Bushra Griffith
Subway's Veggie Delite Sub is a popular choice for those looking for a quick, nutritious bite to eat. While the standard 6-inch sub has 200 calories, adding cheese and condiments can significantly increase the calorie count. For example, a 6-inch Veggie Delite on nine-grain wheat bread with natural cheddar cheese, banana peppers, cucumbers, and other toppings clocks in at 380 calories. Similarly, a small veggie delight sandwich with pepper jack cheese and jalapenos has 350 calories. With so many ways to customize this sandwich, the calorie count can vary greatly, making it an option for those watching their weight or looking to indulge.
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What You'll Learn
Calories in a 6-inch Veggie Delite sub
The calorie count of a 6-inch Veggie Delite sub depends on the toppings and condiments included. The standard 6-inch Veggie Delite sub from Subway, which includes lettuce, tomatoes, cucumbers, green peppers, and red onions on nine-grain wheat bread, has 200 calories without any cheese or condiments.
Adding cheese can significantly increase the calorie count. For example, adding American cheese slices adds 40 calories to the sub. Other types of cheese, such as natural cheddar, will also increase the calorie count, as well as the fat and sodium content.
Condiments can also affect the calorie count. Subway's sauces range from high-fat mayonnaise, which can add up to 100 calories, to non-fat Italian dressing, which adds fewer calories. For instance, Subway vinaigrette adds 30 calories to the sub.
Additionally, adding vegetables can slightly increase the calorie count. For example, a 6-inch Veggie Delite sub with toppings like banana peppers, jalapenos, cucumbers, lettuce, pickles, red onions, spinach, tomatoes, and vinegar has been estimated to contain 350 calories.
Therefore, depending on the specific toppings and condiments chosen, the calorie count of a 6-inch Veggie Delite sub can range from around 200 to 380 calories.
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Calories in condiments and cheese
The calorie count of cheese varies depending on the type of cheese. Generally, hard and semi-hard cheeses tend to have higher calorie counts compared to softer cheeses. For example, American cheese slices add 40 calories to a 6-inch sub. Cream cheese, being highly processed, also tends to have a high-calorie count. On the other hand, yogurt is usually low in calories, depending on its added sugars and fat content.
Condiments, such as sauces, dressings, and gravies, can significantly impact the calorie count of a meal. While some condiments like hot sauce have minimal calories, others like garlic aioli can add nearly 400 extra calories to your meal. Subway's vinaigrette, for instance, adds 30 calories to their Veggie Delight sub. Mayonnaise is another high-fat condiment that can increase the calorie count by as much as 100. Therefore, it is recommended to opt for condiments with a water or milk base and control the portion size to reduce calorie intake.
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Sodium levels in fermented vegetables
Fermented foods contain two types of sodium: naturally occurring sodium and added sodium. Naturally occurring sodium is found in many foods, including vegetables, fruits, and dairy products. Added sodium, on the other hand, is used as a preservative in some fermented foods, such as pickles and sauerkraut. It is important to note that most of the sodium consumed by Americans comes from processed foods, where it is added as a preserving agent. These types of sodium include sodium bicarbonate, monosodium glutamate, sodium benzoate, sodium saccharin, and sodium nitrate.
Lacto-fermentation is an ancient salt-based fermentation technique that enriches foods with health-benefiting probiotics while preserving them and enhancing their flavors. The salt used in lacto-fermentation can vary, but it typically accounts for 2% of the weight of the fermented vegetables, and this proportion remains constant over the fermentation time. For example, if you add 20 grams (2%) of salt to your fermentation, there will still be 20 grams of salt several months later. The more salt there is, the slower the fermentation, and the longer the vegetables will remain crunchy. Conversely, less salt results in faster fermentation, softer vegetables, and shorter storage time.
The type of salt used in the fermentation process can also affect the sodium content of the final product. For instance, sea salt or Himalayan salt contains more minerals and trace elements than regular table salt, potentially resulting in lower sodium levels. It is worth mentioning that not all fermented vegetables are high in salt. Fermented foods like kimchi or pickles can be made with little to no added salt. Additionally, other non-vegetable fermented foods, such as kefir or kombucha, generally do not contain high levels of salt.
Consuming too much sodium can lead to high blood pressure and other health issues, including an increased risk of heart disease, stroke, and kidney problems. Therefore, it is recommended to limit your overall sodium intake and choose fermented foods that are low in added sodium. The current dietary guidelines suggest consuming less than 2300 mg of sodium per day. However, it is important to note that the minimum physiological requirement for sodium is approximately 200–500 mg/day for adults.
While fermented foods may contribute to sodium intake, the benefits of consuming these foods can outweigh the risks associated with sodium. Fermented foods are a great source of probiotics, beneficial bacteria that improve gut health and boost the immune system. Additionally, they are often rich in vitamins and minerals. To optimize your salt intake, moderation is key, and there are ways to substitute some of the salt with alternatives like potassium chloride, though overuse can lead to bitterness.
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Nutritional value of the Veggie Delite sub
The Veggie Delite Sub is part of Subway's Fresh Fit line of sandwiches, with 6 grams of fat or less. The nutritional value of the sub varies depending on the type of cheese, toppings, and condiments added.
A standard 6-inch Veggie Delite sub on 9-grain wheat bread, without cheese or condiments, has 200 calories. The calorie count can increase by 40 calories if American cheese slices are added, and by another 3 grams of fat, 2.5 of which are saturated. Adding vegetables like pickles and jalapenos may increase calorie count by about 10 calories, while condiments can increase it by as much as 100 calories.
The macronutrient breakdown of the standard 6-inch sub is 53% carbs, 34% fat, and 13% protein. It provides 35% of the daily value of vitamin A, 15% vitamin C, 2% calcium, and 15% iron. The fiber in the sub meets 20% of the daily value recommended for women and 13% for men.
The nutritional value of the Veggie Delite sub can be customized to meet specific dietary needs and preferences. For example, adding cheese increases the protein content, while certain vegetables and condiments can increase sodium levels.
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Calories in Subway's other breads
Subway offers a wide variety of bread options for its sandwiches, and the calorie count varies depending on the type of bread chosen. The calorie count for just the bread ranges from 120 to 290 calories.
The traditional Italian and 9-Grain Wheat rolls contain 180 calories per serving. The 9-Grain Honey Oat variety comes in at 190 calories, as does the Parmesan Oregano bread. If you're looking for a lower-calorie option, you can choose a mini version of the sandwiches, which will have fewer calories.
The Spinach wrap and the Tomato Basil Wrap both provide 290 calories each. These calorie counts are for the wraps alone and do not include any fillings or toppings.
The type of bread you choose can significantly impact the overall calorie count of your Subway sandwich. For example, the Black Forest Ham sub has 260 calories, while the Sweet Onion Chicken Teriyaki has 330 calories per 6-inch serving.
Additionally, the toppings and condiments you add to your sandwich will also contribute to the total calorie count. Cheese, for instance, can add around 40 calories to your sandwich, depending on the type chosen. Subway's sauces can also increase the calorie count by as much as 100 calories, with options ranging from high-fat mayonnaise to non-fat Italian dressing.
When considering the overall calorie intake of your Subway sandwich, it's important to take into account not just the bread but also the fillings, toppings, and condiments you choose.
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