How To Use The Subway Calorie Counter

One of the reasons that Subway Calorie Counter is looked up so many times each day is because the sandwich chain has marketed itself as a healthy solution to fast food. You can go into any Subway Sandwich shop and have one of seven 6 inch sandwiches made in less than 5 minutes that has 350 or fewer calories and 6 or fewer grams of fat.

The sandwich options include: ham, turkey, ham and turkey, veggie delight, oven roasted chicken breast, roast beef and the turkey club. At 370 calories, the hot Sweet Onion Teriyaki chicken sandwich just misses the mark, but still comes in at just 5 grams of fat.

That’s not to say that you can eat anything you want at the restaurant. The Subway calorie counter clearly shows that some sandwiches are off limits for dieters. For instance, the 6 inch tuna sub has 530 calories and 31 grams of fat – and that’s before you add any extra mayonnaise.

Subway’s hot sandwiches can also be diet killers. The 6 inch Toasted Bacon and Chicken Ranch, Toasted Chicken Parmesan, and Toasted Meatball Marinara all have more than 500 calories and the meatball sub has 24 grams of fat.

But the hot sandwiches aren’t the only diet busters. Double the size and you double the calories. The only two sandwich sizes at Subway are 6 inch and 12 inch. The foot long sandwiches all have twice as many calories.

Another pitfall to watch for on the Subway calorie counter is the double meat or double cheese options on any sandwich. The double meat turkey has 340 calories versus only 280 in the regular version.

The kind of bread you choose to have your sandwich made on can also affect the number of calories. The default 6 inch Italian (white) bread has 190 calories by itself. But, the deluxe breads, like Honey Oat and Parmesan Oregano can increase that by 50-60 calories by itself.

Adding cheese also increases the calories. While cheese comes standard on the sandwiches without an extra charge, it is represented separately on the Subway calorie counter. Cheese adds 40 to 50 calories per six inches.

Some condiments like mustard barely register in terms of calories. Others, like mayonnaise can pack on 110 calories for a normal serving.

When you look at the Subway calorie counter, you’ll find that the breakfast sandwiches are no diet bargain which range from 270 to 510 calories. Your best bet is either the egg and cheese on a deli roll or a honey mustard and ham on a deli roll. Stay away from the Chipitole Steak and Cheese on a 6 inch roll breakfast sandwich.

Keep in mind that there’s more on the menu than sandwiches as well. Chips, cookies, and sugary sodas will all add calories to your meal. Fortunately, Subway features the Baked Lays brand of chips which can have as few as 110 calories in a serving.

Use the Subway calorie counter to help you plan a healthy lunch or dinner at this fast food spot that is friendly for dieters.


Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/