Nutrition Made Easy

Our nutrition experts and registered dietitians translate the latest nutrition research into tips you can use to eat healthier every day.

Food Court Survival Guide

Try one of these healthy options next time you're navigating the food court. By: Katherine Brooking MS, RD and Holley Grainger, MS, RD

Fast Food Nutrition: Subway 6-inch Roast Beef Sandwich
Photo Courtesy of Subway 


Best Choice:  The 6-Inch Roast Beef Sandwich on 9-Grain Wheat

Scan Subway’s menu for healthier options (marked as “Fresh Fit” meals). One example we like: The 6-inch Roast Beef Sandwich* on 9-grain wheat bread. This standout has 310 calories and 24g protein. For a fat-free, 35-calorie side item, opt for apple slices. Adding apples also adds 2g fiber to your meal (7g total)--about 25 percent of the daily recommendation.

Nutrient Breakdown: 310 calories, 5g fat (1.5g saturated fat), 24g protein, 700mg sodium

*Sandwich shown on Italian bread. For more nutrition facts, visit

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