Subway Nutrition Facts
Subway Nutrition Facts and History
Subway has 33,750 restaurants in 95 countries. The first Subway restaurant was opened in August 1965 in Bridgeport Connecticut. The Subway brand is the world's largest submarine sandwich chain today.
In Canada, the first Subway restaurant was opened in St John's, Newfoundland in June of 1986. Today, there are 2,557 outlets operating in Canada. The Subway concept has gone around the world, with restaurants being opened from Argentina to Zambia.
It's a great thing to note that most of Subway's meals are there to cater for those who want to eat healthy but perhaps do not have the time. Because of the hectic lifestyles that people lead today, consumers tend to look to fast food for quick meal solutions. Whether they are healthy or not so healthy, people just need to eat something when they are hungry. However, the truth of the matter is that most of the fast food available is not so healthy.
Subway came in and tried to fill in this need. If you are diabetic, you can also find something that you can include in your diet as well as snacks for diabetics. And if you are thinking of becoming vegetarian or you already are, they can also cater for your needs. Subway nutrition facts have shown us that Subway restaurants strive to give consumers healthy food. Most of their food is low in fat and low in saturated fat which is a good alternative to the usual high fat that is found in most fast food.
This has been done in an effort to help consumers live fitter and healthier lives. Due to the busy lives we lead today, many of us wonder how to eat healthy on the go. Subway has many healthy choices such as their Yogurt Dannon light and fit which is fit for a healthy snack among many others.
In fact, Subway has developed what they call SUBWAY FRESH FIT Meals which are designed to help both adults and kids meet the Dieticians Association diet recommendations. In the United States today, coronary heart disease is the number one killer. Foods that are high in fat, particularly fast food, accelerate the risk of heart diseases as well as poor lifestyle habits.
Subway is a sponsor of the Start American Heart Association movement. The aim of the Start movement is to get Americans walking and active and ditch the sedentary lifestyle. It has been discovered through research that walking is one exercise which has the lowest drop-outs.
A sedentary lifestyle is one of the top causes of obesity in the adult population as well as obesity in children. Obesity brings along with it many adverse physical, emotional and psychological effects. It in fact has become a global epidemic. You may learn more about it in the following articles: childhood obesity facts and childhood obesity in America.
If one is to compare breakfast from McDonald's and breakfast from Subway, you'll find that they are almost the same. For instance, McDonald's Bacon, Egg & Cheese McGriddles has 420 Calories, 18g of Total Fat and 1110mg of Sodium. Subway nutrition facts show that their 6" Egg & Cheese Sandwich with regular egg also has 420 calories, 18g of Total Fat and 1060mg of Sodium. This comes to show that McDonald's is also trying to serve up healthy meals. However, both these meals are rather too high in sodium. Too much sodium in your diet can lead to hypertension, so keep it in the minimum.
It's vital that you eat according to your calorie needs. The food choices and quantities that we make can make or break us. Therefore it's important to balance out everything. Eat variety from every food group. The food pyramid diagram helps us to do just that. It's quite simple to understand. Another thing, fruit nutrition and vegetable nutrition facts are a great thing to know. They help us understand the importance of fruits and vegetables in our diets and what great benefits they have for our bodies. Soda nutrition facts are also good for us to know because most of us tend to wash down our meals with some soda pop most of which are laden with sugar and have little or no nutrition at all.
We will now take a look at some menu items from Subway and their nutritional values.
Subway Nutrition Facts Meatball Marinara
The percent daily values (DV)/ recommended daily allowance (RDA) percentages in this article are based on a 2,000 calorie diet. The recommended limits for a 2,000 calorie a day diet are 20g saturated fat and 2,300mg sodium. Your daily values may be higher or lower depending on your calorie needs.
Subway Nutrition Facts Meatball Marinara 6" Sandwich (372g) T
These values include 9-grain wheat bread, onions, tomatoes, cucumbers, lettuce, cheese and green peppers
- Calories- 580
- Calories from Fat- 200
- Total Fat- 23g
- Saturated Fat- 9g
- Trans Fat- 1g
- Cholesterol- 45mg
- Sodium- 1530mg
- Carbohydrates- 70g
- Dietary Fiber- 9g
- Sugars- 16g
- Protein- 24g
- Vitamin A- 40% DV
- Vitamin C- 45% DV
- Calcium- 20% DV
- Iron- 25% DV
- Calories- 210
- Calories from Fat- 20
- Total Fat- 2g
- Saturated Fat- 0.5g
- Trans Fat- 0g
- Cholesterol- 0mg
- Sodium- 410mg
- Carbohydrates- 41g
- Dietary Fiber- 4g
- Sugars- 3g
- Protein- 8g
- Vitamin A- 0% DV
- Vitamin C- 0% DV
- Calcium- 4% DV
- Iron- 15% DV
Subway Nutrition Facts Meatball (198g)
These are values of the individual meat (amount on 6" sub)
- Calories- 310
- Calories from Fat- 150
- Total Fat- 17g
- Saturated Fat- 6g
- Trans Fat- 0.5g
- Cholesterol- 30mg
- Sodium- 910mg
- Carbohydrates- 25g
- Dietary Fiber- 4g
- Sugars- 11g
- Protein- 13g
- Vitamin A- 30% DV
- Vitamin C- 25% DV
- Calcium- 8% DV
- Iron- 10% DV
Subway Nutrition Facts Tuna 6" Sandwich (245g)
These values also include 9-grain wheat bread, onions, tomatoes, cucumbers, lettuce, cheese and green peppers.
- Calories- 530
- Calories from Fat- 270
- Total Fat- 30g
- Saturated Fat- 6g
- Trans Fat- 0.5g
- Cholesterol- 45mg
- Sodium- 930mg
- Carbohydrates- 45g
- Dietary Fiber- 5g
- Sugars- 5g
- Protein- 21g
- Vitamin A- 10% DV
- Vitamin C- 20% DV
- Calcium- 10% DV
- Iron- 20% DV
Subway Nutrition Facts Tuna (71g)
These are values of the individual meat (amount on 6" sub)
- Calories- 260
- Calories from Fat- 220
- Total Fat- 24g
- Saturated Fat- 4g
- Trans Fat- 0g
- Cholesterol- 35mg
- Sodium- 310mg
- Carbohydrates- 0g
- Dietary Fiber- 0g
- Sugars- 0g
- Protein- 10g
- Vitamin A- 0% DV
- Vitamin C- 0% DV
- Calcium- 0% DV
- Iron- 4% DV
Subway Nutrition Facts Veggie Patty 6" Subs (247g)
These values include 9-grain wheat bread, green peppers, lettuce, cucumbers, onions and tomatoes.
- Calories- 390
- Calories from Fat- 70
- Total Fat- 7g
- Saturated Fat- 1g
- Trans Fat- 0g
- Cholesterol- 10mg
- Sodium- 930mg
- Carbohydrates- 57g
- Dietary Fiber- 8g
- Sugars- 7g
- Protein- 23g
- Vitamin A- 15% DV
- Vitamin C- 20% DV
- Calcium- 6% DV
- Iron- 15% DV
Subway Nutrition Facts Veggie Patty (85g)
These are values of the individual meat (amount on 6" sub)
- Calories- 160
- Calories from Fat- 45
- Total Fat- 5g
- Saturated Fat- 0.5g
- Trans Fat- 0g
- Cholesterol- 10mg
- Sodium- 520mg
- Carbohydrates- 12g
- Dietary Fiber- 3g
- Sugars- 2g
- Protein- 15g
- Vitamin A- 6% DV
- Vitamin C- 0% DV
- Calcium- 2% DV
- Iron- 0% DV
- Calories- 230
- Calories from Fat- 40
- Total Fat- 4.5g
- Saturated Fat- 0.5g
- Trans Fat- 0g
- Cholesterol- 0mg
- Sodium- 450mg
- Carbohydrates- 38g
- Dietary Fiber- 2g
- Sugars- 1g
- Protein- 8g
- Vitamin A- 0% DV
- Vitamin C- 0% DV
- Calcium- 2% DV
- Iron- 15% DV
Subway Nutrition Facts Flatbread: 284g Sweet Onion Chicken Teriyaki on Flatbread
This is a 6" flatbread sandwich with 7 grams of fat or less. These values include 6" flatbread, tomatoes, cucumbers, lettuce, green peppers and onions.
- Calories- 390
- Calories from Fat- 60
- Total Fat- 7g
- Saturated Fat- 1.5g
- Trans Fat- 0g
- Cholesterol- 50mg
- Sodium- 1050mg
- Carbohydrates- 56g
- Dietary Fiber- 3g
- Sugars- 14g
- Protein- 26g
- Vitamin A- 8% DV
- Vitamin C- 30% DV
- Calcium- 4% DV
- Iron- 20% DV
Subway Nutrition Facts Flatbread: 258g Subway Club on Flatbread
This is also a 6" flatbread sandwich with 7 grams of fat or less. The values include 6" flatbread, tomatoes, cucumbers, lettuce, green peppers and onions.
- Calories- 330
- Calories from Fat- 70
- Total Fat- 7g
- Saturated Fat- 1.5g
- Trans Fat- 0g
- Cholesterol- 35mg
- Sodium- 1180mg
- Carbohydrates- 44g
- Dietary Fiber- 3g
- Sugars- 3g
- Protein- 26g
- Vitamin A- 8% DV
- Vitamin C- 20% DV
- Calcium- 2% DV
- Iron- 20% DV
Subway Nutrition Facts Buffalo Chicken 6" 268g (with regular Ranch Dressing)
These values also include 9-grain wheat bread, green peppers, lettuce, cucumbers, onions and tomatoes.
- Calories- 420
- Calories from Fat- 140
- Total Fat- 15g
- Saturated Fat- 3g
- Trans Fat- 0g
- Cholesterol- 55mg
- Sodium- 1290mg
- Carbohydrates- 47g
- Dietary Fiber- 5g
- Sugars- 7g
- Protein- 25g
- Vitamin A- 8% DV
- Vitamin C- 25% DV
- Calcium- 6% DV
- Iron- 15% DV
Subway Nutrition Facts Buffalo Chicken 6" LOW FAT 268g (with light Ranch Dressing)
These values include 9-grain wheat bread, green peppers, lettuce, cucumbers, onions and tomatoes.
- Calories- 370
- Calories from Fat- 60
- Total Fat- 6g
- Saturated Fat- 1.5g
- Trans Fat- 0g
- Cholesterol- 55mg
- Sodium- 1300mg
- Carbohydrates- 54g
- Dietary Fiber- 5g
- Sugars- 8g
- Protein- 25g
- Vitamin A- 8% DV
- Vitamin C- 25% DV
- Calcium- 6% DV
- Iron- 15% DV
Subway Nutrition Facts Breakfast: 154g Sunrise Subway Melt
This is from the Egg Muffin Melts with regular egg category. The values include an english muffin, cheese and regular egg.
- Calories- 230
- Calories from Fat- 80
- Total Fat- 9g
- Saturated Fat- 3g
- Trans Fat- 0g
- Cholesterol- 105mg
- Sodium- 910mg
- Carbohydrates- 20g
- Dietary Fiber- 6g
- Sugars- 1g
- Protein- 20g
- Vitamin A- 6% DV
- Vitamin C- 2% DV
- Calcium- 20% DV
- Iron- 10% DV
Subway Nutrition Facts 275.2 Breakfast BMT
This is from the 6" omelete sandwiches with regular egg category. The values include 9-grain wheat bread, cheese and regular egg.
- Calories- 560
- Calories from Fat- 250
- Total Fat- 28g
- Saturated Fat- 11g
- Trans Fat- 0.5g
- Cholesterol- 220mg
- Sodium- 1940mg
- Carbohydrates- 49g
- Dietary Fiber- 6g
- Sugars- 6g
- Protein- 32g
- Vitamin A- 15% DV
- Vitamin C- 8% DV
- Calcium- 25% DV
- Iron- 20% DV
So if you are looking for a healthy place to eat out, you may try Subway. It's important to look at the nutrition information of the food you choose to eat. Another great thing about Subway is that you can also customise your sandwich according to your preferences. So you can create a healthy sub sandwich or meal.
However, eating healthy alone is not enough if you want to lose weight. Some exercise too is important. Jared is one person who lost weight eating meals from Subway and doing some exercise. He tailor-made his own diet scheme and lost 245lbs, be inspired because it can be done! So here's to you in your healthy eating and lifestyle endevour.
