Bread. Meat. Cheese. How unhealthy can that little sub be in your weight-reduction plan? It’s “contemporary,” proper? Typically, sandwiches are higher than deep-fried quick meals. However the calorie, fats and sodium counts can attain scary-high ranges scary-fast, says Sara HaasRDN, LDN, a culinary dietitian in Chicago. “The dietary numbers can shock you!,” she says. Haas’s common guidelines of thumb: Skip the flamboyant sauces and follow mustard or perhaps a little drizzle of vinegar as an alternative. Order half the sub, not the entire thing. Take into account a wrap over a bun, if that’s an possibility. Or go inexperienced and luxuriate in all of it on a mattress of lettuce.
And don’t be fooled into considering that seven-grain bread is any higher for you than white, Haas provides. Whatever the fillings and toppings, “be sure the bread you select has the phrase ‘entire’ in entrance of it. If it doesn’t, it’s seemingly not made with entire grains,” she says.
To avoid wasting you a while (and hopefully some lbs!), we’ve performed the analysis for you. Listed below are 10 hoagies, subs, heroes — no matter you need to name them — with scary stats. We’ve listed the offenders from evil to downright harmful — plus 10 skinnier decisions to pick out as an alternative.
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10 Scary Sandwiches Over 1,000 Energy (Plus Wholesome Swaps)
1. Which Wich
Massive Elvis Wich on White (1,860 energy)
Elvis is king, as soon as once more. The heftiest in energy of this round-up, the peanut butter, bacon, banana and honey creation additionally sneaks in 92 grams of sugar. That’s a staggering seven tablespoons.
What to order as an alternative…
Small Skinny Wheat Hen Cordon Bleu (280 energy)
Cautious! The vitamin info listed on-line for the “wiches” solely takes under consideration the fillings — you need to add the bread stats individually. Fortunately, they provide “skinny” bread choices which have 100+ fewer energy than their normal breads. For an Elvis-like hit of pork and a still-solid quantity of protein, go for the chicken-ham combo.
2. Schlotsky’s
Massive Angus Pastrami Reuben (1,780 energy)
Contemplating that pastrami is beef cured in a salt rub, it’s not stunning that this pastrami, Swiss and sauerkraut sandwich accommodates a whole lot of sodium. However 4,540 milligrams? That’s how a lot sodium you’d discover in two and a half family-sized luggage of potato chips — and on this sandwich. The Thousand Island dressing and the signature sauce make the calorie and fats depend (79 grams) rise shortly, too.
What to order as an alternative…
Small Chipotle Hen (350 energy)
Among the many most sodium-smart decisions on the whole Schlotsky’s menu, the medium measurement of this hen and spicy mayo sandwich has simply 180 extra energy than the small. You can even decide for a similar fillings in a wrap, however count on barely extra fats and sodium.
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3. Planet Sub
12-inch Tempeh Parmesan (1,538 energy)
Newsflash: Not all the things on a vegetarian menu is diet-friendly. This full-size sub is a twist on hen Parmesan with marinara, Parm and provolone, that includes the meaty soy protein. It’s excessive in protein, however at 90 grams (about how a lot a sedentary lady wants in two entire days), it’s at such a degree that you simply’re prone to retailer a portion of it as fats.
What to order as an alternative…
6-inch Planet Combo (458 energy)
Replenish on this flavorful mixture of olive tapenade, two sorts of cheese (provolone and cheddar), purple peppers, artichokes and sun-dried tomatoes. With a variety of vitamin-rich veggies and a reasonably low-sodium degree (708 milligrams), this sandwich makes for an honest lunch.
4. Firehouse Subs
Massive Italian (1,390 energy)
The extra toppings, the extra horrifying the vitamin information, most frequently — except we’re speaking garden-fresh veggies. With salami, pepperoni, honey ham, provolone, Italian dressing, mayo, mustard, lettuce, tomato and onion, this towering sub has 79 grams of fats, 111 grams of carbs and 3,640 milligrams of sodium. Value noting: Present American Coronary heart Affiliation and the Facilities for Illness Management suggestions recommend consuming not more than 2,300 milligrams per day.
What to order as an alternative…
Hook & Ladder Mild (450 energy)
Follow the beneath 500-calorie “Mild” menu at Firehouse to keep away from triggering any alarms. All six slim sammies begin with a lower-calorie wheat roll as an alternative of a hoagie bun. Sadly, although, at 1,420 milligrams, that is the bottom in sodium of the bunch.
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5. Quizno’s
12-inch Hen Carbonara (1,360 energy)
Alfredo alert! The creamy Italian sauce is what takes this hen, Bacon, mozzarella, and mushroom sandwich into weight-reduction plan hazard territory. With 70 grams of fats and three,340 milligrams of sodium for the footlong, go for the four-inch portion to remedy your longing for pasta-inspired decadence.
What to order as an alternative…
8-inch Shroomalicious (670 energy)
No, you don’t have to stay to an itty-bitty sub at dinnertime. Whereas the smallest is at all times going to have essentially the most diet-friendly stats, it’s attainable to seek out some medium-sized parts at sure chains. On a day you’ve put in a tricky exercise, order this cheesesteak, which comes topped with mozzarella, sautéed onions, mushrooms and mayo. At 41 grams of protein, you’ll assist your muscle tissues recuperate and really feel sated longer.
6. Charley’s Grilled Subs
Massive BBQ Cheddar Steak (1,180 energy)
Steak and cheddar plus sautéed onions and fried onions gown this barbecue-sauced, supersized sandwich. Keep away from this 12-incher, and also you’ll keep away from 50 grams of fats, 105 grams of carbs and a couple of,550 milligrams of sodium.
What to order as an alternative…
Small Hen Philly (370 energy)
Portion measurement is vital in any respect of those chains, together with Charley’s. The grill guru gives all of his subs in small (6 inches), medium (9 inches) and huge (12 inches) so you may select accordingly. This sammy is lower-sodium and consists of onions, peppers and mushrooms, so that you’re happy with an affordable measurement.
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7. Jimmy John’s
8-inch J.J. Gargantuan (1,135 energy)
Rule of thumb: Keep away from any sandwich that’s title features a synonym for “large.” Right here, gargantuan explains the stacks of salami, ham, capicola, roast beef, turkey, provolone, mayo, Italian dressing, lettuce, tomato and onion (whew!).
What to order as an alternative…
8-inch Huge John (535 energy)
Turkey isn’t at all times tops! For simply 30 energy greater than the usual Turkey Tom, you may take pleasure in roast beef with all of the fixings. The purple meat possibility additionally checks in with two extra grams of protein and 90 milligrams much less sodium than its chicken counterpart.
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8. Blimpie Subs & Salads
Massive Meatball Parmigiana (1,120 energy)
With two sorts of meat within the meatballs (beef and pork) and two sorts of cheese (provolone and Parmesan), the energy add up — quick. However what’s much more thoughts bending is the three,640 milligrams of sodium it packs. Higher refill that water glass now.
What to order as an alternative…
Common Hen Teriyaki (370 energy)
Craving a toasty hoagie? Order the hen teriyaki sans-cheese on wheat. It’s a problem to seek out something on the Blimpie menu with a triple-digit-or-less sodium depend. At 1,090 milligrams, this is without doubt one of the most salt-smart decisions. Different stable picks: Common Roast Beef and Provolone on Wheat (430 energy) and the Common Turkey and Avocado (360 energy).
9. Jason’s Deli
Entire The New York Yankee (1,100 energy)
OK, you’re in all probability not anticipating a svelte calorie depend for a New York deli-inspired corned beef, pastrami and Swiss combo. However while you tack on the chips that include the Yankee (and it’s scientifically confirmed that you may’t simply have one), the 1,260-calorie feast gobbles a hefty portion of your every day energy.
What to order as an alternative…
Mediterranean Wrap (340 energy)
Whereas wraps is usually a weight-reduction plan minefield, this specific order is protected territory in your waistline. All the whole-wheat wrap is filled with turkey, hummus and veggies for a low-calorie depend and respectable 23 grams of protein. This tortilla-based order is fairly near Haas’s superb when she swings by a sandwich restaurant. “I really like whole-grain bread topped with hummus and veggies — the extra the higher. If I need just a little extra protein, add some hen,” she says. However be cautious of the sodium content material. This seemingly guilt-free wrap has 1,170 milligrams of the salty stuff. That’s 49 % of your every day really useful consumption, so curb your sodium consumption for the remainder of the day.
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10. Subway
Foot Lengthy Carved Turkey with Bacon (1,040 energy)
Suppose a turkey sub is diet-safe territory? Not so quick. The footlong packs thick-cut turkey (the chain’s “actual meat” response to the synthetic ingredient outcry), 4 slices of Applewood smoked bacon, cheese and mayo. On the finish of the day, the $5 sub will price you 52 grams of fats and three,200 milligrams of sodium.
What to order as an alternative…
6-inch Rotisserie-Model Hen (350 energy)
Excessive in protein (29 grams), this well-balanced sandwich will hold you full for hours. Load it up with veggies so as to add to the 5 grams of fiber which might be already within the sub. At 660 milligrams of sodium, this is without doubt one of the healthiest choices on the Subway menu — and one of many lowest sodium ranges for a non-vegetarian sandwich from any restaurant. “It may be onerous to remain beneath 800 milligrams of sodium, though that’s what I like to recommend, however easy tweaks would possibly assist. For instance, ask for half a bun or swap in additional veggies for among the meat,” Haas suggests. She additionally recommends skipping the salty sauces and cheeses in the event you can, and go for actual hen over deli sliced meats.