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|
 Select Sauces Breads Cheese Cookies Condiments Salad Dressing |
| (Low-Fat) 6-Inch Subs and Delis | |||||||||
Calories |
Fat (g) |
Sat.Fat. (g) |
Cholest. (mg) |
Sodium (mg) |
Carb. (g) |
Fiber (g) |
Protein (g) |
Suggested Exchange Values* |
|
| Veggie Delite | 230 |
3.0 |
1.0 |
0 |
510 |
44 |
4 |
9 |
2½ starch, 1 veg. |
| Turkey Breast | 280 |
4.5 |
1.5 |
20 |
1010 |
46 |
4 |
18 |
3 starch, 1½ lean meat,
1 veg. |
| Turkey Breast & Ham | 290 |
5.0 |
1.5 |
25 |
1220 |
46 |
4 |
20 |
3 starch,
1½ lean meat, 1 veg. |
| Ham | 290 |
5.0 |
1.5 |
25 |
1270 |
46 |
4 |
18 |
3 starch, 1½ lean meat,
1 veg. |
| Roast Beef | 290 |
5.0 |
2.0 |
20 |
910 |
45 |
4 |
19 |
3 starch,
1½ lean meat, 1 veg. |
| Subway Club | 320 |
6.0 |
2.0 |
35 |
1300 |
46 |
4 |
24 |
3 starch, 2 lean meat,
1 veg. |
| Roasted Chicken Breast | 320 |
5.0 |
2.0 |
45 |
1000 |
47 |
5 |
23 |
3 starch,
2 lean meat, 1 veg. |
| Turkey Breast Deli | 220 |
3.5 |
1.5 |
15 |
730 |
36 |
3 |
13 |
2 starch, 1 lean meat, ½
veg. |
| Ham Deli | 210 |
4.0 |
1.5 |
10 |
770 |
35 |
3 |
11 |
2 starch, 1 lean meat, ½
veg. |
| Roast Beef Deli | 220 |
4.5 |
2.0 |
15 |
660 |
35 |
3 |
13 |
2 starch, 1 lean meat, ½
veg. |
| Subway® Classic 6-Inch Subs and Delis | |||||||||
Calories
|
Fat (g)
|
Sat.Fat. (g)
|
Cholest. (mg)
|
Sodium (mg)
|
Carb. (g)
|
Fiber (g)
|
Protein (g)
|
Suggested Exchange Values*
|
|
| Tuna (made with light mayo) | 450
|
22
|
6
|
40
|
1190
|
46
|
4
|
20
|
3 starch,
2 lean meat, 1 veg, 3 fat
|
| Seafood & Crab (made with light mayo) | 400
|
16
|
5
|
25
|
1280
|
52
|
5
|
16
|
3 starch, 2 lean meat, 1 veg,
2 fat
|
| Italian B.M.T. | 480
|
24
|
9
|
55
|
1900
|
46
|
4
|
23
|
3 starch,
2 med. fat meat, 1 veg., 3 fat
|
| Cold Cut Trio | 440
|
21
|
7
|
55
|
1680
|
47
|
4
|
21
|
3 starch, 2 med. fat meat,
1 veg., 2 fat
|
| Subway Melt | 410
|
16
|
6
|
45
|
1730
|
47
|
4
|
24
|
3 starch,
2 med. fat meat, 1 veg., 1 fat
|
| Steak & Cheese | 390
|
14
|
5
|
35
|
1200
|
48
|
5
|
24
|
3 starch, 2 lean meat,
1 veg., 1 fat
|
| Meatball | 530
|
26
|
10
|
55
|
1360
|
53
|
6
|
24
|
3 starch,
2 med. fat meat, 1 veg., 3 fat
|
| Tuna Deli | 320
|
16
|
4.5
|
25
|
830
|
36
|
3
|
13
|
2 starch, 1 lean mean, ½ veg., 2 fat
|
| 6-Inch Subway® Select Subs | |||||||||
Calories
|
Fat (g)
|
Sat.Fat. (g)
|
Cholest. (mg)
|
Sodium (mg)
|
Carb. (g)
|
Fiber (g)
|
Protein (g)
|
Suggested Exchange Values*
|
|
| Sweet Onion Chicken Teriyaki | 370
|
5
|
1.5
|
50
|
1190
|
59
|
4
|
26
|
4 starch,
2 lean meat, 1 veg.
|
| Red Wine Vinaigrette Club | 350
|
6
|
2.5
|
35
|
1520
|
53
|
4
|
24
|
3 starch, 2 lean meat, 1 veg.
|
| Honey Mustard Ham | 310
|
5
|
1.5
|
25
|
1260
|
51
|
4
|
18
|
3 starch, 1½ lean meat, 1 veg.
|
| Southwest Turkey Bacon | 410
|
17
|
4.5
|
35
|
1230
|
48
|
4
|
21
|
3 starch, 2 med. fat meat,
1 veg., 1½ fat
|
| Dijon Horseradish Melt | 470
|
22
|
7
|
50
|
1620
|
48
|
5
|
25
|
3 starch,
2 med. fat meat, 1 veg., 2 fat
|
| (Low-Fat) Salads Values include meat/poultry or seafood, and standard vegetables. Values do not include salad dressing. |
|||||||||
Calories
|
Fat (g)
|
Sat.Fat. (g)
|
Cholest. (mg)
|
Sodium (mg)
|
Carb. (g)
|
Fiber (g)
|
Protein (g)
|
Suggested Exchange
Values*
|
|
| Veggie Delite | 50
|
1.0
|
0
|
0
|
310
|
9
|
3
|
2
|
2 veg.
|
| Turkey Breast | 100
|
2.0
|
0.5
|
20
|
820
|
11
|
3
|
11
|
1½
lean meat, 2 veg.
|
| Turkey Breast & Ham | 120
|
3.0
|
0.5
|
25
|
1030
|
11
|
3
|
13
|
1½
lean meat, 2 veg.
|
| Ham | 110
|
3.0
|
1.0
|
25
|
1070
|
11
|
3
|
11
|
1½ lean meat, 2 veg.
|
| Roast Beef | 120
|
3.0
|
1.5
|
20
|
720
|
10
|
3
|
13
|
1½
lean meat, 2 veg.
|
| Subway Club | 150
|
3.5
|
1.5
|
35
|
1110
|
12
|
3
|
17
|
2 lean meat, 2 veg.
|
| Roasted Chicken Breast | 140
|
3.0
|
1.0
|
45
|
800
|
12
|
3
|
16
|
2 lean meat,
2 veg.
|
| Subway® Classic Salads Values include meat/poultry or seafood, standard vegetables and cheese. Values do not include salad dressing. |
|||||||||
Calories
|
Fat (g)
|
Sat.Fat. (g)
|
Cholest. (mg)
|
Sodium (mg)
|
Carb. (g)
|
Fiber (g)
|
Protein (g)
|
Suggested Exchange
Values*
|
|
| Tuna (made with light mayo) | 240
|
16
|
4.0
|
40
|
880
|
11
|
3
|
13
|
2 lean meat,
2 veg., 2 fat
|
| Seafood & Crab (made with light mayo) | 200
|
11
|
3.5
|
25
|
970
|
17
|
4
|
9
|
½ starch, 2 lean meat,
2 veg., 1 fat
|
| Italian B.M.T. | 280
|
19
|
8.0
|
55
|
1590
|
11
|
3
|
16
|
2 med. fat
meat, 2 veg, 2 fat
|
| Cold Cut Trio | 230
|
15
|
6.0
|
55
|
1370
|
11
|
3
|
14
|
2 med. fat meat, 2 veg, 1
fat
|
| Subway Melt | 200
|
10
|
4.5
|
45
|
1410
|
12
|
3
|
17
|
2 med. fat
meat, 2 veg.
|
| Steak & Cheese | 180
|
8
|
3.5
|
35
|
890
|
12
|
4
|
17
|
2 lean meat, 2 veg.
|
| Meatball | 320
|
20
|
9.0
|
55
|
1050
|
18
|
4
|
18
|
½
starch, 2 med. fat meat, 2 veg., 1 fat
|
| Wraps | |||||||||||||||
| Calories | Fat (g) | Sat. Fat (g) | Trans Fat | Chol. | Sodium
|
Carb.
(g)
|
Fiber
(g)
|
Sugars (g)
|
Protein (g)
|
Vit.
A (%DV)
|
Vit.
C (%DV)
|
Calcium (%DV)
|
Iron (%DV)
|
||
| Chicken & Bacon Ranch (9 net carbs)* | 440 |
27.0 |
10.0 |
0.5 |
90 |
240 |
18 |
9 |
1 |
41 |
10 |
15 |
30 |
15 |
|
| Tuna Wrap (7 net carbs) | 440 |
32.0 |
6.0 |
0.5 |
45 |
200 |
16 |
9 |
1 |
27 |
8 |
10 |
15 |
15 |
|
| Turkey & Bacon Melt (11 net carbs)* | 380 |
24.0 |
7.0 |
0 |
50 |
280 |
20 |
9 |
3 |
31 |
8 |
10 |
20 |
15 |
|
| Turkey Breast Wrap | 190 |
6.0 |
1.0 |
0 |
20 |
230 |
18 |
9 |
2 |
24 |
4 |
10 |
10 |
15 |
|
| Select Sauce 1½ T (amount on 6-inch sub) |
|||||||||
Calories
|
Fat (g)
|
Sat.Fat. (g)
|
Cholest. (mg)
|
Sodium (mg)
|
Carb. (g)
|
Fiber (g)
|
Protein (g)
|
Suggested Exchange
Values*
|
|
| Fat-Free Honey Mustard | 30
|
0
|
0
|
0
|
140
|
7
|
0
|
0
|
½
carbohydrate
|
| Fat-Free Red Wine Vinaigrette | 30
|
0
|
0
|
0
|
340
|
6
|
0
|
0
|
½ carbohydrate
|
| Fat-Free Sweet Onion | 40
|
0
|
0
|
0
|
90
|
9
|
0
|
0
|
½
carbohydrate
|
| Dijon Horseradish | 90
|
10
|
1.5
|
10
|
160
|
1
|
0
|
0
|
2 fats
|
| Southwest | 90
|
9
|
1.5
|
5
|
190
|
2
|
0
|
0
|
2 fats
|
| Breads | |||||||||
Calories
|
Fat (g)
|
Sat.Fat. (g)
|
Cholest. (mg)
|
Sodium (mg)
|
Carb. (g)
|
Fiber (g)
|
Protein (g)
|
Suggested Exchange
Values*
|
|
| 6-inch Wheat | 200
|
2.5
|
1.0
|
0
|
360
|
40
|
3
|
8
|
2½
starch
|
| 6-inch Italian | 200
|
2.5
|
1.5
|
0
|
340
|
38
|
3
|
7
|
2½
starch
|
| 6-inch Parmesan Oregano | 210
|
3.5
|
1.5
|
0
|
530
|
40
|
3
|
8
|
2½
starch
|
| 6-inch Honey Oat | 250
|
3.5
|
1.0
|
0
|
380
|
48
|
4
|
10
|
3 starch
|
| 6-inch Hearty Italian | 210
|
2.5
|
1.5
|
0
|
340
|
41
|
3
|
8
|
3 starch
|
| 6-inch Monterey Cheddar | 240
|
6.0
|
3.5
|
10
|
400
|
39
|
3
|
10
|
2½ starch, 1 fat
|
| 6-inch Sourdough | 210
|
3.0
|
1.0
|
0
|
210
|
41
|
3
|
8
|
3 starch
|
| Deli Style Roll | 170
|
2.5
|
1.0
|
0
|
280
|
32
|
3
|
6
|
2 starch
|
| Cheese 2 slices (amount on 6-inch sub) |
|||||||||
Calories
|
Fat (g)
|
Sat.Fat. (g)
|
Cholest. (mg)
|
Sodium (mg)
|
Carb. (g)
|
Fiber (g)
|
Protein (g)
|
Suggested Exchange
Values*
|
|
| Processed American Cheese | 40
|
3.5
|
2.0
|
10
|
200
|
0
|
0
|
2
|
½
med. fat meat
|
| Provolone Cheese | 50
|
4.0
|
2.0
|
10
|
125
|
0
|
0
|
4
|
1 med. fat meat
|
| Swiss Cheese | 50
|
4.0
|
2.5
|
15
|
30
|
0
|
0
|
4
|
1 med. fat
meat
|
| Processed Pepperjack Cheese | 40
|
3.5
|
2.0
|
10
|
210
|
0
|
0
|
2
|
½ med. fat meat
|
| Cheddar Cheese | 60
|
5.0
|
3.0
|
15
|
95
|
0
|
0
|
4
|
1 med. fat
meat
|
| Cookies (serving size = 1 cookie) |
|||||||||
Calories
|
Fat (g)
|
Sat.Fat. (g)
|
Cholest. (mg)
|
Sodium (mg)
|
Carb. (g)
|
Fiber (g)
|
Protein (g)
|
Suggested Exchange
Values*
|
|
| Chocolate Chip | 210
|
10
|
4
|
15
|
160
|
30
|
1
|
2
|
2 carbohydrate,
2 fat
|
| Oatmeal Raisin | 200
|
8
|
2.5
|
15
|
170
|
30
|
2
|
3
|
2 carbohydrate, 1½
fat
|
| Peanut Butter | 220
|
12
|
4
|
10
|
200
|
26
|
1
|
4
|
2 carbohydrate,
2 fat
|
| M&M® | 210
|
10
|
3.5
|
15
|
105
|
30
|
1
|
2
|
2 carbohydrate, 2 fat
|
| White Choc. Macadamia Nut | 220
|
11
|
3.5
|
15
|
160
|
28
|
1
|
2
|
2 carbohydrate,
2 fat
|
| Sugar | 230
|
12
|
3.5
|
15
|
135
|
28
|
0
|
2
|
2 carbohydrate, 2 fat
|
| Chocolate Chunk | 220
|
10
|
3.5
|
10
|
105
|
30
|
1
|
2
|
2 carbohydrate,
2 fat
|
| Double Choc. Chip | 210
|
10
|
4
|
15
|
170
|
30
|
1
|
2
|
2 carbohydrate, 2 fat
|
| Condiments | |||||||||
Calories
|
Fat (g)
|
Sat.Fat. (g)
|
Cholest. (mg)
|
Sodium (mg)
|
Carb. (g)
|
Fiber (g)
|
Protein (g)
|
Suggested Exchange
Values*
|
|
| Vinegar (1 tsp) | 0
|
0
|
0
|
0
|
0
|
0
|
0
|
0
|
free
|
| Mustard (2 tsp) | 10
|
0
|
0
|
0
|
115
|
0
|
0
|
0
|
free
|
| Light Mayonnaise (1 T) | 45
|
5
|
1.0
|
5
|
100
|
1
|
0
|
0
|
1 fat
|
| Mayonnaise (1 T) | 110 |
12 |
3.0 |
10 |
80 |
0 |
0 |
0 |
2 fat |
| Olive Oil Blend (t tsp) | 45
|
5
|
1.0
|
0
|
0
|
0
|
0
|
0
|
1 fat
|
| Bacon (2 strips) | 45
|
4.0
|
1.5
|
10
|
180
|
0
|
0
|
2
|
1 fat
|
| Salad Dressing | |||||||||
Calories
|
Fat (g)
|
Sat.Fat. (g)
|
Cholest. (mg)
|
Sodium (mg)
|
Carb. (g)
|
Fiber (g)
|
Protein (g)
|
Suggested Exchange
Values*
|
|
| Fat-Free Italian | 20
|
0
|
0
|
0
|
610
|
4
|
0
|
0
|
free
|
| Fat-Free Ranch | 60
|
0
|
0
|
0
|
530
|
14
|
0
|
1
|
1 carbohydrate
|
| Fat-Free French | 70
|
0
|
0
|
0
|
390
|
17
|
0
|
0
|
1 carbohydrate
|
FAX: 215-885-3381
• 