SUBWAY stands somewhat apart from fast food giant chains such as Burger King and McDonald's. Subway is somehow less popular - this can be seen in the queues and even in the number of requests on the Internet. Although, in vain. We'll tell you why now.
At Subway, the caloric content of sandwiches is not at all as daunting as at our beloved McDonald's. And for cooking, fresh vegetables are used (their quality can be assessed visually, because the toppings are applied to you) and meat products that are less fatty than in most other chains.
The calorie content of a Subway with tuna is several times less than the calorie content of a Cheeseburger with a pork cutlet, from which fat is literally oozing. Turkey and ham are also less harmful. Among vegetables, the manufacturer prefers tomatoes, peppers, cucumbers, olives, and green salad. If it weren't for the bread, Subway would be considered almost dietary.
So, the calorie content of Subway's dishes is lower than that of its competitors. And it’s not a sin for us, who monitor our health and figure, to take advantage of this.
- Unfortunately, the Russian version of the Subway website does not contain data on the energy value of the menu, but we found information on another resource (subway.co.th).
Among the variety of fast foods, how to choose yours?
The choice of power supply networks is extremely diverse. Here, in addition to classic hamburgers and fries, you can dine on Chinese noodles, chicken wings, pies, and pancakes with all kinds of fillings.
Among fast food restaurants that position themselves as a chain of healthy eateries, Subway stands out. The calorie content of lunch here, however, is no lower than at McDonald's. And yet, if you are watching your health, but cannot resist fast food, it makes sense to try the famous American sandwiches.
The huge advantage of Subway is not its mythical low calorie content, but its emphasis on an individual approach.
Secret of success
Once upon a time there lived a chubby boy named Jared Fogle. Other children avoided him because he was overweight. In high school, instead of going to parties he wasn't invited to, he ate his stress at fast food joints (he especially loved Subway). But the moment came when the guy saw that the number on the scale was approaching 200 kg. He was very scared by this number, but the desire to continue eating fast food was stronger.
Then the boy came up with a special diet for himself. After calculating the caloric content of meals at a Subway restaurant, Jared limited his daily diet to a turkey sandwich for breakfast and a vegetable sandwich for dinner, which amounted to 1,500 kcal. in a day. Without eating anything or anywhere else, he stuck to this menu for 3 months. The experiment helped him lose weight up to 150 kg.
This instilled hope in the young man, and he did not stop with the achieved result. A year of the Subway diet and exercise brought Fogle to minus 111 kg. This magical result opened all doors for Jared. Soon the amazing transformation became known to the public, and the management of the fast food restaurant chain approached the guy with an offer to become the face of the company.
Thus, the chubby boy and the then little-known company Subway benefited each other. Jared lost weight, and the company's revenues, thanks to such a sensation in nutrition, increased by 20%.
Sandwich without harming your figure?
The calorie content of Subway sandwiches ranges from 200 to 600 kilocalories. Salads - from 50 to 540. Considering that you can take a drink without sugar at all, and reluctantly refuse a chocolate cookie, then a fast food lunch for only 250 kcal is not such a utopia.
How to make yourself a healthy sandwich? Most of the sandwiches on Subway's ready-made menu contain not very healthy ingredients like bacon, mayonnaise, freshly baked white buns and all kinds of sauces. It is undoubtedly tasty, but high in calories.
If you decide to improve your diet, follow a few simple rules:
- Take a 15cm sandwich.
- Choose rye bread rather than white.
- Add less sauces and more fresh vegetables.
- Add turkey instead of bacon.
Cheese will increase the calorie content of a Subway sandwich by about 100 kcal. It works much the same way with salads. If possible, skip the dressing and choose the simplest option - vegetable with ham or turkey.
Healthy menu?
The fast food chain Subway has focused on proper nutrition. Since excess weight is a worldwide problem, the company decided to take care of our diet. Low-calorie food, fresh vegetables and fruits, freshly baked bread, minimal fat and natural meat - this is what is included in the Subway menu. Of course, there are also high-calorie additives, but you can make your own order, excluding junk food. A pleasant atmosphere, soft sofas, calm music and temperature control will allow you to slowly enjoy your meal.
Subway offers fresh burgers, vegetable and meat salads, as well as breakfasts for every taste. You can also choose the volume of the dish you order so as not to throw away leftovers. The standard size of sandwiches (subs) is 15 cm. The chefs prepare the food in front of you. All products are combined only after ordering, but, nevertheless, you do not have to wait long.
Recently, a new type of subs “Low Fat” has appeared with low salt content (30% less) and fat (no more than 3 g per 100 g of product).
Menu and calories
If you don’t have time for an individual order or you’re just a fan of one of the famous sandwiches and can’t deny yourself this pleasure, it’s worth checking out the Subway calorie table. This will help you orient yourself a little in the total number of calories consumed and, if necessary, adjust your diet.
The most delicious, expensive and favorite Subway sandwich is the Italian BMT. Its calorie content is 600 kcal. It is followed closely by the spicy Italian with 530 kcal. The remaining places were distributed as follows:
- With tuna - 520 kcal.
- With meat balls - 427 kcal.
- Melt - 380 kcal.
- Teriyaki - 380 kcal.
- With steak and cheese - 380 kcal.
- With dried meat - 360 kcal.
- With seafood - 358 kcal.
- With chicken breast - 320 kcal.
- “Subway Club” - 320 kcal.
- With roast beef - 310 kcal.
- With ham - 290 kcal.
- With turkey - 280 kcal.
- Vegetable - 200 kcal.
Subway Foods, Calories and Nutrition Facts
Calorie and Nutritional Information for Popular Subway Products: Other Subway Products
The most popular Subway product varieties:
View all Subway Products
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Lavash vs bun
Modern adherents of proper nutrition have elevated pita bread, tortilla and others like them to the category of healthy and low-calorie products that have a healing effect on the body comparable to broccoli. But is this really so?
According to the tables, the calorie content of Subway rolls is not only not inferior to salads in nutritional value, but also significantly exceeds them. Thus, the Italian BMT roll contains 670 kcal versus 600 in a sandwich.
Things are no better with the rest of the range:
- With meat balls - 800 kcal.
- Melt - 630 kcal.
- With tuna - 820 kcal.
- With seafood - 700 kcal.
- “Subway Club” - 490 kcal.
- With teriyaki - 550 kcal.
- With turkey - 430 kcal.
- With chicken - 590 kcal.
- With ham - 430 kcal.
- Vegetable - 330 kcal.
As even a superficial comparison shows, a sandwich contains several times fewer calories than a roll.
Subway Subway Club Calories and Nutrition Facts
Food Database and Calorie Counter
| Calories | 328 kcal | |
| Squirrels | 16.5 g | |
| Carbohydrates | 37.2 g | |
| Fats | 12.4 g | |
Is this information inaccurate or incomplete? Click here to change.
| 16% | from RSK* (328 cal) |
| Calorie classification: Carbohydrates (46%) Fats (34%) Proteins (20%) |
*Based on RSC of 2000 calories
Photos
Nutritional value:
| Calorie classification: 34% fat, 46% carbohydrates, 20% protein. |
Similar Sandwiches from Subway:
Other products from Subway:
Other varieties of Sandwiches:
Recently Used Products:
Please note that some products may not be suitable for some people and you are strongly advised to seek medical advice before starting any weight loss or diet regimen. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. All trademarks, copyrights and other forms of intellectual property are the property of their respective owners.
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Is bread the head of everything?
Your favorite sandwich at Subway can be ordered in three different configurations: a classic sub of varying lengths, a roll, and a salad. Everything seems simple here: a sandwich minus a bun - in the end, only healthy ingredients remain. But it's not that simple.
What looks quite organic and substantial in a classic sandwich will look faded and dull on a plate. Therefore, in order to get a full-fledged salad, they increase the amount of saba filling several times and add a decent portion of dressing. What happens in the end:
- Italian salad - 300 kcal.
- Italian BMT - 230 kcal.
- “Subway Club” - 140 kcal.
- With chicken - 260 kcal.
- With ham - 110 kcal.
- With turkey - 160 kcal.
- With dried meat - 180 kcal.
- With tuna - 310 kcal.
- Vegetarian - 50 kcal.
Calorie content of dishes is not a hindrance to diet
Hello my dear readers! How sometimes you get tired of constantly monitoring your weight. Does this sound familiar to you? I really want something tasty. And you are just about ready to break... But let's not go to extremes. There is always a way. Go to Subway, where the calorie content of the dishes will not scare you. What I especially like here is that you can control the filling yourself.
One day my husband and I wandered into this cafe. It was freezing cold outside; I really wanted to warm myself up. And here is such a cozy cafe and it smells so delicious. At first I was tense: fast food is always incredibly high in calories. One such lunch and you won’t get off the gym for a week! But my husband reassured me: here you can choose the ingredients for the sandwich yourself. I ordered borscht and half a sub, which I shared almost equally with my husband.
Good alternative
Still, Subway as an alternative to home-cooked food is more a good option than a bad one. For comparison, the calorie content of a standard meal at McDonald's (Big Mac, medium french fries and standard cola) is 1180 kcal. A regular set at KFC (8 wings, potatoes, carbonated drink) is 950 kcal.
Considering that the average person should consume about 2,000 calories a day, it’s easy to guess that in one trip to fast food you can consume half of your diet, and in the form of unhealthy fats and carbohydrates.
Therefore, we should not forget that, despite the low calorie content of Subway, these fast food establishments should not replace homemade food, and you should visit them no more than 2 times a month.
How to eat fast food without harming yourself?
- If it's fast food, then Subway is better (we were convinced of this).
- Do not overuse fillings such as bacon or pepperoni, optimally - turkey, ham, tuna, chicken breast; do not take sauces, mayonnaise and ketchup.
- No soda. Scones and sweet drinks are a hell of a mixture.
- Try not to overeat, get up from your chair with a feeling of slight hunger (it’s difficult, but there’s nothing you can do - you need to monitor the quantity of what you eat no less zealously than the quality).
Allow yourself such “delicacies” no more than once a month - frequent consumption of fast food not only harms your figure, but also negatively affects your health.
Be sure to look at the calorie table of the SUBWAY menu and choose the least “criminal” dishes. The best option is to eat a sub for two (the standard weight of one is at least 220 - 250 grams - this allows).
When eating fast food, remember that any dishes belonging to this category contain harmful trans fats (in some there are more, in others less, but no one can guarantee their complete absence in your portion - the food industry is now without them almost no cost). Take care of your youth and health!
Subway with tuna calories
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
The energy value of Caffè Latte [Starbucks] is 70 kcal.
Main source: Internet. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
If you are a sandwich lover, be sure to prepare this sandwich, because it is a great option for a snack. The sandwich will perfectly satisfy your hunger, and we will use only healthy ingredients. . Further
