Subway is a national fast-food sandwich shop that, like many chains before it, started out as a single store. Seventeen-year-old Fred De Luca opened the first store in 1965 with a partner and began franchising shops under the Subway name in 1974. There are now 33,772 Subway shops in 94 countries. Subway markets itself as having low-fat food choices for those who need to watch their weight. The grilled chicken, referred to as "oven-roasted chicken breast" on the Subway menu is offered in a sandwich and in a salad.
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The grilled chicken on the Subway menu is available as a chicken breast patty in a sandwich or as chicken breast strips in a salad. The chicken breast patty comes from rib meat, and also contains water, corn syrup, vinegar powder, corn starch, tapioca, brown sugar, salt, dextrose, garlic powder, onion powder and chicken-type flavor made from corn gluten, yeast extract and preservatives. The plain grilled strips also contains soy protein, without the vinegar, brown sugar, corn and tapioca starches.
The basic 6-inch Oven-Roasted Chicken Breast Sandwich on a 9-grain wheat bread with lettuce, tomatoes, onions, green peppers and cucumbers contains 320 calories. The total number of calories depends on the additions you make to the sandwich. For example, mayonnaise adds 110 calories, shredded Monterrey cheddar cheese adds another 50 calories and two strips of bacon adds 45 more calories.
The Oven-Roasted Chicken Breast Salad, with lettuce, tomatoes, onions, green peppers and cucumbers has 130 calories without any dressing. To keep the calories down, choosing its Fat-Free Italian dressing with 35 calories is the healthier choice. Subway's ranch dressing adds 110 additional calories.
The Oven-Roasted Chicken Breast Salad has 2.5 g total fat and 24 calories from fat, 0.5 g saturated fat, 50 mg cholesterol and no trans fat. The basic Oven-Roasted Chicken Breast Sandwich contains 4.5 g total fat and 40 calories from fat, with 1 g saturated fat, 25 mg cholesterol and no trans fat. MayoClinic.com recommends limiting daily fat intake to 44 to 78 g total fat, and cholesterol to no more than 300 mg per day.
An adult who is in good health requires no more than 2,300 mg sodium per day, about 1 tsp., according to the U.S. Department of Health and Human Services. The Oven-Roasted Chicken Breast Salad contains 270 mg sodium and the Oven-Roasted Chicken Breast Sandwich has 750 mg, nearly one-third of the day's sodium need.
Carbohydrates and Protein
Carbohydrates and protein are both essential to the diet. Carbohydrates provide the main source of energy for the body and protein, found in all the tissues of the body, needs to be replenished daily. The basic 6-inch Oven-Roasted Chicken Sandwich provides 49 g carbohydrates and 23 g protein. The Oven-Roasted Chicken Salad contains 9 g carbohydrate and 19 g protein. When dining at a fast-food restaurant, keep it healthy by choosing small portions, opt for menu items with greens and have grilled meat instead of meat that is breaded and fried.