Overview
Quiznos is best known for its toasted, toastedsub style sandwiches, but the chain also serves salads, soups, and a handful of breakfast items. Because the menu is built around a variety of proteins, cheeses, sauces, and breads, the nutritional composition can differ widely from one item to the next.
When youre trying to make an informed choice, the three main factors to consider are:
- Calorie density Total calories per serving.
- Macronutrient balance Amounts of protein, carbohydrates, and fat.
- Micronutrients & additives Sodium, sugars, fiber, and any allergens.
The following sections break down those categories for the most popular items on the menu.
Calorie Count by Category
Below is a quick reference table that lists the average calorie range for each major menu group.
| Category | Typical Calorie Range (kcal) | Example Item |
|---|---|---|
| Toasted Sub Sandwiches | 300 620 | Turkey & Avocado |
| Flatbread & Wraps | 340 580 | Steak & Cheese Flatbread |
| Salads | 200 460 | Asian Chicken Salad |
| Soups (cup) | 120 250 | Chicken Noodle |
| Breakfast Items | 240 410 | Egg White & Turkey Breakfast Sub |
Keep in mind that portion size, extra toppings (bacon, extra cheese), and sauces can push a sandwich toward the top of the range.
Macronutrient Breakdown
Protein
Most toasted subs provide 2035g of protein, which is valuable for satiety and muscle maintenance. Selecting lean meats (turkey, chicken breast, roast beef) and adding extra veggies can increase protein while keeping fat modest.
Carbohydrates
The primary source of carbs is the bread. A standard 6inch sub bun contributes roughly 3545g of total carbs, with 24g of dietary fiber. Choosing wholegrain or lowcarb bread options (available at many locations) can improve fiber content and lower the glycemic impact.
Fat
Fat varies most dramatically. A sandwich with mayonnaise, provolone, and pepperoni can exceed 25g of total fat, half of which may be saturated. Opting for reducedfat cheese, a light spread, or no sauce can keep total fat below 12g.
Key Nutrient Table (Typical 6inch Turkey Sub)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 420 kcal | 21% |
| Protein | 28g | 56% |
| Total Carbohydrate | 38g | 13% |
| Dietary Fiber | 3g | 12% |
| Sugar | 5g | |
| Total Fat | 13g | 20% |
| Saturated Fat | 5g | 25% |
| Sodium | 970mg | 40% |
*Based on a 2,000calorie diet.
Options for Special Diets
LowSodium
Quiznos standard sandwiches can contain 8001,200mg of sodium. To reduce this:
- Ask for no sauce or request a light vinaigrette.
- Choose lean proteins (turkey, chicken) and skip processed meats.
- Opt for a halfportion of cheese or no cheese.
GlutenFree
The chain offers a glutenfree flatbread in many markets. Verify that the location follows proper crosscontamination procedures. Pair it with naturally glutenfree toppings for a safe meal.
Vegetarian / Vegan
Vegetarian options include Veggie Deluxe and Egg White breakfast subs. For vegan diners, request a sandwich with no cheese or mayo and replace protein with extra avocado, roasted peppers, and a drizzle of olive oil.
KetoFriendly
While the menu is not designed for keto, you can approximate a lowcarb meal by:
- Ordering a bowl ask for the sandwich fillings without bread.
- Choosing highfat toppings (avocado, extra cheese) while skipping sugary sauces.
- Adding a side salad with fullfat dressing.
HealthyEating Tips at Quiznos
1. Customize, dont compromise. The menu is built around buildyourown options, so you can swap out highcalorie components for lighter ones.
2. Control portions. A standard sub is 6inches. If youre watching calories, consider a 4inch halfsub or share a larger one.
3. Choose toasted for texture, not extra calories. The toasting process itself adds no calories; avoid extra butter or oil on the outside.
4. Pair with a side that adds nutrients. A fresh fruit cup, side salad, or a brothbased soup adds fiber and vitamins with minimal extra calories.
5. Mind the sauces. A single tablespoon of mayo is ~90kcal, while a drizzle of mustard or hot sauce adds <10kcal.
Finally, remember that occasional indulgence fits within a balanced diet. The key is awareness: know the numbers, adapt the ingredients, and youll enjoy Quiznos without compromising your health goals.
Where to Find Detailed Nutrition Information
Quiznos publishes a comprehensive nutrition guide on its official website. Look for the PDF titled Quiznos Nutrition Facts for:
- Full ingredient lists and allergen statements.
- Breakdowns for every sandwich, wrap, salad, and soup.
- Caloriebycalorie comparisons for different bread types.
Most locations also carry printed nutrition cards at the counter if you prefer a hard copy.
