Subway provides many healthy options for a balanced meal when eating away from home. As part of a continuing series called Food On The Run, about how to find healthful options at popular chain restaurants, learn what to select the next time you are out.







Subway

6-inch Jared Sandwiches (Values include 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers, pickles and olives.)

Ham
Calories – 290
Fat – 5 grams
Protein – 18 grams
Carbohydrate – 47 grams
Sodium – 1260 mg

Roast Beef
Calories – 290
Fat – 5 grams
Protein – 19 grams
Carbohydrate – 45 grams
Sodium – 900 mg

Turkey Breast
Calories – 280
Fat – 4.5 grams
Protein – 18 grams
Carbohydrate – 46 grams
Sodium – 1000 mg

Turkey Breast and Ham
Calories – 290
Fat – 5 grams
Protein – 20 grams
Carbohydrate – 47 grams
Sodium – 1210 mg

Veggie Delite
Calories – 230
Fat – 3 grams
Protein – 9 grams
Carbohydrate – 44 grams
Sodium – 500 mg

Ham Mini Sandwich
Calories – 180
Fat – 3 grams
Protein – 11 grams
Carbohydrate – 30 grams
Sodium – 710 mg

Roast Beef Mini Sandwich
Calories – 190
Fat – 3.5 grams
Protein – 13 grams
Carbohydrate – 30 grams
Sodium – 600 mg

Turkey Breast Mini Sandwich
Calories – 190
Fat – 3 grams
Protein – 12 grams
Carbohydrate – 30 grams
Sodium – 670 mg

Jared Salads (Values include lettuce, tomatoes, onions, green peppers, olives, carrots and cucumbers. Values do not include dressing or croutons.)

Salad with Ham
Calories – 120
Fat – 3 grams
Protein – 12 grams
Carbohydrate – 14 grams
Sodium – 840 mg

Salad with Over Roasted Chicken Breast
Calories – 140
Fat – 2.5 grams
Protein – 19 grams
Carbohydrate – 11 grams
Sodium – 390 mg

Salad with Roast Beef
Calories – 120
Fat – 3 grams
Protein – 13 grams
Carbohydrate – 12 grams
Sodium – 480 mg

Salad with Subway Club
Calories – 150
Fat – 4 grams
Protein – 18 grams
Carbohydrate – 14 grams
Sodium – 870 mg

Salad with Sweet Onion Chicken Teriyaki
Calories – 210
Fat – 3 grams
Protein – 20 grams
Carbohydrate – 26 grams
Sodium – 780 mg

Salad with Turkey Breast
Calories – 110
Fat – 2.5 grams
Protein – 12 grams
Carbohydrate – 13 grams
Sodium – 580 mg

Salad with Turkey Breast & Ham
Calories – 120
Fat – 3 grams
Protein – 14 grams
Carbohydrate – 14 grams
Sodium – 790 mg

Salad with Veggie Delite
Calories – 60
Fat – 1 gram
Protein – 3 grams
Carbohydrate – 11 grams
Sodium – 80 mg

Fat Free Italian Salad Dressing
Calories – 35
Fat – 0 grams
Protein – 1 gram
Carbohydrate – 7 grams
Sodium – 720 mg

Ranch Salad Dressing
Calories – 320
Fat – 6 grams
Protein – 0 grams
Carbohydrate – 3 grams
Sodium – 560 mg

Apple Slices
Calories – 35
Fat – 0 grams
Protein – 2 grams
Carbohydrate – 9 grams
Sodium – 0 mg

Raisins
Calories – 140
Fat – 0 grams
Protein – 2 grams
Carbohydrate – 33 grams
Sodium – 0 mg

Dannon All Natural Strawberry Yogurt
Calories – 110
Fat – 1 gram
Protein – 5 grams
Carbohydrate – 20 grams
Sodium – 65 mg

Chicken Tortilla Soup
Calories – 110
Fat – 1.5 grams
Protein – 6 grams
Carbohydrate – 11 grams
Sodium – 440 mg

Chipotle Chicken Corn Chowder Soup
Calories – 140
Fat – 3 grams
Protein – 5 grams
Carbohydrate – 22 grams
Sodium – 900 mg

Chicken & Dumpling Soup
Calories – 170
Fat – 5 grams
Protein – 8 grams
Carbohydrate – 23 grams
Sodium – 810 mg

Fire Roasted Tomato Orzo
Calories – 130
Fat – 1 gram
Protein – 6 grams
Carbohydrate – 24 grams
Sodium – 410 mg

Golden Broccoli & Cheese Soup
Calories – 180
Fat – 11 grams
Protein – 5 grams
Carbohydrate – 16 grams
Sodium – 990 mg

Minestrone Soup
Calories – 90
Fat – 1 gram
Protein – 4 grams
Carbohydrate – 17 grams
Sodium – 910 mg

New England Clam Chowder
Calories – 150
Fat – 5 grams
Protein – 6 grams
Carbohydrate – 20 grams
Sodium – 990 mg

Roasted Chicken Noodle Soup
Calories – 80
Fat – 2 grams
Protein – 6 grams
Carbohydrate – 12 grams
Sodium – 950 mg

Rosemary Chicken and Dumpling
Calories – 90
Fat – 1.5 grams
Protein – 6 grams
Carbohydrate – 14 grams
Sodium – 810 mg

Spanish Style Chicken & Rice with Pork
Calories – 110
Fat – 2.5 grams
Protein – 6 grams
Carbohydrate – 16 grams
Sodium – 980 mg

Tomato Garden Vegetable with Rotini
Calories – 90
Fat - .5 grams
Protein – 3 grams
Carbohydrate – 20 grams
Sodium – 820 mg

Vegetable Beef Soup
Calories – 100
Fat – 2 grams
Protein – 5 grams
Carbohydrate – 17 grams
Sodium – 960 mg

Please let me know what other restaurant information would be helpful. Does having healthier options help you stay on track and avoid temptation?