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I ate at Subway for dinner last night. I already had a salad, and hate the taste of their wraps, so I got a 6″ turkey & ham on wheat. I wanted to see how many calories the sandwich was, and discovered something - Subway’s nutrition site *sucks* could be a lot better. You would think a restaurant that prides itself on being the healthy alternative would offer complete nutrition information - give me a flash-based sandwich builder or something. Here’s what calorie-count.com says about my sandwich:

Of course, it appears most of that comes from the bread:

Speaking of bread, compare the ingredients list between the Italian and wheat breads:

ITALIAN BREAD
Enriched flour (wheat flour, barley malt, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, sugar, contains less than 2% of the following: soybean oil, yeast, salt, wheat protein isolate, wheat gluten, dough conditioners (acetylated tartaric acid esters of mono- and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase [enzymes]), sodium stearoyl-2-lactylate, mineral oil.

WHEAT BREAD
Enriched flour (flour, malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, whole wheat flour, high fructose corn syrup, wheat gluten, contains less than 2% of the following: wheat bran, yeast, salt, soybean oil, dough conditioner (acetylated tartaric acid esters of mono-and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase (enzymes)], cracked wheat, sodium stearoyl-2-lactylate, caramel color (contains sulfites), dried honey preparation (honey powder, invert sugar, wheat starch, soy bran flour, silicon dioxide [anti-caking]), mineral oil.

See anything interesting? Yeah, me too - not only is there high fructose corn syrup in my wheat bread, the first ingredient of both breads is the same enriched flour. Perhaps it’s time to switch back to Italian bread in the few instances I eat a sandwich there?

Anyway, my sandwich had pepper-jack cheese (+50 calories), lettuce, tomato, banana peppers and a little dijon mustard - then I took the top layer of bread off (-100 calories), leaving me with an approximately 250-calorie sandwich. Not bad I guess, but with the HFCS, I’m much better off sticking to the salads.

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