Counting calories is crucial for a healthy diet, particularly if your fitness goal is to lose weight. If you find yourself at a Subway,
Veggie Delight, 200 Calories
Of course, that calorie content is without the cheese. But do you really need the cheese, considering that you already have so many ingredients in this sandwich?
This doesn’t have meat, since it’s made for vegetarians. But it comes with tomatoes, spinach, red onions, lettuce, green peppers, and cucumbers, along with the default 9-grain wheat bread. This comes with just 240mg of sodium with 2g of fat, while you also get 9g of protein.
The Veggie Delight is less than 5 bucks, so you’re getting your money’s worth, and you’re not endangering your diet.
Oven Roasted Turkey, 260 Calories
How can a sandwich with this much flavor (with meat too) also have only 260 calories? We suggest that you don’t worry about it, and just enjoy your low-cal meal. You can also pat yourself on the back knowing that this has zero trans fat, just 0.5g saturated fat, and merely 3g of total fat. Even the sodium content isn’t bad at 790mg, while you also enjoy 20g of protein.
With the Hearty Multigrain bread, you also have cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes. Have fun with this, and treat it like a Thanksgiving treat that somehow doesn’t break any low-cal diet rules.
Cold Cut Combo, 280 Calories
This is a simple, no-fuss classic that hipsters may regard as boring. But it’s a classic for good reasons. You have the 3 turkey-based meat (ham, salami, and bologna), and somehow, the calories aren’t all that high.
The Cold Cut Combo uses Artisan Italian bread as default. For veggies, you also get cucumbers, green peppers, lettuce, red onions, and tomatoes. That’s about it.
You also get 17g of protein along with zero trans fat and only 2.5g of saturated fat. The Cold Cut footlong costs $7.40 at Subway, so get one and share it with a friend.
Rotisserie Style Chicken, 300 Calories
This starts with the Hearty Multigrain bread, without the cheese. Your veggies include cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes. There aren’t any sauces, as you don’t really need them.
This gets you just 6g of fat, with zero trans fat, and you also get 23g of protein. Enjoy the sandwich as is, and the chicken and the fresh vegetables combine for a terrific taste.
Steak and Cheese, 320 Calories
As you may have noticed, many of the sandwiches here come without the cheese to cut down on the calories. This sandwich has American Cheese as the main ingredient, but that doesn’t mean the calorie count is all that high.
Here you get the Artisan Italian bread, with only the green peppers and red onions for a bit of zing. You don’t need anything else, so you can really savor the taste of the steak with the cheese.
This offers 25g of protein, with zero trans fat. Add some more veggies if you want, but the default setting is terrific enough to start with.
Sweet Onion Chicken Teriyaki, 330 Calories
Many say this is the tastiest sandwich at Subway, and that makes this a fantastic choice if you’re worried about your calorie intake. This is proof positive that low-cal doesn’t always mean “low taste”.
The default sandwich comes with the Hearty Multigrain bread, without the cheese. For veggies, you have the familiar cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes. You also get the Sweet Onion Sauce and the Teriyaki sauce.
Sure, you can still customize this. But as is, it’s already terrific.
Buffalo Chicken, 340 Calories
This is the sandwich you get when you want to spice things up. You have the Artisan Italian bread to start with, along with the buffalo chicken. The other ingredients include tomatoes, lettuce, and cucumbers, and then they’re all topped with the buffalo sauce and peppercorn ranch sauce.
You get 24g of protein with zero trans fat, although the sodium is high at 1,360mg. Get this if you’re on a low-cal diet but you don’t really have any sodium issues.
All-American Club, 350 Calories
You start with the turkey roasted in the oven, and then reinforce that with the hickory-smoked bacon and the Black Forest ham. You put in the American Cheese, and for veggies, you have the tomatoes, red onions, and lettuce. That’s it, it’s that simple, and it’s a winner.
What’s more, you limit the calories to just 350 calories. It doesn’t have any trans fat, but you get 25g of protein. The sodium can be problematic at 1,220mg, so you should go with low-sodium meals for the rest of the day.
Who says you have to endure calorie bombs when you go into a fast-food joint? Try any of these Subway sandwiches, and you won’t have to go over 350 calories. If you’re trying to lose weight, then these might be the sandwiches you’re looking for.