How Many Calories Is the Average Subway Sandwich?

Subway may be a healthier option than fried foods, but nutrition includes ingredients, processing, and nutrients, in addition to the cooking method. If you're concerned about your health, review the ingredients of any chain, including Subway, especially if you eat there frequently.

Choose minimally processed and fresh foods as often as possible, and look for items with simple ingredients and few additives, such as processed sugar.

There are advantages and disadvantages to ordering this healthy fast-food meal.

Advantages

• You may lose weight
  • You may lose weight if you choose low-calorie subs, such as a foot-long vegetable alternative with low-calorie sauces. 
  • A Footlong Veggie Delite sandwich on nine-grain wheat bread with veggies and no cheese or sauces is a meal with less than 400 calories and one gram of saturated fat. 
  • This is a long cry from the nearly 1,000 calories included in a McDonald's Big Mac with fries. 
  • Instead of a regular fast-food burger-and-fries lunch, opt for a sub such as a Footlong Veggie Delite that can save you roughly 600 calories. 
• Healthy bowel movements
  • Most individuals consume 28 grams of fiber each day.
  • If all the fresh vegetables are placed on the sub and the bread is nine-grain wheat, many footlong subs will give 10 grams of fiber or almost 40 percent of the necessary intake, which will get you halfway to your daily goal. 

Disadvantages

• May gain weight
  • There are low-calorie footlong menu selections, but if you choose high-fat, high-calorie sub alternatives, you may gain weight. 
  • The Chicken and Bacon Ranch sandwich has more than 1,000 calories and 51 grams of fat. With a side of chips and standard Coke, you might consume all of the allotted calories for the day in one sitting.
  • Choosing a six-inch sub will lower your calorie and fat consumption in half. 
  • Limiting calorie extras such as cheese, bacon, mayonnaise, and ranch dressing will help you enjoy your sandwiches without gaining weight.
• Increases the risk of blood pressure, heart disease, and stroke
  • Although Subway has some healthy alternatives, several of its footlong subs are relatively heavy in salt.
  • The Turkey and Bacon Guacamole has 2,300 mg of sodium (the amount advised for a whole day). 
  • Long-term use of a high-sodium diet can increase your risk of high blood pressure, heart disease, and stroke. 
  • People who already have these problems should be extra cautious when it comes to salt consumption. 
  • You are recommended to take Tuna or Veggie Delight subs from Subway for a healthy, low-sodium option. 
• The rapid increase in blood sugar levels
  • The carbohydrate content of a footlong sub-baked on nine-grain wheat bread can range from 76 to 104 grams or about five to six servings of carbohydrates. 
  • Eating these many carbohydrates may cause your blood sugar to spike, especially if you drink it down with a sugary soda or sweet tea.
  • When eating a sub, incorporating enough levels of protein and healthy fats can help lessen the meal's glycemic load and therefore assist regulate blood glucose. 
  • Lean meats and fat sources such as olives and olive oil are all blood sugar-friendly foods that can help keep your blood glucose under control.
• Bloating and nausea
  • If a footlong sub is more food than your body is used to consuming in one sitting, you may experience bloating, nausea, and even heartburn as a result of overeating. 
  • Certain variants of the supplement, such as the Italian B.M.T., might contain up to 2,000 mg of salt. 
  • Eating too much salt can cause bloating throughout your entire body, fingers, and toes.
  • If you have these unpleasant feelings, go for a stroll or drink some ginger tea to help relieve them.
  • If your rings get too tight on your fingers, drink some water to help balance your bloat.