Nutritional Value in Subway Sandwiches

Subway has touted its "Eat Fresh" alternative since its beginning, and, according to its website, was rated in 2009 as "the number one provider of Healthy Options" by the well-known Zagat Fast-Food Survey. Consumers can customize their own healthy, nutritious sandwiches at Subway. However, Subway customers should consider each component they choose as they build their sandwich. Portion control is still an important consideration. For Subway sandwich aficionados, eating an entire 12-inch sandwich in one meal is something even the most die-hard Subway fan should reconsider.

Bread

• Subway restaurants bake a variety of bread throughout the day including the original Italian, Nine-Grain Wheat, Parmesan Oregano, Honey Oat and Italian Herbs and Cheese. You can also choose flatbread or a flour tortilla. Subway's bread roll choices are similar in caloric value, providing between 200 and 260 calories per 6-inch serving, and between 2 and 5 g of fat each. The original Italian remains the lowest calorie, lowest fat choice, providing 200 calories per 6-inch serving, including 38 g of carbohydrates and 2 g of fat. The flatbread provides a comparable 240 calories per sandwich, but includes 5 g of fat. Wrapping the sandwich fillings in a tortilla adds 110 more calories than the original Italian roll, and contains 8 g of fat.

Meat

• Subway offers several meat selections that allow you to build a 6-inch sandwich that has no more than 6 g of fat (not including cheese or condiments.) You may choose from ham, oven-roasted chicken breast, roast beef, sweet onion chicken teriyaki, turkey breast and the Subway Club (turkey, roast beef and ham). Your caloric intake from the meats themselves will range from the low-end of 15 calories per serving for the ham up to 90 calories per serving for the Subway Club or chicken breast. Subway offers higher-calorie, high-fat choices on its menu, including meatball marinara and tuna salad. While a serving of turkey breast adds 50 calories and 1 fat gram to a 6-inch roll, a serving of meatballs adds 310 calories, of which 150 calories come from 17 g of fat. One serving of tuna salad contributes 260 calories to a 6-inch sandwich, of which 220 calories, or nearly 85 percent, come from 24 g of fat.

Cheese

• Subway offers a selection of cheeses, and adding a portion of any of these cheeses to a 6-inch sandwich will contribute another 40 to 60 calories, and 3 to 5 g of fat. While a portion of American cheese provides the fewest calories, at 40 calories per serving, it is the highest-sodium choice of all of the cheeses, adding 200 mg to a 6-inch sub. If sodium is a concern, Swiss cheese is a better option, with 30 mg of sodium per serving.

Vegetables

• Pick your vegetables, and pick as many as you can. Subway offers a broad selection of fresh sliced, low-calorie vegetables. All of the vegetable choices provide 5 calories or less per serving. You can add at least a cup of fresh vegetables to your 6-inch sandwich by selecting your favorite combination of iceberg lettuce, banana peppers, cucumbers, green bell peppers, olives, tomatoes and onions. You can also add pickles and jalapeno peppers, and while both of these are higher in sodium, both are still low-calorie choices.

Condiments

• What often makes the difference between a healthy sandwich and a not-so-healthy sandwich is the choice of condiments. Spreading Subway's regular mayonnaise, ranch dressing or Chipotle Southwest Sauce on your 6-inch sub will add another 15 to 21 g of fat. Try fat-free mustard or fat-free honey mustard instead.