Reflections WashU

Love Your Body and Live Healthy

SUBWAY April 28, 2010

  • Subway:

                    -Salads (Not including dressing):

                              Good Choices:

                                              Veggie Delight                                          50 cals/ 300g                 3g fat

                                              Turkey Breast                                          110 cals/ 356g                 2g fat

                                              Black Forest Ham                                     110 cals/ 356g               3g fat

                                              Turkey Breast and Ham                            120 cals/ 366g           3g fat

                                              Oven Roasted Chicken                               130 cals/ 371g             2.5g fat

                                              Roast Beef                                               140 cals/ 371g                 3.5g fat

                                              Subway Club                                           140 cals/ 387g                3.5g fat

                                              Fatfree Italian Dressing                               35 cals/ 57g                0g fat

                                              Red Wine Vinaigrette                                  30 cals/ 21g                 0g fat

                                              Honey Mustard                                          30 cals/21g                   0g fat    

                                              Sweet Onion Sauce                                    40 cals/ 21g                  0g fat

                                              American Cheese                                     40 cals/ 11g             2.5g fat                                                         

                               Worst Choices:

                                              Ranch Dressing                                              290 cals/ 57g               30g fat

                                              Olive Oil Blend                                               225 cals/ 25g                5g fat

                                              Cheddar Cheese                                              60 cals/ 15g                5g fat

                  –Sandwiches (Includes wheat bread):

                                 Good Choices:

                                          6 in Veggie Delight                                         230 cals/ 1 sandwich             2.5g fat

                                          6 in Turkey Breast                                           280 cals/ 1 sandwich           3.6g fat

                                          6 in Black Forest Ham                                      290 cals/ 1 sandwich              4.5g fat

                                          6 in Turkey and Ham                                      300 cals/ 1 sandwich        4g fat

                                          6 in Roast Beef                                                    310 cals/ 1 sandwich             4.5g fat

                                          6 in Oven Roasted Chicken                                 320 cals/ 1 sandwich             4.5g fat

                                          6 in Subway Club                                             320 cals/ 1 sandwich          4.5g fat

                                          6 in BLT                                                                   360 cals/ 1 sandwich               13g fat

                                          6 in Sweet Onion Chicken Teriyaki                       380 cals/ 1 sandwich             4.5g fat

                                          6 in Subway Melt                                                  380 cals/ 1 sandwich           

                                 Worst Choices:

                                           6 in Pastrami                                                     590 cals/ sandwich            29g fat

                                           6 in Meatball Marinara                                    580 cals/ 1 sandwich            23g fat

                                           6 in Chicken Bacon Ranch                               570 cals/ 1 sandwich           28g fat

                                           6 in Feast                                                        540 cals/ 1 sandwich               22g fat

                                           6 in Tuna                                                      530 cals/ 1 sandwich               30g fat

                                           6 in Spicy Italian                                           520 cals/ 1 sandwich          28g fat

                                           6 in Big Philly Cheesesteak                          520 cals/ 1 sandwich         18g fat      

                                           6 in Seafood Sensation                                 460 cals/ 1 sandwich          22g fat

                                           6 in Chicken Pizziola                                    460 cals/ 1 sandwich       15g fat                                          

Flatbread Sandwiches:

                               Good Choices:

                                              Veggie Delight                                            260 cals/ 1 sandwich          5g fat

                                              Turkey Breast                                            310 cals/ 1 sandwich          6g fat

                                              Black Forest Ham                                    320 cals/ 1 sandwich          7g fat

                                             Turkey and Ham                                       330 cals/ 1 sandwich          7g fat                                             

                             Worst Choices:

                                               Sweet Onion Chicken Teriyaki                 410 cals/ 1 sandwich         7g fat

 –Soups:

                              Good Choices:

                                          Tomato Garden Vegetable w/Rotini                90 cals/ 10 oz               0.5g fat

                                          Minestrone                                                               90 cals/ 10 oz                   1g fat

                                         Rosemary Chicken & Dumplings                                90 cals/ 10 oz                 1.5g fat

                                          Vegetable Beef                                                       100 cals/ 10 oz              2g fat 

                                          Chicken Tortilla                                                        110 cals/ 10 oz               1.5g fat

                                          Chicken & Rice with Pork                                       110 cals/ 10 oz                 2.5g fat

                                          Fire-Roasted Tomato Orzo                                       130 cals/10 oz                 1g fat 

                                         Chipotle Chicken Corn Chowder                                140 cals/ 10 oz              3g fat

                             Worst Choices:

                                        Chili Con Carne                                                      340 cals/ 10 oz              11g fat 

                                        Cream of Potato with Bacon                                 240 cals/ 1 oz              13g fat

                                        Wild Rice with Chicken                                          230 cals/ 1 oz               11g fat

Other:

                              Good Choices:

                                          Apple Slices                                                     30 cals/ 1 pack               0g fat

                                          Mini Italian Bread                                            130 cals/ 1 piece            1.5 g fat 

                                          Mini Wheat Bread                                            140 cals/ 1 piece            1.5 g fat

                             Worst Choices:

                                         Sausage Pizza                                                      820 cals/ 1 pizza                     34g fat

                                         Pepperoni Pizza                                                  790 cals/ 1 pizza                     32g fat

                                         Cheese & Veggies Pizza                                     740 cals/ 1 pizza                     25g fat

                                         Cheese Pizza                                                         688 cals/ 1 pizza                     22g fat

                                         Wrap                                                                     310 cals/ 1 wrap                   8g fat

                                         Apple Pie                                                             250 cals/ 1 piece              10g fat 

                                         Honey Oat Bread                                                  260 cals/ 6 in              3g fat    

                                         Italian Herb Cheese Bread                                     250 cals/6 in               5g fat        

                                          Flatbread                                                               240 cals/ 1 piece              5g fat

                                        Chocolate Chunk Cookie                                          220 cals/ 1 cookie              10g fat

                                        Peanut Butter Cookie                                              220 cals/ 1 cookie               10g fat

                                        Macadamia Nut Cookie                                           220 cals/ 1 cookie               10g fat

                                        Sugar Cookie                                                         220 cals/ 1 cookie               10g fat

                                        Chocolate Chip Cookie                                      210 cals/ 1 cookie               10g fat

                                        M&M Cookie                                                          210 cals/ 1 cookie               10g fat

                                        Oatmeal Cookie                                                    200 cals/ 1 cookie               10g fat

All nutrition facts for Subway found at : http://world.subway.com/countries/nutritionfiles/nutritionvalues.pdf

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