Ask Dr Nerenberg | Health and Fitness

Is this Subway sandwich low calories? healthy?

I looked on subway.com at the nutrition information for their subs. Not sure if they count that with the bread, considering it doenst know what bread youre choosing. So, how many calories/sodium/grams of fat would be in:

well, for your veggie delight sub, the bread is 400 calories (for a 12″) and the oil is 45 calories per teaspoon. this is not a very large amount, so i’m going to assume they put on at least 2 teaspoons. the amount of calories in vinegar is below 5 per serving (also a teaspoon), so by government standards the nutrition info can say it’s calorie-free. as for the veggies, the amount of each that they put on your sub is so small that they’re allowed to tell you that they don’t add any calories. however, when you go to the info for the whole sandwich, they list it at 230 calories for a 6″. it would make sense that the bread they use in the nutrition is either the italian (white) or the wheat bread. the italian is 220 calories per 6 inches; therefore the veggies on your sub add 20-60 calories. to be safe, i’d assume that it’s 60 because subway probably used the lowest calorie bread they could in order to make the numbers lower. this is also why they don’t include cheese in the nutrition info. so… grand total #1: 550 calories (with 2 teaspoons of oil and no cheese, that is)

the website says the turkey breast is listed at 280 calories for 6 inches (again, without cheese) and the toppings you are adding really aren’t going to add a whole lot of calories. therefore, a 12″ comes to just a little over 560 calories.

yes, wheat bread is a grain. the atkins wrap is only 120 calories, but you need to keep in mind that your sandwich will not be as big. however, it is also much higher in fiber than the bread is; 12 inches of wheat bread has 6 grams, while a single wrap has 8. as for sodium and fat, the veggie delight is going to be higher in sodium than one may expect because many of the veggies subway uses are pickled. the generic nutrition facts give it 520 mg (but MUCH lower than any meat-containing sub). the only significant source of fat is in the oil, but since their “blend” contains olive oil, you will also be getting some important unsaturated oils. your turkey sub is listed at 1020 mg of sodium, but that’s just because virtually any processed meat product is going to be very high in sodium. it is listed at 4.5 grams of fat, only 1.5 of which are saturated.

well done on choosing a healty sandwich, you seem to be on the right track! good luck!

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