Eat this, Not that: Subway

Updated Aug 12, 2014

Subway has made a name for itself as the supplier of fresher, healthier meals than offered by other fast food joints. That doesn’t mean all its subs are crafted equally. Subway offers eight 6-inch sandwiches with six or fewer grams of fat, and hovering near that menu really won’t steer you wrong. Drifting toward the deluxe sandwich line-up, however, can cause your lunch-hour nutritional stats to jump up quickly, adding both extra calories and more fat.

Eat this: 6-inch Turkey Breast and Ham

Not that: 6-inch Chicken and Bacon Ranch

Calories and Fat: The Turkey Breast and Ham sub has 290 calories and 4g of fat. The Chicken and Bacon Ranch sub registers at nearly twice the amount of calories at 570 and a whopping 28g of fat, seven times the amount in the Turkey Breast and Ham.

Difference: The Chicken and Bacon Ranch sub has 280 more calories and 24 more grams of fat. Moreover, the sandwich has half of a gram of trans fat (compared to the Turkey Breast and Ham’s zero), more sodium and nearly four times the amount of cholesterol.

Choosing Subway over a quick burger is never a bad option, but being picky in Subway itself has its advantages as well. Next time, opt for Subway’s low-fat, lower-calorie sandwich line.

Check back weekly for more small changes you can make in your eating habits that may make big changes in your waistline. New Eat This, Not That features are posted each Saturday.