Subway Spicy Italian Nutrition Facts

Considerations

Subway spicy Italian nutrition facts, as provided by the restaurant, do not take into account toppings such as mayonnaise, the olive oil blend, salad dressings, vinegar, salt and cheese.

Subway notes on its nutritional information cards (available online or in your local franchise eatery) that all facts include only “standard” vegetables. These good-for-you ingredients at Subway are iceberg lettuce, tomatoes, red onions, green peppers and cucumbers.

It’s not necessary to get paranoid about vegetables. However, if you’re watching your sodium count be aware that seemingly innocent choices such as hot peppers, banana peppers, olives and pickles could really spike that sodium count number. You’re probably safe adding spinach or extra “standard” vegetables, however.

The Sub Itself

A six-inch Subway spicy Italian sandwich includes tasty Genoa salami and pepperoni. The nutritional values published take into account “standard” bread choices, which are Italian on 9-grain wheat. Other choices, such as honey oat or parmesan bread, can make your sandwich even more of a potential nutritional nightmare.

If you stick to the Subway “standards” of nutrition, your six-inch spicy Italian will consist of a shocking 28 grams of fat; well over half the value most average people should eat in a single day. Perhaps more disconcerting is the saturated fat count of 11 grams. If you’re watching calories, the spicy Italian is likely not a wise choice; the sub consists of 520 calories. This item alone could be about one-third of the calories recommended in most healthy weight-loss diets.

Most people will likely not want to eat this item regularly due to its sodium and cholesterol counts, which are staggeringly high at 1,830 and 65 milligrams.

The Cold Cut Combo Alternative

The cold cut combo is a potentially tasty alternative. Like all nutritional values at Subway, you must stick as closely as possible to the “standard” bread and vegetable choices to avoid skewing the counts.

A six-inch cold cut combo has all turkey-based meats, but is still as tasty to most pork-lovers as the pork-based originals would be. The luncheon meats included are bologna, salami and ham.

While this is not necessarily a low-fat dieter’s dream, the cold cut combo at Subway has a total of 16 grams of fat, just over half of the count offered in the spicy Italian sandwich. The saturated fat count is about half of the spicy Italian’s at 6 grams. Other values are also not ideal for regular use in even an average diet, but are still somewhat better than the Subway spicy Italian nutrition facts. The calorie content is 410, and sodium milligrams run approximately 1,450.

Unfortunately, it looks like those watching sodium in general are probably not going to want to eat at Subway very often, if at all.

References

Subway: Nutrition Information. Subway (website). https://www.subway.com/subwayroot/menunutrition/nutrition/sandwichComps.aspx

Subway Spicy Italian Sub 6-inch Sandwich. Livestrong/The Daily Plate. https://www.livestrong.com/thedailyplate/nutrition-calories/food/subway/spicy-italian-sub-6-inch-sandwich/