The calories in some sub sandwiches can go over 500 calories but luckily at Quiznos – where they can be ordered in smaller, folded sizes using flatbread — they can be limited to, more or less, 300. When you’re familiar with the Quiznos nutrition guide, you can have healthier meals by knowing which food items have more or less calories.
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Food | Serving Size | Calories | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Total Carbohydrates (g) | Dietary Fiber (g) | Sugars (g) | Protein (g) |
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Steak Subs |
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Black Angus Steak - Large | 1 Serving | 1190 | 44 | 20 | 1 | 170 | 3080 | 119 | 5 | 29 | 80 |
Black Angus Steak - Regular | 1 Serving | 860 | 32 | 14 | 0.5 | 130 | 2230 | 83 | 4 | 20 | 59 |
Black Angus Steak - Small | 1 Serving | 550 | 21 | 9 | 0 | 85 | 1430 | 52 | 2 | 12 | 39 |
Bourbon Steak Sub - Large | 1 Serving | 1380 | 54 | 18 | 1 | 170 | 4320 | 136 | 5 | 30 | 87 |
Bourbon Steak Sub - Regular | 1 Serving | 1010 | 40 | 13 | 0.5 | 125 | 3130 | 97 | 4 | 21 | 65 |
Bourbon Steak Sub - Small | 1 Serving | 660 | 28 | 9 | 0 | 85 | 2010 | 61 | 2 | 13 | 42 |
Double Swiss Prime Rib - Large | 1 Serving | 1150 | 52 | 22 | 1.5 | 125 | 3890 | 111 | 4 | 13 | 61 |
Double Swiss Prime Rib - Regular | 1 Serving | 830 | 38 | 16 | 1 | 95 | 2830 | 78 | 3 | 10 | 44 |
Double Swiss Prime Rib - Small | 1 Serving | 530 | 25 | 10 | 0.5 | 60 | 1820 | 48 | 2 | 6 | 29 |
French Dip - Large | 1 Serving | 1260 | 67 | 19 | 1.5 | 115 | 4160 | 112 | 5 | 13 | 54 |
French Dip - Regular | 1 Serving | 910 | 48 | 14 | 1 | 85 | 3180 | 80 | 3 | 9 | 39 |
French Dip - Small | 1 Serving | 580 | 30 | 9 | 0.5 | 55 | 2250 | 52 | 2 | 6 | 26 |
Peppercorn Prime Rib - Large | 1 Serving | 1230 | 67 | 19 | 1.5 | 115 | 3590 | 107 | 5 | 12 | 53 |
Peppercorn Prime Rib - Regular | 1 Serving | 880 | 48 | 14 | 1 | 85 | 2610 | 75 | 3 | 9 | 39 |
Peppercorn Prime Rib - Small | 1 Serving | 550 | 30 | 9 | 0.5 | 55 | 1680 | 47 | 2 | 6 | 25 |
Roast Beef & Horseradish - Large | 1 Serving | 1180 | 49 | 18 | 0.5 | 180 | 2860 | 111 | 7 | 20 | 73 |
Roast Beef & Horseradish - Regular | 1 Serving | 850 | 36 | 13 | 0 | 135 | 2060 | 77 | 5 | 14 | 54 |
Roast Beef & Horseradish - Small | 1 Serving | 640 | 25 | 9 | 0 | 85 | 1330 | 65 | 14 | 10 | 39 |
Chicken Subs |
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Baja - Large | 1 Serving | 1230 | 52 | 30 | 0.5 | 75 | 3540 | 107 | 4 | 18 | 81 |
Baja - Regular | 1 Serving | 860 | 38 | 21 | 0 | 55 | 2480 | 74 | 3 | 12 | 56 |
Baja - Small | 1 Serving | 520 | 23 | 13 | 0 | 35 | 1470 | 45 | 2 | 8 | 32 |
Carbonara - Large | 1 Serving | 1350 | 66 | 31 | 1 | 75 | 3340 | 103 | 4 | 12 | 84 |
Carbonara - Regular | 1 Serving | 950 | 48 | 22 | 1 | 55 | 2340 | 71 | 3 | 9 | 58 |
Carbonara - Small | 1 Serving | 580 | 30 | 13 | 0.5 | 35 | 1390 | 44 | 2 | 5 | 33 |
Honey Bourbon Chicken - Large | 1 Serving | 880 | 16 | 18 | 0 | 10 | 2550 | 121 | 6 | 30 | 63 |
Honey Bourbon Chicken - Regular | 1 Serving | 610 | 11 | 12 | 0 | <5 | 1750 | 84 | 4 | 21 | 43 |
Honey Bourbon Chicken - Small | 1 Serving | 360 | 6 | 6 | 0 | <5 | 1000 | 51 | 2 | 13 | 23 |
Honey Mustard - Large | 1 Serving | 1300 | 57 | 30 | 1 | 80 | 3060 | 112 | 5 | 20 | 82 |
Honey Mustard - Regular | 1 Serving | 910 | 41 | 21 | 0.5 | 60 | 2130 | 77 | 3 | 14 | 57 |
Honey Mustard - Small | 1 Serving | 550 | 26 | 12 | 0 | 40 | 1260 | 48 | 2 | 9 | 33 |
Mesquite - Large | 1 Serving | 1290 | 60 | 32 | 0.5 | 75 | 3260 | 103 | 6 | 13 | 82 |
Mesquite - Regular | 1 Serving | 910 | 43 | 22 | 0.5 | 55 | 2280 | 72 | 4 | 9 | 57 |
Mesquite - Small | 1 Serving | 550 | 27 | 13 | 0 | 35 | 1350 | 44 | 2 | 6 | 32 |
Pesto Caesar - Large | 1 Serving | 1070 | 46 | 25 | 1 | 55 | 2690 | 86 | 6 | 9 | 77 |
Pesto Caesar - Regular | 1 Serving | 780 | 33 | 18 | 0.5 | 35 | 1950 | 62 | 4 | 7 | 56 |
Pesto Caesar - Small | 1 Serving | 490 | 20 | 12 | 0 | 20 | 1220 | 39 | 3 | 4 | 36 |
Turkey Subs |
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Turkey Bacon Guacamole - Large | 1 Serving | 1300 | 69 | 20 | 1 | 115 | 3870 | 109 | 9 | 14 | 63 |
Turkey Bacon Guacamole - Regular | 1 Serving | 940 | 51 | 15 | 0.5 | 85 | 2820 | 77 | 7 | 10 | 47 |
Turkey Bacon Guacamole - Small | 1 Serving | 590 | 32 | 9 | 0 | 55 | 1820 | 48 | 4 | 6 | 30 |
Turkey Lite - Large | 1 Serving | 770 | 15 | 3 | 0 | 55 | 2680 | 122 | 24 | 25 | 46 |
Turkey Lite - Regular | 1 Serving | 490 | 9 | 2 | 0 | 40 | 1960 | 76 | 9 | 18 | 31 |
Turkey Lite - Small | 1 Serving | 310 | 6 | 1.5 | 0 | 25 | 1270 | 48 | 6 | 11 | 20 |
Turkey Ranch & Swiss - Large | 1 Serving | 1050 | 49 | 15 | 0.5 | 100 | 3040 | 103 | 6 | 13 | 51 |
Turkey Ranch & Swiss - Regular | 1 Serving | 750 | 36 | 11 | 0.5 | 70 | 2200 | 72 | 4 | 9 | 37 |
Turkey Ranch & Swiss - Small | 1 Serving | 470 | 22 | 7 | 0 | 45 | 1410 | 45 | 3 | 6 | 24 |
Ultimate Club - Large | 1 Serving | 1100 | 50 | 19 | 0 | 130 | 5820 | 103 | 5 | 12 | 62 |
Ultimate Club - Regular | 1 Serving | 790 | 37 | 14 | 0 | 100 | 2780 | 72 | 4 | 9 | 45 |
Ultimate Club - Small | 1 Serving | 500 | 24 | 9 | 0 | 65 | 1790 | 45 | 3 | 5 | 30 |
Deli Subs |
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Classic Italian - Large | 1 Serving | 1210 | 64 | 22 | 1 | 115 | 3370 | 106 | 6 | 17 | 51 |
Classic Italian - Regular | 1 Serving | 870 | 47 | 16 | 1 | 85 | 2440 | 74 | 4 | 12 | 37 |
Classic Italian - Small | 1 Serving | 550 | 30 | 10 | 0.5 | 55 | 1560 | 46 | 3 | 7 | 24 |
Honey Bacon Club - Large | 1 Serving | 1200 | 53 | 19 | 0.5 | 110 | 3400 | 121 | 5 | 31 | 61 |
Honey Bacon Club - Regular | 1 Serving | 860 | 39 | 14 | 0.5 | 80 | 2470 | 85 | 4 | 22 | 44 |
Honey Bacon Club - Small | 1 Serving | 540 | 25 | 9 | 0 | 55 | 1590 | 53 | 2 | 14 | 29 |
Meatball - Regular | 1 Serving | 1010 | 59 | 24 | 1 | 135 | 2650 | 82 | 9 | 12 | 43 |
Mesquite - Large | 1 Serving | 1290 | 60 | 32 | 0.5 | 75 | 3260 | 103 | 6 | 13 | 82 |
Mesquite - Small | 1 Serving | 550 | 27 | 13 | 0 | 35 | 1350 | 44 | 2 | 6 | 32 |
Spicy Monterey - Large | 1 Serving | 880 | 28 | 11 | 0.5 | 80 | 3220 | 112 | 6 | 21 | 49 |
Spicy Monterey - Regular | 1 Serving | 630 | 20 | 8 | 0 | 60 | 2320 | 78 | 4 | 15 | 36 |
Spicy Monterey - Small | 1 Serving | 400 | 13 | 5 | 0 | 40 | 1480 | 48 | 3 | 9 | 23 |
The Traditional - Large | 1 Serving | 1070 | 51 | 17 | 0 | 105 | 2890 | 104 | 6 | 14 | 50 |
The Traditional - Regular | 1 Serving | 760 | 37 | 12 | 0 | 75 | 2080 | 73 | 4 | 10 | 36 |
The Traditional - Small | 1 Serving | 480 | 23 | 8 | 0 | 50 | 1330 | 45 | 3 | 6 | 24 |
Tuna - Large | 1 Serving | 1100 | 51 | 16 | 0.5 | 95 | 2740 | 108 | 5 | 15 | 57 |
Tuna - Regular | 1 Serving | 790 | 37 | 12 | 0 | 70 | 1970 | 74 | 3 | 10 | 41 |
Tuna - Small | 1 Serving | 500 | 23 | 8 | 0 | 45 | 1250 | 46 | 2 | 6 | 27 |
Veggie Guacamole - Large | 1 Serving | 1060 | 59 | 20 | 1 | 55 | 2210 | 102 | 6 | 12 | 34 |
Veggie Guacamole - Regular | 1 Serving | 760 | 43 | 14 | 0.5 | 40 | 1570 | 71 | 5 | 9 | 24 |
Veggie Guacamole - Small | 1 Serving | 450 | 25 | 8 | 0 | 20 | 940 | 44 | 3 | 5 | 13 |
Create Your Own Subs - Small - Choose Your Bread |
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Artisan Wheat - Small | 1 Serving | 190 | 2.5 | 0 | 0 | 0 | 410 | 35 | 2 | 5 | 7 |
Garlic Focaccia - Small | 1 Serving | 210 | 3.5 | 0.5 | 0 | 0 | 390 | 38 | 1 | 3 | 7 |
Italian White - Small | 1 Serving | 200 | 3 | 1.5 | 0 | 0 | 380 | 36 | 1 | 3 | 7 |
Jalapeno Cheddar - Small | 1 Serving | 220 | 4 | 2 | 0 | <5 | 500 | 38 | 1 | 3 | 8 |
Rosemary Parmesan - Small | 1 Serving | 190 | 3 | 1 | 0 | 0 | 370 | 33 | 1 | 2 | 7 |
Create Your Own Subs - Small - Pick Your Dressing |
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Fat-Free Balsamic - Small | 1 Serving | 30 | 0 | 0 | 0 | 0 | 190 | 8 | 0 | 5 | 0 |
Mayo - Small | 1 Serving | 50 | 5 | 1 | 0 | <5 | 200 | 2 | 0 | 1 | 0 |
Red Wine Vinaigrette - Small | 1 Serving | 90 | 9 | 1.5 | 0 | 0 | 220 | 2 | 0 | 1 | 0 |
Yellow Mustard - Small | 1 Serving | 15 | 1 | 0 | 0 | 0 | 220 | 1 | 1 | 0 | 1 |
Create Your Own Subs - Small - Pick Your Meat |
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Honey Ham - Small | 1 Serving | 80 | 3 | 1 | 0 | 20 | 490 | 3 | 0 | 2 | 10 |
Turkey Breast - Small | 1 Serving | 70 | 1.5 | 0.5 | 0 | 35 | 440 | 2 | 0 | 2 | 12 |
Create Your Own Subs - Small - Pick Your Cheese |
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Cheddar - Small | 1 Serving | 60 | 4.5 | 3 | 0 | 15 | 90 | 0 | 0 | 0 | 4 |
Mozzarella - Small | 1 Serving | 40 | 3 | 2 | 0 | 10 | 60 | 0 | 0 | 0 | 4 |
Swiss - Small | 1 Serving | 50 | 4 | 0.5 | 0 | <5 | 10 | 1 | 0 | 0 | 4 |
Create Your Own Subs - Small - Pick Your Veggies |
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Banana Peppers - Small | 1 Serving | 5 | 0 | 0 | 0 | 0 | 280 | 1 | 0 | 0 | 0 |
Black Olives - Small | 1 Serving | 10 | 1 | 0 | 0 | 0 | 75 | 0 | 0 | 0 | 0 |
Fresh Green Peppers | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Fresh Mushrooms - Smalls | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Guacamole - Small | 1 Serving | 60 | 5 | 1 | 0 | 0 | 105 | 3 | 2 | 0 | 1 |
Jalapeno - Small | 1 Serving | 0 | 0 | 0 | 0 | 0 | 160 | 0 | 0 | 0 | 0 |
Lettuce - Small | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Pickles - Small | 1 Serving | 0 | 0 | 0 | 0 | 0 | 160 | 0 | 0 | 0 | 0 |
Red Onions - Small | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Sauteed Green Peppers - Small | 1 Serving | 20 | 2.5 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Sauteed Mushrooms - Small | 1 Serving | 20 | 2.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Sauteed Onion - Small | 1 Serving | 25 | 2.5 | 0 | 0 | 0 | 0 | 1 | 0 | 1 | 0 |
Tomatoes - Small | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 1 | 0 |
Yellow Onions - Small | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Create Your Own Subs - Regular - Choose Your Bread |
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Artisan Wheat - Regular | 1 Serving | 290 | 4 | 0.5 | 0 | 0 | 640 | 55 | 3 | 8 | 11 |
Garlic Focaccia - Regular | 1 Serving | 330 | 5 | 1 | 0 | 0 | 620 | 61 | 2 | 5 | 11 |
Italian White - Regular | 1 Serving | 310 | 4.5 | 2 | 0 | 0 | 600 | 57 | 2 | 4 | 11 |
Jalapeno Cheddar - Regular | 1 Serving | 350 | 6 | 3.5 | 0 | <5 | 800 | 61 | 2 | 5 | 12 |
Rosemary Parmesan - Regular | 1 Serving | 290 | 4.5 | 1.5 | 0 | <5 | 580 | 53 | 2 | 4 | 11 |
Create Your Own Subs - Regular - Pick Your Dressing |
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Fat-Free Balsamic - Regular | 1 Serving | 50 | 0 | 0 | 0 | 0 | 310 | 13 | 0 | 8 | 0 |
Mayo - Regular | 1 Serving | 90 | 9 | 1.5 | 0 | 10 | 340 | 3 | 0 | 1 | 0 |
Red Wine Vinaigrette - Regular | 1 Serving | 150 | 15 | 2.5 | 0 | 0 | 360 | 3 | 0 | 2 | 0 |
Yellow Mustard - Regular | 1 Serving | 25 | 1.5 | 0 | 0 | 0 | 360 | 2 | 1 | 0 | 1 |
Create Your Own Subs - Regular - Pick Your Meat |
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Honey Ham - Regular | 1 Serving | 120 | 4.5 | 1.5 | 0 | 30 | 740 | 5 | 0 | 3 | 15 |
Turkey Breast - Regular | 1 Serving | 110 | 2.5 | 1 | 0 | 50 | 660 | 3 | 0 | 2 | 17 |
Create Your Own Subs - Regular - Pick Your Cheese |
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Cheddar - Regular | 1 Serving | 90 | 7 | 4.5 | 0 | 20 | 130 | 0 | 0 | 0 | 5 |
Mozzarella - Regular | 1 Serving | 60 | 4.5 | 2.5 | 0 | 15 | 90 | 1 | 0 | 0 | 5 |
Swiss - Regular | 1 Serving | 80 | 6 | 1 | 0 | <5 | 15 | 1 | 0 | 0 | 6 |
Create Your Own Subs - Regular - Pick Your Veggies |
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Banana Peppers - Regular | 1 Serving | 5 | 0 | 0 | 0 | 0 | 450 | 1 | 1 | 0 | 0 |
Black Olives - Regular | 1 Serving | 15 | 1.5 | 0 | 0 | 0 | 125 | 0 | 0 | 0 | 0 |
Fresh Green Peppers | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Fresh Mushrooms | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 1 |
Guacamole - Regular | 1 Serving | 90 | 8 | 1.5 | 0 | 0 | 150 | 5 | 2 | 1 | 1 |
Jalapeno - Regular | 1 Serving | 5 | 0 | 0 | 0 | 0 | 260 | 1 | 0 | 0 | 0 |
Lettuce - Regular | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 1 | 1 | 0 |
Pickles - Regular | 1 Serving | 5 | 0 | 0 | 0 | 0 | 250 | 1 | 0 | 0 | 0 |
Red Onions - Regular | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 1 | 0 |
Sauteed Green Peppers - Regular | 1 Serving | 35 | 3.5 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Sauteed Mushrooms - Regular | 1 Serving | 35 | 3.5 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 1 |
Sauteed Onion - Regular | 1 Serving | 35 | 3.5 | 0 | 0 | 0 | 0 | 2 | 0 | 1 | 0 |
Tomatoes - Regular | 1 Serving | 10 | 0 | 0 | 0 | 0 | 0 | 2 | 1 | 2 | 1 |
Yellow Onions - Regular | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 1 | 0 |
Create Your Own Subs - Large - Choose Your Bread |
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Artisan Wheat - Large | 1 Serving | 410 | 5 | 1 | 0 | 0 | 900 | 76 | 4 | 11 | 15 |
Garlic Focaccia - Large | 1 Serving | 480 | 7 | 1.5 | 0 | 0 | 850 | 84 | 3 | 7 | 15 |
Italian White - Large | 1 Serving | 430 | 6 | 3 | 0 | 0 | 840 | 79 | 3 | 6 | 15 |
Jalapeno Cheddar - Large | 1 Serving | 500 | 9 | 4.5 | 0 | <5 | 1160 | 89 | 3 | 7 | 18 |
Rosemary Parmesan - Large | 1 Serving | 410 | 6 | 2 | 0 | <5 | 810 | 73 | 3 | 5 | 16 |
Create Your Own Subs - Large - Pick Your Dressing |
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Fat-Free Balsamic - Large | 1 Serving | 70 | 0 | 0 | 0 | 0 | 440 | 19 | 0 | 11 | 0 |
Mayo - Large | 1 Serving | 130 | 12 | 2 | 0 | 15 | 480 | 4 | 0 | 2 | 0 |
Red Wine Vinaigrette - Large | 1 Serving | 210 | 21 | 3.5 | 0 | 0 | 510 | 4 | 0 | 3 | 0 |
Yellow Mustard - Large | 1 Serving | 35 | 2 | 0 | 0 | 0 | 500 | 3 | 2 | 0 | 2 |
Create Your Own Subs - Large - Pick Your Meat |
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Honey Ham - Large | 1 Serving | 160 | 6 | 2 | 0 | 40 | 990 | 7 | 0 | 4 | 21 |
Turkey Breast - Large | 1 Serving | 140 | 3 | 1 | 0 | 70 | 880 | 4 | 0 | 3 | 23 |
Create Your Own Subs - Large - Pick Your Cheese |
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Cheddar - Large | 1 Serving | 110 | 9 | 6 | 0 | 30 | 180 | 0 | 0 | 0 | 7 |
Mozzarella - Large | 1 Serving | 80 | 6 | 3.5 | 0 | 20 | 120 | 1 | 0 | 0 | 7 |
Swiss - Large | 1 Serving | 110 | 8 | 1.5 | 0 | <5 | 15 | 2 | 0 | 0 | 8 |
Create Your Own Subs - Large - Pick Your Veggies |
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Banana Peppers - Large | 1 Serving | 5 | 0 | 0 | 0 | 0 | 620 | 1 | 1 | 0 | 0 |
Black Olives - Large | 1 Serving | 20 | 2 | 0 | 0 | 0 | 170 | 0 | 0 | 0 | 0 |
Fresh Green Peppers | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Fresh Mushrooms | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 1 |
Guacamole - Large | 1 Serving | 110 | 10 | 1.5 | 0 | 0 | 210 | 6 | 3 | 1 | 1 |
Jalapeno - Large | 1 Serving | 5 | 0 | 0 | 0 | 0 | 360 | 1 | 0 | 1 | 0 |
Lettuce - Large | 1 Serving | 10 | 0 | 0 | 0 | 0 | 0 | 2 | 1 | 1 | 1 |
Pickles - Large | 1 Serving | 5 | 0 | 0 | 0 | 0 | 350 | 1 | 0 | 0 | 0 |
Red Onions - Large | 1 Serving | 10 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 1 | 0 |
Sauteed Green Peppers - Large | 1 Serving | 45 | 4.5 | 0.5 | 0 | 0 | 0 | 1 | 0 | 1 | 0 |
Sauteed Mushrooms - Large | 1 Serving | 45 | 4.5 | 0.5 | 0 | 0 | 0 | 1 | 0 | 0 | 1 |
Sauteed Onion - Large | 1 Serving | 50 | 4.5 | 0.5 | 0 | 0 | 0 | 2 | 0 | 1 | 0 |
Tomatoes - Large | 1 Serving | 15 | 0 | 0 | 0 | 0 | 0 | 3 | 1 | 2 | 1 |
Yellow Onions - Large | 1 Serving | 10 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 1 | 0 |
Grilled Flatbreads |
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Basil Pesto Chicken - Small | 1 Serving | 370 | 15 | 7 | 0 | 10 | 1010 | 36 | 3 | 5 | 24 |
Chicken Bacon Ranch - Small | 1 Serving | 480 | 24 | 9 | 0 | 25 | 1140 | 36 | 2 | 5 | 30 |
Greek Chicken - Small | 1 Serving | 420 | 19 | 9 | 0 | 20 | 1250 | 37 | 3 | 5 | 25 |
Honey Bourbon Chicken - Small Grilled Flatbread | 1 Serving | 290 | 5 | 5 | 0 | 0 | 780 | 43 | 2 | 13 | 20 |
Sonoma Turkey - Small | 1 Serving | 440 | 25 | 7 | 0 | 55 | 1380 | 35 | 3 | 5 | 21 |
Salads & Wraps |
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Black & Blue - Large | 1 Serving | 470 | 14 | 6 | 0 | 95 | 1950 | 50 | 3 | 28 | 37 |
Black & Blue - Small | 1 Serving | 240 | 7 | 3 | 0 | 45 | 980 | 25 | 2 | 14 | 19 |
Cobb - Large | 1 Serving | 760 | 67 | 18 | 1 | 75 | 1680 | 11 | 2 | 6 | 27 |
Cobb - Small | 1 Serving | 380 | 33 | 9 | 0.5 | 40 | 840 | 5 | 1 | 3 | 13 |
Harvest Chicken - Large | 1 Serving | 600 | 38 | 9 | 0 | <5 | 960 | 47 | 4 | 38 | 18 |
Harvest Chicken - Small | 1 Serving | 300 | 19 | 4.5 | 0 | <5 | 480 | 24 | 2 | 19 | 9 |
Honey Mustard - Salads & Wraps Large | 1 Serving | 800 | 62 | 18 | 1 | 60 | 1330 | 29 | 2 | 22 | 29 |
Honey Mustard - Salads & Wraps Small | 1 Serving | 400 | 31 | 9 | 0 | 30 | 670 | 15 | 1 | 11 | 14 |
Peppercorn Caesar - Large | 1 Serving | 820 | 70 | 20 | 1 | 60 | 1830 | 15 | 2 | 7 | 33 |
Peppercorn Caesar - Small | 1 Serving | 410 | 35 | 10 | 0.5 | 30 | 920 | 7 | 1 | 3 | 16 |
Savory Soups |
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Broccoli Cheese - Large | 1 Serving | 270 | 14 | 7 | 0.5 | 35 | 2460 | 24 | 2 | 4 | 11 |
Broccoli Cheese - Regular | 1 Serving | 180 | 9 | 4.5 | 0 | 25 | 1610 | 17 | 1 | 2 | 7 |
Broccoli Cheese - Small | 1 Serving | 110 | 5 | 2.5 | 0 | 15 | 930 | 12 | 1 | 1 | 4 |
Chicken Noodle - Large | 1 Serving | 210 | 7 | 1.5 | 0 | 35 | 2350 | 26 | 1 | 3 | 10 |
Chicken Noodle - Regular | 1 Serving | 140 | 4.5 | 1 | 0 | 25 | 1540 | 19 | 1 | 2 | 7 |
Chicken Noodle - Small | 1 Serving | 90 | 3 | 0.5 | 0 | 15 | 890 | 12 | 1 | 1 | 4 |
Chicken Tortilla - Large | 1 Serving | 290 | 16 | 6 | 0 | 45 | 1390 | 27 | 3 | 7 | 12 |
Chicken Tortilla - Regular | 1 Serving | 200 | 10 | 4 | 0 | 30 | 920 | 19 | 2 | 4 | 8 |
Chicken Tortilla - Small | 1 Serving | 120 | 6 | 2.5 | 0 | 15 | 550 | 12 | 1 | 2 | 5 |
Chili - Large | 1 Serving | 430 | 17 | 4.5 | 0 | 115 | 1600 | 40 | 8 | 11 | 23 |
Chili - Regular | 1 Serving | 280 | 11 | 3 | 0 | 70 | 1060 | 27 | 5 | 7 | 15 |
Chili - Small | 1 Serving | 170 | 6 | 1.5 | 0 | 40 | 620 | 17 | 3 | 4 | 8 |
Clam Chowder - Large | 1 Serving | 420 | 25 | 13 | 0 | 55 | 2240 | 42 | 2 | 8 | 8 |
Clam Chowder - Regular | 1 Serving | 280 | 16 | 8 | 0 | 35 | 1470 | 29 | 1 | 5 | 5 |
Clam Chowder - Small | 1 Serving | 170 | 9 | 4.5 | 0 | 20 | 850 | 18 | 1 | 3 | 3 |
Tomato Bisque - Large | 1 Serving | 320 | 20 | 11 | 0 | 60 | 1650 | 37 | 4 | 14 | 7 |
Tomato Bisque - Regular | 1 Serving | 210 | 13 | 7 | 0 | 40 | 1090 | 25 | 2 | 9 | 5 |
Tomato Bisque - Small | 1 Serving | 130 | 8 | 4 | 0 | 20 | 640 | 16 | 1 | 5 | 3 |
Desserts |
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Chocolate Brownie | 1 Serving | 310 | 16 | 3.5 | 0 | 15 | 150 | 40 | 2 | 24 | 4 |
Chocolate Chunk Cookie | 1 Serving | 390 | 19 | 11 | 0 | 55 | 170 | 54 | 1 | 31 | 4 |
Cinnamon Sugar Cookie | 1 Serving | 400 | 17 | 11 | 0 | 50 | 290 | 58 | 1 | 33 | 4 |
Oatmeal Raisin Cookie | 1 Serving | 360 | 12 | 7 | 0 | 50 | 200 | 58 | 3 | 34 | 5 |
Breakfast |
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Bacon & Egg Biscuit | 1 Serving | 510 | 31 | 15 | 0 | 170 | 1650 | 38 | 1 | 6 | 23 |
Bacon & Egg Sub | 1 Serving | 470 | 24 | 9 | 0 | 170 | 1170 | 38 | 1 | 5 | 25 |
Egg & Cheddar Biscuit | 1 Serving | 420 | 24 | 12 | 0 | 270 | 1240 | 38 | 1 | 6 | 15 |
Egg & Cheddar Sub | 1 Serving | 370 | 16 | 6 | 0 | 270 | 760 | 39 | 1 | 4 | 18 |
Flatbread - Bacon & Egg Grilled | 1 Serving | 420 | 23 | 9 | 0 | 170 | 1070 | 31 | 1 | 4 | 24 |
Flatbread - Egg & Cheddar | 1 Serving | 330 | 15 | 6 | 0 | 275 | 660 | 31 | 1 | 5 | 16 |
Flatbread - Ham & Egg Grilled | 1 Serving | 300 | 12 | 5 | 0 | 155 | 760 | 32 | 1 | 5 | 17 |
Flatbread - Sausage & Egg Grilled | 1 Serving | 450 | 27 | 11 | 0 | 180 | 870 | 32 | 1 | 4 | 18 |
Ham & Egg Biscuit | 1 Serving | 400 | 21 | 12 | 0 | 155 | 1340 | 39 | 1 | 6 | 17 |
Ham & Egg Sub | 1 Serving | 360 | 13 | 5 | 0 | 155 | 860 | 39 | 1 | 5 | 19 |
SW Steak & Egg Biscuit | 1 Serving | 540 | 36 | 14 | 0 | 165 | 1790 | 40 | 1 | 6 | 18 |
SW Steak & Egg Grilled | 1 Serving | 450 | 27 | 8 | 0 | 170 | 1200 | 33 | 2 | 5 | 19 |
SW Steak & Egg Sub | 1 Serving | 500 | 28 | 8 | 0 | 165 | 1300 | 40 | 1 | 5 | 21 |
Sausage & Egg Biscuit | 1 Serving | 530 | 36 | 17 | 0 | 175 | 1450 | 39 | 1 | 6 | 18 |
Sausage & Egg Sub | 1 Serving | 490 | 28 | 11 | 0 | 175 | 970 | 39 | 1 | 5 | 20 |
Kids Meals |
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Artisan Wheat - Kids Turkey or Ham & Cheese Sub | 1 Serving | 110 | 1.5 | 0 | 0 | 0 | 250 | 21 | 1 | 3 | 4 |
Banana Peppers - Kids Turkey or Ham & Cheese Sub | 1 Serving | 0 | 0 | 0 | 0 | 0 | 170 | 0 | 0 | 0 | 0 |
Black Olives - Kids Turkey or Ham & Cheese Sub | 1 Serving | 5 | 0 | 0 | 0 | 0 | 35 | 0 | 0 | 0 | 0 |
Cheddar - Kids Turkey or Ham & Cheese Sub | 1 Serving | 30 | 2.5 | 1.5 | 0 | 10 | 45 | 0 | 0 | 0 | 2 |
Chocolate Chunk Cookie - Kids Meal | 1 Serving | 190 | 9 | 5 | 0 | 25 | 80 | 26 | 1 | 9 | 2 |
Fat-Free Balsamic - Kids Turkey or Ham & Cheese Sub | 1 Serving | 15 | 0 | 0 | 0 | 0 | 95 | 4 | 0 | 3 | 0 |
Guacamole - Kids Turkey or Ham & Cheese Sub | 1 Serving | 30 | 2.5 | 0 | 0 | 0 | 50 | 2 | 1 | 0 | 0 |
Ham - Kids Turkey or Ham & Cheese Sub | 1 Serving | 40 | 1.5 | 0.5 | 0 | 10 | 250 | 2 | 0 | 1 | 5 |
Italian White - Kids Turkey or Ham & Cheese Sub | 1 Serving | 120 | 2 | 1 | 0 | 0 | 230 | 22 | <1 | 2 | 4 |
Jalapeno - Kids Turkey or Ham & Cheese Sub | 1 Serving | 0 | 0 | 0 | 0 | 0 | 100 | 0 | 0 | 0 | 0 |
Jalapeno Cheddar - Kids Turkey or Ham & Cheese Sub | 1 Serving | 130 | 2.5 | 1 | 0 | <5 | 300 | 23 | <1 | 2 | 5 |
Marinara Melt | 1 Serving | 260 | 10 | 4.5 | 0 | 20 | 500 | 31 | 1 | 5 | 12 |
Mayo - Kids Turkey or Ham & Cheese Sub | 1 Serving | 25 | 2.5 | 0.5 | 0 | <5 | 100 | 1 | 0 | <1 | 0 |
Monster Meatball Kid's Sub | 1 Serving | 350 | 20 | 8 | 0 | 45 | 820 | 29 | 3 | 4 | 14 |
Mozzarella - Kids Turkey or Ham & Cheese Sub | 1 Serving | 20 | 1.5 | 1 | 0 | <5 | 30 | 0 | 0 | 0 | 2 |
Pickles - Kids Turkey or Ham & Cheese Sub | 1 Serving | 0 | 0 | 0 | 0 | 0 | 95 | 0 | 0 | 0 | 0 |
Red Wine Vinaigrette - Kids Turkey or Ham & Cheese Sub | 1 Serving | 45 | 4.5 | 1 | 0 | 0 | 110 | 1 | 0 | <1 | 0 |
Rosemary Parmesan - Kids Turkey or Ham & Cheese Sub | 1 Serving | 110 | 2 | 0.5 | 0 | 0 | 220 | 20 | <1 | 1 | 4 |
Sauteed Green Peppers - Kids Turkey or Ham & Cheese Sub | 1 Serving | 10 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Sauteed Mushrooms - Kids Turkey or Ham & Cheese Sub | 1 Serving | 10 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Sauteed Onion - Kids Turkey or Ham & Cheese Sub | 1 Serving | 10 | 1 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Swiss - Kids Turkey or Ham & Cheese Sub | 1 Serving | 25 | 2 | 0 | 0 | <5 | 5 | <1 | 0 | 0 | 2 |
Tomatoes - Kids Turkey or Ham & Cheese Sub | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 1 | 0 |
Triple Play Cheese Melt | 1 Serving | 260 | 11 | 4.5 | 0 | 20 | 400 | 29 | 1 | 3 | 12 |
Turkey Breast - Kids Turkey or Ham & Cheese Sub | 1 Serving | 35 | 1 | 0 | 0 | 20 | 220 | 1 | 0 | 1 | 6 |
Yellow Mustard - Kids Turkey or Ham & Cheese Sub | 1 Serving | 10 | 0.5 | 0 | 0 | 0 | 110 | <1 | <1 | 0 | <1 |
Kids Meals - Create Your Own Flatbread |
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3 Cheese Blend | 1 Serving | 25 | 2 | 1 | 0 | <5 | 95 | 0 | 0 | 0 | 2 |
Bacon | 1 Serving | 60 | 5 | 2 | 0 | 10 | 190 | 0 | 0 | 0 | 4 |
Banana Peppers - Kids | 1 Serving | 5 | 0 | 0 | 0 | 0 | 280 | 1 | 0 | 0 | 0 |
Black Olives - Kids | 1 Serving | 10 | 1 | 0 | 0 | 0 | 75 | 0 | 0 | 0 | 0 |
Blue Cheese | 1 Serving | 35 | 2.5 | 1.5 | 0 | 10 | 125 | 0 | 0 | 0 | 2 |
Cheddar - Kids | 1 Serving | 60 | 4.5 | 3 | 0 | 15 | 90 | 0 | 0 | 0 | 4 |
Fat-Free Balsamic - Kids | 1 Serving | 30 | 0 | 0 | 0 | 0 | 190 | 8 | 0 | 5 | 0 |
Flatbread | 1 Serving | 160 | 3.5 | 0.5 | 0 | 0 | 290 | 28 | 1 | 3 | 5 |
Fresh Green Peppers | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Fresh Mushrooms - Kids | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Guacamole - Kids | 1 Serving | 60 | 5 | 1 | 0 | 0 | 105 | 3 | 2 | 0 | 1 |
Ham | 1 Serving | 80 | 1.5 | 0.5 | 0 | 35 | 490 | 2 | 0 | 2 | 13 |
Jalapeno - Kids | 1 Serving | 0 | 0 | 0 | 0 | 0 | 160 | 0 | 0 | 0 | 0 |
Lettuce - Kids | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Mayo - Kids | 1 Serving | 50 | 5 | 1 | 0 | <5 | 200 | 2 | 0 | 1 | 0 |
Mozzarella - Kids | 1 Serving | 40 | 3 | 2 | 0 | 10 | 60 | 0 | 0 | 0 | 4 |
Pickles - Kids | 1 Serving | 0 | 0 | 0 | 0 | 0 | 160 | 0 | 0 | 0 | 0 |
Red Onions - Kids | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Red Wine Vinaigrette - Kids | 1 Serving | 90 | 9 | 1.5 | 0 | 0 | 220 | 2 | 0 | 1 | 0 |
Roast Beef | 1 Serving | 80 | 3 | 1.5 | 0 | 40 | 570 | 2 | 0 | 0 | 12 |
Sauteed Green Peppers - Kids | 1 Serving | 20 | 2.5 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Sauteed Mushrooms - Kids | 1 Serving | 20 | 2.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Sauteed Onion - Kids | 1 Serving | 25 | 2.5 | 0 | 0 | 0 | 0 | 1 | 0 | 1 | 0 |
Swiss - Kids | 1 Serving | 50 | 4 | 0.5 | 0 | <5 | 10 | 1 | 0 | 0 | 4 |
Tomatoes - Kids | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 1 | 0 |
Turkey Breast - Kids | 1 Serving | 70 | 1.5 | 0.5 | 0 | 35 | 440 | 2 | 0 | 2 | 12 |
Yellow Mustard - Kids | 1 Serving | 15 | 1 | 0 | 0 | 0 | 220 | 1 | 1 | 0 | 1 |
Yellow Onions - Kids | 1 Serving | 5 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 |
Small Fountain Drink |
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Max | 1 Serving | 290 | 0 | 0 | 0 | 0 | 15 | 57 | 0 | 57 | 0 |
Classic Italian Sandwich: a truly classic calorie bomb with 68g fat, 24.5 saturated fat, 3,760mg sodium, and 135mg cholesterol all in 1,330 calories! Just the sodium in this sandwich – worth two days of anybody’s sodium intake! – can kill you with a heart attack. And the pepperoni, ham, salami, and capicola meats in it are excessively sufficient in saturated fat and cholesterol to give you an aneurysm.
Sonoma Turkey Sammie: this is the healthier option, albeit with 740mg sodium, you should drink plenty of water afterwards. This sandwich has 280 calories with 14g fat, 30mg cholesterol, and 4g saturated fat. It doesn’t sound too healthy but you just have to go the comparison route to justify it. Skipping the mayonnaise decreases the calories to 220 and the saturated fat to just a gram.
Your calorie count can easily remain in the 300 to 400 calorie range with the made-to-order sandwiches at this sandwich shop. Other must-know Quiznos nutrition facts are available from their website at http://www.quiznos.com.
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