Part of the problem is their bread. All their large breads have 400 calories or more. Add cheese and sauce and you’re well into the 600-800 calorie range before you even add any meats. Even most of their wraps, which most people think of as a healthy option, are over 800 calories.
Quiznos apparently responded to consumer demand (or to the financial success of their competitors) and now has an “Under 500 Calories) menu. Problem is, most of the things on there are still terrible for you. Just because a sub’s under 500 calories doesn’t mean it’s healthy.
So let’s start with the bad …
Avoid these at all costs
- Large Classic Italian sub with cheese and dressing: 1150 calories, 61 grams of fat (18 saturated, 1 trans), 99 grams of carbs, and 3260 mg of sodium … about a day and a half’s worth!
- Large Meatball Sub with cheese: 1250 calories, 72 grams of fat (28 saturated, 1.5 trans), 104 grams of carbs, and 2840 mg of sodium
And the grand prize winner is …
- Large Baja Chicken with cheese and dressing: 1350 calories, 65 grams of fat (30 saturated and .5 trans), 113 grams of carbs, and 3770 mg of sodium
What if you make a seemingly rationale choice to opt for the Ultimate Turkey Club instead? You’re still getting 990 calories, 42 grams of fat, and 2780 of sodium. And that’s the biggest problem I have with Quiznos. For the average person, ordering a chicken or turkey sub seems like a healthier, more sensible option. They make it really hard to figure out what’s healthy and what’s not.
So pretty much all the large subs at Quiznos are pushing 1,000 calories, and most of their small subs are 500+ calories. That sucks, (nutritionally-speaking, of course).
If you’re a big fan of Quiznos, stick with the flatbreads and sliders. The options below are the healthiest things on the menu. But, I recommend avoiding this place whenever possible.
Quiznos Nutrition Facts: Healthier Menu Alternatives
Unfortunately for Quiznos, they’re way behind other sub places (like Subway) when it comes to offering healthy menu choices. Most of their menu options are still loaded with calories, saturated fat, and sodium. And several of their subs and even one of their salads have over 1000 calories and an entire days worth of saturated fat and sodium! Nevertheless, here are a few healthier choices:
- Smoky Chipotle Turkey Sliders: 250 calories*, 12 g fat, 4 g saturated fat, 24 g carbs, 12 g protein, 690 mg sodium
*Note: you can cut another 100 calories by dropping the cheese & dressing
- Turkey Club Sliders: 250 calories*, 10 g fat, 4 g saturated fat, 25 g carbs, 15 g protein, 680 mg sodium
*Note: you can cut another 65 calories by dropping the cheese & dressing
- Small Harvest Chicken Salad with Acai Vinaigrette: 260 calories, 14 g fat, 3 g saturated fat, 28 g carbs, 390 mg sodium
- Turkey Flatbread (with lettuce, tomatoes, and onions … no cheese or mayo): 250 calories, 5 g fat, 1 g saturated fat, 33 g carbs, 17 g protein, 880 mg sodium
- Small Bowl of Chili (no crackers): 255 calories, 10.5 g fat, 3 g saturated fat, 27 g carbs, 15 g protein, 1060 mg sodium
Bottom Line: Quiznos’ healthy choices are few and far between. Their processed meats and cheeses are loaded with fat and sodium and it can be difficult to navigate their menu and figure out what’s healthy and what’s not. Subway has much healthier options so opt for a sub from there instead whenever you can.