Quiznos Sandwich Nutrition Information
Quiznos has built its reputation on toasted, toastedtoperfection subs that combine a variety of meats, cheeses, vegetables, and sauces. While the flavor profile is often the main selling point, many guests also want to know how each sandwich fits into a balanced diet. Below youll find an overview of the key nutritional components for the most popular Quiznos menu items, tips for customizing a healthier order, and a quick guide to interpreting the nutrition facts.
Understanding the Nutrition Panel
All Quiznos locations in the United States provide a downloadable nutrition guide that lists calories, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, sugars, dietary fiber, protein, and common allergens. The information is based on a standard serving size (usually a 6inch sub). Keep in mind that adding extra toppings, extra sauce, or a larger size will increase each value proportionally.
Top 5 MostOrdered Substitutes
1. Classic Italian
| Nutrient | Amount (per 6inch) |
|---|---|
| Calories | 460 |
| Total Fat | 22g |
| Saturated Fat | 9g |
| Trans Fat | 0g |
| Cholesterol | 55mg |
| Sodium | 1,300mg |
| Total Carbohydrate | 45g |
| Dietary Fiber | 3g |
| Sugars | 4g |
| Protein | 24g |
The Classic Italian offers a blend of Genoa and pepperoni, provolone cheese, and a generous drizzle of vinaigrette. Its relatively high in sodium and saturated fat because of the cured meats and cheese.
2. Turkey Breast & Avocado
| Nutrient | Amount (per 6inch) |
|---|---|
| Calories | 380 |
| Total Fat | 14g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol | 45mg |
| Sodium | 950mg |
| Total Carbohydrate | 44g |
| Dietary Fiber | 5g |
| Sugars | 5g |
| Protein | 27g |
This option is a solid choice for those looking to increase protein while keeping saturated fat modest. Avocado adds hearthealthy monounsaturated fats and extra fiber.
3. Roast Beef & Swiss
| Nutrient | Amount (per 6inch) |
|---|---|
| Calories | 410 |
| Total Fat | 18g |
| Saturated Fat | 6g |
| Trans Fat | 0g |
| Cholesterol | 55mg |
| Sodium | 1,150mg |
| Total Carbohydrate | 42g |
| Dietary Fiber | 3g |
| Sugars | 4g |
| Protein | 26g |
Roast beef provides a lean source of protein, while Swiss cheese contributes calcium and a creamy texture. Sodium can be lowered by requesting less cheese or no sauce.
4. Chicken Bacon Ranch
| Nutrient | Amount (per 6inch) |
|---|---|
| Calories | 530 |
| Total Fat | 28g |
| Saturated Fat | 11g |
| Trans Fat | 0g |
| Cholesterol | 65mg |
| Sodium | 1,420mg |
| Total Carbohydrate | 45g |
| Dietary Fiber | 3g |
| Sugars | 5g |
| Protein | 25g |
The combination of grilled chicken, crisp bacon, and a ranch dressing makes this sub caloriedense. Lightranch or removing the bacon can cut both fat and sodium dramatically.
5. Veggie Classic
| Nutrient | Amount (per 6inch) |
|---|---|
| Calories | 310 |
| Total Fat | 10g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 680mg |
| Total Carbohydrate | 46g |
| Dietary Fiber | 6g |
| Sugars | 6g |
| Protein | 13g |
For a plantfocused option, the Veggie Classic includes lettuce, tomatoes, cucumbers, onions, and a light vinaigrette. Its the lowestcalorie sub on the list and provides the most fiber.
How to Build a Healthier Quiznos Sub
- Choose lean proteins. Turkey breast, chicken breast, and roast beef are lower in saturated fat than ham, pepperoni, or bacon.
- Go light on cheese. Ask for half the usual amount or skip it entirely.
- Watch the sauce. Sauces such as mayo, ranch, and honey mustard add calories and sodium. Opt for mustard, hot sauce, or a light vinaigrette.
- Load up on veggies. Lettuce, tomatoes, onions, peppers, and cucumbers boost fiber without adding many calories.
- Control portion size. A 6inch sub is already a standard serving. If you need a larger meal, consider a side salad instead of a 12inch sandwich.
- Skip the toasted butter. The toasting process itself is fine, but butter or oil spread on the bread adds extra fat.
Allergen Information
Quiznos identifies the top allergens in each menu item. Common allergens include wheat (gluten), dairy, soy, eggs, and nuts (in some sauces). All bread is made with wheat, so a glutenfree request requires a different establishment. If you have a severe allergy, ask staff for the most uptodate allergen chart before ordering.
Comparing Quiznos to Other FastCasual Chains
When measured against similar menu items from competitors, Quiznos tends to have slightly higher calories per sandwich because of the toasted bread and generous toppings. However, the ability to customizeremoving cheese or choosing a lowfat saucemeans you can bring the nutrition in line with most dietary goals. For example, a standard 6inch sub from a rival chain often exceeds 600 calories, while a customized Quiznos sub can fall below 350 calories.
Quick Reference Cheat Sheet
| Sub | Calories | Protein | Sat. Fat | Sodium (mg) |
|---|---|---|---|---|
| Turkey Avocado | 380 | 27g | 3g | 950 |
| Veggie Classic | 310 | 13g | 3g | 680 |
| Classic Italian | 460 | 24g | 9g | 1,300 |
| Roast Beef Swiss | 410 | 26g | 6g | 1,150 |
| Chicken Bacon Ranch | 530 | 25g | 11g | 1,420 |
*Values are for a standard 6inch sandwich prepared with default toppings. Adjustments will change the numbers.
Where to Find the Full Nutrition Guide
The complete PDF can be downloaded from the official Quiznos website or requested at any restaurant location. It includes a full breakdown of every menu item, a calorie calculator, and a detailed allergen list.
Whether youre counting calories, watching sodium, or simply curious about the protein content of your favorite toasted sub, the data above provides a solid foundation for making informed choices at Quiznos.
