Subway sandwiches

Subway has made a name for itself as the supplier of fresher, healthier meals than offered by other fast food joints. That doesn’t mean all its subs are crafted equally. Subway offers eight 6-inch sandwiches with six or fewer grams of fat, and hovering near that menu really won’t steer you wrong. Drifting toward the deluxe sandwich line-up, however, can cause your lunch-hour nutritional stats to jump up quickly, adding both extra calories and more fat. All nutritional info assumes a 6-inch sub on 9-Grain Wheat bread with no cheese or sauce.

Veggie Delite (Lettuce, tomatoes, green peppers, red onions, cucumbers)

Calories: 230
Fat: 2.5 g
Cholesterol: 0 mg
Sodium: 310 mg
Carbohydrates: 44 g
Fiber: 5 g
Protein: 8 g

Turkey Breast (Lettuce, tomatoes, red onions)

Calories: 280
Fat: 3.5 g
Cholesterol: 20 mg
Sodium: 810 mg
Carbohydrates: 46 g
Fiber: 5 g
Protein: 18 g

Turkey Breast and Black Forest Ham (Lettuce, tomatoes, red onions)

Calories: 280
Fat: 4 g
Cholesterol: 20 mg
Sodium: 820 mg
Carbohydrates: 46 g
Fiber: 5 g
Protein: 18 g

You can go to Subway’s website and use their “Calculate Yours” option to build your sandwich and see which toppings change your sandwich’s nutritional value. With as much customization as Subway allows, changing what goes on your sandwich can greatly alter your nutritional intake.

Based on a 2,000 calorie diet, the recommended daily nutritional intakes are: Fat – 65 g; Saturated Fat – 20 g; Cholesterol – 300 mg; Sodium – 2400 mg; Potassium – 3500 mg; Carbohydrates – 300 g; Fiber – 25 g; Protein – 50 g.

Consult a nutritionist or doctor for more information on your personal recommended daily nutritional intake.