When you're trying to eat healthy, a turkey submarine sandwich can be a low-calorie option. Add all the vegetables, choose lower-fat sauce options like light mayonnaise and hold the cheese and you’ve got one of the healthiest fast-food offerings available.
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A turkey sub typically includes bread, turkey, cheese, mayo and assorted vegetables. Many sub shops have multiple bread options, with wheat and Italian bread at the top of the list. Popular options for cheese include American, pepper jack or provolone. Available vegetables include lettuce, green peppers, olives, pickles, banana peppers, cucumbers, onions, tomatoes and even jalapeno peppers.
Sandwich Nutrition Facts
A 6-inch restaurant-style sub, made with the above ingredients, without the mayo and cheese, has 280 calories, 3.5 grams of fat, 47 g of carbohydrates and 18 g of protein. The 12-inch restaurant-style sub has 570 calories, 7 g of fat, 94 of carbohydrates and 35 g of protein, Subway reports on its website.
Mayo and Cheese Nutrition Facts
One 15-gram serving of cheddar cheese has 60 calories and 5 g fat, Subway reports. Pepperjack cheese has 50 calories and 4 g of fat and American cheese packs 40 calories and 3.5 g of fat in 11-gram servings; provolone cheese has 50 calories and 4 grams of fat and Swiss cheese has 50 calories and 4.5 g of fat, both in 14-g servings. Regular mayonnaise provides 110 calories and 12 g of fat per tablespoon, while light mayo has 50 calories and 5 g of fat per tbsp. The 6-inch sub typically has 1 tbsp. of sauce and a 12-inch sub usually has 2 tbsp.