When it comes to quick and easy meal options, Subway is often a top choice for many. Their Italian Footlong is a popular favorite, but have you ever stopped to think about the calorie count? In this article, we’ll delve into the world of Subway’s Italian Footlong, exploring its ingredients, nutritional information, and providing tips on how to make it a healthier option.
What’s in a Subway Italian Footlong?
Before we dive into the calorie count, let’s take a closer look at what makes up a Subway Italian Footlong. This sandwich typically consists of:
- Italian Herbs and Cheese bread
- Pepperoni
- Salami
- Ham
- Provolone cheese
- Lettuce
- Tomatoes
- Red onions
- Italian dressing
The Bread: Italian Herbs and Cheese
The Italian Herbs and Cheese bread is a key component of the Italian Footlong. Made with a blend of herbs and cheese, this bread is a flavorful base for the sandwich. However, it’s also a significant contributor to the overall calorie count.
Nutritional Information for Italian Herbs and Cheese Bread
Per serving (1 slice):
- Calories: 120
- Fat: 2g
- Saturated fat: 0.5g
- Sodium: 250mg
- Total carbohydrates: 24g
- Dietary fiber: 1g
- Sugars: 2g
- Protein: 4g
The Meats: Pepperoni, Salami, and Ham
The meats in the Italian Footlong are a major source of protein and flavor. However, they’re also high in sodium and saturated fat.
Pepperoni
Pepperoni is a cured meat made from pork and beef. It’s high in sodium and saturated fat, but it’s also a good source of protein.
Nutritional Information for Pepperoni
Per serving (28g):
- Calories: 120
- Fat: 10g
- Saturated fat: 3.5g
- Sodium: 450mg
- Total carbohydrates: 0g
- Dietary fiber: 0g
- Sugars: 0g
- Protein: 5g
Salami
Salami is another cured meat made from pork and beef. Like pepperoni, it’s high in sodium and saturated fat, but it’s also a good source of protein.
Nutritional Information for Salami
Per serving (28g):
- Calories: 110
- Fat: 9g
- Saturated fat: 3g
- Sodium: 400mg
- Total carbohydrates: 0g
- Dietary fiber: 0g
- Sugars: 0g
- Protein: 5g
Ham
Ham is a cured meat made from pork. It’s high in sodium and saturated fat, but it’s also a good source of protein.
Nutritional Information for Ham
Per serving (28g):
- Calories: 100
- Fat: 2.5g
- Saturated fat: 1g
- Sodium: 350mg
- Total carbohydrates: 0g
- Dietary fiber: 0g
- Sugars: 0g
- Protein: 5g
The Cheese: Provolone
Provolone cheese is a semi-hard cheese made from cow’s milk. It’s a good source of protein and calcium, but it’s also high in saturated fat and calories.
Nutritional Information for Provolone Cheese
Per serving (28g):
- Calories: 100
- Fat: 7g
- Saturated fat: 4.5g
- Sodium: 200mg
- Total carbohydrates: 0g
- Dietary fiber: 0g
- Sugars: 0g
- Protein: 6g
The Vegetables: Lettuce, Tomatoes, and Red Onions
The vegetables in the Italian Footlong are a nutritious and flavorful addition to the sandwich. They’re low in calories and rich in vitamins and minerals.
Nutritional Information for Lettuce, Tomatoes, and Red Onions
Per serving:
- Lettuce (1 cup shredded):
- Calories: 10
- Fat: 0g
- Saturated fat: 0g
- Sodium: 5mg
- Total carbohydrates: 2g
- Dietary fiber: 1g
- Sugars: 1g
- Protein: 1g
- Tomatoes (1 medium):
- Calories: 22
- Fat: 0g
- Saturated fat: 0g
- Sodium: 10mg
- Total carbohydrates: 5g
- Dietary fiber: 1g
- Sugars: 2g
- Protein: 1g
- Red onions (1/4 cup sliced):
- Calories: 25
- Fat: 0g
- Saturated fat: 0g
- Sodium: 5mg
- Total carbohydrates: 6g
- Dietary fiber: 1g
- Sugars: 1g
- Protein: 1g
The Italian Dressing
The Italian dressing is a tangy and flavorful addition to the Italian Footlong. However, it’s also high in calories and sugar.
Nutritional Information for Italian Dressing
Per serving (1 tablespoon):
- Calories: 70
- Fat: 7g
- Saturated fat: 1g
- Sodium: 200mg
- Total carbohydrates: 2g
- Dietary fiber: 0g
- Sugars: 1g
- Protein: 0g
Calorie Count: How Many Calories Are in a Subway Italian Footlong?
Now that we’ve broken down the ingredients, let’s calculate the total calorie count for a Subway Italian Footlong.
- Italian Herbs and Cheese bread (1 footlong): 960 calories
- Pepperoni (4 slices): 480 calories
- Salami (4 slices): 440 calories
- Ham (4 slices): 400 calories
- Provolone cheese (4 slices): 400 calories
- Lettuce, tomatoes, and red onions: 57 calories
- Italian dressing (2 tablespoons): 140 calories
Total calorie count: 2,377 calories
Tips for Making a Healthier Italian Footlong
While the Italian Footlong is a tasty and convenient option, it’s not the healthiest choice. Here are some tips for making a healthier version:
- Choose a whole wheat bread instead of Italian Herbs and Cheese.
- Opt for leaner meats like turkey or chicken.
- Load up on vegetables like lettuce, tomatoes, and cucumbers.
- Use a lighter dressing or skip it altogether.
- Limit the amount of cheese and meats.
By making a few simple changes, you can reduce the calorie count and make a healthier version of the Italian Footlong.
Conclusion
The Subway Italian Footlong is a popular favorite, but it’s also high in calories and saturated fat. By understanding the ingredients and nutritional information, you can make informed choices and create a healthier version of this sandwich. Whether you’re a health enthusiast or just looking for a quick and easy meal option, the Italian Footlong is a great choice – just be mindful of the calorie count and make adjustments as needed.
What is the approximate calorie count of a Subway Italian Footlong?
The approximate calorie count of a Subway Italian Footlong can vary depending on the specific ingredients and toppings used. However, according to Subway’s nutrition information, a standard Italian Footlong with salami, pepperoni, and ham contains around 960 calories. This value may change if you customize your sandwich with additional toppings or sauces.
It’s essential to note that the calorie count can also vary depending on the type of bread and cheese used. For example, if you opt for a whole wheat bread and a lighter cheese option, the calorie count may be lower. Conversely, if you choose a white bread and a richer cheese, the calorie count may be higher. It’s always a good idea to check the nutrition information or consult with a Subway representative for the most accurate calorie count.
How does the calorie count of a Subway Italian Footlong compare to other fast-food options?
The calorie count of a Subway Italian Footlong is relatively lower compared to other fast-food options. For example, a typical fast-food burger can range from 1,000 to 1,500 calories, while a Subway Italian Footlong contains approximately 960 calories. However, it’s essential to consider the overall nutritional value of the sandwich, including the amount of fat, sodium, and added sugars.
When comparing the calorie count of a Subway Italian Footlong to other fast-food options, it’s also important to consider the portion size and ingredients used. Subway sandwiches are often customizable, allowing you to choose from a variety of vegetables, lean meats, and whole grain bread options. This flexibility can make Subway a relatively healthier option compared to other fast-food chains.
What are some ways to reduce the calorie count of a Subway Italian Footlong?
There are several ways to reduce the calorie count of a Subway Italian Footlong. One option is to choose a lighter bread option, such as whole wheat or a flatbread. You can also opt for a lighter cheese option or reduce the amount of cheese used. Additionally, selecting leaner meats, such as turkey or chicken, can also help reduce the calorie count.
Another way to reduce the calorie count is to load up on vegetables, such as lettuce, tomatoes, and cucumbers. Vegetables are low in calories and rich in nutrients, making them a nutritious addition to your sandwich. You can also consider reducing the amount of sauces and condiments used, as they can add extra calories to your sandwich.
Can I customize my Subway Italian Footlong to make it healthier?
Yes, you can customize your Subway Italian Footlong to make it healthier. Subway offers a variety of vegetables, lean meats, and whole grain bread options that can help make your sandwich more nutritious. For example, you can choose to add extra vegetables, such as spinach or bell peppers, to increase the nutrient density of your sandwich.
You can also opt for a leaner protein source, such as chicken or turkey breast, and choose a lighter cheese option. Additionally, selecting a whole grain bread option can help increase the fiber content of your sandwich. By customizing your Subway Italian Footlong, you can create a healthier and more nutritious meal option.
How does the nutrition information of a Subway Italian Footlong vary depending on the bread option?
The nutrition information of a Subway Italian Footlong can vary significantly depending on the bread option chosen. For example, a white bread option contains more calories and refined carbohydrates compared to a whole wheat bread option. Whole wheat bread, on the other hand, contains more fiber and nutrients.
Some bread options, such as flatbreads or wraps, may also contain more calories and added sugars compared to traditional bread options. It’s essential to check the nutrition information for each bread option to make an informed decision. You can also consider opting for a breadless option, such as a salad or a wrap with a lettuce wrap, to reduce the calorie count.
Are there any healthier alternatives to a Subway Italian Footlong?
Yes, there are several healthier alternatives to a Subway Italian Footlong. One option is to choose a vegetarian or vegan sandwich option, which can be lower in calories and saturated fat. You can also consider opting for a salad or a bowl with lean protein and plenty of vegetables.
Another alternative is to choose a sandwich with leaner meats, such as chicken or turkey breast, and plenty of vegetables. You can also consider making your own sandwich at home using whole grain bread and lean ingredients. This can help you control the amount of calories and nutrients in your sandwich.
How can I balance the calorie count of a Subway Italian Footlong with my daily diet?
To balance the calorie count of a Subway Italian Footlong with your daily diet, it’s essential to consider your overall calorie needs and activity level. If you’re highly active, you may be able to accommodate the calorie count of a Subway Italian Footlong into your daily diet.
However, if you’re less active, you may need to balance the calorie count by reducing your calorie intake at other meals or increasing your physical activity level. It’s also essential to consider the overall nutritional value of your diet, including the amount of fruits, vegetables, whole grains, and lean protein sources. By balancing your diet and considering your overall calorie needs, you can enjoy a Subway Italian Footlong as part of a healthy and balanced diet.