Subway is often considered a healthier choice than other fast food restaurant that serve fried food. But the subway calories you are consuming there are still calories. And even among the subway sandwiches and other products you can find low calories items and high calories items.

Let’s start with the sandwiches. If you are on a diet, or simply watching you calories intake, you should avoid the following subway calories hazzards. I personally could not believe there could be so many calories in some subway sandwiches:

• double meat italian BMT – 6 inch: 630 calories, foot long: 1260 calories
• chicken&bacon ranch – 6 inch: 580 calories, foot long: 1160 calories
• meatball sandwich – 6 inch: 540 calories, foot long: 1080 calories
• spicy italian – 6 inch: 480 calories, foot long: 960 calories
• Dijon Horseradish Melt – 6 inch: 470 calories, foot long: 940 calories
• BMT sandwich – 6 inch: 450 calories, foot long: 900 calories
• tuna sandwich -  6 inch: 450 calories, foot long: 900 calories
• Southwest Steak & Cheese – 6 inch: 440 calories, foot long: 880 calories
• seafood and crab – 6 inch: 410 calories, foot long: 820 calories

Isn’t it amazing that the total subway calories of your lunch can go over a 1,000 calories ?!?!

But fear not! There are better choices! The sandwiches which are prompted as “6 gr fat or less” offer 6 inch sandwiches with just around 300 calories. Besdies the

So what are the healthier choices regarding subway calories? Well, those would be the 6 inch sandwiches promoted as “6 gr fat or less”. Besides the sweet onion chicken teriyaki sandwich which has 370 subway calories, most of them have around 300 calories:

• 6 inch ham (black forest, no cheese) – 290 calories
• 6 inch turkey breast – 280 calories
• 6 inch roast beef – 290 calories
• 6 inch Veggie Delight – 230 calories
• 6 inch oven roasted chicken breast – 310 calories
• 6 inch subway club – 320 calories

And what about those toppings, salad dressing or croutons. For anyone whose counting the subway calories, those could be harmful. You can add dozens or even a 100 calories to your meal!

• cheese (2 triangles) – between 40-60 subway calories
• regular mayonnaise (1 tablspoon) – 110 subway calories
• ranch (on wrap) – 120 subway calories
• ranch dressing (2 oz) – 320 calories

And I don’t really need to talk to you about the cookies and other desserts, right?