Better Fast Food Choice - Subway

Prairie_Chik

So I went to Subway yesterday with my family. I always get the same sub.
Spicy Italian w/ lettuce, tomato, pickles, jalapenos, green peppers, red onion, sweet onion sauce and mayo.  I looked at the calorie counts and it's a 600 calorie count for the 6"!! That, and the sodium is really off the charts! 
I need to learn what is a better choice for me to order when I go to Subway. I'm not a vegetarian so I won't consider the veggie sub but I am very interested in what anyone else has to say. I also know that if I just change out my sauces to plain mustard, that will make a big difference as well. Any suggestions or comments? 

cwolfman13

Just look at the calorie counts on the board...every sandwich is listed.

Personally 600 calories seems like a reasonable lunch...

livingleanlivingclean

I don't eat subway, but chicken might be a better choice in regards to calories/sodium (in my head, "spicy Italian" is cured meats/salami?)

Different sauces would help too. What about wraps or salads instead of a sub?

haneenelias

i like their tuna sandwich and if you control the amount of calories in your breakfast an lunch 350-600 should be reasonable for lunch

kristen8000

Oven Roasted Chicken, wheat bun, no cheese, most of the veggies (everything but olives basically) and yellow mustard is my go to. I don't tend to track salt (it doesn't affect me, lucky I guess). I feel pickles and jalepenos really add flavor and it's worth it. If I'm in the mood to splurge, I'll get light mayo instead of yellow mustard.

Spicy Italian is my favorite, but on my calorie level, I feel better sicking to 300-400 calories for lunch.

Penthesilea514

I like to get turkey breast on whole wheat with lettuce, tomato, spinach, onions, banana peppers, oregano with oil and vinegar and I believe that is around 450. I would say Italian meats are fattier, so sub in another protein you like (chicken, turkey, etc), and look at the 2 sauces you used- maybe switch to one, or use lite mayo- honey mustard is a lower cal option as well. You could also do your sub perhaps as a salad and cut off the bread calories entirely. You can shave some calories off of it with a few other choices, or accommodate those calories into your daily meal plan (I actually eat several small meals/snacks to deliberately to allow for larger dinners at 800-1000 calories). You have a lot of options.

Prairie_Chik

You are right, cwolfman13. I am overthinking it, aren't I?

kristen8000 and Penthesilea514, both your sandwiches look good. I will keep those in mind next time.

I know Subway Canada is a little different fromthe U.S. Subway. And I AM overthinking. Just trying to set myself up for success!

I appreciate all your input!

DianaGabriela2013

I chose turkey breast, no cheese, add a bunch of veggies including cucumber for some crunch. Add mustard, vinegar, pepper. I really enjoy it that way.

Need2Exerc1se

Switching out the mayo for mustard or vinegar will save calories. Getting a salad instead of a sandwich will save calories.

TeaBea

kristen8000 wrote: »

Oven Roasted Chicken, wheat bun, no cheese, most of the veggies (everything but olives basically) and yellow mustard is my go to. I don't tend to track salt (it doesn't affect me, lucky I guess). I feel pickles and jalepenos really add flavor and it's worth it. If I'm in the mood to splurge, I'll get light mayo instead of yellow mustard.

Spicy Italian is my favorite, but on my calorie level, I feel better sicking to 300-400 calories for lunch.

This^

Light mayo & mustard are a good combination. If I bring the sandwich home I can add ONE slice of 2% cheese (sharp cheddar).

midlomel1971

I just ate a Subway sub about 10 minutes ago. I get a 6 inch turkey sub on wheat w/ spinach, tomatos and cucumbers on it and a dash of Subway vinaigerette and salt & pepper..It's about 300-400 calories. No cheese.

kwtilbury

Here's what's driving the calorie count at subway:
Bread
Cheese
Mayo
Dressing/sauce
Oil

If you want to cut calories, start omitting these.

Sp1tfire

I work there and am the 'go to' person for customers with questions regarding subway's nutritional facts. I usually advise the best way to save calories is to omit the cheese and 'cream based' sauces like chipotle southwest, ranch, creamy sriracha, mayo, etc. Honey mustard is only 35 cals for the standard amount (3 'passes') on a 6 inch. Sweet onion is also low. An important thing to know is that the calorie counts on the boards do not include cheese, despite the fact that 99% of customers get cheese. I wish they included it. If you want cheese, some places have mozzarella and you could get a sprinkling of that, or save even more and get a dash of parmesan to fulfill that taste.

The most extreme way to cut calories from any sub is to get it as a chopped salad. It deducts 170 calories from the 6 inch calories listed. I get the seafood sensation as a salad every day and it ends up being around 240 calories and SUPER filling. Double chicken chopped salads are also excellent, and have a good amount of protein. They usually end up at around 300 calories with honey mustard sauce. The salad counts can be even lower if you get it made with the turkey or ham.

glassyo

You can also have them scoop the inside part of the bread out to save calories. A 6" runs about 50 calories less (hell, yeah I took the scooped out part home and weighed it!).

I don't eat many subway sandwiches anymore but my go to is the kids roast beef on white with lettuce, cucumbers, black olives, and a little mustard. I also went through a steak and cheese (without the cheese) sandwich on white with just some mustard phase.

cerise_noir

I always get the Italian BMT, but I don't eat breakfast, so it works out.

CTcutie

If I remember correctly, the wraps are practically the same calories as the bread there. You might eek out 1-2 more grams of fiber in whole wheat bread, but that's not much in my book.

JennJ323

I was surprised to see the roast beef had less calories & sodium than the turkey or ham!

I get the 6" roast beef on the wheat bread, (no cheese) with spinach, pickles, lettuce, banana peppers & light mayo, it comes in at just under 400 calories and has about 900mg of sodium. The sodium is a killer, but the calories aren't bad! That's my go-to Subway sandwich.

gamerbabe14

Light mayo is a life saver at Subway. I usually say Light Light mayo

Spliner1969

I eat Subway a lot, usually a steak and cheese on wheat. Sodium on all of their sandwiches is off the charts, it's how they keep their meats from going bad. It's how all fast-food restaurants keep their foods from going bad. My suggestion is go easy on the sodium on the days you are going to eat Subway and drink water with your sub and don't sweat it unless you're under doctor's orders to reduce your sodium. There are many days when I get off work I'm too darn tired to cook, need 40-50g of protein, need extra fiber, and you know what.. my favorite Subway sub just fits. Ignoring the sodium of course.

crabbybrianna

I haven't found their subs to be high in sodium. I get a 6" tuna with lettuce, jalapeños, olives, and pickles on wheat bread. No cheese or dressing. It's only about 320 calories and less than 400mg of sodium.

smokinbluegrass

They have a sandwich builder in the nutrition section of their site.

I get steak and cheese on rye (when available) with white American and all the veg except olives, no sauce or dressing. It's insanely calorically cheap compared to many of the others.

Cbean08

I think Subway's bread is pretty gross. Whenever I have to eat there, I get a salad with roast beef (no cheese, no dressing) and have either soup or chips to go with it.

fitoverfortymom

I get the spicy Italian woth no cheese and lite mayo for under 500 calories. Load it with veggies and a ag of baked Lays. Great dinner.

Pepsab

I know in my town on the serviettes they have all the nutrition info. The low fat subs are chicken teriyaki and turkey on wheat bread only. Low fat sauce is only the sweet onion. Best bet is the salad. You can ask for as much veges as you want

kenyonhaff

You don't gave to be a vegetarian to order a vegetarian sandwich. Its an option.

nowine4me

kenyonhaff wrote: »

You don't gave to be a vegetarian to order a vegetarian sandwich. Its an option.

Was just gonna say the same. The 12 veggie Delite on whole grain flatbread with no cheese and just mustard is a little under 600. Yes, 12"

PaulaWallaDingDong

kenyonhaff wrote: »

You don't gave to be a vegetarian to order a vegetarian sandwich. Its an option.

I was waiting for someone to say this. Every way I thought it up in my head seemed *kitten*y.

orangegato

katadx wrote: »

The most extreme way to cut calories from any sub is to get it as a chopped salad. It deducts 170 calories from the 6 inch calories listed. I get the seafood sensation as a salad every day and it ends up being around 240 calories and SUPER filling. Double chicken chopped salads are also excellent, and have a good amount of protein. They usually end up at around 300 calories with honey mustard sauce. The salad counts can be even lower if you get it made with the turkey or ham.

I can't see any seafood sensation listed on the online menu

jgnatca

An easy way to cut the calories is to skip the sauce.

Sp1tfire

orangegato wrote: »

katadx wrote: »

The most extreme way to cut calories from any sub is to get it as a chopped salad. It deducts 170 calories from the 6 inch calories listed. I get the seafood sensation as a salad every day and it ends up being around 240 calories and SUPER filling. Double chicken chopped salads are also excellent, and have a good amount of protein. They usually end up at around 300 calories with honey mustard sauce. The salad counts can be even lower if you get it made with the turkey or ham.

I can't see any seafood sensation listed on the online menu

Seafood sensation is a local favorite here our franchise circuit. It varies by region. The six inch sub (no cheese) is 420 calories according to our newly issued in store nutrition facts. Getting only the meat contains 190 calories for 2 level scoops, via measured ice cream scooper designated at the restaurant for that item.

orangegato

One thing that is great about Subway is the consistency of the amount of meat, veggies etc used for each meal. No worrying about calorie counts being off b/c someone was too heavy handed when preparing the food.