Subway: A Potential Caloric No-No

Subway: A Potential Caloric No-No To Fitness Goals

Ever since the late 1990’s when the U.S. was swept away from Jared losing all that weight while on the Subway diet, individuals have flocked to this popular restaurant chain for a healthy option for eating out.  One reason the chain has been successful is because the offerings taste wonderful and is generally healthier than a cheeseburger and fries.  A typical Subway sandwich includes a seasoned bread, protein, vegetable, and any other additions to which you choose.  While the image of Subway is unparalleled, there are some flaws to eating regularly at this chain, especially if your fitness goals include having ample energy and maintaining or losing body weight and fat.  If you eat at Subway for the health benefits, you ought to read the remainder of this article.

Read Subway Nutrition Information Carefully before Ordering

At home, families make sandwiches and often slab mayo, mustard, dressing, lettuce, tomato, pickles, protein, and cheese.  In addition to the main course, a side of chips or a cookie completes the meal.  This is one of the best reasons why Subway is great, it reminds us of home.  While some may choose to eat the food to help control and regulate weight or because it is a “healthy” option, this may not always be the case.  The Subway nutrition information is very detailed and can provide a guide for anyone looking to make sure their food is healthy.  Listed below is some Subway nutrition information on popular sandwiches [1].

The Deceiving:

  • The Meatball Marinara. When you order this warm sandwich, you are offered a size and a bread type.  The Subway nutrition information states that a six inch whole wheat meatball marinara sandwich contains roughly 480 calories and that includes lettuce, tomato, onions, bread, green peppers, and cucumbers.  This 480 calorie sandwich also contains over 900 mg of sodium per serving (which is almost 50 percent of your daily allowance) and 59 grams of carbohydrates.  If you are wanting to lose weight and thought this sandwich would fill you up, you are indeed correct, but it will also tack on calories, sodium, carbohydrates, and may have you feeling drained of energy.
  • The Tuna Sandwich. Tuna is a fish loaded with protein and generally a healthy choice for lunch or dinner.  The tuna sandwich at Subway is not quite as good as fresh caught however.  The Subway nutrition information states a six inch sandwich contains 480 calories, almost 600 mg of sodium, and 44 grams of carbohydrates.  While this is better than the previously mentioned sandwich, this still is not an option for anyone looking to lose weight or manage a lean body.

 

In light of these previous popular sandwiches, it is recommended to monitor the amount of calories prior to walking in the restaurant.  The Subway nutrition information is always online and can provide a quick source to eating healthier and lighter.  Listed below are some better options you should choose at Subway.

Better Options

  • The Veggie Delight. This is Subway’s lightest sandwich on the menu.  The Subway nutrition information states that a six inch sandwich contains 230 calories, 280 grams of sodium, but still 44 grams of carbohydrates.  While the calories are lighter than any sandwich offered, the amount of carbohydrates is still damaging to anyone on a fitness program.  Challenge yourself to have this sandwich in flat bread to help save calories from carbs.
  • The Black Forest Ham. Similar to the Veggie Delight, the Subway nutrition information states that a six inch black forest ham sandwich contains 290 calories, 800 mg of sodium, and 46 carbohydrates per serving.  Challenge yourself the next time you eat at Subway to consume this sandwich on flat bread.  Eating your sandwich in this manner should have you feeling energized and will not drain your energy for the rest of the day.

 

Some caution must be used when determining calories from Subway.  The Subway nutrition information states that each six inch sandwich contains bread, lettuce, tomato, onion, green peppers, and cucumbers.  It does not include mustard, mayo, dressing, oil, and most importantly cheese.  Cheese is loaded with fat calories and can quickly make a healthy sandwich into a caloric nightmare for lunch.  Avoiding calorie “traps” when looking up Subway nutrition information is important and can help you avoid digressions from your fitness goals.  Aim to challenge yourself the next time you are at a Subway to consume six inch sandwiches, with no cheese, no mayo, and with flat bread.

 

References

[1] https://www.subway.com/Nutrition/Files/NutritionValues.pdf

[2] https://www.subway.com/menu/product.aspx?CC=USA&LC=ENG&MenuTypeId=1&MenuId=54&ProductId=5

About the Author

, Celebrity Personal Trainer and Fitness & Nutrition Expert headquartered in Scottsdale, AZ. He specializes in helping men and women achieve weight loss, muscle building, toning and other customized fitness & nutrition programs to create a Healthy Lifestyle. James offers private luxury personal training, 12-week custom workout plans, and personalized nutrition meal plans. Follow on Google+.

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