How many calories are there in a Subway Club Sub on 9-grain wheat bread (6-inch)?
When it comes to a satisfying meal from Subway, the 6-inch Club Sub on 9-grain wheat bread is a popular choice. To give you an exact calorie count, a generic example of this sandwich, without any added protein or condiments, contains approximately 370 calories. However, if you add turkey breast, cheese, lettuce, tomato, onions, and mayonnaise, this sandwich increases to around 600-730 calories. Although the calorie count may vary depending on your specific selection, a Club Sub on 9-grain wheat bread offers a nutritional package of 420 calories, 19 grams of fat, 41 grams of carbs, and 25 grams of protein. To make a healthier version of this classic sandwich, consider swapping white meat or adding vegetables like bell peppers and olives to increase its daily fiber intake and satiety, while maintaining its desirable taste.
Is the Subway Club Sub on 9-grain wheat bread (6-inch) healthy?
Nutrition Analysis of Subway’s Club Sub on 9-Grain Wheat Bread (6-inch)
When ordering the Subway Club Sub on 9-grain wheat bread (6-inch), you’d expect it to be a relatively balanced and healthy option. This build features sliced turkey breast, crispy bacon, thick-cut lettuce, juicy tomatoes, creamy mayo, and melted Swiss cheese on 9-grain wheat bread, measuring 6 inches in length. The 9-grain wheat bread is a significant advantage, as it contains a blend of whole grains such as white wheat, whole wheat, rye, oats, barley, and triticale, providing a fiber-rich foundation for the rest of the sandwich. However, the substantial portion size and ingredients may blow the calorie and sodium totals through the roof, with an estimated 440 calories, 18g of fat, and 1040mg of sodium. To keep your Subway Club Sub on 9-grain wheat bread (6-inch) nutritionally sound, consider selecting whole grain bread, going easy on the cheese, swapping bacon for nitrate-free turkey bacon, and double-checking the calorie-laden sauces. By making these adjustments, you can trim the caloric content by nearly 200 calories and sodium by over 700mg, making this iconic sandwich a guilt-free indulgence.
What ingredients are in the Subway Club Sub on 9-grain wheat bread (6-inch)?
Subway Club Sub on 9-grain wheat bread (6-inch) is a popular sandwich option that typically consists of pepperoni, salami, ham, lettuce, tomato, red onion, mayonnaise, and Swiss cheese, all perfectly placed on 9-grain wheat bread. With a generous serving size, this satisfying meal provides approximately 380 calories, complemented by a good amount of protein (22 grams), and an assortment of essential vitamins and minerals like potassium, vitamin C, and Folate, thanks to the diverse ingredients. To feel like a true club, customers can add their own veggies like avocado, bacon, or olives, but some ingredients can be swapped or removed for personal preferences, such as substituting sodium reduction cheese or swapping pepperoni for turkey bacon. Regardless of personal alterations, the crunchy lettuce, thinly sliced tomato, and onion make for an inviting combination that will provide the perfect base for a delectable lunchtime sandwich.
Is the Subway Club Sub on 9-grain wheat bread (6-inch) gluten-free?
Subway Club Sub – one of the most popular sandwiches from the popular fast-food chain, remains a staple in many gluten-free diets. The Subway Club Sub, served on a 6-inch bread made from 9-grain wheat, is indeed a potential candidate for a gluten-free diet, however, it’s essential for individuals with celiac disease or severe gluten intolerance to consider the ingredients before making a final decision. While the sandwich’s bread is listed as 9-grain wheat, it’s the first ingredient to contain wheat which is a primary component of gluten. As a result, unless you have a celiac-friendly Subway location using a certified gluten-free bread alternative, the standard 9-grain wheat bread used on the classic Subway Club Sub may contain gluten. If you’re in need of a gluten-free option, it’s recommended to contact your local Subway restaurant to confirm their bread selection and adjust your ordering accordingly.
Does the Subway Club Sub on 9-grain wheat bread (6-inch) contain trans fats?
The Subway Club Sub on 9-grain wheat bread (6-inch) is a popular sandwich option, but it’s essential to consider its nutritional content, particularly when it comes to trans fats. According to Subway’s website, the Subway Club Sub is made with bresaola, pepperoni, salami, lettuce, tomato, cucumber, onions, and mayo, all served on toasted 9-grain wheat bread. However, it’s crucial to note that Subway’s bread choice is a matter of debate among health enthusiasts. While 9-grain wheat bread may be considered a healthier option than white bread, most Subway locations use a proprietary bread that is made with no artificial preservatives, flavors, or colors and no high-fructose corn syrup. Unfortunately, trans fats are not yet explicitly ruled out by Subway, though the brand has pledged to remove trans fats from their menu by 2018. With over 23,000 locations worldwide, it’s essential to check with your local Subway for their current bread ingredients. Nevertheless, for customers seeking to avoid trans fats, opting for a lower-fat protein like turkey breast or veggie meat can be a nutritional alternative.
How much protein is there in the Subway Club Sub on 9-grain wheat bread (6-inch)?
The Nutritional Breakdown of the Subway Club Sub 9-Grain Wheat Bread
The Subway Club Sub sandwich on 9-grain wheat bread, ordered as a 6-inch option, packs a decent amount of dietary protein. A single serving contains around 19 grams of protein, primarily sourced from the tender turkey breast, ham, and roast beef. To give you a better idea, one serving of the 6-inch Club Sub on 9-grain wheat bread breaks down to approximately 350 calories, 640 mg of sodium, and 29 grams of carbohydrates. This relatively moderate protein content makes the Subway Club Sub 9-Grain Wheat Bread an excellent choice for fitness enthusiasts, parents seeking protein-rich meals, and health-conscious individuals looking for options that boost their daily protein intake.
How much sodium is there in the Subway Club Sub on 9-grain wheat bread (6-inch)?
Choosing a Healthier Fast Food Option: Sodium Content in the Subway Club Sub
The Subway Club Sub on 9-grain wheat bread (6-inch) contains a notable amount of sodium, making it a substantial contributor to daily intake. According to Subway’s nutrition information, a 6-inch Club Sub made with 9-grain wheat bread, turkey breast, bacon, lettuce, tomato, mayonnaise, and Swiss cheese contains approximately 1,070 milligrams of sodium. To put this into perspective, the American Heart Association recommends consuming no more than 2,300 milligrams of sodium per day. By selecting the 9-grain wheat bread option, you can benefit from the higher fiber content while also slightly reducing the sodium content compared to the white bread alternative. However, to truly minimize sodium intake, consider opting for low-sodium or salt-free alternatives to sauce and condiments, and selecting wisely from Subway’s variety of protein options.
Does the Subway Club Sub on 9-grain wheat bread (6-inch) contain added sugars?
Subway’s 9-Grain Wheat Bread, a ubiquitous feature of the Subway Club Sub, has often sparked curiosity among health-conscious consumers regarding hidden ingredients. The answer lies in a glance at the nutrition label, which reveals that a 6-inch Subway Club Sub served on 9-Grain Wheat Bread indeed contains added sugars. A single sandwich contains 11 grams of sugar from the bread and various sauces such as mayonnaise, cheese, vegetables, meats, and meatballs. Approximately 24% of the daily recommended intake of sugar can be found in one Subway Club Sub on 9-Grain Wheat Bread. However, with the abundance of customizable options and tools on Subway’s website, customers can actually remove or minimize added sugars from their meal by making conscious choices about their sandwich, such as skipping sauces, asking for fewer vegetables, or opting for lighter cheese choices, ultimately helping to keep the overall sugar content in check.
Is there a healthier alternative to the Subway Club Sub on 9-grain wheat bread (6-inch)?
Opting for a Healthier Alternative to the Classic Subway Club Sub: Subway’s 9-grain wheat bread is a satisfying base for their signature Club Sub, stacked with turkey breast, bacon, lettuce, tomato, cucumber, and mayo. However, this iconic sandwich may not be the healthiest choice for those looking to make a positive nutritional change. A 6-inch Club Sub on 9-grain wheat bread can range from approximately 420 to 530 calories, 25-30 grams of fat, and 1000-1200mg of sodium. To make a more sustainable and healthier option, consider swapping the traditional mayonnaise for a lower-calorie spread, such as hummus, and replacing the full-cut bacon with leaner options, like turkey bacon or no bacon at all. Adding plenty of vegetables, like extra cucumber and lettuce, can not only boost the fiber content but also increase the sandwich’s satiety factor. Another tweak is to opt for a homemade whole-grain bread alternative, such as whole-wheat gluten-free flatbread or sweet potato bread, which can offer a more nutrient-dense base without the preservatives and additives found in traditional bread. By making these simple modifications, you can create a healthier, more balanced version of the classic Subway Club Sub that still satisfies your cravings without compromising your dietary goals.
How can I make the Subway Club Sub on 9-grain wheat bread (6-inch) healthier?
Making the Subway Club Sub on 9-grain wheat bread a significantly healthier option involves some strategic changes. By swapping out processed meats like turkey breast and roast beef for lean protein sources, such as grilled chicken breast or vegetarian alternatives, you can reduce fat and calorie intake. Additionally, incorporating a variety of colorful vegetables like crunchy lettuce, juicy tomatoes, and crisp cucumber will not only boost the nutrient density but also lower the carb content. For a creamier twist, consider applying avocado spread or hummus to the bread, which offers healthy fats and additional fiber. Moreover, you can be mindful of your cheese choices, opting for part-skim mozzarella or reduced-fat cheddar to minimize saturated fat intake. Choose the 9-grain wheat bread option to reap the reward of extra fiber in your meal.
Does Subway provide nutritional information for their sandwiches?
Nutritional Transparency is a crucial aspect of health-conscious dining, and Subway is one of the pioneers in providing detailed nutritional information for their sandwiches. As a customer-centric brand, Subway makes available nutritional data for every menu item on their website, including sandwich sizes, ingredients, and even nutritional breakdowns for specific options like meat, cheese, vegetables, and sauces. By offering this valuable information, Subway empowers customers to make informed decisions about their dietary needs and preferences, allowing them to build customized sandwiches that cater to their health goals and tastes. With a range of dietary options, from vegetarian to low-calorie, Subway’s nutritional transparency provides an edge over traditional fast-food chains, setting a new standard for the industry.
Is the Subway Club Sub on 9-grain wheat bread (6-inch) suitable for vegetarians or vegans?
Vegetarian and vegan options on the Subway menu can be a bit of a challenge, but the Subway Club Sub with 9-grain wheat bread (6-inch) falls into a gray area. According to Subway’s website, their 9-grain wheat bread is a vegan option, but the club sub itself contains turkey breast, bacon, avocado, lettuce, tomatoes, mayonnaise, and Swiss cheese, which may raise some eyebrows for vegans and sensitive vegetarians. However, Subway does offer a range of vegan-friendly alternatives, such as vegan mayo and vegan cheese, making it possible for customers to customize their order to meet their dietary needs. For those looking for a meat-free and dairy-free version, specifying the options on the bread, such as vegan mayo and without the cheese, can help create a suitable variation for a quick and satisfying meal.
What other sandwich options are available at Subway?
Subway offers a diverse range of sandwich options beyond the classic BMT and Italian, allowing customers to cater to various tastes and dietary preferences. One popular alternative is the Turkey Breast sandwich, featuring sliced turkey breast topped with lettuce, tomato, and mayonnaise on freshly baked bread, all made to order with the option to customize with veggies, sauces, and cheeses. Another option is the Chicken Bacon Ranch, which pairs grilled chicken breast with crispy bacon, ranch dressing, and herbs on a toasted sub roll. For vegetarian diets, options like the Veggie Delite and the Mediterranean, featuring feta cheese, olives, and cucumber, provide satisfying alternatives. And for those looking for a meatless option with a bit more indulgence, the Steak and Cheese sandwich is a great choice, piled with sautéed steak and melted cheese on a toasted sub roll. With over 35 million unique sandwiches created weekly, Subway‘s customizable options ensure something is available to suit every craving.