Subway is a fast food sandwich restaurant that is often portrayed as being the place to go if you are trying to eat healthier and lose weight. The restaurant offers several sandwiches and salads that are low in fat and supply a good amount of vitamins and minerals. The Sweet Onion Teriyaki Chicken sandwich is one of the low-fat options available and comes in a 6-inch and 12-inch size; you can also order it on flatbread. If you are watching your weight, this sandwich can be a low-fat addition to your diet.
Calories
Many of the sandwiches on the menu at Subway are low enough in calories that they can be part of your healthy eating plan. Watching your caloric intake is an important part of your health because if you eat more than you burn, you may end up gaining weight, which can lead to conditions like heart disease and diabetes. The 6-inch Sweet Onion Teriyaki sandwich is low in calories with just 380. The 12-inch version contains 750; this sandwich made on flatbread has 390 calories.
Fat
The Sweet Onion Teriyaki sandwich is low in fat so you can consider including it as a part of your regular diet. You need some healthy fats in your diet so you are able to absorb the vitamins and minerals from your food, but taking in too much fat is unhealthy. MayoClinic.com adds that limiting your intake of saturated fat may help reduce your risk of heart disease, as well as type 2 diabetes. The 6-inch has 4.5 g of fat and 1 g of saturated fat while the 12-inch has 9 g of fat and 2.5 g of saturated fat. Made on flatbread, the sandwich contains 7 g of fat and 1.5 g of saturated fat. None of the sandwiches contain trans fat.
Sodium
One of the concerns with sub sandwiches from Subway is the high sodium content of the meat and sauces included in their recipes. MayoClinic.com reports that most people consume far more sodium than they need, which can lead to health consequences like high blood pressure or kidney disease. The average person should limit his salt intake to 2,300 mg or less per day. The 6-inch Sweet Onion Teriyaki has 900 mg of sodium, the 12-inch has 1,810 mg and the flatbread version has 1,050 mg.
Vitamins and Minerals
The Sweet Onion Teriyaki chicken contains a healthy dose of protein, which helps give you energy. The 6-inch has 26 g, the 12-inch has 51 g and the flatbread sandwich has 25 g. You will obtain 8 percent of your vitamin A needs from the 6-inch or flatbread versions and 20 percent from the 12-inch. The 6-inch and flatbread versions supply 30 percent of your vitamin C needs and the 12-inch supplies 60 percent. You get 35 percent of your daily calcium needs from the 6-inch, 10 percent from the flatbread and 70 percent from the 12-inch. The 6-inch and flatbread also supply 20 percent of your daily iron needs and the 12-inch supplies 35 percent.
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