Food On The Run: Subway

10SHARES

By: , SparkPeople Blogger
1/28/2009 5:00 PM   :  327 comments

Subway provides many healthy options for a balanced meal when eating away from home. As part of a continuing series called Food On The Run, about how to find healthful options at popular chain restaurants, learn what to select the next time you are out.







Subway

6-inch Jared Sandwiches (Values include 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers, pickles and olives.)

Ham
Calories – 290
Fat – 5 grams
Protein – 18 grams
Carbohydrate – 47 grams
Sodium – 1260 mg

Roast Beef
Calories – 290
Fat – 5 grams
Protein – 19 grams
Carbohydrate – 45 grams
Sodium – 900 mg

Turkey Breast
Calories – 280
Fat – 4.5 grams
Protein – 18 grams
Carbohydrate – 46 grams
Sodium – 1000 mg

Turkey Breast and Ham
Calories – 290
Fat – 5 grams
Protein – 20 grams
Carbohydrate – 47 grams
Sodium – 1210 mg

Veggie Delite
Calories – 230
Fat – 3 grams
Protein – 9 grams
Carbohydrate – 44 grams
Sodium – 500 mg

Ham Mini Sandwich
Calories – 180
Fat – 3 grams
Protein – 11 grams
Carbohydrate – 30 grams
Sodium – 710 mg

Roast Beef Mini Sandwich
Calories – 190
Fat – 3.5 grams
Protein – 13 grams
Carbohydrate – 30 grams
Sodium – 600 mg

Turkey Breast Mini Sandwich
Calories – 190
Fat – 3 grams
Protein – 12 grams
Carbohydrate – 30 grams
Sodium – 670 mg

Jared Salads (Values include lettuce, tomatoes, onions, green peppers, olives, carrots and cucumbers. Values do not include dressing or croutons.)

Salad with Ham
Calories – 120
Fat – 3 grams
Protein – 12 grams
Carbohydrate – 14 grams
Sodium – 840 mg

Salad with Over Roasted Chicken Breast
Calories – 140
Fat – 2.5 grams
Protein – 19 grams
Carbohydrate – 11 grams
Sodium – 390 mg

Salad with Roast Beef
Calories – 120
Fat – 3 grams
Protein – 13 grams
Carbohydrate – 12 grams
Sodium – 480 mg

Salad with Subway Club
Calories – 150
Fat – 4 grams
Protein – 18 grams
Carbohydrate – 14 grams
Sodium – 870 mg

Salad with Sweet Onion Chicken Teriyaki
Calories – 210
Fat – 3 grams
Protein – 20 grams
Carbohydrate – 26 grams
Sodium – 780 mg

Salad with Turkey Breast
Calories – 110
Fat – 2.5 grams
Protein – 12 grams
Carbohydrate – 13 grams
Sodium – 580 mg

Salad with Turkey Breast & Ham
Calories – 120
Fat – 3 grams
Protein – 14 grams
Carbohydrate – 14 grams
Sodium – 790 mg

Salad with Veggie Delite
Calories – 60
Fat – 1 gram
Protein – 3 grams
Carbohydrate – 11 grams
Sodium – 80 mg

Fat Free Italian Salad Dressing
Calories – 35
Fat – 0 grams
Protein – 1 gram
Carbohydrate – 7 grams
Sodium – 720 mg

Ranch Salad Dressing
Calories – 320
Fat – 6 grams
Protein – 0 grams
Carbohydrate – 3 grams
Sodium – 560 mg

Apple Slices
Calories – 35
Fat – 0 grams
Protein – 2 grams
Carbohydrate – 9 grams
Sodium – 0 mg

Raisins
Calories – 140
Fat – 0 grams
Protein – 2 grams
Carbohydrate – 33 grams
Sodium – 0 mg

Dannon All Natural Strawberry Yogurt
Calories – 110
Fat – 1 gram
Protein – 5 grams
Carbohydrate – 20 grams
Sodium – 65 mg

Chicken Tortilla Soup
Calories – 110
Fat – 1.5 grams
Protein – 6 grams
Carbohydrate – 11 grams
Sodium – 440 mg

Chipotle Chicken Corn Chowder Soup
Calories – 140
Fat – 3 grams
Protein – 5 grams
Carbohydrate – 22 grams
Sodium – 900 mg

Chicken & Dumpling Soup
Calories – 170
Fat – 5 grams
Protein – 8 grams
Carbohydrate – 23 grams
Sodium – 810 mg

Fire Roasted Tomato Orzo
Calories – 130
Fat – 1 gram
Protein – 6 grams
Carbohydrate – 24 grams
Sodium – 410 mg

Golden Broccoli & Cheese Soup
Calories – 180
Fat – 11 grams
Protein – 5 grams
Carbohydrate – 16 grams
Sodium – 990 mg

Minestrone Soup
Calories – 90
Fat – 1 gram
Protein – 4 grams
Carbohydrate – 17 grams
Sodium – 910 mg

New England Clam Chowder
Calories – 150
Fat – 5 grams
Protein – 6 grams
Carbohydrate – 20 grams
Sodium – 990 mg

Roasted Chicken Noodle Soup
Calories – 80
Fat – 2 grams
Protein – 6 grams
Carbohydrate – 12 grams
Sodium – 950 mg

Rosemary Chicken and Dumpling
Calories – 90
Fat – 1.5 grams
Protein – 6 grams
Carbohydrate – 14 grams
Sodium – 810 mg

Spanish Style Chicken & Rice with Pork
Calories – 110
Fat – 2.5 grams
Protein – 6 grams
Carbohydrate – 16 grams
Sodium – 980 mg

Tomato Garden Vegetable with Rotini
Calories – 90
Fat - .5 grams
Protein – 3 grams
Carbohydrate – 20 grams
Sodium – 820 mg

Vegetable Beef Soup
Calories – 100
Fat – 2 grams
Protein – 5 grams
Carbohydrate – 17 grams
Sodium – 960 mg

Please let me know what other restaurant information would be helpful. Does having healthier options help you stay on track and avoid temptation?


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Comments

  • 484352
    327
    Read Food Babe. There is nothing at subway that is healthy or good for you. When she went to eat, she had lettuce, some peppers and not even their oil or vinegar. Their bread is atrocious and their meat and cheese are both heavily processed. While they may be lower in calories than fast food, bottom line, none of these are options are "real" food. But it comes down to what you have time for and what you can afford...I totally get that. - 9/4/2014   12:48:49 PM
  • 326
    Plus...where do they get off charging more for a salad than a sandwich? They know people are trying to eat healthier so they rack up the price of the cheapest thing on the menu. Shame on all the food chains for doing the same thing. - 4/23/2012   2:49:39 PM
  • 325
    I used to think Subway was such a good choice, but I gave up deli meats back in February. It may be real meat, but the chemicals they put into it to hold it together and preserve it don't make it healthy. I cook chicken or turkey myself now and make my own sandwiches. - 4/23/2012   2:48:50 PM
  • NINJA_SMOO
    324
    Everytime I eat Subway I feel sick for two or three days afterwards. Regardless of what the nutritional values are, that shouts at me that there's some ingredient in there that humans aren't supposed to ingest.

    If I ever eat Subway again, it will be too soon. - 3/16/2012   10:08:49 AM
  • 323
    I absolutely LOVE Subway! And this gives me more reasons to love it :) - 12/8/2011   2:53:26 PM
  • 322
    I find that subway sandwiches are a good way to eat healthy when I am on the run. They contain so much salt though... - 11/14/2011   7:05:02 AM
  • 321
    Now this looks like something I would be willing to work into my daily numbers. Since I eat my sandwiches dry, I don't have the empty calories of the sauces and I also have them load up on ALL the veggies on my turkey sandwich. - 8/9/2011   1:08:50 PM
  • 320
    My hubby and I LOVE Subway. I actually worked at Subway for 2 years and I lost tons of weight (even eating Subway everyday I never got sick of them.) I love that they have apples, yogurt etc. I am shocked that someone said their veggies were on the brink of rot. Not at the Subway I used to work at... 0_o even we employees took pride in the fact our veggies where fresh. If anything was off we wouldn't sell it.

    If you want to cut sodium cut things like pickles, olives etc. I always get the roast chicken or the veggie which has under 700mg of sodium. I have that and plenty of water plus some apples and the gym. Sharing a house with other + going to the gym often means hubby and I wouldn't eat until after 10pm if we didn't do Subway sometimes. I really think it has made me be able to make healthier choices. We eat a lot less sodium most of the week. I love Mrs Dash :P - 5/18/2011   8:21:34 PM
  • 319
    I need to eat at Subway more often. - 3/28/2011   1:40:23 PM
  • 318
    I too enjoy Subway, however, they do pile on the meat which is way too much for a serving and the sodium has to come down alot! - 3/28/2011   11:25:13 AM
  • 317
    Subway is my favorite fast food. You actually can make it pretty healthy. Monday I had the turkey breast/ham. Soooo good. - 2/3/2011   12:12:10 PM
  • 316
    When I get that craving for subway, I give in and get a footlong roast beef sandwich, I eat 1/2 for lunch and the other for dinner or save the other half for lunch the next day. I find it satifies my cravings and I don't gain. - 1/17/2011   2:00:50 PM
  • KATHY19542
    315
    I love subway, it may not be perfect but is better than most other fast food places - 1/6/2011   1:46:11 AM
  • 314
    I had Subway for dinner, delicious and I love the fat-free honey mustard, I think its my favorite part of my sandwich. (*_*) - 1/5/2011   10:43:13 PM
  • MAIZY243
    313
    I do most of my traveling with my Youth Group. I have the kids hooked on Subway. They will choose Subway over any other fast food place. Trying to teach them young!! - 1/4/2011   11:39:05 PM
  • 312
    It's better than most fast foods but still too much sodium. - 1/4/2011   10:07:03 PM
  • 311
    i love subway - 12/30/2010   2:48:23 PM
  • 310
    The only "fast food" restaurant in my town is Subway. We have a Dunkin Donuts too, but I don't really eat their food. My favorite sandwich at Subway is one I made up (I'm sure the calorie count isn't as low as the ones listed here). I call it the cordon bleu: Ham, Chicken and Swiss Cheese with Lettuce & Black Olives & Honey Mustard. I think next time I go I'll try the salad option instead. Cutting out the bread will cut back on many carbs and calories. - 12/30/2010   7:31:24 AM
  • SUGARSMOM2
    309
    subway has fresh and it is great taste . get what you want on demand . - 10/16/2010   4:58:10 PM
  • 308
    Whatever the sandwich I get, I always get ALL the veggies. But I have a weakness for the chipotle sauce. If I forgo the cheese, the universe kind of balances out. - 10/14/2010   11:51:38 PM
  • 307
    I get a veggie wrap all the veggies and ask for lots of spinach - no dressing - you will be surprised how much you don't need it - I get some olives and the tomatoes and so forth make it not dry. The sodium in all fast food is very hard on me and yet it IS possible to make do if you really must. - 9/18/2010   5:06:18 PM
  • 306
    Subway breakfast is great! Just wish they had a Drive Thru and better coffee at my location. - 9/16/2010   11:25:26 AM
  • LOVEPETSLADY
    305
    6 inch Turkey w/ lettuce, onion, green pepper, black olives, salt and pepper, oil and vinegar on italian bread is MY sub twice a month. - 8/18/2010   8:06:57 PM
  • 304
    I EAT SUBWAY OFTEN BUT MAY NEED TO FIND OTHER OPTIONS. - 8/5/2010   6:45:45 PM
  • 303
    I love Subway. The one thing I do to cut back a little on the sodium and carbs on the subs is to either only eat 1/2 of the bun or pull out the inside of the bread (kind of scoop it out like a bowl). This cuts back on some of the calories, sodium and carbs. I really like their salads with double chicken breast. Don't even need the dressing if you add pickles. - 7/27/2010   11:37:00 PM
  • AGRLNKY
    302
    I love love love Subway! The new chicken salad is great! - 7/24/2010   4:37:24 PM
  • 301
    Thank you! They're building a Subway 2 blocks from my house!

    Too bad my fav sweet onion chicken teriyaki isn't on here. - 7/23/2010   11:32:06 PM
  • DIMPLES991
    300
    LOVE LOVE LOVE SUBWAY - Yum! - 7/23/2010   4:18:27 PM
  • 299
    Veggie Delight is my favorite! - 7/22/2010   8:19:38 PM
  • 298
    Subway is my fav and I am having it today! - 7/22/2010   2:29:48 PM
  • CUATROMOMMY
    297
    I love Subway! - 7/22/2010   1:43:57 PM
  • 296
    So glad that Subway exists. I eat there at least once a week and it is my go-to place in a pinch every time. - 7/22/2010   10:32:56 AM
  • 295
    I eat lunch at Subway once a week; breakfast at Subway once a week; and dinner at Subway once a week. I heart Subway! - 7/22/2010   9:17:50 AM
  • 294
    I LOVE Subway! - 7/22/2010   8:07:40 AM
  • 293
    I LOVE the veggie delight. Lots of veggies, some mustard, lots of pickles, and sweet onion sauce. It's a little high in salt, but really tasty. The veggie patty is delicious too. - 7/20/2010   11:14:53 AM
  • 292
    I'd like to see the counts on all of their subs since I rarely get just a single meat. The tuna is my favorite and I expect its loaded with fat. The salt levels appear to be high, but since I sweat sooooooooo much, they don't taste salty to me. Thanks for the info! - 7/20/2010   8:32:28 AM
  • PRETTYSPECIAL
    291
    Subway is great for me personally. I only eat the veggie delight because of the high sodium in the meats they use. Heres a tip. When I order I get wheat bread and to save on calories and carbs I will ask that they skip the cheese and scoop out the bread in the middle, then I will ask that they just stuff it with as many veggies as will fit. For my dressing mustard or honey mustard will do the trick. it gives the sandwich a good flavor. If I have to eat out this is my go to place and meal. The veggie delight is good for you, helps you meet the veggie requirement for the day, not to many calories and is definitely a diet friendly healthy alternative to a burger or other fast food. - 7/20/2010   3:20:55 AM
  • 290
    Thanks for the information - 7/19/2010   1:20:40 PM
  • 289
    Thanks for the info. If I eat any fast food it would be Subway, but the sodium - yikes! An occasional indulgence. - 7/18/2010   11:12:13 AM
  • 288
    Veggie sandwich everytime I go! Yum!!! - 7/17/2010   6:53:36 PM
  • 287
    Do love the veggie sandwich - 7/16/2010   11:23:13 PM
  • FOX2566
    286
    Love a Subway loaded with veggies on days when I am not concerned with high sodium. - 7/16/2010   5:26:56 PM
  • 285
    I used to eat at Subway until I found out that their bread contains high fructose corn syrup and really isn't whole wheat. Their meat and cheese contain lots of additives as well as all of their condiments. Yes, they may be lower in calories than some places and if you don't have the option of eating fresh food at home, then go for it. Just don't make it a regular habit. - 7/16/2010   3:49:44 PM
  • 284
    Thank you for sharing, what a great reference too for posting to our nutrition tool. - 7/16/2010   10:09:24 AM
  • 283
    I would like to say thanks to the break down of all the products subway offers- You took the time and condensed it for me -thanks for the effort. I really like subway as for me it is a good choice in moderation and keeps me out of burger places and fried food shops. I have to always tell the server just a bit of dressing , - 7/15/2010   9:17:32 PM
  • MILLERWALT
    282
    I love the tuna with everything, no tomatoes...I like thier tuna! - 7/15/2010   7:54:36 PM
  • 281
    Subway is all processed meat and cheese. It's not that healthy unless you're getting a veggie. Trust me, I work there. I'll only eat their food if I have no choice. - 7/15/2010   5:09:05 PM
  • 280
    If I have to eat fast food, Subway 9 grain wheat with veggies - including spinach and no other things except veggies....vinager if they have it, is great! I think the meat is very high sodium....and I'm a vegetarian anyway. If I want I can have olives...but they do increase sodium. I leave out the cheese - the veggies fill me up and since I don't normally eat bread I'm already cheating. donna - 7/8/2010   12:26:54 PM
  • 279
    Not only is Subway high in sodium ... but I suspect the sodium is also underreported. I am a salt junkie, but a trip to Subway always leaves me miserably swollen. I'll skip it whenever possible! - 7/8/2010   12:07:37 PM
  • IYSHURTADO
    278
    I have to agree with the minority that does not choose Subway has a healthy option, unfortunately. The bread can be squashed down to the size of a fist and is so full of sugar. No way can that fill me up. I lived on veggie delite for so long before I realized I was still starving afterwards. Nope. Not for me. - 7/7/2010   2:41:42 PM

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