When you enjoy a meal at Quiznos, you can’t always determine which item is healthiest based on whether it’s made from beef, poultry, ham, seafood or eggs. The biggest nutritional pitfalls come from ingredients such as bacon, cheese and dressings. Menu items often change, as does nutrition information, so don’t hesitate to ask for the most current info.
Calorie GuidelinesPortion control sounds like the obvious way to keep calories down, but you may be surprised at the calories you can lose or gain based on the size of the sandwich.
Large-sized subs and deli sandwiches have 500 to 900 more calories than the same sandwich in a small size. For example, a small Italian meatball sandwich has 630 calories, while the large version has 1,530 calories.
Two sandwiches with the fewest calories are honey bourbon chicken on flatbread, which only has 290 calories, and the small-sized turkey lite sub with 310 calories.
A Black Angus sub, the lobster and seafood sub, and two deli classics -- spicy Monterey and veggie guacamole -- contain 400 to 460 calories.
Egg sandwiches have fewer calories if they’re on a sub roll or flatbread rather than on a biscuit and if they don't include bacon.
Eliminate Bacon and CheeseBacon boosts calories and fat. For example, an order of mac and cheese has 580 calories and 27 grams of fat. But mac and cheese with bacon contains 700 calories and 36 grams of fat.
Skip the cheese, and you’ll eliminate up to 200 calories, depending on the sandwich size and type of cheese. When a large sandwich has cheddar and mozzarella, the cheeses supply 200 calories and 15 grams of fat. By comparison, mozzarella cheese on a small peppercorn steak sub only contributes 40 calories and 3 grams of fat.
Sodium WarningYou’ll get more than 1,000 milligrams of sodium in almost all of the small-sized subs, deli sandwiches and grilled flatbread sandwiches. Since you shouldn’t consume more than 1,500 milligrams of sodium daily, be sure to cut back on sodium in your other meals on a day when you eat out.
Two sandwiches -- the turkey bacon guacamole sub and the ultimate turkey club -- top the list with about 1,800 milligrams of sodium in a small-sized sub.
Sandwiches with the least amount of sodium include egg and cheese on flatbread, with 660 milligrams, honey bourbon chicken on flatbread, with 880 milligrams, and the veggie guacamole deli sandwich, which has 940 milligrams of sodium.
The soup with the least sodium, chicken tortilla, contains 550 milligrams, while broccoli cheese soup tops out at 930 milligrams in a serving.
Compared to other items on the menu, salads have the smallest amount of sodium, except for one with Italian meats, which has 520 milligrams.
About the FatWhether you choose a beef, turkey, chicken, seafood or egg sandwich, most small-sized sandwiches have about 20 to 30 grams of fat. For comparison, people on a 2,000-calorie-a-day diet should get a total of 45 grams to 78 grams of fat daily, reports Iowa State University.
You can enjoy a sandwich and get just 6 grams of fat if you go with the turkey lite sub or honey bourbon chicken on either a sub or flatbread. The next best choices -- Black Angus steak sub, spicy Monterey deli sandwich and basil pesto chicken flatbread -- only have about 15 grams of fat.
Soups and salads are always good choices, because they have significantly less fat -- and calories -- than other items on the menu. Just remember that the dressing isn't part of the the fat and calories reported for salads.
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