Nutrition & Portion Size on Subs

Just discovered this board, and I think it will be a big help in my new life here in Taiwan.

Being a new-foundout diabetic, I have to now watch my portion size (damnit!!!) . and skip the bacon…arghhhhhhhh
LOVE Subway and I know that they advertise being healthy and low fat…is there anyplace I can find out the portion sizes (as well as the nutrition value) of ingredients. I know the bread will be too much for a meal for me, but I am willing to eat just the bottom half hehe. I don’t want to carry my food scale in my purse, (like my mother did).

Any help would be great,

appreciate it!!!


Jlick has a Subway franchise here. I bet he would help you if you PM him.

The international website has this info: … index.aspx

I am just not sure how the Taiwan sandwiches vary from say the US ones.
I am sure there are many common subs between here and there tho.


I will look for Jlick here on the forum. thanks Edgar Allen.

Truant, I appreciate your help also, although I did find that nutritional info earlier, I need the portion size of the different meats and veggies that I ingest.

This site is awesome, i learned so much just reading the different questions. :slight_smile:

This link might help, although if you are after really detailed information about the % makeup of your sub, i’m stumped!

BlackAdder : thanks for your imput. That site is again good for the nutrition of the total sandwich; calories and total weight of the sandwich, but not the individual portion size of each ingredient.

The scale I bought is small enough, I guess I will just carry it in my purse and disect my sandwich and save the excess meat and get an exact count.

by the by: went to a subber yesterday for the first time and imho what a terrible excuse for a sandwich. tried something called dijon sausage and it was totally inedible. the sausage was some sort of fatty breakfast sausage cut in 1/4" discs and a dijon mustard was put ontop. Their choice of cheese is a very low quality yellow american cheese ( I still can taste it on the roof of my mouth) and the only positive thing I can say is they piled tons of lettuce on it. All in all, I took 2 bites and ate the veggies off the top along with the top of the whole grain roll. I guess you get what you pay for really applies here.

Again, appreciate your taking the time to respond.

Bingo! Here you go…each individual ingredient portion is listed in size and nutritional information. … Values.pdf

[quote=“BlackAdder”]Bingo! Here you go…each individual ingredient portion is listed in size and nutritional information. … Values.pdf[/quote]
I still don’t believe that covers the OPs exact requirements. The serving size is listed in grams, but not each ingredient portion in grams. (unless you are talking about that ‘exchange value’ thing in the right column)

Honestly, if the the nutritional value infomation is not enough to figure it out, then I believe anything found online might not exactly conform to what is served in Taiwan anyway. But, if you think about it, when I go to Subway, the chicken is allocated by estimate anyway, so this will vary from the official figures, but also everytime you go to subway. Even if the restaurant uses those pottles as some do, the amount of meat will vary. What about the squirt of mustard/Mayo? How much is that EXACTLY?

I know that you have various reasons for wanting/needing to do this, but if you really are that concerned about it (to that level of detail) then I suggest a few things:

  1. Carry your scales everytime. (oh what a joy that would be). Perhaps you could get them to put each ingredient on some paper so you can weigh it before it goes on.
  2. Don’t get other people to make your food.
  3. Estimate the portions as best as you can, based on info available, and forget about being so precise. There are too many variables I reckon.

I have a really good friend who is a diabetic. He is/was the picture of health when he got it (not overweight, very active etc) and he has always integrated very well with non-diabetics in such a way that many people have no idea. He studied a lot of nutritional information and has a good idea what is good for him and what is not based on experience, taste and color (would you believe).
Obviously this is not perfect, but it’s about as close he can get while having a normal life.
Even weighing stuff is not going to be perfect depending on preparation techniques that vary and sauces etc. The other thing is, even if you manage to determine sub values as you want, then what about other foods? Weigh them all too?

Diabetes is a terrible disease, and I pray I never have to deal with it. I hope you can find your own way of dealing with it in your life. Your post reminds me of what my friend went thru at the beginning.

Hi Truant

No, I’m not talking about the exchange value - whatever that is!

I thought it did answer the OP’s needs. Ingredient by ingredient, right?

It lists most (if not all) of the various individiual ingredients you could have in a sub (look at page 3 and 4 of the table): breads, condiments, vegetables and meats, etc. For each ingredient you could order, it tells you how much (separately) you should get in a 6 inch sub - down to the number of slices of olive or teaspoons of vinegar! The table details the portion weight and nutritional value of each of your choices.

As I remember Subway, all you have to do is choose your bread & size (the table has this covered), choose your main filling (the table also has this covered) and then choose your vegetables & sauces (yup, the table has this covered also.)

Oh well, maybe I’ve misread what what OP really needs or the table isn’t comprehensive enough for some reason.

Anyway, good luck SisterSmith! We all tried!

Hi Truant

No, I’m not talking about the exchange value - whatever that is!

I thought it did answer the OP’s needs. Ingredient by ingredient, right?[/quote]
whoops you are right. My Bad. I looked at the first couple of pages and didn’t pay attention to the later pages closely enough. :blush:

So, I hope this info helps the OP. I still reckon that the OP wants ultimate precision, and the real quantity is going to depend on various factors such as:

  1. Time of day.
  2. How happy or sad the sandwich builder is.
  3. How nice the buyer is.
  4. Hottie walking past.
  5. Boss watching sandiwich builder.
  6. Boss watching hottie walking past.
  7. Buyer watching hottie walking past.

ya know?

Phew! No worries Truant.

I completely agree there will be some variations; their web site says these values are based on averages. They are also sufficiently vague by adding that slight variances may come about due to the season of the year, using alternate suppliers, region of the country and product assembly - which all suggests there will be some differences. But what do they categorize as ‘slight’? This is a concern.

Nonetheless, I imagine most variance on a day to day level (providing you use the same subway store) will be in the vegetable and condiment area. In the subway I go to (Herping/Ginshan?) all the ‘main’ fillings are consitent day to day (set sized & levelled scoops of tuna, set numbers of cheese triangles and a set number of slices of meat). The vegetable portions seem to vary quite a lot though (sometimes they can close and wrap the sandwich with absolute ease, while on other days they have to jump on top of it in attempt to squash it into a more manageable wrapping size). Fortunately, from what I was reading about diabetic considerations, the vegetable portion sizes (but not the condiments) are far less crucial from a nutritional/health point of view - but I’m no specialist.

Without wishing to be cocky Sistersmith, if you also need to know what the standard composition of each meal is - then also try this link (although it is written for either USA or Canda). I would guess there wouldn’t be too many differences out here in sunny ROC. All you need to do is ask someone at Subway if they follow the US or Canadian model - or their own.

What ingredients are in your subway: … Comps.aspx

What’s the nutritional value of each of those ingredients: … Values.pdf

BlackAdder and Truant …you guys are great and funny at the same time. I love a sense of humor in this hard life we sometimes face.
Yes that last link from BlackAdder answered all my questions and the last one from Truant made me smile real wide.

I will make a deal to be nice when ordering my sandwich and while eating it I will be looking out the window for some hotties. Ah!!! now thats a lunch worth its weight in gold.


Stay healthy, the alternative sucks.

No worries Sister!

You gotta laugh, if you don’t, you cry.

All the best to your endeavors. Please feel free to come back and post tips for the other people facing diabetes out there. Taiwan is not an easy place to monitor nutrition at all, I try, but the lack of mandatory food labelling (at the very least) makes it pretty tricky.

White meat (chicken and fish) is good. Every other food that is white is bad, and generally high GI. How about that for a nutrition plan?(I’ll call it the “Truant Program”)

Incidentally, you might like to find yourself a copy of the GI Diet book by Rick Gallop. I discussed this with my diabetic buddy and he reckons it reads almost like what the Doc would tell you to eat to manage Diabetes. It might be worth checking out for yourself.