Creating a delicious and satisfying 500-calorie Subway footlong can be a fun challenge, and with the right choices, you can enjoy a tasty meal without going over your calorie limit. Here are seven tips to help you design the ultimate low-calorie Subway sandwich.

1. Choose the Right Bread

The bread option you select can significantly impact the overall calorie count of your Subway sandwich. Here are some bread choices that fit well within the 500-calorie goal:

• 9-Grain Wheat: This bread is a classic Subway favorite and a great choice for a healthy sandwich. It's made with whole wheat flour and contains 9 grams of whole grains per serving, providing fiber and nutrients. A 6-inch portion has around 150 calories, making it a perfect base for your footlong.
• Multigrain Flatbread: Opt for the multigrain flatbread if you prefer a lighter and thinner bread option. It's packed with seeds and grains, offering a crunchy texture and a boost of nutrition. A 6-inch flatbread has approximately 140 calories, leaving room for more filling and toppings.
• Hearty Italian: For those who enjoy a chewy and flavorful bread, the Hearty Italian option is a good choice. It's made with a blend of flours, including whole wheat, and has a slightly higher calorie count at around 160 calories for a 6-inch portion. However, its robust flavor and texture can enhance the overall taste of your sandwich.

2. Go Lean with Protein

Protein is an essential component of any meal, and Subway offers a variety of lean protein options to choose from. Here are some suggestions to keep your calorie count in check:

• Turkey Breast: A classic Subway favorite, turkey breast is a lean and versatile protein option. It's low in fat and calories, with approximately 45 calories per 2-ounce serving. Go for the sliced turkey breast to ensure a fresh and tasty sandwich.
• Oven Roasted Chicken: Another excellent choice, oven-roasted chicken is a juicy and flavorful protein option. It's slightly higher in calories compared to turkey, with around 60 calories per 2-ounce serving, but it's still a great option for a low-calorie sandwich.
• Rotisserie-Style Chicken: If you're looking for a more indulgent protein option, rotisserie-style chicken is a good choice. It has a slightly higher calorie count, with about 70 calories per 2-ounce serving, but its tender and juicy texture can make your sandwich feel more satisfying.

3. Load Up on Veggies

Subway offers a wide variety of fresh vegetables to add to your sandwich. These veggies not only provide essential nutrients but also add volume and flavor without significantly increasing the calorie count. Here are some suggestions to make your sandwich more nutritious:

• Lettuce: Choose from various lettuce options, such as iceberg, romaine, or spinach, to add a crisp and refreshing element to your sandwich. Lettuce is virtually calorie-free, so you can load up without worrying about going over your limit.
• Tomatoes: Fresh, sliced tomatoes add a burst of flavor and a juicy texture to your sandwich. They are also a good source of vitamins and antioxidants. A medium-sized tomato has around 22 calories, so you can enjoy a few slices without worrying about the calorie count.
• Onions: Onions add a nice crunch and a subtle sweetness to your sandwich. They are also low in calories, with about 44 calories per 100 grams, so feel free to add a generous amount.
• Cucumbers: Crisp and refreshing cucumbers are a great addition to your Subway sandwich. They are virtually calorie-free, so you can add as many slices as you like without impacting your calorie goal.

4. Condiments and Sauces

Condiments and sauces can add flavor and moisture to your sandwich, but they can also quickly increase the calorie count. Here are some low-calorie options to enhance your Subway creation:

• Yellow Mustard: Mustard is a calorie-free condiment that adds a nice kick of flavor to your sandwich. It's a great choice for those watching their calorie intake, as it won't add any extra calories to your meal.
• Vinegar and Oil: A simple combination of vinegar and oil can create a light and flavorful dressing for your sandwich. Use a light hand with the oil to keep the calorie count low. Apple cider vinegar, balsamic vinegar, or red wine vinegar are excellent choices to add a tangy twist.
• Mayonnaise: If you're a fan of mayonnaise, opt for the light or low-calorie version. Regular mayonnaise can be high in calories, but the light version has significantly fewer calories while still providing a creamy texture and flavor.

5. Cheese or No Cheese

Cheese can be a delicious addition to your Subway sandwich, but it's essential to consider its calorie content. Here are some options to include cheese without going over your calorie limit:

• Reduced-Fat Cheese: Subway offers a variety of reduced-fat cheese options, such as Swiss, cheddar, or provolone. These cheeses have a lower fat and calorie content compared to their regular counterparts, making them a good choice for a low-calorie sandwich. A 2-ounce serving of reduced-fat cheese has around 60-70 calories.
• Skip the Cheese: If you're aiming for a very low-calorie sandwich, consider skipping the cheese altogether. This way, you can allocate those calories to other components, such as extra veggies or a larger portion of protein.

6. Portion Control

When designing your Subway sandwich, it's crucial to practice portion control to stay within your 500-calorie goal. Here are some tips to help you manage your portions:

• Measure your ingredients: Use a food scale or measuring cups to ensure you're not going overboard with any particular ingredient. This way, you can accurately track the calorie count of your sandwich.
• Weigh your bread: Subway offers a variety of bread options, and the calorie count can vary. Weighing your bread portion will help you stay within your desired calorie range.
• Be mindful of toppings: While Subway offers an extensive range of toppings, it's essential to be mindful of portion sizes. Some toppings, such as bacon or certain sauces, can be high in calories. Opt for lighter options or use them sparingly to keep your sandwich within the 500-calorie limit.

7. Customization and Personalization

One of the best things about Subway is the ability to customize your sandwich to your taste and dietary needs. Here are some additional tips to make your 500-calorie Subway footlong even more personalized:

• Choose your preferred toppings: Subway offers a wide variety of toppings, including peppers, olives, pickles, and more. Select the ones you enjoy the most to make your sandwich unique.
• Request specific preparation: Don't be afraid to ask for your sandwich to be prepared in a specific way. Whether you prefer it toasted, with extra veggies, or a particular sauce, communicate your preferences to the staff.
• Try different combinations: Experiment with different protein and veggie combinations to find your favorite flavor profiles. You can create a unique and delicious sandwich that suits your taste buds.

By following these seven tips, you can design the ultimate 500-calorie Subway footlong that is both satisfying and nutritious. Remember to choose your bread, protein, veggies, and condiments wisely, and don't be afraid to customize your sandwich to make it your own.

Frequently Asked Questions

Can I have a footlong sandwich if I’m on a low-calorie diet?

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Absolutely! With careful selection of ingredients and portion control, you can enjoy a delicious footlong sandwich while staying within your calorie goals. Just be mindful of the calorie count of each component and choose lean proteins, whole grain bread, and plenty of veggies.

Are there any vegetarian options for a 500-calorie Subway sandwich?

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Yes, Subway offers a variety of vegetarian options that can fit within your calorie limit. You can choose from veggie delights, hummus, or even create your own vegetarian combo with fresh veggies and a light sauce. Just be mindful of the calorie count of each ingredient.

Can I get a footlong sandwich with a specific calorie count at Subway?

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While Subway doesn’t offer a specific calorie count for their footlong sandwiches, you can easily customize your order to meet your desired calorie goal. Use the tips mentioned in this article to create a footlong sandwich that fits your calorie needs.