*Nutritional & Dietary Guide
Type of Sub |
Calories |
Fat(g) |
Sat.Fat(g) |
Cholest.(mg) |
Carb(g) |
| Veggie Delite | 230 | 3 | 1 | 0 | 44 |
| Turkey | 280 | 4.5 | 1.5 | 20 | 46 |
| Turkey & Ham | 290 | 5 | 1.5 | 25 | 46 |
| Ham | 290 | 5 | 1.5 | 25 | 46 |
| Roast Beef | 290 | 5 | 2 | 20 | 45 |
| Subway Club | 320 | 6 | 2 | 35 | 46 |
| Roast Chicken | 320 | 5 | 2 | 45 | 47 |
| Turkey Mini | 220 | 3.5 | 1.5 | 15 | 36 |
| Ham Deli | 210 | 4 | 1.5 | 10 | 35 |
| Roast Beef Deli | 220 | 4.5 | 2 | 15 | 35 |
| Tuna | 450 | 22 | 6 | 40 | 46 |
| Seafood | 400 | 16 | 5 | 25 | 52 |
| B.M.T | 480 | 24 | 9 | 55 | 46 |
| Cold Cut | 440 | 21 | 7 | 55 | 47 |
| Melt | 410 | 16 | 6 | 45 | 47 |
| Steak&Cheese | 390 | 14 | 5 | 35 | 48 |
| Meatball | 530 | 26 | 10 | 55 | 53 |
| ChickenTeriyaki | 370 | 5 | 1.5 | 50 | 59 |
| Turkey Bacon | 410 | 17 | 4.5 | 35 | 48 |
| Cookies |
Calories |
Fat(g) |
Sat.Fat(g) |
Cholest.(mg) |
Carb(g) |
| Chocolate |
210 |
10 |
4 |
15 |
30 |
| Oatmeal Raisen |
200 |
8 |
2.5 |
15 |
30 |
| Peanut Butter |
220 |
12 |
4 |
10 |
26 |
| White Mac. |
220 |
11 |
3.5 |
15 |
28 |
| Double Chocolate |
210 |
10 |
4 |
15 |
30 |
| Salads |
Calories |
Fat(g) |
Sat.Fat(g) |
Cholest.(mg) |
Carb(g) |
| Veggie | 50 | 1 | 0 | 0 | 9 |
| Turkey | 100 | 2 | .5 | 20 | 11 |
| Turkey & Ham |
120 | 3 | .5 | 25 | 11 |
| Ham | 110 | 3 | 1 | 25 | 11 |
| Roast Beef |
120 | 3 | 1.5 | 20 | 10 |
| Club | 150 | 3.5 | 1.5 | 35 | 12 |
| Chicken Breast |
140 | 3 | 1 | 45 | 12 |
| Tuna | 240 | 16 | 4 | 40 | 11 |
| Seafood | 200 | 11 | 3.5 | 25 | 17 |
| B.M.T | 280 | 19 | 8 | 55 | 11 |
| Cold Cut | 230 | 15 | 6 | 55 | 11 |
| Melt | 200 | 10 | 4.5 | 45 | 12 |
| Steak | 180 | 8 | 3.5 | 35 | 12 |
| Meatball | 320 | 20 | 9 | 35 | 18 |
USDA Nutrition Database & the American Diabetes Association Exchange Lists
* Order less cheese, bacon, & regular mayo. * Try fat free condiments like Subway Honey Mustard, *Choose delicious Honey Oat Bread
Jared's Story
You know Jared - he's the guy who once
weighed 425 pounds and lost 265 pounds by
exercising regularly & replacing his high-fat diet
w/one that included Subway's delicious subs. 3 years
later, Jared keeps the weight off by incorporating
a balanced diet & regular exercise into his lifestyle.
By following these simple tips, you too can enjoy
a healthy, active lifestyle too!
* Eat 3 meals a day and small snacks that
are all low in saturated fat.
*Eat
balanced meals that include a variety of
fruits, vegetables, fish,lean
meats, grains, cereals,
low-fat dairy products & skim milk.
*Increase your physical activity. Exercise is critical to achieving & maintaining a healthy body weight.
(Bally's Fitness members get 10% off
@ Subway Landmark Plaza)
* Load up on veggies that are low in saturated
fat & calories & are packed w/ nutrients.
*Substitute noncaloric beverages like water,
diet soda, & fruit juices for regular soda.
Making better food choices & increasing physical exercise can improve the way you look & feel, Look what it did for Jared!
Calories
Fat(g)
Burger King Whopper
710
45
KFC original recipe chicken
540
34
Taco Bell Taco
510
30
McDonalds Big Mac
590
34
So in other words,
10 Subway Turkey subs = 1 burger king whopper
in FAT intake.
How Jared lost weight, was by avoiding
harmful fast food like burger king, mcdonalds,
& Taco Bell. It didn't all start that way for him
he too had to make changes in his life....(read on to learn more)
Healthier ways to order @ Subway
Red Wine Vinegrette & Sweet Onion Sauce to
add flavor to your subs & Salads.
or wheat for extra fiber.
Quiznos vs. Subway
Just for fun, we've decided to tackle the recent popular debate of what's better Quiznos or Subway. Well since this part of the site is on nutrition, we will focus on the nutritional & health side of the issue when comparing the two. It's easy to say we'll be biased and say Subway's better, but our conclusion as you will see is based on facts given by the FDA, the USDA, and if you want to go even further, you can to do a google search and find a plethora of information on calorie/fat statistics and as an example you can check out this site: Calorieking
| Calories | Fat | |
| Quiznos Turkey Sub/Burger |
730 | 29 |
| Subway Turkey Sub |
280 | 4.5 |
As you can see eating 7 Subway turkey subs = 1 Quiznos Turkey burger in Fat intake.
Also 3 Subway Turkey Subs = 1 Quzinos Turkey Burger in caloric intake as well. This Turkey burger from Quiznos is being used as the example because it is actually the healthiest product that Quiznos has, or rather it's the one that they promote as being the "healthiest" sub, so you can pretty much imagine what their other subs are like, exactly the same or if not worse as a McDonald's Big Mac, or a Burger King whopper.
| Subway Landmark Plaza 6224 Little River Turnpike Alexandria, VA 22312 Phone(703)941-2200 Fax(703)941-2209 M-Sat 9-11 Sun 10:30-8 dmvsubway@dmvsubway.com |
Subway Mark Center 1470 N Beauregard Alexandria, VA 22311 Phone(703)820-1211 Fax(703)820-5222 M-Sat 9-11 Sun 10:30-8 dmvsubway@dmvsubway.com |
