From time to time, I will go to Subway to grab a pretty healthy meal. I typically get a foot long oven roasted chicken breast sub without any extras. In other words, no cheese, no mayo, and only spinach and cucumbers.
To take it a step further, I usually take the chicken off of one half of the sub and throw it on the other side and just eat is as a double meat sub. That way I don’t have to eat a boat load of carbohydrates in my meal.
However, every time I go to Subway, I VERY rarely see people order subs without a ton of cheese and condiments. I almost never see people order 6 inch subs anymore since the new 5 dollar foot longs are a better bargain.
So when I happened to stumble across a Subway nutrition facts brochure, I couldn’t help but start doing some math and comparing the fast food chains to Subway. Check out the results below:
The Fast Food Contenders
All the nutritional facts below were taken directly out of the Subway brochure I got, so I am not responsible if they are off by a few calories here and there. The ones that were not listed, I used FitDay.com.
Burger Kind Original Whopper
670 Calories / Fat: 39 Grams
3 Taco Bell Regular Style Tacos
510 Calories / Fat: 29 Grams
McDonald’s Big Mac
560 Calories / Fat: 30 Grams
McDonald’s Big Mac Value Meal (w/ 20 OZ Coke and medium fry)
1180 Calories / Fat: 50 Grams
As you can see, these items are pretty calorie dense and high in fat. So how do Subway sandwichs compare? Take a look below to see…
The Subway Sandwiches
At first glance, the numbers in the Subway brochure are not that bad. A footlong sub usually comes in around 600 – 800 calories depending on which one. HOWEVER, these values only reflect those who order subs with no cheese or condiments added.
Like I mentioned above, I very rarely see people order subs in this fashion. So here are some more accurate numbers of the various subs. (Note – the sandwich only calories include the traditional vegetables and wheat bread)
Oven Roasted Chicken Breast (Foot Long On Wheat)
Sandwich: 620 Calories / Fat: 10 Grams
+ American Cheese: 80 Calories / Fat: 7 Grams
+ Mayonnaise: 220 Calories / 24 Grams
Total: 920 Calories / Fat: 41 Grams
Ouch! A Big Mac by itself would almost be 400 less calories than this sandwich.
Turkey Breast (Foot Long On Wheat)
Sandwich: 560 Calories / Fat: 9 Grams
+ Swiss Cheese: 100 Calories / Fat: 9 Grams
+ Chipotle Sauce: 200 Calories / Fat: 20 Grams
Total: 860 Calories / 38 Grams
This sub isn’t as bad as the chicken breast one. However, it’s still pretty calorie dense and has 200 calories more than a Big Mac. Not to mention MORE fat than a Big Mac.
What About The Combo Meals?
Just like McDonald’s, Subway offers combo meals what include a drink and side item such as potato chips (or apples). Here is a breakdown of what a value meal might look like using the chicken breast sub from above:
Oven Roasted Chicken Breast (6 Inch On Wheat)
Sandwich: 310 Calories / Fat: 5 Grams
+ American Cheese: 40 Calories / Fat: 3.5 Grams
+ Mayonnaise: 110 Calories / 12 Grams
Sandwich Total: 460 Calories / Fat: 20.5 Grams
+ Sunchips Original: 210 Calories / Fat: 9 Grams
+ 20 OZ. Coke: 240 Calories / Fat: 0 Grams
Meal Total: 910 Calories / Fat: 29.5 Grams
As you can see, this is still pretty calorie dense and has just as much fat as a Big Mac. The next time you think about getting a side item with your sub (especially foot long), you might want to think twice.
The subs I mentioned above are actually listed as being the healthier options. Check out the ones below that compete head to head with the Big Mac and Whopper.
Chicken & Bacon Ranch
6 Inch: 580 Calories / Fat: 30 Grams
12 Inch: 1160 Calories / Fat: 60 Grams
The 6 inch sub alone has 20 calories more than a Big Mac and the exact same amount of fat. The foot long has almost as many calories as an entire Big Mac Value Meal!
6 Inch: 560 Calories / Fat: 24 Grams
12 Inch: 1120 Calories / Fat: 48 Grams
Another Big Mac contender. The 6 inch has the same amount of calories and only 6 grams less fat.
Keep These Numbers In Mind
This post was not intended to dis Subway or anyone that eats there. They do have some great options for eating out, which are much better than most fast food joints. And the idea that most people don’t order the plain subs is just from my observations while eating there.
I simply wanted to throw the Subway nutrition facts out there so you have an idea of how many calories these subs can have if you don’t pay attention to what you add to them. So remember these numbers the next time you are ordering a sub sandwich.
Otherwise you might end up getting a Big Mac in camouflage…