Using turkey breast on a sub roll as a base, RedEye created sandwich examples from three popular chains to show how many calories, grams of fat and milligrams of sodium each ingredient adds to your sandwich. All calculations are based on nutritional information available on the restaurants’ Web sites.
Potbelly
Turkey on 6-inch wheat bread
374 calories, 5g fat, 1,560mg sodium
– Add provolone cheese: 75 calories, 5g fat, 98mg sodium
– Add mayo: 100 calories, 11g fat, 70mg sodium
– Add mustard: 14 calories, 1g fat, 191mg sodium
– Add hot peppers: 50 calories, 5g fat, 420mg sodium
Topping total: 239 calories, 22g fat, 779mg sodium
Sandwich total: 613 calories, 27g fat, 2,339mg sodium
Subway
Turkey on 6-inch wheat bread
260 calories, 3g fat, 910mg sodium
– Add monterey cheddar cheese: 50 calories, 4.5g fat, 90mg sodium
– Add pickles: 0 calories, 0g fat, 115mg sodium
– Add olives:
5 calories, 0g fat, 25mg sodium
– Add ranch dressing: 110 calories, 11g fat, 200mg sodium
Topping total: 165 calories, 15.5g fat, 430mg sodium
Sandwich total: 425 calories, 18.5g fat, 1,340mg sodium
Jimmy John’s
Turkey on 8-inch French bread
311 calories, 1g fat, 1,152mg sodium
– Add avocado spread: 20 calories, 1g fat, 84mg sodium
– Add tomato: 6 calories, 0g fat, 2mg sodium
– Add onions: 7 calories, 0g fat, 0mg sodium
– Add Italian vinaigrette: 31 calories, 2.5g fat, 61mg sodium
Topping total: 64 calories, 3.5g fat, 147mg sodium
Sandwich total: 375 calories, 4.5g fat, 1,299mg sodium
