This analysis is provided to assist our customers in making sensible decisions in their diets. Leading health organizations recommend moderate consumption of a variety of foods with an average of less than 30% calories from fat, less than 10% from saturated fat, 300 milligrams of cholesterol and 2,400 milligrams of sodium per day. Based on a 2,000-calorie diet, 30% of calories from fat would be approximately 65 grams of fat. Adjustments are necessary for calorie levels above or below this reference amount.
Weight (g) Calories Protein (g) Carb (g) Fat (g) Cholesterol (mg) Sat. Fat (g) Sodium (mg) Dietary Fiber (g)
Lower Fat 6" Subs1
Ham 206 322 18 49 6 35 2 1200 3
Turkey 206 312 20 48 4 30 1 904 3
Roast Beef 206 362 26 51 6 33 2 1315 3
Regular 6 " Subs2
American 262 560 27 53 27 70 10 1785 3
BLT 230 639 26 51 37 66 13 1468 3
Capicola 262 622 29 53 33 76 12 1721 3
Chicken salad 241 584 26 51 31 71 10 1234 3
Diablo turkey 306 677 31 50 38 87 12 1805 3
Ham 262 569 27 53 27 70 10 1785 3
Italian 290 685 35 52 39 103 13 2191 3
Meatball 308 766 40 59 41 112 20 1950 3
Roast beef 206 500 19 51 25 45 9 1085 3
Salami 248 658 28 52 40 90 14 1895 3
Seafood salad 280 638 25 57 35 63 11 1757 3
Three cheese 276 753 37 53 44 100 21 1526 3
Turkey 262 551 29 52 25 65 9 1490 3
Tuna salad 293 698 32 52 41 82 12 1597 3
Vegetarian 243 376 13 61 9 10 2 712 6
Promo 6" Subs3
Baja Chicken  400 677 39 51 35 124 13 1179 3
BBQ Crispy Chicken 285 595 29 70 22 54 9 1801 3
French Dip 255 535 34 55 20 58 8 2190 3
Grilled Chicken BLT Ranch 256 570 26 49 30 66 6 1281 3
Grilled Chicken Caesar 260 772 29 52 53 88 10 1949 3
Louisiana Beef & Cheddar 280 664 37 53 34 88 13 2014 3
Meat Lovers 327 855 44 59 49 125 23 2403 3
Roast Beef & Swiss w/ Horseradish Cream 261 565 38 53 22 77 11 1569 3
Santa Fe Turkey 286 617 33 51 31 77 12 1522 3
Ultimate Bacon Ranch BLT 219 593 20 49 36 52 9 1445 3
Weight (g) Calories Protein (g) Carbohydrate (g) Fat (g) Cholesterol (mg) Saturated Fat (g) Sodium (mg) Dietary Fiber (g)
Dressings/Sauces4
Au Jus  3 2 0 0 0 0 0 245 0
Brown mustard (1 tsp.) 5 5 0 0 0 0 0 68 0
Ken's Tableside Caesar dressing 15 70 1 1 8 8 3 210 0
Ken's Cannonball BBQ Sauce 15 25 0 6 0 0 0 115 0
Creole Mayo 11 63 0 0 7 5 1 56 0
Ken's Dijon Horseradish 64 70 0 3 7 5 1 140 0
Horseradish Cream Sauce 13 45 0 1 5 5 1 144 0
Mayonnaise 14 99 0 0 11 8 2 78 0
Olive oil 14 119 0 0 14 0 2 0 0
Ken's Oriental sesame dressing 15 45 0 6 3 0 0 160 0
Ken's Homestyle Ranch dressing 15 50 0 0 6 5 1 145 0
Southwest Mayo 15 99 0 0 11 8 2 120 0
Tex Mex Spread 15 64 0 1 7 5 1 97 0
Red Wine Vinegar 16 0 0 0 0 0 0 0 0
Cheeses (1.5 oz.)
American 43 139 8 3 10 27 7 506 0
Provolone 43 149 11 1 11 29 7 373 0
Swiss 43 160 12 1 12 39 8 111 0
Other Toppings
Tomato (2 slices) 40 8 0 2 0 0 0 4 0
Lettuce (3/4 ounce) 21 3 0 0 0 0 0 2 0
Black Olives (1 Tbsp.) 8 10 0 1 1 0 0 73 0
Onions (1/4 ounce) 7 3 0 1 0 0 0 0 0
Hot Peppers (2 Tbsp.) 17 4 0 1 0 0 0 199 0
Sweet Peppers (2 Tbsp.) 17 5 0 1 0 0 0 0 0
Dill Pickle Slices (2 slices) 12 2 0 0 0 0 0 154 0
Breads (6" roll)5
Wheat 90 250 9 45 3 10 1 495 2
White 90 250 10 45 4 10 1 495 2
Salt and Pepper 91 250 10 45 4 10 1 786 2
Jalepeno 98 278 11 45 6 17 3 551 2
This analysis is based on standard recipes. Variability occurs periodically due to adjustments in serving sizes, product availability from food suppliers and recipe formulation. We have attempted to provide as complete a nutrition analysis as possible. The analysis is comprised of data from our suppliers, the US Department of Agriculture, NutritionistPro nutrient analysis software program from FirstDataBank in San Bruno, California, Nutritionist 5 program from FirstDataBank in San Bruno, California and NutriNet program from NutriNet in Atlanta, Georgia.
Additional Information:
Nutrient values for 12" subs are twice the 6" subs.
1Subs are analyzed without added cheese or dressing.
2Subs are analyzed using American cheese and mayonnaise as the dressing.
3Promo subs are analyzed using all ingredients
4Dressings and sauces are based on 1 tablespoon unless noted.
5Specialty rolls are analyzed using a 6" roll

 

                             
                               
                               
This analysis is provided to assist our customers in making sensible decisions in their diets. Leading health organizations recommend moderate consumption of a variety of foods with an average of less than 30% calories from fat, less than 10% from saturated fat, 300 milligrams of cholesterol and 2,400 milligrams of sodium per day. Based on a 2,000-calorie diet, 30% of calories from fat would be approximately 65 grams of fat. Adjustments are necessary for calorie levels above or below this reference amount.
Muffins GOAL Linzer Muffins Banana Nut Muffins Lemon Poppyseed Muffins Apple-Cinnamon-Raisin Muffins Banana Oatmeal Spice Muffins Raspberry Muffins Blueberry Muffins Maple Muffins Corn Muffins Cappuccino Chocolate Chip Muffins Black Forest Muffins Chocolate Chip Muffins Bran Muffins Carrot & Raisin Oat Bran Muffins
Calories (kcal): 2000 579 604 561 573 661 544 535 579 540 475 470 471 416 436
Protein (gm): 50 6 7 6 6 10 5 5 5 5 5 7 6 6 6
Carbo. (gm):  300 96 89 93 104 100 84 84 91 90 76 79 68 67 76
Fat (gm):  65 20 25 19 16 26 21 20 22 18 18 16 21 15 14
Cholesterol 300 49 49 54 49 74 59 57 65 54 39 16 53 7 7
Satur. Fat (gm): 20 4 5 5 4 10 8 7 8 5 7 5 9 4 3
Sodium (mg):  2400 696 680 757 682 776 627 629 743 756 542 594 644 668 598
Potassium (mg): 3500 178 245 146 290 355 133 130 134 126 178 306 180 119 274
Calcium (mg): 1000 42 50 68 44 122 53 51 40 36 33 38 33 30 39
Iron (mg) 18 2 2 2 2 3 2 2 2 2 2 3 3 2 2.5
Vt.A (iu):  5000 9 19 0.9 12 333 239 212 234 0 4 148 170 - 2409
Vt.C (iu):  60 0.6 3 2 2 2 1 1 0 0 0 3 0 - 1.4
Vit. D (iu):  400 0 0 0 0 31 3 3 0.1   7 - - - -
Vit. E (iu): 30 1 0.7 0.1 0.3 0.5 0.2 0.2 0.2   0.3 - - - -
Thiamin, B1 (mg): 1.5 0.3 0.3 0.3 0.3 0.4 0.2 0.2 0.2 0.27 0.2 0.1 0.3 0.3 0.4
Riboflavin, B2 (mg): 1.7 0.2 0.3 0.2 0.2 0.4 0.2 0.2 0.2 0.25 0.2 0.1 0.2 0.2 0.2
Niacin, B3 (mg): 20 2 2 2 2 2 2 2 2 2 2 0.8 1.8 2 2
Pyridoxine, B6 (mg): 2 0 0.2 0 0.1 0.2 0 0 0 72 0 - - - -
Folate (mcg): 400 65 81 74 66 80 61 61 61 72 52 22 1 48 46
Cobalamin, B12 (mcg): 6 0 0 0 0 0.2 0 0.1 0   0 - - - -
Biotin(mcg): 300   3 0 1.2 3 0 0 0     - - - -
Pantothenic Acid (mg): 10 0.1 0.1 0 0 0.4 0.1 0.1 0.1   0 - - - -
D.Fib.gm: 25 3 3 2 3 4 2 0.4 2 2 3 2 2 3 4
Sugars (gm)   46 46 49 62 49 46 46 52 47 44 37 36 30 38
                               
Biscotti and Cookies GOAL Almond Orange Walnut Cinn. / Hazelnut Double Chocolate Lemon Anise Choc. Chip Cookie Sugar Cookie P-Nut Butter Cookie Brownie Cookie Oatmeal Raisin Cookie Cranberry Pistachio White Chocolate Macadamia    
Calories (kcal): 2000 228 209 220 232 203 598 559 584 444 528 568 582    
Protein (gm): 50 5 4 4 4 4 6 6 9 5 5 7 6    
Carbo. (gm):  300 33 27 32 36 32 80 74 71 75 65 67 64    
Fat (gm):  65 9 10 8 9 6 30 27 31 12 29 31 34    
Cholesterol 300 66 66 66 66 66 119 135 82 31 98 119 107    
Satur. Fat (gm): 20 2 2 2 3 2 14 12 11 4 14 13 14    
Sodium (mg):  2400 298 300 300 299 298 1207 968 1009 401 576 742 653    
Potassium (mg) 3500 95 74 81 107 65 211 112 303 351 232 193 182    
Calcium (mg): 1000 29 21 20 20 19 47 35 50 3 39 38 57    
Iron (mg): 18 1 1 1 1 1 2 2 2 3 2 2 2    
Vt.A (iu):  5000 71 73 14 72 71 513 581 412 43 725 649 457    
Vt.C (iu):  60 0 0 0 0 0.6 0 0 0 0 0.5 0 0    
Vit. D (iu):  400 6 6 6 8 6 22 17 11 4 15 16 13    
Vit. E (iu): 30 1.8 0.2 1 0.1 0 0.7 0.4 0.3   0.8 1 1    
Thiamin, B1 (mg): 1.5 0.2 0.1 1.2