sub has 2359 mg of sodium with 600 calories and 34 g of fat. The Albacore Tuna is the least healthy with 1539 mg of sodium, 780 calories and 54 g of fat, 13 of them saturated. The Vegi is the lowest in calories with 470 and also has 27 g of fat and 725 mg of sodium.
Sub Classics
The Sub Classics are prepared with one slice of provolone cheese, and are each a good source of protein, with between 15 and 35 g per sandwich. The Turkey has 400 calories, 13 g of fat and 1640 mg of sodium. The Ham has more sodium with 2012 mg and has 420 calories and 16.5 g of fat. The Salami has the most sodium with 2270 mg, 620 calories and 36.5 g of fat. The Bacon Sub, surprisingly, has the least fat with 13 g as well as only 340 calories and 993 mg of sodium.
Sub Melts
The Sub Melts are hot sandwiches with melted cheese. Each sub is a good source of fiber and protein, but still contains an unhealthy amount of salt and fat. The Chicken Breast has 400 calories, 13 g of fat, 1580 mg of sodium. The Hot Pastrami has 370 calories, 16 g of fat and 1075 mg of sodium. A meatball sub has 2450 mg of sodium, 21 g of fat and 860 calories. The French Dip has 2040 mg of sodium, 17 g of fat and 450 calories.
Toppings and Spreads
The nutritional information for the subs does not include toppings or spreads, which can increase the calories, fat and salt in each sandwich. Vegetables, such as lettuce, tomato or sprouts, will add only about 10 calories and 0 g of fat to your sub. A slice of cheese will add 150 calories, 3.5 g of fat and 470 mg of sodium. Ranch dressing has 51 calories, 5.5 g of fat and 124 mg of sodium. Balsamic vinaigrette has only 2 g of fat and 72 mg of sodium.
Considerations
Agin and Jegtvig suggest ordering a sandwich with lean meats, such as ham or turkey, rather than higher fat choices, including salami, pepperoni and bacon. Adding several different types of vegetables will add fiber to your sandwich without too many calories and does not add any fat. Pass on the spreads, such as salad dressing or mayo, and eat your sandwich with mustard or balsamic vinaigrette instead.
References
- "Superfoods for Dummies"; Brent Agin and Shereen Jegtvig; 2009
- Submarina: Nutrition
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