Indulging in a sub packed with your favorite deli meat, veggies, and condiments is a delightful choice for beach outings or picnics. Whether you assemble it yourself or opt for a quick fix from fast-food joints like Subway, Jersey Mike's, or Jimmy John's, the convenience is undeniable. However, it's worth noting that fast-food subs may lack control over their calorie, fat, and sodium content compared to homemade versions. Generally, fast-food options tend to be higher in these nutritional aspects. Fortunately, many of these establishments offer healthier alternatives. To guide you in making smarter choices, we consulted registered dietitian Mary Sabat MS, RDN, LD to identify the least healthy fast-food subs at popular restaurants such as Subway, Jersey Mike's, Firehouse, Quiznos, and Jimmy John's. Keep reading to make informed decisions on your next order.
1) Subway Foot-Long Spicy Italian - An Unhealthy Choice
Subway is widely known for its customizable subs, salads, and wraps, offering both healthy and indulgent options. However, if you're looking to make a nutritious choice, it's best to steer clear of the Foot-Long Spicy Italian. Each foot-long sub contains approximately 940 calories, 48 grams of fat (including 18 grams of saturated fat), 2,600 milligrams of sodium, 90 grams of carbs (including 6 grams of fiber and 10 grams of sugar), and 38 grams of protein. The spicy Italian meats used in this sub are typically processed and high in saturated fat and sodium, making it an unhealthy choice.
2) Quiznos Large Classic Italian - A High-Calorie Sub
Quiznos, another popular fast-food sub chain, offers a variety of sandwiches, but the Large Classic Italian is one to avoid, especially in its full 12-inch size. Each 12-inch sub contains approximately 1,260 calories, 63 grams of fat (including 22 grams of saturated fat and 1 gram of trans fat), 3,760 milligrams of sodium, 115 grams of carbs (including 8 grams of fiber and 13 grams of sugar), and 61 grams of protein. The combination of Italian meats, cheese, and dressing results in a high fat content, which can lead to weight gain and other health concerns. Quiznos does provide smaller size options like 4-inch or 8-inch subs, which may be a better choice if you're craving the Italian flavors.
3) Quiznos Large Chipotle Steak & Cheddar - High Fat Content
Another sub to watch out for at Quiznos is the Large Chipotle Steak & Cheddar. Opting for the 12-inch size means consuming excessive amounts of saturated fat and 0.5 grams of trans fat. Each 12-inch sub contains approximately 1,290 calories, 68 grams of fat (including 19 grams of saturated fat and 0.5 grams of trans fat), 2,990 milligrams of sodium, 110 grams of carbs (including 6 grams of fiber and 8 grams of sugar), and 59 grams of protein. Trans fats are known to raise bad cholesterol levels and increase the risk of heart disease and stroke, according to the American Heart Association. The high fat content, along with the elevated sodium levels, makes this sub a less-than-ideal choice for those aiming for a healthier meal.
4) Jimmy John's Beach Club - Calorie and Fat Laden
While Jimmy John's is known for its straightforward and tasty subs, the Beach Club sandwich falls short in terms of nutrition. Each 8-inch sub contains approximately 860 calories, 40 grams of fat (including 13 grams of saturated fat), 1,940 milligrams of sodium, 74 grams of carbs (including 7 grams of fiber and 2 grams of sugar), and 45 grams of protein. The combination of meats, cheese, and mayo-based dressing contributes to its high-fat content, which can lead to weight gain and an increased risk of heart disease. For a lighter alternative, consider trying one of their Little John subs, which are smaller in size, or opt for an "unwich" version wrapped in lettuce instead of bread.
5) Jersey Mike's Giant Original Italian - Caloric Overload
Jersey Mike's offers a range of sub options, but the Giant Original Italian should be approached with caution. Each giant-sized sub contains approximately 1,760 calories, 103.5 grams of fat (including 27.7 grams of saturated fat and 1.2 grams of trans fat), 4,562.6 milligrams of sodium, 127.4 grams of carbs (including 7.9 grams of fiber and 18.3 grams of sugar), and 81.2 grams of protein. Consuming this sub means exceeding the recommended daily limits for saturated fat and sodium, as well as ingesting 1.2 grams of trans fat. The Italian meats, cheese, and mayo-based dressing contribute to the high-fat content and sodium levels, which can increase the risk of obesity, heart disease, and high blood pressure.
6) Jersey Mike's Big Kahuna Cheese Steak - Excessive Sodium
If you thought the sodium content couldn't get worse than the Jersey Mike's Italian sandwich, think again. Each giant-sized sub of the Big Kahuna Cheese Steak contains approximately 1,530 calories, 70.3 grams of fat (including 32.9 grams of saturated fat and 1 gram of trans fat), 4,799.6 milligrams of sodium, 134.6 grams of carbs (including 6.9 grams of fiber and 17 grams of sugar), and 95.8 grams of protein. This sandwich is overloaded with sodium, with around 4,800 milligrams per serving, well over double the recommended daily limit. The American Heart Association suggests aiming for no more than 1,500 milligrams of sodium per day. This sub's excessive sodium content should be a cause for concern.
7) Firehouse Large Italian Sub - High in Calories, Fat, and Sodium
The Italian sub at Firehouse Subs may be tempting, but it's essential to be mindful of its nutritional profile. Each large sub contains approximately 2,600 calories, 135 grams of fat (including 33.5 grams of saturated fat and 1.2 grams of trans fat), 7,050 milligrams of sodium, 215 grams of carbs (including 11 grams of fiber and 56 grams of sugar), and 132 grams of protein. The combination of Italian meats, cheese, and mayo-based dressing leads to excessive calorie intake. Furthermore, the 1.2 grams of trans fat and the amount of saturated fat that nearly triples the recommended daily limit are not doing your heart health any favors.
8) Firehouse Large Meatball Sub - Calorie-Dense and Sodium-Loaded
Lastly, it wouldn't be a list of calorie-dense sandwiches without including at least one meatball sub. Each large sub of the Firehouse Meatball Sub contains approximately 2,635 calories, 158.5 grams of fat (including 61.5 grams of saturated fat and 1.2 grams of trans fat), 6,335 milligrams of sodium, 194 grams of carbs (including 12 grams of fiber and 29 grams of sugar), and 117 grams of protein. If you feel you must indulge in a meatball sub, either head somewhere else, make your own at home, or order a smaller size. However, just be warned that even the small size Meatball Sub from Firehouse has almost a day's worth of sodium at 2,264 milligrams.