The U.S. Department of Agriculture sets the calorie range for adults at 1,600 to 3,000 per day, based on age and activity levels. Choosing on-the-go foods that can fit into a healthy diet is easy when companies make their nutritional information readily available. One company, Subway, lists nutrition information for its sandwiches, including its mini subs, on its website. You can choose mini subs based on calorie count, fat content, protein or carbohydrate levels.
Calories
Dieters can order the turkey breast, veggie delite and black forest ham mini subs, which each contain fewer than 300 calories, according to Subway. The onion chicken teriyaki, roast beef, steak and cheese and turkey breast/black forest ham mini subs all tally under 400 calories, while the spicy Italian and big Philly cheesesteak mini subs have just over 500 calories. The tuna mini sub is the heaviest option with 580 calories.
Fat
MayoClinic.com recommends limiting saturated fat intake to 15 g per day, and you can easily fit the Subway mini subs into this limit, as all have less than 5 g of saturated fat. Looking at the total fat grams, the tuna mini sub contains the most: 30 g. The lowest-fat mini sub, the veggie delite, contains 2.5 g. None of the mini subs contain trans fats.
Protein
Of the under-300-calorie mini subs, the turkey breast and black forest ham options offer the highest protein levels. Both contain 18 g of protein, about the same amount you would find in three eggs. In the 300- to 400-calorie category, the steak and cheese mini sub has the highest protein content with 26 g. The tuna mini sub has 21 g of protein.
Carbohydrates
Most of the carbohydrate calories in the Subway mini subs come from the bread, although choosing a honey-based dressing will also increase the number of carbs in your meal. The Italian, Monterey cheddar and flatbread options contain just under 40 g of carbs for a 6-inch sandwich, while the honey oat option carries the largest carb amount at 49 g.
Considerations
Consult your physician when setting up a new diet plan, as each person has different needs for maintaining good health. You may need to run blood tests to determine nutrition areas to watch, such as cholesterol, sodium, fat or calories. Use the Subway nutrition sheet to help you make the best choices for your diet, whether that is low-calorie, low-carb or low-saturated fat.
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