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Eating Healthier at Fast Food Restaurants
Baja Fresh
Boston Market
Burger King
Chick-fil-A
Cosi
Hardee's
Jack in the Box
Kentucky Fried Chicken
McDonald's
Noodles & Company
Olive Garden
Panera Bread
Popeye's
Potbelly Sandwich Works
Ruby Tuesday
Subway
Taco Bell
Wendy's
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Eating Healthier at Fast Food Restaurants : Subway
I have created this list of selected items for you to use when you must eat out. The items listed fall generally under 400 calories or so and under 15 grams of fat, so if you are going to be stuck eating at such restaurants, this is a fairly good guideline. I've also included a printable version so that you can print it out and take it with you for reference.
Subway
| Calories | Fat (grams) | |
| Subway Seafood Sensation (6 inch) | 380 | 13 |
| Steak & Cheese (6 inch) | 362 | 13 |
| Subway Melt (6 inch) | 384 | 15 |
| Tuna (6 inch) | 430 | 19 |
| Asiago Caesar Chicken (6 inch) | 391 | 15 |
| Honey Mustard Turkey w/Cucumber (6 inch) | 275 | 3.5 |
| Southwest Chicken (6 inch) | 362 | 13 |
| Turkey Breast, Ham & Bacon Melt (6 inch) | 380 | 12 |
| Cheese Steak (6 inch) | 360 | 10 |
| Ham (6 inch) | 290 | 5 |
| Roast Beef (6 inch) | 290 | 5 |
| Roasted Chicken Breast (6 inch) | 330 | 5 |
| Honey Mustard Ham (6 inch) | 310 | 5 |
| Sweet Onion Teriyaki (6 inch) | 370 | 5 |
| Subway Club (6 inch) | 296 | 5 |
| Turkey Breast (6 inch) | 280 | 4.5 |
| Turkey Breast & Ham (6 inch) | 290 | 5 |
| Turkey Breast, Ham & Roast Beef (6 inch) | 320 | 6 |
| Veggie Delite (6 inch) | 230 | 3 |
| Ham Deli Sandwich | 210 | 4 |
| Roast Beef Deli Sandwich | 223 | 4.5 |
| Turkey Breast Deli Sandwich | 215 | 3.5 |
| Lloyd's Barbecue Chicken (6 inch) | 310 | 6 |
| Veggi-Max (6 inch) | 390 | 8 |
| Gardenburger (6 inch) | 390 | 7 |
| Buffalo Chicken (6 inch) | 400 | 15 |
| Barbecue Pulled Pork (6 inch) | 440 | 13 |
| Baja Chicken (6 inch) | 350 | 9 |
| Carne Asada (6 inch) | 420 | 11 |
| Atkins-Friendly Wrap | 120 | 4.5 |
| Garden Fresh Salad | 60 | 1 |
| Mediterranean Chicken Salad | 170 | 4.5 |
| Kraft Fat Free Italian | 35 | 0 |
| Kraft Ranch | 200 | 22 |
| Red Wine Vinaigrette | 80 | 1 |
| Fat Free Honey Mustard | 30 | 0 |
| Chipotle Southwest Sauce | 90 | 9 |
| Fat Free Red Wine Vinaigrette | 30 | 0 |
| Fat Free Sweet Onion | 40 | 0 |
| Dijon Horseradish | 90 | 0 |
| Western Egg Breakfast Sandwich | 300 | 12 |
| French Toast w/Syrup | 350 | 8 |
| Atkins-Friendly Double-Chocolate | 100 | 6 |
| Fruit Roll-Up | 50 | 1 |
| Roasted Chicken Noodle | 60 | 1.5 |
| Vegetable Beef | 90 | 1 |
| Minestrone | 90 | 4 |
| New England Style Clam Chowder | 110 | 3.5 |
| Chili Con Carne | 240 | 10 |
| Tomato Garden Vegetable with Rotini | 100 | 0.5 |
| Brown and Wild Rice with Chicken | 190 | 11 |
| Hearty Chili Beef | 250 | 7 |
| Cream of Broccoli | 130 | 6 |
| Vinegar (1 Tsp.) | 0 | 0 |
| Yellow or Deli Brown Mustard (2 Tsp.) | 5 | 0 |
| Light Mayonnaise (1 Tbsp.) | 45 | 5 |
| Lettuce | 5 | 0 |
| Tomato (3 Wheels) | 5 | 0 |
| Onions | 5 | 0 |
| Green Peppers (3 Strips) | 0 | 0 |
| Pickles (3 Chips) | 0 | 0 |
| Olives (3 Rings) | 5 | 0 |
| Cucumbers (3 Slices) | 0 | 0 |
| Jalapeno Peppers (3 Rings) | 0 | 0 |
| Banana Peppers (3 Rings) | 0 | 0 |
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