Subway was started in 1965 by Fred DeLuca, who was trying to make some money to pay for his education to become a medical doctor. Today, Subway is the world's largest submarine sandwich chain. It features made-to-order subs and customers pick the bread, the meats and cheeses, toppings and condiments. The company makes nutrition facts about its sandwiches easily available on its website.
Portion Size and Calories
A portion size for a Subway sandwich is 6 inches. That means if you get a foot-long sub, you have to double all the postd values. Subway features eight subs with 6 g of fat or less, ranging from Black Forest Ham to Veggie Delight. They provide differing amounts of calories. The lowest is the Veggie Delight with 230 calories and the highest is the Sweet Onion Chicken Teriyaki with 380 calories. Assuming that you drink water or another calorie-free beverage, and skip the chips, these subs are low to moderate in calories.
Subway offers two other cold subs not on the low fat list. The Cold Cut Combo provides 410 calories and the Tuna sub provides 530 calories. Subway also offers toasted subs. The lowest in calories among them is the BLT with 360 calories, and the highest calorie sub is the Meatball Marinara with 580 calories.
Fat and Cholesterol
All of the featured Subway sandwiches have 6 grams of fat or less. Adding extra cheese, bacon, or mayonnaise will increase the fat and cholesterol. The Cold Cut Combo provides 16 g of fat and the Tuna provides 30 g of fat. Both of these are considered high in fat. Of the toasted subs, the lowest in fat is the Steak and Cheese with 10 g and the highest is the Chicken and Bacon Ranch and the Spicy Italian, both with 28 g of fat. Cholesterol comes from animal products only, so the subs with lots of meat and cheese are the highest in this nutrient.
Sodium
Subway subs provide a wide range of sodium amounts. The lowest is the Veggie Delight with 410 mg, and the highest is the Feast, which provides 2,610 mg. According to the American Dietetic Association, the recommended daily range for sodium intake is 1,500 mg to 2,300 mg, depending on your medical condition. Therefore, all of the subs featured are considered moderate to high in sodium.
Carbohydrate, Fiber, and Sugar
On a nutrition facts label, total carbohydrate is broken down into its components of fiber, sugar, and other starches. The carbs provided come mainly from the bread, cheese, and any sauces on the meat. The lowest carb sub from Subway is tied between the BLT, Tuna and Veggie Delight, which all provide 45 g of carb, or three carbohydrate exchanges. The highest carbohydrate sub is the Meatball Marinara with 70 g of carb.
The fiber content of all Subway subs is roughly 4 g to 6 g, which is a good source of fiber and comes from both the bread and the veggies on the sub.
None of Subway's subs is really high in sugar. The highest in sugar is the Sweet Onion Chicken Teriyaki sub, which provides 17 g of sugar, mainly due to the sweet teriyaki sauce on the chicken.
Protein
The protein content of Subway's subs varies widely from 39 g in both the Feast sub and the Big Philly Cheesesteak sub, to 8 g in the Veggie Delight. The more meat and cheese a sub has, the higher in protein it will be.
Vitamins and Minerals
The nutrition facts label on Subway's website reports vitamins A and C, calcium, and iron as percentages of daily values. Most subs with any vegetables on them will be a good source of vitamin C. Subs with cheese will provide some calcium. Subs featuring red meat will be a good source of iron.
Where to Buy
Not all subs are available at all locations. Check Subway's website for full nutrition information as well as availability at www.subway.com.
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