Walking Guide

Food on the Run: Quiznos

By , SparkPeople Blogger
Thank you for your continued interest in the Food on the Run series.

Because of your suggestions, this week we take a look at Quiznos.

Our goal remains to highlight healthier menu items that are around 250 calories and less than 10 grams of fat per serving. Quiznos included fiber in their information so I did as well since that was a request.



Sonoma Turkey Flatbread Sammie
Calories - 220
Fat - 14 grams (4.5 additional for cheese; 6 additional for dressing)
Sodium - 740 mg
Carbohydrate - 25 grams
Fiber - 1 gram
Protein - 12 grams

Italiano Flatbread Sammie - sandwich only without cheese or dressing
Calories - 240
Fat - 12 grams
Sodium - 700 mg
Carbohydrates - 24 grams
Fiber - 1 gram
Protein - 10 grams

Alpine Chicken Flatbread Sammie - sandwich only without cheese or dressing
Calories - 210
Fat - 7 grams
Sodium - 490 mg
Carbohydrates - 24 grams
Fiber - 1 gram
Protein - 13 grams

Bistro Steak Melt Flatbread Sammie - sandwich with cheese but no dressing
Calories - 220 (60 additional with dressing)
Fat - 7 grams
Sodium - 560 mg
Carbohydrates - 25 grams
Fiber - 1 gram
Protein - 14 grams

Cantina Chicken - sandwich with dressing
Calories - 205
Fat - 4 grams
Sodium - 455 mg
Carbohydrates - 29 grams
Fiber 2 grams
Protein - 12 grams

Roadhouse Steak Sammie - sandwich with dressing
Calories - 195
Fat - 4 grams
Sodium - 575 mg
Carbohydrates - 29 grams
Fiber - 1 gram
Protein - 11 grams

Veggie Sammie - sandwich with cheese but no dressing
Calories - 225 (60 additional with dressing)
Fat - 8.5 grams
Sodium - 475 mg
Carbohydrates - 27 grams
Fiber - 2 grams
Protein - 9 grams


Broccoli Cheese Soup with crackers
Calories - 185
Fat - 11 grams
Sodium - 720 mg
Carbohydrates - 16 grams
Fiber - 1 gram
Protein - 6 grams

Chili with crackers
Calories - 185
Fat - 8 grams
Sodium - 760 mg
Fiber - 4 grams
Protein - 10 grams

Chicken Noodle Soup with crackers
Calories - 175
Fat - 4 grams
Sodium - 1430 mg
Carbohydrates - 26 grams
Fiber - 1 gram
Protein - 7 grams


Side Chopped Salad with Raspberry Chipotle Dressing
Calories - 225
Fat - 6 grams
Sodium - 515 mg
Carbohydrates - 43 grams
Fiber - 4 grams
Protein - 1 gram

Side Chopped Salad with Fat Free Balsamic Vinaigrette
Calories - 135
Fat - 0 grams
Sodium - 1315 mg
Carbohydrates - 32 grams
Fiber - 2 grams
Protein - 1 gram

Kidz Sandwiches

Kidz Tasty Turkey Sammie
Calories - 190
Fat - 6 grams
Sodium - 620 mg
Carbohydrates - 24 grams
Fiber - 1 gram
Protein - 10 grams

Kidz Ham Melt Sammie
Calories - 200
Fat - 7 grams
Sodium - 620 mg
Carbohydrates - 25 grams
Fiber - 1 gram
Protein - 10 grams

Kidz Just Cheese Sammie
Calories - 180
Fat - 6 grams
Sodium - 350 mg
Carbohydrates - 23 grams
Fiber - 1 gram
Protein - 11 grams

Kidz Cheese Pizza
Calories - 170 (230 for Pepperoni Pizza)
Fat - 4.5 grams (10 grams for Pepperoni Pizza)
Sodium - 390 mg (640 mg for Pepperoni Pizza)
Carbohydrates - 24 grams (also for Pepperoni Pizza)
Fiber - 1 gram (also for Pepperoni Pizza)
Protein - 8 grams (11 grams for Pepperoni Pizza)

Kidz Turkey & Cheese on wheat bread
Calories - 180 (190 on flatbread)
Fat - 4.5 grams (5.5 on flatbread)
Sodium - 635 mg (625 mg on flatbread)
Carbohydrates - 25 grams (24 grams on flatbread)
Fiber - 1 gram (also on flatbread)
Protein - 11 grams (10 grams on flatbread)

Kidz Ham & Cheese on wheat bread
Calories - 190 (200 on flatbread)
Fat - 6 grams (7 grams on flatbread)
Sodium - 605 mg (625 grams on flatbread)
Carbohydrates - 25 grams (also for flatbread)
Fiber - 1 gram (also for flatbread)
Protein - 11 grams (also for flatbread)

Kidz Cheesy Cheese on white bread
Calories - 170 (200 on flatbread)
Fat - 7 grams (8 grams on flatbread)
Sodium - 360 mg (380 mg on flatbread)
Carbohydrates - 24 grams (also for flatbread)
Fiber - 1 gram (also for flatbread)
Protein - 8 grams (10 grams for flatbread)

Sub Sandwiches

The Traditional - small without cheese or dressing
Calories - 290
Fat - 6 grams
Sodium - 1120 mg
Carbohydrates - 44 grams
Fiber - 3 grams
Protein - 16 grams

Turkey Ranch & Swiss - small without dressing
Calories - 320
Fat - 8 grams
Sodium - 1080 mg
Carbohydrates - 44 grams
Fiber - 3 grams
Protein - 20 grams

Tuscan Turkey on Rosemary Parmesan - small without cheese or dressing
Calories - 290
Fat - 6 grams
Sodium - 1070 mg
Carbohydrates - 43 grams
Fiber - 2 grams
Protein - 17 grams

Honey Bourbon Chicken - small without dressing
Calories - 280
Fat - 4 grams
Sodium - 760 mg
Carbohydrates - 41 grams
Fiber - 3 grams
Protein - 22 grams

Steakhouse Beef Dip - small without cheese or dressing
Calories - 290
Fat - 5 grams
Sodium - 1700 mg
Carbohydrates - 44 grams
Fiber - 2 grams
Protein - 18 grams

Veggie - without cheese or dressing
Calories - 300
Fat - 10 grams
Sodium - 870 mg
Carbohydrates - 41 grams
Fiber - 5 grams
Protein - 10 grams

How do you think these options compare to Subway or other Food on the Run highlights? What surprised you? What changes will you make when eating on the run?

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints


Thanks for sharing Report
I am interested to know the Sugar content in food as well. Sugar plays a very important role in weight loss. Report
Man, back when I still ate cheese I used to LOVE the quiznos veggie sub with avocado . . . until I found out that sucker had something like 1300 calories! Damn! Report
I love to eat at quiznos, but only on a cheat day. Too many calories. Report
Ok this article might need to be removed. All the Quizno's in Oregon at least the ones on the Coast, are gone. We can't find 1 that even still has its sign up. This may just be a territorial thing but I for one miss the options of what sub shop to eat at. Report
at first I thought GREAT! I love sammies! but then I remembered they are kind of little and I usually get two! :( Sticking to subway. I will fill fuller. But it is nice to know if I got out with someone else and they choose Quizno I do have some options. THanks Report
This made me feel more relaxed about my choices at Quiznos. I always get a small veggie sandwich without guacamole and I have always wondered how much I am really consuming. It is nice to know that the calories are an acceptable range. Report
It's rare but I do patronize Quiznos. It's usually on a Saturday or Friday night and the calorie intake has allotted for it. Report
I ate at a Quizno's yesterday for the first time since I started Spark, I wish I had read this before. I had a small veggie w/cheese and like they regularly fix it. And a cup of tomato basil soup with a bottle of water. I liked it and don't do it very often, and could not figure out how to calulate my food for the day. I know I went over on calories and did not work out because I had to do a lot of driving. Now I know and can make better choices next time. Thanks Spark Report
It's great that their one vegan option fits into my calorie budget fairly easily. Great! Report
Thanks for the info, I've been staying away from Quiznos, because I didn't think I could keep within my calorie range and remain satisfied. Report
Why didn't you review the SALAD MEALS Quizno's offers? I usually get the Black & Bleu salad there, with the Fat-Free Balsamic Vinaigrette and very little of the bleu cheese. There's a chicken salad too. Report
My husband and I love Quiznos. We usually split a large sandwich. We're both full and we're not so tempted to overeat. If we buy chips, we share those too.

Marilynne Report
Quiznos regular subs sure are tasty, but ever since I learned their nutrition information I stay away.

The sammies are sooooo small, just one isn't enough for lunch and by the time you add on extras to fill up, the calorie total is just too high. too bad, though, they're quite tasty! Report
I have been staying away from Quizno's because I thought it would be very difficult to keep within a healthy calorie count. Report
Fiber poor and sodium rich=skip it for me. Report
I used to order their salads, til I looked them up one day and found out how many calories I was eating. And my Quiznos is lacking the healthy options too. Honestly, by the time you figure out what is best to choose you could have made the sammy yourself. Report
Looks like they got rid of some of the healthy sandwiches they used to offer. I used to get a turkey sub that I can't find on the menu anymore. Also, my family and I stopped at a Quizno's (might have be at one of those turnpike ones) and they didn't have any healthy choices. Report
I used to prefer Quiznos to Subway - til I discovered how many calories most of the sandwiches had! But it is nice to know that there are a few healthy Quiznos options that don't break the calorie bank. Maybe I will visit again. Report
Makes me want to go out and get a veggie sammie now. Report
My husband LOVES Quiznos, now I can see why. With all this fat and sodium. What is that saying - 'the flavor is in the fat'. Well, I can use this info the next time we go there so I can pick a healthier meal. Thanks! Report
Love Quiznos. Great to know that they have healthy options. Report
I love quiznos myself and im glad to know that alot of their foods are healthy. I especially love the flat bread salads even though i Know the bread is the highest in fat. Im glad to know i can do a quiznos and not feel so guilty. Report
I meant high....LOL!!! Report
The sodium is super hihg! Report
Quizno's is really tasty, but the menu is TERRIFYING!!! Have you seen the calories in the other sandwiches they serve there?? The tuna has 100 GRAMS OF FAT in a regular-sized sandwich. 100!!!!!! What??!! How is that even legal?!

No thanks, Quizno's. I'm stickin' with good old Subway. Report
nothing beats a homemade sub sammie. Make it the night before and brown bag it for the next day. Report
I eat a Quiznos quite a bit when I'm working since EMS gets a discount. Their Flatbread salads are AWESOME! I am not a salad fan, but I can eat any one of these without putting ANY dressing on it. I usually only eat half of the bread (165 calories) if any, but the Black & Blu salad only has 220 calories so adding a few extra still keeps it in the healthy range. They do have quite a bit of sodium but it usually isn't a problem for me. Report
I know Subway is better for me but I do like Quizno's. The sandwiches are better tasting. Also the Subway by us is always really cold inside which just does not make for a pleasant experience. I do think the Sammies are too small to make a satisifing meal. I usually get a Turkey Swiss with the Low-Fat Ranch dressing (you can ask for it) and a side salad with the balsamic dressing. The salad helps offset the calories cost of the sandwhich and if the rest of the day is decent it all balances out. Report
I was surprised that the Roadhouse Sammie seems healthier than the Veggie Sammie! Report
Thanks for the info, I may eat there now. Report
Thanks for this info....I will definitely use it! Report
I love the TALKING baby in the commercials. Report
I'm so grateful for this information. I don't eat fast food, but once in awhile we do get caught in a time crunch on the run and its good to know what to order or where to go. Report
Like many others who have already said, I prefer subway. But I must say, I think it's for the better. I have eaten at Quizno's before, but the fat and calories add up fast! They don't have very many healthy options, like a variety of veggies to load up on, and for the flatbread sammies, the small amount of food you get is not worth the fat and calories. Report
I love to eat there but now that i see the fat adds up fast, that bothers me. I love sandwich and soup but to much fat, so I will not be going there much. Report
This is very helpful. It's good to know that there are things at Quizno's that a vegetarian can eat, but not so many that I will be tempted to go there all the time. Thanks! Report
I like Quiznos and the info is great but how about adding the info on the sauces for those of us how like them. At least that way I can account for it. Thanks Report
I would like to see a heck of a lot more of Healthy Menu Item MODIFICATIONS. For many of us we want what we want and we are going to get it. So why not have some breakdowns concerning small smarter choice substitutions instead of complete changes. Personally Im not HALF as concerned about ingesting FAT as I am about getting the right amount of FIBER and lower carbs. Does Quiznos even offer whole wheat bread or alternate than white flour? Report
Love Quiznos, thank you for the useful info! Report
I just go to Subway and have my sandwich toasted. Quiznos tastes good, but not worth the extra cals! Report
This kind of information is what I love about SparkPeople, but I would love to know the calorie count for a tsp. of the various sauces. I agree with the comment about dry bread & meat holding no great interest, so I'd be putting a little dressing on mine... Report
I like both Subway and Quiznos ok. I like Subway a little better than Quiznos but most of my coworkers prefer Quiznos so for lunch I usually go there.

The Subway veggie with all the veggies, brown mustard, and Italian seasoning is quite tasty even without cheese or dressing. Report
If I have a choice of Subway vs Quizno's I always go Subway because what I will eat at Subway is more often than not healthier than the same at Quizno's. The one thing I have to do is ask them not to drown my hoagie in tons of sauce! Report
Phooey! I notice the calories are for sandwiches WITHOUT the dressing or cheese. Why bother? It's the belly-busting dressing and cheese we go to Quiznos for. If I'm going to have a plain, unadorned piece of bread with a plain, unadorned piece of meat, and maybe a bit of plain, unadorned vegetable, I'd rather stay home and eat those things there. If I do go to Quiznos, it will be for a REAL treat. Report
I, too, am pleasantly surprised that Quiznos has so many options that are (mostly) healthy. I'd still like to see a chain make a sandwich that has 500 mg or less of sodium. There has simply got to be a way to prepare lunch meats like roast beef and turkey without so much salt. I do understand the curing process a bit. I have also seen cheese made so I get the role that salt plays there. But sheesh! 1,000 mg of sodium for one course in one meal? Not for me. Report
I love quiznos! Thank you. Report
Good to know. Appreciate each of you at Spark for this type of information. Report
WOW - overall the Quizno's sandwiches are lower in sodium than the Subway sandwiches. I'm definitely going to have to look into Quizon's when I need something on the run. Report
Walking Guide
Close email sign up
Our best articles, delivered Join the millions of people already subscribed Get a weekly summary of our diet and fitness advice We will never sell, rent or redistribute your email address.

Magic Link Sent!

A magic link was sent to Click on that link to login. The link is only good for 24 hours.