Subway Nutrition

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Subway is one of the world’s most popular fast food chains that are well known for its sub sandwiches and its appetizing salads. They are one of the world’s fastest growing fast food chains with around 45,000 restaurants in nearly 112 countries. They are very popular among the younger generation and the health-conscious population. They serve a variety of foodstuff which ranges from bakery products, desserts, salads, soups and much more.

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Apart from their sandwiches and their salads they also serve soups, pizzas, beverages, desserts with certain dishes that are suitable to the palate of a certain country or region. Subway also has everyday specials where each day of the week there is a particular sandwich which is offer at a discounted price.  Like other fast food chains, they too were examined for their use of artificial flavors and ingredients, and it was found out that the sodium content in their products was pretty high. High sodium in food can have harmful effects on future health of individuals.

Though the food products used are known by mostly all individuals, it is still good to be aware of the nutritional content present in their food.

Below is the list of their products and their nutritional facts:

Bacon, egg, and cheese omelet in a 6 inch 9-grain wheat bread

This breakfast sandwich is very popular among regular subway patrons and is a wholesome breakfast that one cannot resist.

Calories                                                                                                              410

Saturated fat (DRI 20g)                                                                                   30%

Total fat          (DRI 65g)                                                                                   25%

Tran’s fat                                                                                                           0g

Sugars            (WHO suggested max. daily intake is 25g)                         6g

Protein           (DRI 50g)                                                                                  23g

Calcium                                                                                                             400mg

Cholesterol    (DRI 300 mg)                                                                          80%

Sodium          (DRI 2400 mg)                                                                        44%

Total carbs     (DRI 300g)                                                                                15%

Dietary fiber   (DRI 25g)                                                                                  20%

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Steak, egg and cheese omelet sandwich

This sandwich contains tender pieces of succulent steak along with egg and cheese.

Calories                                                                                                              429

Saturated fat (DRI 20g)                                                                                   25%

Total fat          (DRI 65g)                                                                                   23%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         7g

Protein            (DRI 50g)                                                                                  28g

Calcium                                                                                                             400mg

Cholesterol     (DRI 300mg)                                                                            85%

Sodium             (DRI 2400mg)                                                                         50%

Total carbs     (DRI 300g)                                                                                16%

Dietary fiber   (DRI 25g)                                                                                  20%

 

Egg and cheese on flatbread

This is a mini sandwich for people looking to have a small portion or those wanting to have a quick snack.

Calories                                                                                                              190

Saturated fat (DRI 20g)                                                                                   13%

Total fat          (DRI 65g)                                                                                   11%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         2g

Protein            (DRI 50g)                                                                                  9g

Calcium                                                                                                             200mg

Cholesterol     (DRI 300mg)                                                                            38%

Sodium             (DRI 2400mg)                                                                         19%

Total carbs     (DRI 300g)                                                                                7%

Dietary fiber   (DRI 25g)                                                                                  4%

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Breakfast side and hash brown

This is a side order which is usually accompanied along with the main breakfast and is equally appetizing and delicious

Calories                                                                                                              210

Saturated fat (DRI 20g)                                                                                   13%

Total fat          (DRI 65g)                                                                                   15%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         0g

Protein            (DRI 50g)                                                                                  2g

Calcium                                                                                                             0mg

Cholesterol     (DRI 300mg)                                                                            0%

Sodium             (DRI 2400mg)                                                                        25%

Total carbs     (DRI 300g)                                                                                9%

Dietary fiber   (DRI 25g)                                                                                  12%

 

Chocolate flavored reduced fat milk

This appetizing beverage from subway is favored by its patrons all around the world especially the children. It is made from low-fat milk thus making it suitable for people who are health conscious or have a strict diet regimen.

Calories                                                                                                              220

Saturated fat (DRI 20g)                                                                                   18%

Total fat          (DRI 65g)                                                                                   8%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         29g

Protein            (DRI 50g)                                                                                  10g

Calcium                                                                                                             350mg

Cholesterol     (DRI 300mg)                                                                            8%

Sodium             (DRI 2400mg)                                                                         10%

Total carbs     (DRI 300g)                                                                                11%

Dietary fiber   (DRI 25g)                                                                                  2%

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Juice box

For those looking for a healthy low-calorie beverage which is made up of natural ingredients, one can try the juice box.

Calories                                                                                                              100

Saturated fat (DRI 20g)                                                                                   0%

Total fat          (DRI 65g)                                                                                   0%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         21g

Protein            (DRI 50g)                                                                                  0g

Calcium                                                                                                             100mg

Cholesterol     (DRI 300mg)                                                                            0%

Sodium             (DRI 2400mg)                                                                         1%

Total carbs     (DRI 300g)                                                                                8%

Dietary fiber   (DRI 25g)                                                                                  0%

 

Apple pie

The apple pie is a world renowned dessert which appeals to the taste of people globally. This is a dessert one must not definitely miss out.

Calories                                                                                                              250

Saturated fat (DRI 20g)                                                                                   10%

Total fat          (DRI 65g)                                                                                   15%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         25g

Protein            (DRI 50g)                                                                                  0g

Calcium                                                                                                             0g

Cholesterol     (DRI 300mg)                                                                            0%

Sodium             (DRI 2400mg)                                                                         12%

Total carbs     (DRI 300g)                                                                                12%

Dietary fiber   (DRI 25g)                                                                                  4%

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Raspberry cheesecake cookies

These delicious cookies made by subway combine two heavenly ingredients which are the succulent raspberries along with the taste of the all-time favorite cheesecake.

Calories                                                                                                              200

Saturated fat (DRI 20g)                                                                                   23%

Total fat          (DRI 65g)                                                                                   14%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         16g

Protein            (DRI 50g)                                                                                  2g

Calcium                                                                                                             20g

Cholesterol     (DRI 300mg)                                                                            5%

Sodium             (DRI 2400mg)                                                                         5%

Total carbs     (DRI 300g)                                                                                10%

Dietary fiber   (DRI 25g)                                                                                  0%

 

Apple slices

These are fresh apple slices which are cut and packaged and can remain for up to a day in the packaging provided by subway.

Calories                                                                                                              35

Saturated fat (DRI 20g)                                                                                   0%

Total fat          (DRI 65g)                                                                                   0%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         7g

Protein            (DRI 50g)                                                                                  0g

Calcium                                                                                                             40g

Cholesterol     (DRI 300mg)                                                                            0%

Sodium             (DRI 2400mg)                                                                         0%

Total carbs     (DRI 300g)                                                                                3%

Dietary fiber   (DRI 25g)                                                                                  8%

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Kids black forest ham sandwich in wheat bread

This sandwich is made considering the likes and dislikes of children. It’s not stuffed with many fillings as children tend to get a bit fussy sometimes.

Calories                                                                                                              180

Saturated fat (DRI 20g)                                                                                   3%

Total fat          (DRI 65g)                                                                                   4%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         5g

Protein            (DRI 50g)                                                                                  10g

Calcium                                                                                                             200mg

Cholesterol     (DRI 300mg)                                                                            3%

Sodium             (DRI 2400mg)                                                                         19%

Total carbs     (DRI 300g)                                                                                10%

Dietary fiber   (DRI 25g)                                                                                  12%

 

Kids turkey sandwich in wheat bread

Another popular kid sandwich, it contains appetizing turkey chunks along with the vegetables of the kid’s choice.

Calories                                                                                                              180

Saturated fat (DRI 20g)                                                                                   3%

Total fat          (DRI 65g)                                                                                   3%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         5g

Protein            (DRI 50g)                                                                                  10g

Calcium                                                                                                             200mg

Cholesterol     (DRI 300mg)                                                                            3%

Sodium             (DRI 2400mg)                                                                         16%

Total carbs     (DRI 300g)                                                                                10%

Dietary fiber   (DRI 25g)                                                                                  12%

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Pepperoni pizza

It is considered to be one of the most popular pizzas globally. It’s made with the choicest of pepperoni toppings and loads of delectable cheese, a combination that is nearly impossible to resist by many people.

Calories                                                                                                              789

Saturated fat (DRI 20g)                                                                                   65%

Total fat          (DRI 65g)                                                                                   49%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         8g

Protein            (DRI 50g)                                                                                  38g

Calcium                                                                                                             600mg

Cholesterol     (DRI 300mg)                                                                            20%

Sodium             (DRI 2400mg)                                                                         56%

Total carbs     (DRI 300g)                                                                                32%

Dietary fiber   (DRI 25g)                                                                                  16%

 

Cheese flatizza

A flatizza is basically a pizza with a very thin crust that is loaded with the goodness of cheese. It’s a square pizza with marinara sauce, mozzarella cheese and a variety of toppings that one can decide upon based on their choices and taste.

Calories                                                                                                              390

Saturated fat (DRI 20g)                                                                                   40%

Total fat          (DRI 65g)                                                                                   25%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         3g

Protein            (DRI 50g)                                                                                  21g

Calcium                                                                                                             600mg

Cholesterol     (DRI 300mg)                                                                            12%

Sodium             (DRI 2400mg)                                                                         34%

Total carbs     (DRI 300g)                                                                                14%

Dietary fiber   (DRI 25g)                                                                                  8%

 

Buffalo chicken chopped salad with ranch dressing

This salad is made with a variety of veggies which are chosen by the customer along with strips of buffalo chicken and topped with the delicious ranch dressing.

Calories                                                                                                              360

Saturated fat (DRI 20g)                                                                                   20%

Total fat          (DRI 65g)                                                                                   40%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         6g

Protein            (DRI 50g)                                                                                  20g

Calcium                                                                                                             80mg

Cholesterol     (DRI 300mg)                                                                            20%

Sodium             (DRI 2400mg)                                                                         46%

Total carbs     (DRI 300g)                                                                                4%

Dietary fiber   (DRI 25g)                                                                                  16%

 

Chicken and bacon ranch melt chopped salad with ranch dressing

This salad is mainly for the meat lovers as it is filled with the goodness of chicken and bacon with yummy veggies and topped with ranch dressing.

Calories                                                                                                              510

Saturated fat (DRI 20g)                                                                                   60%

Total fat          (DRI 65g)                                                                                   58%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         7g

Protein            (DRI 50g)                                                                                  30g

Calcium                                                                                                             300mg

Cholesterol     (DRI 300mg)                                                                            33%

Sodium             (DRI 2400mg)                                                                         44%

Total carbs     (DRI 300g)                                                                                5%

Dietary fiber   (DRI 25g)                                                                                  16%

 

Low-fat Roasted chicken/ beef served in wheat bread

These sandwiches are filled with veggies, different sauces along with the customer’s preference of meat. It’s a small healthy snack to grab during one’s busy schedule.

Calories                                                                                                              320

Saturated fat (DRI 20g)                                                                                   8%

Total fat          (DRI 65g)                                                                                   8%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         7g

Protein            (DRI 50g)                                                                                  24g

Calcium                                                                                                             300mg

Cholesterol     (DRI 300mg)                                                                            15%

Sodium             (DRI 2400mg)                                                                         28%

Total carbs     (DRI 300g)                                                                                15%

Dietary fiber   (DRI 25g)                                                                                  20%

 

Tuna sandwich in wheat bread

This sandwich is mainly meant for the seafood lovers as it consists of luscious chunks of tuna along with veggies and different kinds of sauces.

Calories                                                                                                              479

Saturated fat (DRI 20g)                                                                                   20%

Total fat          (DRI 65g)                                                                                   38%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         6g

Protein            (DRI 50g)                                                                                  20g

Calcium                                                                                                             300mg

Cholesterol     (DRI 300mg)                                                                            12%

Sodium             (DRI 2400mg)                                                                         25%

Total carbs     (DRI 300g)                                                                                15%

Dietary fiber   (DRI 25g)                                                                                  20%

 

Chicken noodle soup

Apart from sandwiches, Subway also offers some appetizing soups which are perfect for a winter night or a small meal. The chicken noodle soup is filled with chunks of chicken and delicious noodles in a steaming broth.

Calories                                                                                                              100

Saturated fat (DRI 20g)                                                                                   3%

Total fat          (DRI 65g)                                                                                   2%

Tran’s fat                                                                                                           0g

Sugars             (WHO suggested max. daily intake is 25g)                         1g

Protein            (DRI 50g)                                                                                  10g

Calcium                                                                                                             40mg

Cholesterol     (DRI 300mg)                                                                            5%

Sodium             (DRI 2400mg)                                                                         30%

Total carbs     (DRI 300g)                                                                                4%

Dietary fiber   (DRI 25g)                                                                                  4%

 

 

The foods available can be customized as per the preference of the customer. One can also avail combo offers which provide a complete meal at a discounted price. One can log on to their website and avail of amazing upgrades which are provided to all customers at regular intervals of time.  However tasty or delicious their food might be, one must keep in mind that daily or regular consumption is not good for their future health.

 

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