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Eating Healthier at Fast Food Restaurants

Baja Fresh
Boston Market
Burger King
Chick-fil-A
Cosi
Hardee's
Jack in the Box
Kentucky Fried Chicken
McDonald's
Noodles & Company
Olive Garden
Panera Bread
Popeye's
Ruby Tuesday
Souper Salad
Souplantation
Subway
Taco Bell
Wendy's

 
 

The Health of It All

Eating Healthier at Fast Food Restaurants : Subway

I have created this list of selected items for you to use when you must eat out. The items listed fall generally under 400 calories or so, under 15 grams of fat, and under 600 milligrams of sodium, so if you are going to be stuck eating at such restaurants, this is a fairly good guideline. I've also included a printable version so that you can print it out and take it with you for reference.

Subway

Item Calories Total
Fat (g)
Trans
Fat (g)
Sodium
(mg)
Fiber
(g)
6" B.L.T. 320 9.0 0.0 650 5
6" Oven Roasted Chicken 320 5.0 0.0 610 5
6" Veggie Delite® 230 2.5 0.0 280 5
Black Forest Ham Mini Sub 180 2.5 0.0 470 3
Roast Beef Mini Sub 200 3.0 0.0 410 4
Turkey Breast Mini Sub 180 2.0 0.0 460 3
Veggie Delite® Mini Sub 150 1.5 0.0 210 3

Subway notes:

"Sandwich nutrition values include 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers. Values do not include cheese unless noted.

Salads contain meat/poultry, standard vegetables and do not include salad-dressing or croutons.

Addition of other condiments and fixings will alter nutrition values."

Download this list in PDF format. Don't have Adobe® Acrobat Reader®? Download it now.