Subway offers seven 6” subs, all with 6 grams of fat or less and all fewer than 320 calories. What is important to note is that the subs are made using wheat bread and does not contain cheese, mayo or any other dressings.
The subs themselves are a reasonable healthy fast food choice, but where most dieters fall into a trap is with the toppings. Adding cheese for example can add approximately 40-50 extra calories per 6” sub, and an extra 3-5 grams of fat. Adding mayonnaise makes things even worse tacking on a massive 110 additional calories and 12-13 grams of fat! If a dry sub (one with no dressing) is too much for you, try replacing the mayonnaise with mustard or one of Subway’s fat free dressings including Red Wine Vinaigrette, Sweet Onion Sauce or Honey Mustard sauce, all of which have less than 40 calories per serving.
Looking at the remaining subs on the menu, the fat content skyrockets. The Chicken & Bacon Ranch sub for example has 30 grams of fat per 6” sandwich. One particularly deceptive sub for dieters is the 6” Tuna sub. Most dieters would consider a fairly healthy sub, but in reality contains a good deal of mayo and has 31 grams of fat! In fact, the Tuna sub actually has the most fat of any sub available on the standard Subway menu!
If you are looking for a good place to dine out on a diet, take a look at off Subway’s menu of low fat subs. Overall, I found Subway subs to be a great way to maintain your diet but still enjoy going out to lunch, especially for those of us who love to get out of the office at lunch time. If you can avoid the cheese and high fat dressings, Subway sandwiches are an excellent healthy fast food choice.
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