Seafood and Crab : 410 calories Meatball Marinara: 560 calories
Italian B.M.T : 450calories Tuna: 530 calories
Spicy Italian: 380 calories Subway Melt : 380 calories
Steak and Cheese: 360 calories
*Calories above varies: Depends on the breads and sauces you choose.
Breads
Wheat: 210 calories Italian White: 200 calories Parmesan Oregano: 220 calories
Hearty Italian :210 calories Honey Oat :260 calories
My Choice
To lessen the calories in Subway sandwiches, I choose the Italian White Bread and Roasted Chicken. Adding all the vegetable choices is not a problem because vegetables are super less in calories.:) For my sauce, I choose only chilli sauce; no mayonnaise and no BBQ sauce(high in fat); no terriyaki sauce (high in sodium). I don't like mustard sauce but its low in calories too :) Good Luck XOXO.
Here are the websites I got my informations from:
http://caloriecount.about.com/
http://www.subway.com/applications/NutritionInfo/nutritionlist.aspx?id=breadtop
