Since 1965, Subway Restaurants have been giving fast food a healthy option. Their sandwich artists prepare them your way, while you watch. You are in control of the nutrition and calories your sandwich contains.
Types of Sandwiches
Subway's most popular 6" sandwiches are the Turkey Breast with 280 calories, Black Forest Ham with 290, Oven-Roasted Chicken with 320 and Roast Beef with 310. Fat calories range from 30 in the Turkey to 40 in all others. Protein ranges from 18g in the Turkey and Ham to 26g in the Roast Beef.
Considerations
Sodium levels vary from 750mg in the chicken sandwich to 1200mg in the ham. vegetable toppings are all low-calorie, nutritious choices. The Chipotle Southwest sauce has 100 calories, 90 from fat and 220mg sodium. The Fat-Free Honey Mustard and Sweet Onion sauces have only 30 to 40 calories and 85 to 120mg sodium. Bacon, cheese and mayo toppings add high-fat calories, while mustard is just 5 calories, with zero from fat.
Other Menu Items
Other menu items include 240 to 390 calorie flat-bread sandwiches, 150 to 200 calorie mini-subs, 80 to 340 calorie soups, 50 to 140 calorie salads and zero to 340 calorie salad dressings. The breakfast menu includes 140 to 220 calorie egg muffin melts and 320 to 520 calorie omelet sandwiches.
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