Subway: The healthy choices

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Subway: The healthy choices

As soon as you hear the name Subway, you’re going to automatically assume that everything on the menu is healthy. But, unfortunately as much as it may seem healthier than other forms of fast food, they have healthier options on their list and options you should stay away from.

For a little example, let’s look at the Tuna sub. This happens to actually be my favorite sub, from subway. Hands down, no other sub place can make their tuna sub this good. But, unfortunately for me, this option is by far, the worst one. Sometimes, it’s actually pretty difficult to find the nutritional value of their tuna sub, from their website. It takes a little, looking around as it’s generally not always listed under the “All Sandwiches” option. You have to actually click on the All Sandwiches link, and go to the separate page. It doesn’t come up in the drop down list.

My favorite sub at subway, has 530 calories in 1 serving, meaning a 6 inch. Now that’s a lot of calories in one sandwich, especially if a 6 inch doesn’t do anything for you. You’re actually over 1000 calories, if you ate a footlong! Now the part where it becomes detrimental to my fitness desires and nutritional goals, is the fat per calories; 270. That’s at least 47% of the total calories, that comes from fat! Nearly half of the calories in this sandwich, is contributed by fat. Now, although it has a lot of fat in it, the protein always gets me and allows me to feel a little more comfortable about my choice: 21 grams. Yet again, that would be 42 grams of protein, in a footlong. That would make it about 27% of my total proteins for the day, at 155 lbs, in one footlong tuna subway sandwich.

To my surprising, one of the healthier choices on their menu, is the Sweet Onion Chicken Teriyaki, that only has 380 calories, with only 40 coming from fats, that’s only 10% of the overall calories. In fact, it has 26 grams of protein per serving, in a 6 inch sandwich. So at the end of the day, it has more grams of protein in it, than the tuna with even less calories. It still isn’t a bad option if you got a footlong, that would bring it’s total calories to 760 calories, with 52 grams of protein per serving, and only 80 calories coming from fat.

Here’s a list of all the healthier choices at subway, that you can eat and still keep on your diet:

    Black Forest Ham
    Oven Roasted Chicken
    Oven Crisp Chicken
    Roast Beef
    Subway Club
    Turkey Breast
    Turkey Breast and Black Forest Ham
    Veggie Delite

Each page has their own nutritional break down. Next time, I will touch on options from Wendys!

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