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While not the healthiest option in the world, Subway is still a better choice than most fast food restaurants.

But that doesn’t mean every sandwich is good for your waistline. Here are five Subway creations that are best avoided.

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1. Chicken & Bacon Ranch Melt

By the numbers:

  • 470 calories
  • 22 grams of fat
  • 100 milligrams of cholesterol

  • 920 milligrams of sodium
  • 32 grams of carbohydrates

Chicken, bacon, ranch — we love them all, but when combined, they create a staggering amount of sodium. This isn’t something your heart wants you to eat every day (or even every week).

2. Meatball Marinara

By the numbers:

  • 480 calories
  • 18 grams of fat
  • 40 milligrams of cholesterol
  • 1,000 milligrams of sodium
  • 60 grams of carbohydrates

Look at all those carbs. And the sodium level is through the roof. If you’re craving Italian food, you can do far better than this.

3. Pizza Sub with Cheese

By the numbers:

  • 450 calories
  • 20 grams of fat
  • 40 milligrams of cholesterol
  • 1,410 milligrams of sodium
  • 50 grams of carbohydrates

As CheatSheet puts it, this sub is “pretty much a pizza on a roll of bread. Just because it’s in a sandwich version doesn’t mean it’s healthier than simply ordering an entire pie.”

The U.S. Food and Drug Administration recommends Americans consume no more than 2,300 milligrams of sodium a day. These Subway sandwiches are creeping closer and closer to our daily limits.

4. Tuna

By the numbers:

  • 480 calories
  • 25 grams of fat
  • 40 milligrams of cholesterol
  • 580 milligrams of sodium
  • 44 grams of carbohydrates

Wait — heart-healthy tuna is on the do-not-order list? An abundance of mayonnaise and other flavor enhancers pushes up the calorie count, and nearly 500 calories is abnormally high for a tuna sandwich.

5. Applewood Pulled Pork

By the numbers:

  • 430 calories
  • 9 grams of fat
  • 50 milligrams of cholesterol
  • 1,100 milligrams of sodium
  • 57 grams of carbohydrates

As delicious as it sounds, this barbecue masterpiece will wreak havoc on your cholesterol.

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So what should we order at Subway? The meals on the Fresh Fit menu are good choices. Load them up with vegetables and skip the fatty sauces for a weekday lunch that won’t leave you dragging by 2:00.

(H/T: CheatSheet)

Beth Sawicki About the author:
Beth Sawicki is a content editor at Rare. Email her at Beth@Rare.us.
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