A Guide to Healthy Eating at Quizno’s

Even though Quizno’s offers a big menu with low fat dressings, dozens of veggie combinations, and choice cuts of white meat, your next sandwich or salad might not be as healthy as it sounds. Quizno’s has become Subway’s leading competitor in the world of fast food sandwiches, and continues to be a popular choice for a toasted sub. If you’re watching your waistline and need some healthy options to look forward to, here’s a quick guide to healthy eating at Quizno’s:

Your best bet here is the small Honey Bourbon Chicken Sandwich; order it on a wheat bun for 359 calories and 6 grams of fat. With 24 grams of protein, you’ll be plenty satisfied until the next meal. Add as many fresh veggies as possible, and double up on these if you can-most places will charge the same as extra cheese for this.

The Sierra Smoked Turkey with Raspberry Chipotle Sauce will easily become a favorite; with just 350 calories and 6 grams of fat, the small sandwich is satisfying and healthy. Add a side of baked potato chips for a well-rounded meal.

If you’re in the mood for a steak sandwich, the large Philly Cheese Steak is your best pick; it does come in at a hefty 721 calories, but with 16 grams of fat and 49 grams of protein, this will definitely keep your energy levels up for at least half the day. Just watch the sodium the rest of the day; the sandwich contains 1488 mg per serving, almost 2/3 of your daily value.

If you prefer a classic white meat sandwich, the Turkey Ranch Swiss without dressing will cost you 691 calories and 18 grams of fat. While the 49 grams of protein are great for Atkins lovers too, this one does overdo it on the sodium; you’re getting 2695 mg (112% of your daily value) so don’t be surprised if you’re thirsty the rest of the dya. Balance it out with a large salad for lunch or dinner that’s full of water-based veggies.

Do watch out for that Cobb Salad when you’re cutting the fat. While this flatbread signature features a tasty assortment of veggies and salad toppings, the classic Cobb will give you more than a meal’s worth with 896 calories and 54 grams of fat. Order it without the dressing and scale it back to 532 calories and 16 grams of fat instead; you can substitute a low fat vinaigrette or other dressing of choice.

A better salad choice to get your daily greens is the Chicken Caesar without dressing; just pick a low-fat dressing of your own. This one comes in at 638 calories, 22 grams of fat, and 51 grams of protein.

The best way to enjoy a Quizno’s meal is to simply order your favorite without dressing; white meats are of course healthier, but when you have to have that philly cheese steak, enjoy it by balancing out the rest of the day’s meals. And when the cookie monster strikes? Reach for the Oatmeal Chocolate Chip and share it; the whole cookie contains 360 calories and 17 grams of fat, but splitting this one will instnalty take away half the guilt of your little indulgence!