Subway is known for providing healthy fast-food meal options, although it is important to read the nutrition labels because some of their sandwiches contain more calories and fat than others. The Tuscan Chicken Melt was a limited-time Subway variety that is higher in calories than a number of the other sandwiches offered. However, the choice of bread and toppings makes a difference as to the total nutrition of the sandwich.
Ingredients
The Tuscan Chicken Melt comes with a seasoned chicken breast, melted cheese of your choice and vinaigrette. As with any sandwich at Subway, you can choose the toppings and bread for your sandwich. For a healthier sandwich, choose oat or wheat bread and top it with an abundance of vegetables like lettuce, tomato, cucumber and peppers. If you skip the cheese, the sandwich will have less fat and cholesterol. This might be a wise choice, as the sandwich already contains fat in the vinaigrette and chicken.
Calories, Fat and Cholesterol
A 6-inch sized Subway Tuscan Chicken Melt contains 390 calories. It has 8 g of fat, 4 g of which is saturated, and 60 mg of cholesterol. These numbers are higher than many of Subway's other options. For instance, a 6-inch Veggie Delight sandwich has 230 calories and 2.5 g of fat and a 6-inch Black Forest Ham sandwich contains 290 calories and 4.5 g of fat. Nonetheless, the Tuscan Chicken melt is much healthier than other fast-food options like burgers and fries.
Additional Nutrients
A significant problem with the Tuscan Chicken Melt is that it contains 1210 mg of sodium. The American Heart Association recommends that you aim to consume less than 1,500 mg of sodium each day. This sandwich almost meets that recommendation. The sandwich also has 55 g of carbs, 5 g of fiber, 13 g sugar and 28 g of protein. It also provides a few vitamins and minerals to your diet with 15 percent daily value of vitamin A, based on a 2000-calorie diet, 40 percent DV of vitamin C, 15 percent DV calcium and 25 percent DV iron.
Considerations
The Tuscan Chicken Melt was a limited time sandwich at Subway and as of February 25, 2011, is not currently on the Subway menu. It might come back to the stores at some point, but since Subway offers made-to-order sandwiches, you could order a similar sandwich instead. Some similar options include the Sweet Onion Chicken Teriyaki sandwich or the Subway Melt.
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