Eating on the Go: Is a Subway Club a Good, Decent, or Bad Option?
When you’re out on the go and don’t have any healthy food prepared ahead of time (as you should), finding food that’s fast and healthy is a challenge — no doubt! Just yesterday I found myself in that exact situation.
(BTW, if you think my being a nutrition expert makes it easy for me to eat right, you’re wrong! Sure, I know what I should eat, but just like you knowing and doing or sometimes two different things.)
I was out running errands yesterday and needed a fast, but healthy food option. So, what did I opt for? A 6-inch, double meat Subway club.
Here’s the nutrition value for a 6 inch Subway club (on 9 grain bread without cheese or mayonnaise):
6-inch Subway Club Nutrition Value:
- Calories 350
- Protein 26g
- Carbs 46g
- Fat 5g
- Na (sodium) 1,160mg
6-Inch Double Meat Subway Club Nutrition Value:
- Calories 440
- Protein 52g
- Carbs 48g
- Fat 7.5g
- Na (sodium) 1,910
Is a Six-Inch Subway Club a Good Option or Not?
So, is a six-inch Subway club a good option for you? That depends. If you’re on a low sodium diet, then a six-inch club is definitely not a good option for you as it has more than the RDA for sodium in one double meat sandwich. The regular Subway club has almost an entire day’s worth. Not a good option if you have sodium dependent hypertension.
For you ladies, getting a six-inch club (without the double meat) is certainly a decent option, one that’s far better than missing a meal. However, for most women it would have a bit too many carbs for one meal. You could modify this by taking the top layer of bread off this would cut the carbs down to about 30 g, which would be perfect for most women.
For you men, opt for the double meat like I did to get the protein content higher. The regular six-inch Subway club, at 27 g of protein, simply doesn’t have enough for us hard-training males. If you do need a slightly lower carb option, then take the top layer of bread off like I recommended for the ladies. However, most men should be able to handle 48 g of carbs in one meal just fine.
There you go. There’s my “review,” so-to-speak, of Subway’s six-inch club. Now you can add one more option to the “good in a pinch” list of fast food choices.
Yours in health,
Dr Clay
