Penn Station Nutrition

Penn Station offers a customized version of the sub sandwich called The Dagwood, your best bet for a healthy meal at this quick service-casual restaurant. It actually all depends on which ingredients you include based on the Penn Station nutrition information. Individually, some of these ingredients are not unhealthy, but together, they can be diet busters.

View Penn Station prices here.

FoodServing SizeCaloriesTotal Fat (g)Saturated Fat (g)Trans Fat (g)Cholesterol (mg)Sodium (mg)Total Carbohydrates (g)Sugars (g)Protein (g)

6 Inch Subs

1 000 Island - 6 '' Sub1.50 oz230234025320660
American Cheese - 6 '' Sub1.00 oz11095020360106
Banana Peppers - 6 '' Sub0.70 oz00000320000
Blue Cheese - 6 '' Sub0.75 oz10010200220000
Buffalo Sauce - 6 '' Sub1.00 oz000001200000
Butter On Select Items0.16 oz404.510035000
Green Peppers - 6 '' Sub0.40 oz000000<1<10
Honey Mustard - 6 '' Sub0.25 oz353.50.50<545110
Lettuce - 6 '' Sub0.50 oz000000000
Lite 6 '' Bread3.13 oz2202.50.5005204108
Mayonnaise - 6 '' Sub0.50 oz100111.50<575000
Mushrooms - 6 '' Sub0.50 oz000000<100
Olive Oil &Amp; Vinegar - 6 '' Sub0.40 oz5061000000
Parmesan Cheese - 6 '' Sub0.40 oz454.52.5010160005
Pickles - 6 '' Sub0.50 oz00000180000
Pizza Sauce - 6 '' Sub0.75 oz10000090220
Provolone Cheese - 6 '' Sub1.00 oz10085020250<107
Red Onions - 6 '' Sub0.50 oz5000001<10
Sauerkraut - 6 '' Sub3.00 oz150000450300
Spicy Brown Mustard - 6 '' Sub0.25 oz5000065<100
Swiss Cheese - 6 '' Sub1.00 oz1008502560108
Teriyaki - 6 '' Sub0.25 oz10000031011<1
Tomato - 6 '' Sub0.60 oz5000001<10
Yellow Onions - 6 '' Sub2.00 oz45000001161

8 Inch Sub

1 000 Island - 8 '' Sub2.00 oz300305030420880
American Cheese - 8 '' Sub1.50 oz170148030540209
Banana Peppers - 8 '' Sub1.00 oz00000460000
Blue Cheese - 8 '' Sub1.00 oz130132.500290000
Buffalo Sauce - 8 '' Sub1.25 oz000001500000
Butter On Select Items0.16 oz404.510035000
Green Peppers - 8 '' Sub0.60 oz5000001<10
Honey Mustard - 8 '' Sub1.00 oz140132010180541
Lettuce - 8 '' Sub1.00 oz000000<1<10
Mayonnaise - 8 '' Sub1.33 oz270294015200000
Mushrooms - 8 '' Sub1.00 oz10000001<1<1
Olive Oil &Amp; Vinegar - 8 '' Sub0.53 oz6071000000
Parmesan Cheese - 8 '' Sub0.53 oz6063015210006
Pickles - 8 '' Sub0.75 oz00000270000
Pizza Sauce - 8 '' Sub1.33 oz200000160330
Provolone Cheese - 8 '' Sub1.50 oz150128030380<1011
Red Onions - 8 '' Sub1.00 oz1000000310
Sauerkraut - 8 '' Sub4.00 oz200000600400
Small 8 '' Bread4.17 oz29030.50069055010
Spicy Brown Mustard - 8 '' Sub0.66 oz20100018010<1
Swiss Cheese - 8 '' Sub1.50 oz150128040902012
Teriyaki - 8 '' Sub1.00 oz3000001220442
Tomato - 8 '' Sub1.00 oz50.500001<10
Yellow Onions - 8 '' Sub2.66 oz300000074<1

10 Inch Sub

1 000 Island - 10 '' Sub2.49 oz37037603552010100
American Cheese - 10 '' Sub2.00 oz22018100407202012
Banana Peppers - 10 '' Sub1.20 oz00000550000
Blue Cheese - 10 '' Sub1.25 oz16016300360000
Buffalo Sauce - 10 '' Sub1.50 oz000001800000
Butter On Select Items0.16 oz404.510035000
Green Peppers - 10 '' Sub0.80 oz000000<1<10
Honey Mustard - 10 '' Sub1.25 oz180162.5015230651
Lettuce - 10 '' Sub1.25 oz5000001<10
Mayonnaise - 10 '' Sub1.66 oz330375015250000
Medium 10 '' Bread5.21 oz360410087068013
Mushrooms - 10 '' Sub1.25 oz10000002<11
Olive Oil &Amp; Vinegar - 10 '' Sub0.66 oz8091.5000000
Parmesan Cheese - 10 '' Sub0.66 oz8073.5020260007
Pickles - 10 '' Sub1.00 oz00000360000
Pizza Sauce - 10 '' Sub1.66 oz250000200330
Provolone Cheese - 10 '' Sub2.00 oz20016100405001014
Red Onions - 10 '' Sub1.50 oz1500000420
Sauerkraut - 10 '' Sub6.00 oz300000900600
Spicy Brown Mustard - 10 '' Sub0.83 oz251.5000220201
Swiss Cheese - 10 '' Sub2.00 oz20016100501202016
Teriyaki - 10 '' Sub1.25 oz4000001530553
Tomato - 10 '' Sub1.00 oz50.500001<10
Yellow Onions - 10 '' Sub3.32 oz4000000951

12 Inch Sub

1 000 Island - 12 '' Sub3.00 oz45045804563012120
American Cheese - 12 '' Sub2.50 oz28023130509003015
Banana Peppers - 12 '' Sub1.40 oz00000640<100
Blue Cheese - 12 '' Sub1.50 oz240244.500540000
Buffalo Sauce - 12 '' Sub2.00 oz000002400000
Butter On Select Items0.16 oz404.510035000
Green Peppers - 12 '' Sub1.00 oz1000000210
Honey Mustard - 12 '' Sub1.50 oz210203015270862
Large 12 '' Bread6.25 oz4305100104082<116
Lettuce - 12 '' Sub1.50 oz5000001<10
Mayonnaise - 12 '' Sub2.00 oz400446020300000
Mushrooms - 12 '' Sub1.50 oz10000002<11
Olive Oil &Amp; Vinegar - 12 '' Sub0.80 oz100111.5000000
Parmesan Cheese - 12 '' Sub0.80 oz9094.5025320009
Pickles - 12 '' Sub1.50 oz00000540000
Pizza Sauce - 12 '' Sub2.00 oz300000240440
Provolone Cheese - 12 '' Sub2.50 oz25020130506302018
Red Onions - 12 '' Sub2.00 oz250000052<1
Sauerkraut - 12 '' Sub8.00 oz4000001200800
Spicy Brown Mustard - 12 '' Sub1.00 oz201.5000200201
Swiss Cheese - 12 '' Sub2.50 oz25020130651503020
Teriyaki - 12 '' Sub1.50 oz4500001830663
Tomato - 12 '' Sub1.40 oz100.50000210
Yellow Onions - 12 '' Sub4.00 oz45000001161

Meats

Artichokes1.00 oz50000951<1<1
Bacon1.00 slice260259040480007
Chicken1.00 oz300001520007
Chicken Salad1.00 oz704.51010140323
Corned Beef1.00 oz7021035600<1<112
Ham1.00 oz10010010260<1<15
Pepperoni1.00 oz140136035490005
Salami1.00 oz120114.5035500005
Sausage1.00 oz9072.5020260<105
Steak1.00 oz3510010100004
Tuna Salad1.00 oz603.50.5010130423
Turkey1.00 oz250.50015270<1<16

Other Items

Cookie4.00 oz560321262028064404
Fries - Large18.30 oz12608715001660113<110
Fries - Medium9.50 oz6504580086059<15
Fries - Small5.50 oz380264.5006103403
Lemonade - Large24.00 oz21000001555520
Lemonade - Regular16.00 oz14000001037350
Sweet Tea - Gallon1.00 Gallon120000001153123020
Sweet Tea - Large24.00 oz22000002059570
Sweet Tea - Regular16.00 oz15000001539380

Lighter options such as Grilled Artichoke or Grilled Vegetarian are available as well as subs with less than 500 calories such as the Reuben, chicken teriyaki or Philadelphia cheese steak. But, again, eating at Penn Station can only be healthier if you know what to leave out such as mayonnaise (101 calories, 81mg sodium, and 11.26g fat.) and Provolone cheese (100 calories, 60mg sodium, and 8g fat).

Ditching the mayonnaise for either the pizza sauce (18 calories, 24g fat, and 80mg sodium) or brown spicy mustard (66 calories) 6.14g fat, and 85mg sodium) won’t do much to reduce sodium intake but they are still lower in calories if you do away with both mayonnaise and any cheese. Navigating through Penn Station nutrition facts is made easier by visiting their website at http://www.penn-station.com.

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One Response

  1. Kathy Burgoyne
    Kathy Burgoyne September 22, 2014 at 11:29 pm |

    How many calories are in the bread? Approximate the calories in each size of the artichoke sub with mushrooms? It is delicious!

    Reply

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