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.
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| Food | Serving Size | Calories | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Total Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|
6 Inch Subs |
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| 1 000 Island - 6 '' Sub | 1.50 oz | 230 | 23 | 4 | 0 | 25 | 320 | 6 | 6 | 0 |
| American Cheese - 6 '' Sub | 1.00 oz | 110 | 9 | 5 | 0 | 20 | 360 | 1 | 0 | 6 |
| Banana Peppers - 6 '' Sub | 0.70 oz | 0 | 0 | 0 | 0 | 0 | 320 | 0 | 0 | 0 |
| Blue Cheese - 6 '' Sub | 0.75 oz | 100 | 10 | 2 | 0 | 0 | 220 | 0 | 0 | 0 |
| Buffalo Sauce - 6 '' Sub | 1.00 oz | 0 | 0 | 0 | 0 | 0 | 1200 | 0 | 0 | 0 |
| Butter On Select Items | 0.16 oz | 40 | 4.5 | 1 | 0 | 0 | 35 | 0 | 0 | 0 |
| Green Peppers - 6 '' Sub | 0.40 oz | 0 | 0 | 0 | 0 | 0 | 0 | <1 | <1 | 0 |
| Honey Mustard - 6 '' Sub | 0.25 oz | 35 | 3.5 | 0.5 | 0 | <5 | 45 | 1 | 1 | 0 |
| Lettuce - 6 '' Sub | 0.50 oz | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Lite 6 '' Bread | 3.13 oz | 220 | 2.5 | 0.5 | 0 | 0 | 520 | 41 | 0 | 8 |
| Mayonnaise - 6 '' Sub | 0.50 oz | 100 | 11 | 1.5 | 0 | <5 | 75 | 0 | 0 | 0 |
| Mushrooms - 6 '' Sub | 0.50 oz | 0 | 0 | 0 | 0 | 0 | 0 | <1 | 0 | 0 |
| Olive Oil &Amp; Vinegar - 6 '' Sub | 0.40 oz | 50 | 6 | 1 | 0 | 0 | 0 | 0 | 0 | 0 |
| Parmesan Cheese - 6 '' Sub | 0.40 oz | 45 | 4.5 | 2.5 | 0 | 10 | 160 | 0 | 0 | 5 |
| Pickles - 6 '' Sub | 0.50 oz | 0 | 0 | 0 | 0 | 0 | 180 | 0 | 0 | 0 |
| Pizza Sauce - 6 '' Sub | 0.75 oz | 10 | 0 | 0 | 0 | 0 | 90 | 2 | 2 | 0 |
| Provolone Cheese - 6 '' Sub | 1.00 oz | 100 | 8 | 5 | 0 | 20 | 250 | <1 | 0 | 7 |
| Red Onions - 6 '' Sub | 0.50 oz | 5 | 0 | 0 | 0 | 0 | 0 | 1 | <1 | 0 |
| Sauerkraut - 6 '' Sub | 3.00 oz | 15 | 0 | 0 | 0 | 0 | 450 | 3 | 0 | 0 |
| Spicy Brown Mustard - 6 '' Sub | 0.25 oz | 5 | 0 | 0 | 0 | 0 | 65 | <1 | 0 | 0 |
| Swiss Cheese - 6 '' Sub | 1.00 oz | 100 | 8 | 5 | 0 | 25 | 60 | 1 | 0 | 8 |
| Teriyaki - 6 '' Sub | 0.25 oz | 10 | 0 | 0 | 0 | 0 | 310 | 1 | 1 | <1 |
| Tomato - 6 '' Sub | 0.60 oz | 5 | 0 | 0 | 0 | 0 | 0 | 1 | <1 | 0 |
| Yellow Onions - 6 '' Sub | 2.00 oz | 45 | 0 | 0 | 0 | 0 | 0 | 11 | 6 | 1 |
8 Inch Sub |
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| 1 000 Island - 8 '' Sub | 2.00 oz | 300 | 30 | 5 | 0 | 30 | 420 | 8 | 8 | 0 |
| American Cheese - 8 '' Sub | 1.50 oz | 170 | 14 | 8 | 0 | 30 | 540 | 2 | 0 | 9 |
| Banana Peppers - 8 '' Sub | 1.00 oz | 0 | 0 | 0 | 0 | 0 | 460 | 0 | 0 | 0 |
| Blue Cheese - 8 '' Sub | 1.00 oz | 130 | 13 | 2.5 | 0 | 0 | 290 | 0 | 0 | 0 |
| Buffalo Sauce - 8 '' Sub | 1.25 oz | 0 | 0 | 0 | 0 | 0 | 1500 | 0 | 0 | 0 |
| Butter On Select Items | 0.16 oz | 40 | 4.5 | 1 | 0 | 0 | 35 | 0 | 0 | 0 |
| Green Peppers - 8 '' Sub | 0.60 oz | 5 | 0 | 0 | 0 | 0 | 0 | 1 | <1 | 0 |
| Honey Mustard - 8 '' Sub | 1.00 oz | 140 | 13 | 2 | 0 | 10 | 180 | 5 | 4 | 1 |
| Lettuce - 8 '' Sub | 1.00 oz | 0 | 0 | 0 | 0 | 0 | 0 | <1 | <1 | 0 |
| Mayonnaise - 8 '' Sub | 1.33 oz | 270 | 29 | 4 | 0 | 15 | 200 | 0 | 0 | 0 |
| Mushrooms - 8 '' Sub | 1.00 oz | 10 | 0 | 0 | 0 | 0 | 0 | 1 | <1 | <1 |
| Olive Oil &Amp; Vinegar - 8 '' Sub | 0.53 oz | 60 | 7 | 1 | 0 | 0 | 0 | 0 | 0 | 0 |
| Parmesan Cheese - 8 '' Sub | 0.53 oz | 60 | 6 | 3 | 0 | 15 | 210 | 0 | 0 | 6 |
| Pickles - 8 '' Sub | 0.75 oz | 0 | 0 | 0 | 0 | 0 | 270 | 0 | 0 | 0 |
| Pizza Sauce - 8 '' Sub | 1.33 oz | 20 | 0 | 0 | 0 | 0 | 160 | 3 | 3 | 0 |
| Provolone Cheese - 8 '' Sub | 1.50 oz | 150 | 12 | 8 | 0 | 30 | 380 | <1 | 0 | 11 |
| Red Onions - 8 '' Sub | 1.00 oz | 10 | 0 | 0 | 0 | 0 | 0 | 3 | 1 | 0 |
| Sauerkraut - 8 '' Sub | 4.00 oz | 20 | 0 | 0 | 0 | 0 | 600 | 4 | 0 | 0 |
| Small 8 '' Bread | 4.17 oz | 290 | 3 | 0.5 | 0 | 0 | 690 | 55 | 0 | 10 |
| Spicy Brown Mustard - 8 '' Sub | 0.66 oz | 20 | 1 | 0 | 0 | 0 | 180 | 1 | 0 | <1 |
| Swiss Cheese - 8 '' Sub | 1.50 oz | 150 | 12 | 8 | 0 | 40 | 90 | 2 | 0 | 12 |
| Teriyaki - 8 '' Sub | 1.00 oz | 30 | 0 | 0 | 0 | 0 | 1220 | 4 | 4 | 2 |
| Tomato - 8 '' Sub | 1.00 oz | 5 | 0.5 | 0 | 0 | 0 | 0 | 1 | <1 | 0 |
| Yellow Onions - 8 '' Sub | 2.66 oz | 30 | 0 | 0 | 0 | 0 | 0 | 7 | 4 | <1 |
10 Inch Sub |
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| 1 000 Island - 10 '' Sub | 2.49 oz | 370 | 37 | 6 | 0 | 35 | 520 | 10 | 10 | 0 |
| American Cheese - 10 '' Sub | 2.00 oz | 220 | 18 | 10 | 0 | 40 | 720 | 2 | 0 | 12 |
| Banana Peppers - 10 '' Sub | 1.20 oz | 0 | 0 | 0 | 0 | 0 | 550 | 0 | 0 | 0 |
| Blue Cheese - 10 '' Sub | 1.25 oz | 160 | 16 | 3 | 0 | 0 | 360 | 0 | 0 | 0 |
| Buffalo Sauce - 10 '' Sub | 1.50 oz | 0 | 0 | 0 | 0 | 0 | 1800 | 0 | 0 | 0 |
| Butter On Select Items | 0.16 oz | 40 | 4.5 | 1 | 0 | 0 | 35 | 0 | 0 | 0 |
| Green Peppers - 10 '' Sub | 0.80 oz | 0 | 0 | 0 | 0 | 0 | 0 | <1 | <1 | 0 |
| Honey Mustard - 10 '' Sub | 1.25 oz | 180 | 16 | 2.5 | 0 | 15 | 230 | 6 | 5 | 1 |
| Lettuce - 10 '' Sub | 1.25 oz | 5 | 0 | 0 | 0 | 0 | 0 | 1 | <1 | 0 |
| Mayonnaise - 10 '' Sub | 1.66 oz | 330 | 37 | 5 | 0 | 15 | 250 | 0 | 0 | 0 |
| Medium 10 '' Bread | 5.21 oz | 360 | 4 | 1 | 0 | 0 | 870 | 68 | 0 | 13 |
| Mushrooms - 10 '' Sub | 1.25 oz | 10 | 0 | 0 | 0 | 0 | 0 | 2 | <1 | 1 |
| Olive Oil &Amp; Vinegar - 10 '' Sub | 0.66 oz | 80 | 9 | 1.5 | 0 | 0 | 0 | 0 | 0 | 0 |
| Parmesan Cheese - 10 '' Sub | 0.66 oz | 80 | 7 | 3.5 | 0 | 20 | 260 | 0 | 0 | 7 |
| Pickles - 10 '' Sub | 1.00 oz | 0 | 0 | 0 | 0 | 0 | 360 | 0 | 0 | 0 |
| Pizza Sauce - 10 '' Sub | 1.66 oz | 25 | 0 | 0 | 0 | 0 | 200 | 3 | 3 | 0 |
| Provolone Cheese - 10 '' Sub | 2.00 oz | 200 | 16 | 10 | 0 | 40 | 500 | 1 | 0 | 14 |
| Red Onions - 10 '' Sub | 1.50 oz | 15 | 0 | 0 | 0 | 0 | 0 | 4 | 2 | 0 |
| Sauerkraut - 10 '' Sub | 6.00 oz | 30 | 0 | 0 | 0 | 0 | 900 | 6 | 0 | 0 |
| Spicy Brown Mustard - 10 '' Sub | 0.83 oz | 25 | 1.5 | 0 | 0 | 0 | 220 | 2 | 0 | 1 |
| Swiss Cheese - 10 '' Sub | 2.00 oz | 200 | 16 | 10 | 0 | 50 | 120 | 2 | 0 | 16 |
| Teriyaki - 10 '' Sub | 1.25 oz | 40 | 0 | 0 | 0 | 0 | 1530 | 5 | 5 | 3 |
| Tomato - 10 '' Sub | 1.00 oz | 5 | 0.5 | 0 | 0 | 0 | 0 | 1 | <1 | 0 |
| Yellow Onions - 10 '' Sub | 3.32 oz | 40 | 0 | 0 | 0 | 0 | 0 | 9 | 5 | 1 |
12 Inch Sub |
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| 1 000 Island - 12 '' Sub | 3.00 oz | 450 | 45 | 8 | 0 | 45 | 630 | 12 | 12 | 0 |
| American Cheese - 12 '' Sub | 2.50 oz | 280 | 23 | 13 | 0 | 50 | 900 | 3 | 0 | 15 |
| Banana Peppers - 12 '' Sub | 1.40 oz | 0 | 0 | 0 | 0 | 0 | 640 | <1 | 0 | 0 |
| Blue Cheese - 12 '' Sub | 1.50 oz | 240 | 24 | 4.5 | 0 | 0 | 540 | 0 | 0 | 0 |
| Buffalo Sauce - 12 '' Sub | 2.00 oz | 0 | 0 | 0 | 0 | 0 | 2400 | 0 | 0 | 0 |
| Butter On Select Items | 0.16 oz | 40 | 4.5 | 1 | 0 | 0 | 35 | 0 | 0 | 0 |
| Green Peppers - 12 '' Sub | 1.00 oz | 10 | 0 | 0 | 0 | 0 | 0 | 2 | 1 | 0 |
| Honey Mustard - 12 '' Sub | 1.50 oz | 210 | 20 | 3 | 0 | 15 | 270 | 8 | 6 | 2 |
| Large 12 '' Bread | 6.25 oz | 430 | 5 | 1 | 0 | 0 | 1040 | 82 | <1 | 16 |
| Lettuce - 12 '' Sub | 1.50 oz | 5 | 0 | 0 | 0 | 0 | 0 | 1 | <1 | 0 |
| Mayonnaise - 12 '' Sub | 2.00 oz | 400 | 44 | 6 | 0 | 20 | 300 | 0 | 0 | 0 |
| Mushrooms - 12 '' Sub | 1.50 oz | 10 | 0 | 0 | 0 | 0 | 0 | 2 | <1 | 1 |
| Olive Oil &Amp; Vinegar - 12 '' Sub | 0.80 oz | 100 | 11 | 1.5 | 0 | 0 | 0 | 0 | 0 | 0 |
| Parmesan Cheese - 12 '' Sub | 0.80 oz | 90 | 9 | 4.5 | 0 | 25 | 320 | 0 | 0 | 9 |
| Pickles - 12 '' Sub | 1.50 oz | 0 | 0 | 0 | 0 | 0 | 540 | 0 | 0 | 0 |
| Pizza Sauce - 12 '' Sub | 2.00 oz | 30 | 0 | 0 | 0 | 0 | 240 | 4 | 4 | 0 |
| Provolone Cheese - 12 '' Sub | 2.50 oz | 250 | 20 | 13 | 0 | 50 | 630 | 2 | 0 | 18 |
| Red Onions - 12 '' Sub | 2.00 oz | 25 | 0 | 0 | 0 | 0 | 0 | 5 | 2 | <1 |
| Sauerkraut - 12 '' Sub | 8.00 oz | 40 | 0 | 0 | 0 | 0 | 1200 | 8 | 0 | 0 |
| Spicy Brown Mustard - 12 '' Sub | 1.00 oz | 20 | 1.5 | 0 | 0 | 0 | 200 | 2 | 0 | 1 |
| Swiss Cheese - 12 '' Sub | 2.50 oz | 250 | 20 | 13 | 0 | 65 | 150 | 3 | 0 | 20 |
| Teriyaki - 12 '' Sub | 1.50 oz | 45 | 0 | 0 | 0 | 0 | 1830 | 6 | 6 | 3 |
| Tomato - 12 '' Sub | 1.40 oz | 10 | 0.5 | 0 | 0 | 0 | 0 | 2 | 1 | 0 |
| Yellow Onions - 12 '' Sub | 4.00 oz | 45 | 0 | 0 | 0 | 0 | 0 | 11 | 6 | 1 |
Meats |
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| Artichokes | 1.00 oz | 5 | 0 | 0 | 0 | 0 | 95 | 1 | <1 | <1 |
| Bacon | 1.00 slice | 260 | 25 | 9 | 0 | 40 | 480 | 0 | 0 | 7 |
| Chicken | 1.00 oz | 30 | 0 | 0 | 0 | 15 | 20 | 0 | 0 | 7 |
| Chicken Salad | 1.00 oz | 70 | 4.5 | 1 | 0 | 10 | 140 | 3 | 2 | 3 |
| Corned Beef | 1.00 oz | 70 | 2 | 1 | 0 | 35 | 600 | <1 | <1 | 12 |
| Ham | 1.00 oz | 100 | 1 | 0 | 0 | 10 | 260 | <1 | <1 | 5 |
| Pepperoni | 1.00 oz | 140 | 13 | 6 | 0 | 35 | 490 | 0 | 0 | 5 |
| Salami | 1.00 oz | 120 | 11 | 4.5 | 0 | 35 | 500 | 0 | 0 | 5 |
| Sausage | 1.00 oz | 90 | 7 | 2.5 | 0 | 20 | 260 | <1 | 0 | 5 |
| Steak | 1.00 oz | 35 | 1 | 0 | 0 | 10 | 100 | 0 | 0 | 4 |
| Tuna Salad | 1.00 oz | 60 | 3.5 | 0.5 | 0 | 10 | 130 | 4 | 2 | 3 |
| Turkey | 1.00 oz | 25 | 0.5 | 0 | 0 | 15 | 270 | <1 | <1 | 6 |
Other Items |
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| Cookie | 4.00 oz | 560 | 32 | 12 | 6 | 20 | 280 | 64 | 40 | 4 |
| Fries - Large | 18.30 oz | 1260 | 87 | 15 | 0 | 0 | 1660 | 113 | <1 | 10 |
| Fries - Medium | 9.50 oz | 650 | 45 | 8 | 0 | 0 | 860 | 59 | <1 | 5 |
| Fries - Small | 5.50 oz | 380 | 26 | 4.5 | 0 | 0 | 610 | 34 | 0 | 3 |
| Lemonade - Large | 24.00 oz | 210 | 0 | 0 | 0 | 0 | 15 | 55 | 52 | 0 |
| Lemonade - Regular | 16.00 oz | 140 | 0 | 0 | 0 | 0 | 10 | 37 | 35 | 0 |
| Sweet Tea - Gallon | 1.00 Gallon | 1200 | 0 | 0 | 0 | 0 | 115 | 312 | 302 | 0 |
| Sweet Tea - Large | 24.00 oz | 220 | 0 | 0 | 0 | 0 | 20 | 59 | 57 | 0 |
| Sweet Tea - Regular | 16.00 oz | 150 | 0 | 0 | 0 | 0 | 15 | 39 | 38 | 0 |
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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