Fast food sandwiches are often considered to be the healthiest fast food options. However, some of the choices on the menus are bad, unhealthy subs. Learn which subs from Subway, Quiznos, and Blimpie are healthy. This article analyzes the best sandwiches based on number of calories and fat grams.
Note, nutrition information for fast food subs can be found on the chains’ websites.
Healthy Subway Sandwiches
Subway restaurants heavily promote their six-inch sandwiches that have six grams of fat or less. The Subway subs range from 230 to 380 calories and from 2.5 to 5 fat grams.
There are eight subs on the Subway “6 grams of fat or less” list:
- Veggie Delight – 2.5 fat grams, 230 calories
- Turkey Breast – 3.5 fat grams, 280 calories
- Turkey Breast and Ham – 4 fat grams, 300 calories
- Ham – 4.5 fat grams, 290 calories
- Oven Roasted Chicken – 4.5 fat grams, 320 calories
- Roast Beef – 4.5 fat grams, 310 calories
- Sweet Onion Chicken Teriyaki – 4.5 fat grams, 380 calories
- Subway Club – 5 fat grams, 320 calories
Healthiest Blimpie Subs
Blimpie features a section of its menu called “Blimpie Favorites Made Lighter and Under 400 Calories.” The six-inch Blimpie subs range from 310 to 390 calories and from 3.5 to 9 fat grams. Subs must be ordered without cheese and sauce, with the exception of the Veggie that can be ordered with provolone cheese.
There are seven subs on the Blimpie “Favorites Made Lighter” list:
- Turkey – 3.5 fat grams, 320 calories
- Club – 4 fat grams, 310 calories
- Ham – 4.5 fat grams, 310 calories
- Roast Beef – 5 fat grams, 330 calories
- Chicken Teriyaki – 6 fat grams, 370 calories
- VegiMax – 8 fat grams, 390 calories
- Veggie and Provolone – 9 fat grams, 330 calories
Best Quiznos Sandwiches
Quiznos is a danger zone as far as healthy subs go. The problem is that the cheeses and dressings at Quiznos add a significant number of extra calories and fat grams, making just about every sub unhealthy. The good news is if ordered without cheese and dressing, many of the subs are not bad choices.
Quiznos offers five regular-sized subs that when ordered without cheese and dressing come in under 500 calories and 10 grams of fat. The subs range from 410 to 460 calories and from 7 to 9 fat grams. Here is the list:
- Honey Bourbon Chicken – 9 fat grams, 460 calories
- Roast Beef – 7.5 fat grams, 420 calories
- Oven-roasted Turkey – 8 fat grams, 420 calories
- Honey-cured Ham – 7.5 fat grams, 410 calories
- The Traditional – 9 fat grams, 450 calories
There are a couple of points worth making:
The regular-sized Honey Bourbon Chicken can be ordered with dressing as this only increases the calorie count by 70 and the fat grams by 1, for 510 calories and 8 grams of fat total.
The Veggie was not included in the healthy Quiznos sub list because it exceeds the less-than-10-grams-of-fat range because of the guacamole on it. The regular-sized Veggie has 490 calories and 19 fat grams when ordered without cheese or dressing.
Healthiest Fast Food Sandwiches
There are several good and healthy sandwiches at Subway, Blimpie, and Quiznos. In general, the healthiest subs are those ordered without cheese, dressing, or sauce. Special ordering is particularly important at Quiznos where the fat-laden dressings and cheeses add a significant number of calories and fat grams.
Aimee Larsen Stoddard - Aimee is a professional writer/editor. She has a BA in English and is currently completing an MS in Theology.
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