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Subway
Instead of: Foot-long meatball sub (1002 calories / 50 g fat / 8 g fiber / 92 g carbohydrates) and Chocolate Chip Cookie (209 calories / 10 g fat / 1 g fiber / 29 g carbohydrates)
Total: 1211 calories, 60 g fat, 9 g fiber, 121 g carbohydrates
We suggest: 6-inch turkey breast sub on Italian bread with lettuce, tomatoes, onions, green peppers, olives and pickles (200 calories / 3.5 g fat / 2 g fiber / 31 g carbohydrates), Roasted Chicken Noodle soup (90 calories / 4 g fat / 1 g fiber / 7 g carbohydrates)
Total: 290 calories, 7.5 g fat, 3 g fiber, 38 g carbohydrates
Other nutrition facts:
Fajita Sandwiches
Baja Chicken 350 calories / 9 g fat / 5 g fiber / 45 carbohydrates
Baja Pork 530 calories / 21 g fat / 5 g fiber / 50 carbohydrates
Chicken Fajita 510 calories / 21 g fat / 6 g fiber / 49 carbohydrates
Steak Fajita 500 calories / 21 g fat / 7 g fiber / 52 carbohydrates
Atkins-Friendly Wraps
Chicken Bacon Ranch Wrap 480 calories / 27 g fat / 11 g fiber / 19 carbohydrates
Turkey Bacon Melt Wrap 430 calories / 25 g fat / 12 g fiber / 22 carbohydrates
Wrap, alone 130 calories / 2.5 g fat / 11 g fiber / 16 carbohydrates
Six-Inch Sandwiches
BBQ Rib Sub 420 calories / 19 g fat / 4 g fiber / 47 g carbohydrates
Pot Roast Sub 420 calories / 12 g fat / 4 g fiber / 47 g carbohydrates
Savory Caesar Chicken Sub 490 calories / 23 g fat / 4 g fiber / 47 g carbohydrates
Chicken Pizziola 450 calories / 16 g fat / 5 g fiber / 48 g carbohydrates
Sweet Onion Chicken Teriyaki 374 calories / 5 g fat / 4 g fiber / 59 g carbohydrates
Pierre Chop House Steak Sub 420 calories / 20 g fat / 4 g fiber / 44 g carbohydrates
Lloyd's Buffalo Chicken Sub 380 calories / 14 g fat / 3 g fiber / 41 g carbohydrates
Pastrami Sub 550 calories / 28 g fat / 3 g fiber / 42 g carbohydrates
Mediterranean Chicken 470 calories / 19 g fat / 5 g fiber / 51 g carbohydrates
Red Wine Vinaigrette Club 350 calories / 6 g fat / 4 g fiber / 53 g carbohydrates
Honey Mustard Ham 320 calories / 5 g fat / 4 g fiber / 53 g carbohydrates
Southwest Turkey Bacon 410 calories / 17 g fat / 4 g fiber / 48 g carbohydrates
Bistro Melt 470 calories / 21 g fat / 5 g fiber / 48 g carbohydrates
Breakfast Sandwiches
Western Egg 285 calories / 12 g fat / 2 g fiber / 31 g carbohydrates
Bacon & Egg 302 calories / 15 g fat / 1 g fiber / 29 g carbohydrates
Cheese & Egg 302 calories / 15 g fat / 1 g fiber / 29 g carbohydrates
Ham & Egg 291 calories / 12 g fat / 1 g fiber / 30 g carbohydrates
Wraps
Turkey Breast & Bacon 318 calories / 7 g fat / 2 g fiber / 51 g carbohydrates
Asiago Caesar Chicken 413 calories / 15 g fat / 2 g fiber / 53 g carbohydrates
Steak & Cheese 353 calories / 9 g fat / 3 g fiber / 52 g carbohydrates
Deli Sandwiches
Turkey Breast 200 calories / 3.5 g fat / 2 g fiber / 31 g carbohydrates
Ham 194 calories / 3.5 g fat / 2 g fiber / 30 g carbohydrates
Roast Beef 206 calories / 4 g fat / 2 g fiber / 31 g carbohydrates
Tuna 309 calories / 15 g fat / 2 g fiber / 31 g carbohydrates
Six-Inch Select Sandwiches
Southwest Steak & Cheese 412 calories / 18 g fat / 4 g fiber / 42 g carbohydrates
Asiago Caesar Chicken 407 calories / 15 g fat / 5 g fiber / 41 g carbohydrates
Horseradish Roast Beef 401 calories / 17 g fat / 3 g fiber / 42 g carbohydrates
Honey Mustard Melt 373 calories / 11 g fat / 3 g fiber / 47 g carbohydrates
Six-Inch Classic Sandwiches
Spicy Italian Sub 467 calories / 24 g fat / 3 g fiber / 38 g carbohydrates
Chicken Salad Sub Low Fat Sutter Chicken Salad 261 calories / 4 g fat / 3 g fiber / 42 g carbohydrates
Chicken Salad Sub Low Fat Wampler Chicken Salad 245 calories / 3 g fat / 3 g fiber / 42 g carbohydrates
Pizza Sub, on white roll 448 calories / 22 g fat / 3 g fiber / 41 g carbohydrates
Pizza Sub, on wheat roll 464 calories / 22 g fat / 3 g fiber / 48 g carbohydrates
BBQ Chicken Sub 330 calories / 6 g fat / 4 g fiber / 53 g carbohydrates
BMT 453 calories / 24 g fat / 3 g fiber / 40 g carbohydrates
Cold Cut Trio 415 calories / 20 g fat / 3 g fiber / 40 g carbohydrates
Meatball 501 calories / 25 g fat / 4 g fiber / 46 g carbohydrates
Tuna 419 calories / 21 g fat / 3 g fiber / 39 g carbohydrates
Seafood & Crab 378 calories / 16 g fat / 3 g fiber / 46 g carbohydrates
Steak & Cheese 362 calories / 13 g fat / 4 g fiber / 41 g carbohydrates
SUBWAY Melt 380 calories / 15 g fat / 3 g fiber / 41 g carbohydrates
Gardenburger 330 calories / 5 g fat / 8 g fiber
Six-Inch Sandwiches - 7 Under 6 grams of fat
Ham 290 calories / 5 g fat / 4 g fiber / 46 g carbohydrates
Roast Beef 264 calories / 4.5 g fat / 3 g fiber / 39 g carbohydrates
Roasted Chicken Breast 311 calories / 6 g fat / 3 g fiber / 40 g carbohydrates
SUBWAY Club 294 calories / 5 g fat / 3 g fiber / 40 g carbohydrates
Turkey Breast 280 calories / 4.5 g fat / 4 g fiber / 46 g carbohydrates
Turkey Breast & Ham 290 calories / 5 g fat / 4 g fiber / 46 g carbohydrates
Veggie Delite 200 calories / 2.5 g fat / 3 g fiber / 37 g carbohydrates
Select Sauces - 1 tbsp
Southwest Ancho 61 calories / 6 g fat / 0 g fiber / 1 g carbohydrates
Asiago Caesar 77 calories / 8 g fat / 0 g fiber / 1 g carbohydrates
Honey Mustard 20 calories / 0 g fat / 0 g fiber / 5 g carbohydrates
Horseradish 100 calories / 9 g fat / 0 g fiber / 2 g carbohydrates
Six-Inch Breads
6" Honey Oat 250 calories / 3.5 g fat / 4 g fiber / 48 g carbohydrates
6" Monterey Cheddar 240 calories / 6 g fat / 3 g fiber / 39 g carbohydrates
6" Roasted Garlic 230 calories / 3 g fat / 4 g fiber / 45 g carbohydrates
6" Harvest Wheat 203 calories / 2 g fat / 3 g fiber / 39 g carbohydrates
6" Parmesan Oregano 195 calories / 3 g fat / 2 g fiber / 34 g carbohydrates
6" Italian white 178 calories / 2 g fat / 2 g fiber / 33 g carbohydrates
6" Wheat 186 calories / 1.5 g fat / 3 g fiber / 36 g carbohydrates
6" Hearty Italian 191 calories / 2 g fat / 2 g fiber / 36 g carbohydrates
6" Sesame Italian 210 calories / 4.5 g fat / 2 g fiber / 34 g carbohydrates
6" Sourdough 265 calories / 3 g fat / 2 g fiber / 49 g carbohydrates
Atkin's Friendly Wrap 130 calories / 2.5 g fat / 11 g fiber / 16 g carbohydrates
Deli Style Roll 172 calories / 3 g fat / 1 g fiber
Subway Fresh Salads
Caesar Salad 60 calories / 2.5 g fat / 3 g fiber
Chicken Caesar Salad 150 calories / 5 g fat / 3 g fiber
Savory Caesar dressing 1.5 oz. 250 calories / 28 g fat / 0 g fiber
Light Caesar dressing 1.5 oz. 100 calories / 9 g fat / 0 g fiber
Mediterranean Salad 210 calories / 7 g fat / 5 g fiber
Mediterranean Vinaigrette 1.5 oz. 150 calories / 16 g fat / 0 g fiber
Red Wine Vinaigrette 1.5 oz. 60 calories / 0.5 g fat / 0 g fiber
Turkey Bacon Ranch Salad 240 calories / 11 g fat / 5 g fiber
Ranch dressing 2 oz. 290 calories / 30 g fat / 0 g fiber
Ranch fat-free dressing 1.5 oz. 60 calories / 0 g fat / 0 g fiber
Garden Salad 120 calories / 6 g fat / 5 g fiber
Included with all salads
Croutons 1 package 70 calories / 3 g fat / 0 g fiber
Italian Bread side 100 calories / 1.5 g fat / 1 g fiber
Additional Salad Dressings
Honey Mustard, 1.5 oz 60 calories / 0 g fat / 0 g fiber
Sweet Onion, 1.5 oz 80 calories / 0 g fat / 0 g fiber
Fat-free French, 1.5 oz 60 calories / 0 g fat / 0 g fiber
French dressing, 2 oz 250 calories / 23 g fat / 0 g fiber
Classic Salads
BMT 273 calories / 19 g fat / 3 g fiber / 11 g carbohydrates
Cold Cut Trio 234 calories / 15 g fat / 3 g fiber / 11 g carbohydrates
Meatball 320 calories / 20 g fat / 4 g fiber / 18 g carbohydrates
Seafood & Crab 198 calories / 11 g fat / 4 g fiber / 17 g carbohydrates
Steak & Cheese 182 calories / 8 g fat / 4 g fiber / 12 g carbohydrates
SUBWAY Melt 200 calories / 9 g fat / 3 g fiber / 12 g carbohydrates
Tuna 238 calories / 16 g fat / 3 g fiber / 11 g carbohydrates
Salads - 7 Under 6 grams of fat
Turkey Breast & Ham 117 calories / 3 g fat / 3 g fiber / 14 g carbohydrates
Veggie Delite 50 calories / 1 g fat / 3 g fiber / 11 g carbohydrates
Ham 112 calories / 3 g fat / 3 g fiber / 11 g carbohydrates
Roast Beef 114 calories / 3 g fat / 3 g fiber / 11 g carbohydrates
Roasted Chicken Breast 137 calories / 3 g fat / 3 g fiber / 12 g carbohydrates
SUBWAY Club 145 calories / 3.5 g fat / 3 g fiber / 12 g carbohydrates
Turkey Breast 105 calories / 2 g fat / 3 g fiber / 11 g carbohydrates
Salad Dressings - 2 oz
Fat Free French 70 calories / 0 g fat / 0 g fiber / 17 g carbohydrates
Fat Free Italian 20 calories / 0 g fat / 0 g fiber / 4 g carbohydrates
Fat Free Ranch 60 calories / 0 g fat / 0 g fiber / 14 g carbohydrates
Soups - 1 cup
Clam Chowder 140 calories / 4.5 g fat / 1 g fiber / 19 g carbohydrates
Roasted Chicken Noodle 90 calories / 4 g fat / 1 g fiber / 7 g carbohydrates
Vegetable Beef 90 calories / 1.5 g fat / 2 g fiber / 14 g carbohydrates
Broccoli Cheese 180 calories / 12 g fat / 2 g fiber / 12 g carbohydrates
Hearty Chili 250 calories / 7 g fat / 9 g fiber / 31 g carbohydrates
Black Bean 180 calories / 4.5 g fat / 15 g fiber / 27 g carbohydrates
Cream of Potato with Bacon 210 calories / 12 g fat / 4 g fiber / 20 g carbohydrates
Cream of Broccoli 130 calories / 7 g fat / 1 g fiber / 12 g carbohydrates
Chili Con Carne 310 calories / 14 g fat / 7 g fiber / 28 g carbohydrates
Chicken & Dumplings 130 calories / 4.5 g fat / 1 g fiber / 16 g carbohydrates
Cheese w / Ham & Bacon 230 calories / 16 g fat / 2 g fiber / 13 g carbohydrates
Minestrone 70 calories / 1 g fat / 2 g fiber / 11 g carbohydrates
Brown & Wild Rice 190 calories / 11 g fat / 2 g fiber / 17 g carbohydrates
Tomato Bisque 90 calories / 2.5 g fat / 3 g fiber / 15 g carbohydrates
Potato Cheese Chowder 210 calories / 10 g fat / 2 g fiber / 22 g carbohydrates
Condiments & Extras
Bacon 2 strips 45 calories / 3.5 g fat / 0 g fiber / 0 carbohydrates
Cheddar Cheese 2 triangles 60 calories / 5 g fat / 0 g fiber / 0 carbohydrates
Light Mayonnaise 1 tbsp 50 calories / 5 g fat / 0 g fiber / 1 carbohydrates
Mayonnaise 1 tbsp 110 calories / 12 g fat / 0 g fiber / 0 carbohydrates
Mustard, Yellow & Deli Brown 2 tsp 5 calories / 0 g fat / 0 g fiber / 1 carbohydrates
Olive Oil Blend 1 tsp 45 calories / 5 g fat / 0 g fiber / 0 carbohydrates
Pepperjack Cheese 2 triangles 50 calories / 4 g fat / 0 g fiber / 0 carbohydrates
Processed American Cheese 2 triangles 40 calories / 3.5 g fat / 0 g fiber / 1 carbohydrates
Provolone Cheese 2 half circles 50 calories / 4 g fat / 0 g fiber / 0 carbohydrates
Ranch amount on wrap 110 calories / 11 g fat / 0 g fiber / 1 carbohydrates
Shredded Monterey Blend 110 calories / 9 g fat / 0 g fiber / 1 carbohydrates
Shredded Swiss 110 calories / 8 g fat / 0 g fiber / 1 carbohydrates
Swiss Cheese 2 triangles 50 calories / 4.5 g fat / 0 g fiber / 0 carbohydrates
Vinegar 1 tsp 0 calories / 0 g fat / 0 g fiber / 0 carbohydrates
1 Cookie & Desserts
Brownie 145 calories / 3.3 g fat / 2 g fiber / 27 g carbohydrates
Chocolate Chip 209 calories / 10 g fat / 1 g fiber / 29 g carbohydrates
Chocolate Chunk 210 calories / 10 g fat / 1 g fiber / 30 g carbohydrates
M&M 210 calories / 10 g fat / 1 g fiber / 29 g carbohydrates
Oatmeal Raisin 197 calories / 8 g fat / 1 g fiber / 29 g carbohydrates
Peanut Butter 220 calories / 12 g fat / 1 g fiber / 26 g carbohydrates
Sugar 222 calories / 12 g fat / 1 g fiber / 28 g carbohydrates
White Macadamia Nut 221 calories / 12 g fat / 1 g fiber / 27 g carbohydrates
Baked Apple Pie 245 calories / 10 g fat / 1 g fiber
Fruizle Express - small
Pineapple Delite 133 calories / 0 g fat / 1 g fiber / 23 g carbohydrates
Sunrise Refresher 119 calories / 0 g fat / 1 g fiber / 29 g carbohydrates
Berry Lishus 113 calories / 0 g fat / 1 g fiber / 28 g carbohydrates
Peach Pizazz 103 calories / 0 g fat / 0 g fiber / 26 g carbohydrates
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