SUBWAY® is one of the few nutrition "good guys" on the fast-food scene. With 14,600 outlets in 75 countries, it is the second-largest fast-food franchise in the world.
In a world full of "Super Size It" messages that prompt people to eat too much and eat high fat items, SUBWAY® bucks the trend with a healthy message - 7 subs with under 6 grams of fat - as a major part of their advertising strategy.
Where's the (low fat) beef?
The low fat subs in the US market are regular 6" subs made with meat, onions, lettuce, tomatoes, pickles, green peppers, olives, on your choice of fresh baked bread. The 7 subs are the Veggie Delite, Ham, Roast Beef, Subway Club®, Roasted Chicken Breast, Turkey Breast and Ham, and Turkey Breast.
There are other and different choices in countries around the world, see the Subway Nutrition Guide.
Calories and Fat
Veggie Delite: 200 calories, 2.5 grams fat.
Turkey: 264 calories, 3.5 grams fat.
Ham, Roast Beef, Turkey and Ham: 261-267 calories, 4.5 grams fat.
Subway Club®: 294 calories, 5 grams fat
Roasted Chicken Breast: 311 calories, 6 grams fat.
Low Carb OptionsFor low carb diets such as Atkins or South Beach Diet, the following are acceptable choices:
Any of the 7 Salads Under 6 Grams of Fat, with oil and vinegar dressing or the fat-free Italian dressing.
Meats: ham, turkey, chicken breast, tuna salad, Subway seafood and crab salad.
Other ingredients: vinegar, olive oil blend, lettuce, tomato, onions, cucumbers, jalapeno peppers, banana peppers, green peppers, mustard, mayonnaise.
SUBWAY® Wraps: The high fiber wrap tortilla is acceptable for the South Beach Diet, but select your own filling ingredients from the list above as many of the SUBWAY® advertised wrap combos are not South Beach Diet friendly.
Eating nothing but Jared's diet, you would be low on calcium and Vitamin A and fiber. If you choose to use SUBWAY® low fat subs as part of a reduced calorie diet, supplement them with fruits and vegetables higher in Vitamin A and fiber (such as carrots) and non-fat dairy products to get full nutrition.
A 1000 calorie diet is lower than most people should attempt, a more reasonable caloric level is 1200 to 1500 for adult women, 1500-1800 for adult men. Teens and adolescents should never diet without first consulting a doctor or registered dietitian to make sure their nutrition needs will be met.
Nutritionists also recommend eating a variety of food. Try new items - take home the sub and add different veggies, salsas and chutney to it, or have a vegetable or fruit salad with nonfat dressing on the side. Getting nutrition from fresh food should always be your first choice, rather than supplements.