Calorie content of Subway: is it possible to lose weight by eating at the famous fast food chain?

Calorie content of the Subway menu

Not long ago, the Subway chain began to gain popularity among fast food restaurants. Is it possible to find healthy food in this fast food joint, what is the calorie content of the menu, and is it possible to eat at a Subway restaurant without harming your figure?

All nutritionists shout that to lose weight you must exclude fast food from your diet. But what to do if you really want unhealthy goodies? Let's talk about the calorie content of Subway restaurant dishes. Today there are more than 200 points in Russia. These establishments are almost as popular as the world famous McDonald's.

Secret of success

Once upon a time there lived a chubby boy named Jared Fogle. Other children avoided him because he was overweight. In high school, instead of going to parties he wasn't invited to, he ate his stress at fast food joints (he especially loved Subway). But the moment came when the guy saw that the number on the scale was approaching 200 kg. He was very scared by this number, but the desire to continue eating fast food was stronger.

Then the boy came up with a special diet for himself. After calculating the caloric content of meals at a Subway restaurant, Jared limited his daily diet to a turkey sandwich for breakfast and a vegetable sandwich for dinner, which amounted to 1,500 kcal. in a day. Without eating anything or anywhere else, he stuck to this menu for 3 months. The experiment helped him lose weight up to 150 kg.

This instilled hope in the young man, and he did not stop with the achieved result. A year of the Subway diet and exercise brought Fogle to minus 111 kg. This magical result opened all doors for Jared. Soon the amazing transformation became known to the public, and the management of the fast food restaurant chain approached the guy with an offer to become the face of the company.

Thus, the chubby boy and the then little-known company Subway benefited each other. Jared lost weight, and the company's revenues, thanks to such a sensation in nutrition, increased by 20%.

Healthy menu?

The fast food chain Subway has focused on proper nutrition. Since excess weight is a worldwide problem, the company decided to take care of our diet. Low-calorie food, fresh vegetables and fruits, freshly baked bread, minimal fat and natural meat - this is what is included in the Subway menu. Of course, there are also high-calorie additives, but you can make your own order, excluding junk food. A pleasant atmosphere, soft sofas, calm music and temperature control will allow you to slowly enjoy your meal.

Subway offers fresh burgers, vegetable and meat salads, as well as breakfasts for every taste. You can also choose the volume of the dish you order so as not to throw away leftovers. The standard size of sandwiches (subs) is 15 cm. The chefs prepare the food in front of you. All products are combined only after ordering, but, nevertheless, you do not have to wait long.

Recently, a new type of subs “Low Fat” has appeared with low salt content (30% less) and fat (no more than 3 g per 100 g of product).

How to eat at Subway without harming your figure?

To prevent eating fast food from harming your body and figure, follow these rules:

• Don't visit fast food regularly. Do this no more than once a month.
• Choose dishes based on their calorie content using a special table.
• Avoid any dressings and food additives (mayonnaise, ketchup, sauces).
• Follow the principles of proper nutrition by reducing portions by half or ordering one serving for two.
• Eat, chewing and savoring your food thoroughly, thereby slowing down the process of satiety (after all, the body feels full only after 20 minutes).

Subway menu calorie table

Knowing the number of calories and composition of each Subway product, you can choose the ideal option for yourself.

Name Serving weight (grams) Calories (kcal) Sandwiches Salads Breakfasts (omelet with cheese)

Download in pdf format
In any case, even if you choose the lowest-calorie dishes and try to avoid sauces, home-cooked food is much more preferable for health.

History of the creation of the Subway network and review of dishes (video)

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Sandwich without harming your figure?

The calorie content of Subway sandwiches ranges from 200 to 600 kilocalories. Salads - from 50 to 540. Considering that you can take a drink without sugar at all, and reluctantly refuse a chocolate cookie, then a fast food lunch for only 250 kcal is not such a utopia.

How to make yourself a healthy sandwich? Most of the sandwiches on Subway's ready-made menu contain not very healthy ingredients like bacon, mayonnaise, freshly baked white buns and all kinds of sauces. It is undoubtedly tasty, but high in calories.

If you decide to improve your diet, follow a few simple rules:

• Take a 15cm sandwich.
• Choose rye bread rather than white.
• Add less sauces and more fresh vegetables.
• Add turkey instead of bacon.

Cheese will increase the calorie content of a Subway sandwich by about 100 kcal. It works much the same way with salads. If possible, skip the dressing and choose the simplest option - vegetable with ham or turkey.

Calorie content of dishes is not a hindrance to diet

Hello my dear readers! How sometimes you get tired of constantly monitoring your weight. Does this sound familiar to you? I really want something tasty. And you are just about ready to break... But let's not go to extremes. There is always a way. Go to Subway, where the calorie content of the dishes will not scare you. What I especially like here is that you can control the filling yourself.

One day my husband and I wandered into this cafe. It was freezing cold outside; I really wanted to warm myself up. And here is such a cozy cafe and it smells so delicious. At first I was tense: fast food is always incredibly high in calories. One such lunch and you won’t get off the gym for a week! But my husband reassured me: here you can choose the ingredients for the sandwich yourself. I ordered borscht and half a sub, which I shared almost equally with my husband.