Ok, I thought i might talk about Subway, just because i was eating it the other day and felt bad for all the people who think it’s healthy.

Well, it’s not all bad…

First, lets say you have a 6″ oven roasted chicken breast….
you’re getting
310 calories, 5g fat, 1.5g sat fat, 0g trans fat, 48g carbs, 5g fiber, and 24g protein. (taken from Subway.com’s nutritional page.)

So, that’s not half bad, right? Especially if you’re trying to gain muscle, because a foot long would be
48g protein, 620 calories, 96g carbs, and only 10g of fat.

BUT… from the bottom page, fine print:

“Subs with 6 grams of fat or less include wheat bread, lettuce, tomatoes, pickles, onions, green peppers and olives. All other sandwich values include cheese unless otherwise noted.”

so pretty much if you want the 310 calories you’ll have to settle for no dressings, no condiments, no avocado, and no cheese. Add the wheat bread and that’s a pretty dry sandwich.

so lets say you NEED a dressing, and cheese:
-Chipotle southwest dressing = 100 calories + 10g fat
-Fat free sweet onion dressing = 40 calories + 0g fat
-Mayonnaise = 110 calories + 12g fat
-Swiss cheese = 50 calories + 4.5g fat (2 triangles)

and on top of all that, i’m not even sure how many of these servings of dressing are in one sandwich (however, from experience, i think there’s one serving per 6″ of sandwich)

So, in conclusion, if you’re trying to lose fat, stay away from subway, unless the only other option is Panda Express. In that case, go for a 6″ sandwich on whole wheat, and skip the dressings.
If you’re going for muscle gains, then subway’s oven roasted chicken breast sandwich is a good choice.

full subway nutrition page