Dr. Sunil - Is It Bad For You? Approved by Dr. Sunil

Is Quiznos Bad For You?

Also Known As: Quiznos Sub



Short answer

While Quiznos offers options that can be high in calories, sodium, and fats, there are ways to enjoy healthier meals. Opt for smaller subs, less cheese and dressing, whole grain bread, and more veggies. Be mindful of hidden sodium and additives, and utilize 'Create Your Own' to control nutritional content. Regularly eating high-calorie, high-fat options may affect health, but careful selections can align with dietary goals.



Long answer

Caloric Content and Nutritional Profile of Quiznos Menu Items

Analysing the nutritional landscape of fast-food chain offerings is paramount for consumers aiming to make informed dietary choices. Quiznos, known for its toasted subs, also presents a diverse menu that can cater to a variety of nutritional needs, but it still requires a discerning eye to navigate its offerings healthily.

Starting with the caloric content, Quiznos menu items can vary widely. A large sub can pack a hefty calorie punch, often exceeding 1,000 kcal, which may account for over half of the average adult's daily caloric needs. On the other end of the spectrum, a small sub or a bowl of soup may provide a more modest calorie count of 300-500 kcal.

Focusing on the specifics, let's break down the nutritional profile:

  • Subs: The Classic Italian, for instance, is one of the higher calorie options when selected in a large size due to its combination of meats and cheeses.
  • Salads: While often considered a healthier option, the dressings and toppings like croutons and cheese can add considerable calories and fat. For example, the Honey Mustard Chicken Salad with dressing is richer than one might expect.
  • Soups: Options range from lighter, broth-based soups to creamier, more decadent offerings. A bowl of Chicken Noodle Soup may be a lower calorie choice, while Broccoli Cheese may be higher in both calories and saturated fats.

When examining the nutritional profile beyond calories, we must consider macronutrients - proteins, carbohydrates, and fats. Quiznos' subs and salads can be high in carbohydrates, primarily from bread and sugary dressings. Fat content is another area of concern, with high levels of saturated fats found in many of the meats and cheeses used in their sandwiches. In contrast, some menu items may offer good protein content, particularly beneficial for muscle repair and growth.

Despite these considerations, it's worth noting that Quiznos does provide some lower-calorie and lower-fat options, such as flatbreads or subs without cheese and mayo-based sauces. The chain also offers a "Create Your Own" option, enabling customers to control the constituents of their meal, tailoring their sandwich to fit within specific dietary goals.

Furthermore, fiber content can be a positive aspect of Quiznos' subs, given that whole grain bread options are available. Fiber is essential for digestive health and can aid in keeping you feeling full longer, which helps manage overall calorie intake.

To make healthier choices at Quiznos, here are some tips:

  • Choose smaller sub sizes to keep calorie consumption in check.
  • Opt for salads with dressing on the side, allowing you to control the amount used.
  • Select soups that are broth-based rather than cream-based to reduce fat intake.
  • Customize your order with plenty of vegetables for added fiber and nutrients while controlling calorie-dense toppings and spreads.

It's crucial for discerning diners to peruse the Quiznos nutritional information, which is available on their website, to make the best decisions based on their individual dietary needs. Keep in mind that nutritional needs can vary based on age, sex, activity level, and specific health goals.

While Quiznos offers both indulgent and more balanced options, the impact on one's health largely depends on the choices made when ordering. Consistent consumption of calorie-dense, high-fat foods can contribute to long-term health issues like obesity, cardiovascular disease, and diabetes. Yet, with a careful selection, one can enjoy Quiznos as part of a well-rounded, nutritious diet.

Hidden Sodium: The Salty Secret of Quiznos Subs

When unwrapping a delicious sandwich from Quiznos, sodium content may not be the first thing on your mind. However, this seemingly innocuous ingredient can add up quickly, lurking beneath the layers of meats, cheeses, and sauces. It's essential to understand the role sodium plays in our diet and the potentially harmful effects of excessive consumption.

The dietary guidelines for Americans recommend that adults consume no more than 2,300 milligrams of sodium per day, which is roughly the amount in one teaspoon of salt. Yet, a single Quiznos sub can come dangerously close to or even exceed that amount. For instance, a typical Quiznos Classic Italian 12-inch sub contains more than 3,000 milligrams of sodium, which is well above the daily recommended limit.

Why should we be concerned about high sodium intake? Numerous studies have shown that excess sodium can lead to hypertension (high blood pressure), which is a significant risk factor for heart disease and stroke. According to the Centers for Disease Control and Prevention (CDC), approximately 90% of Americans consume too much sodium, mostly from processed and restaurant foods, like those from Quiznos.

Listed below are some key reasons why sandwich lovers should be mindful of sodium levels in Quiznos subs:

  • Meats: Deli meats used in subs are often high in sodium because salt is a preservative and a flavor enhancer. For example, cured meats like salami and pepperoni, which feature prominently on the Quiznos menu, are notorious for their high sodium content.
  • Cheeses: Cheese, a staple ingredient in many toasted subs, also contributes a significant amount of sodium. Certain cheeses like feta and parmesan, which are saltier, can further elevate the sodium levels in a sandwich.
  • Breads: Surprisingly, bread—a key component of any sub—can contain more sodium than you might expect. Quiznos offers a variety of bread choices, and while they may vary in taste and texture, they commonly contain a notable amount of sodium.
  • Sauces and Dressings: They provide the flavor punch that makes each sub unique, yet they can be deceptive sources of sodium. Quiznos' special dressings and sauces may enhance taste, but they also quietly contribute to the overall sodium content of their sandwiches.
  • Marinades and Condiments: Often utilized for their flavorful enhancement of meats and toppings, these can be overlooked as substantial sodium sources. The marinades for chicken or steak in Quiznos subs are a prime example of sodium-sneaking additions.

For the more health-conscious consumer or those specifically monitoring their sodium intake, being aware of these hidden sodium sources at Quiznos is crucial. Let's break down a few common choices and their sodium implications:

Menu Item Size Sodium Content (mg)
Classic Italian 12 inch 3,010
Turkey Ranch & Swiss 12 inch 2,690
Spicy Monterey 12 inch 2,840
Veggie Guacamole 12 inch 2,250

Keep in mind that a traditional 'regular' sub at Quiznos is 8 inches, thus, the sodium intake would be less than a 12-inch sub, though it may still be more than half of the daily recommended value.

So, if you must indulge in a Quiznos sub, consider opting for smaller sizes, choosing sandwiches with lower sodium meats and cheeses, or asking for light or no sauce. Additionally, inquiring about whole grain bread options and avoiding adding pickles or olives can help mitigate some of the sodium load.

Remember, knowledge is power when it comes to diet and nutrition. By understanding the hidden sources of sodium in Quiznos subs, you are better equipped to make choices that align with a healthier lifestyle and dietary goals.

Trans Fats and Saturated Fats: The Inside Scoop on Quiznos' Ingredients

Understanding the fat content in Quiznos' menu items is crucial for those mindful of their dietary choices. Trans fats, which are largely eliminated from various food chains, were once a common ingredient in fast food preparations. They are linked to increased risk of heart disease, stroke, and type 2 diabetes. On the other hand, saturated fats, while naturally occurring in many ingredients, are recommended to be consumed in limited amounts as they can raise bad cholesterol levels and potentially lead to heart disease.

Quiznos, like many fast-food chains, uses processed meats and cheese, which contain both trans fats and saturated fats. It's important to distinguish between the two:

  • Trans Fats: Commonly found in the form of partially hydrogenated oils, they have been phased out of many products due to health risks. However, some menu items may still be prepared using oils or products that contain trace amounts of trans fats. The FDA has taken steps to remove artificial trans fats in processed foods, which is a positive move for food chains, including Quiznos.
  • Saturated Fats: Most of Quiznos' subs contain cheese, red meat, and certain dressings, all of which are high in saturated fats. While these ingredients add flavor, they can also contribute to the overall saturated fat content, which could be a concern for individuals with heart disease or those monitoring their cholesterol intake.

Quiznos provides nutritional information on their website, allowing customers to scrutinize the fat content in their choices. According to this information:

Menu Item Trans Fat Content Saturated Fat Content
Classic Italian 0g 10g
Meatball Sub 0g 15g
Turkey Ranch & Swiss 0g 5g

It's worth noting that Quiznos' efforts to reduce trans fats align with current nutritional guidelines. However, the presence of saturated fats in their sandwiches still requires consumers to selectively navigate the menu, especially for those limiting fat intake for health reasons. Substituting ingredients, choosing smaller portion sizes, or opting for sandwiches with more vegetables and lean proteins can dramatically alter the nutritional profile, making it a more heart-healthy option.

In summary, while Quiznos has made strides in reducing trans fat content in its menu items, the presence of saturated fats remains. Customers should be vigilant about reading nutritional information and making conscious choices that align with their health goals.

Additives and Preservatives in Processed Deli Meats

When considering the health implications of eating at establishments like Quiznos, one crucial factor that often gets sidelined is the presence of additives and preservatives in processed deli meats. These substances are used to extend shelf life, enhance flavor, and improve the appearance of the meats, but they may have various side effects and health implications. Let's dissect this concern and understand their potential effects on our wellbeing.

Nitrates and Nitrites: These compounds are used to prevent the growth of bacteria and to maintain the pinkish hue of meats. When cooked at high temperatures, nitrates and nitrites can convert into nitrosamines, which have been linked to an increased risk of certain types of cancer, especially colorectal cancer. However, the actual health risk can depend on the amount and frequency of consumption.

  • Study Reference: A study by the World Cancer Research Fund indicates there's convincing evidence that processed meats containing these substances can increase the risk of colorectal cancer.

Sodium Benzoate: This preservative is used to prevent the growth of microbes in acidic foods. While generally recognized as safe by the FDA, some research has suggested that when combined with vitamin C, sodium benzoate may form benzene, a known carcinogen.

  • Expert Opinion: According to the FDA, benzene levels in most foods, if present, are well below the levels considered dangerous. However, their long-term effects from regular consumption in processed meats have not been fully determined.

Phosphates: Often found in processed meats, phosphates are added to enhance flavor and retain moisture. Excessive intake of phosphates can lead to an imbalance in mineral levels, potentially affecting bone health.

  • Research-Backed Concerns: A study published in the National Institutes of Health library emphasizes that high phosphate levels are associated with an increased risk of cardiovascular disease, especially in individuals with preexisting kidney conditions.

BHA and BHT: Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are antioxidants used to prevent the oxidation of fats in meats. They're controversial due to potential carcinogenic properties.

  • Study Reference: The National Toxicology Program has classified BHA as "reasonably anticipated to be a human carcinogen," based on animal studies. The implications for human health are still being debated in scientific circles.

Monosodium Glutamate (MSG): MSG is a flavor enhancer that’s commonly used in various fast foods. Some individuals may be sensitive to MSG and experience adverse effects like headaches, flushing, and sweating, known as MSG symptom complex.

  • Research Note: Despite these reported symptoms, the FDA states that an extensive review of scientific data has not confirmed a definite link between MSG and these symptoms in the general population.

Understanding these additives and preservatives is essential when evaluating the health impacts of consuming processed deli meats from fast-food chains. The quantity and type of additives used can vary widely, and for some individuals, particularly those with sensitivities or underlying health issues, the potential adverse effects could be more pronounced. Therefore, frequent consumption of such processed meats should be approached with informed caution, keeping these factors in mind.

Balancing Convenience with Health: The Pros and Cons of Eating at Quiznos

Eating at quick service restaurants like Quiznos is a staple for many people seeking fast, flavorful meals on the go. However, when trying to balance the convenience Quiznos offers with maintaining a healthy diet, it's important to weigh the pros and cons of their menu offerings.


  • Variety of Options: Quiznos offers a range of sandwiches, salads, and soups that can cater to different dietary preferences, including vegetarians.
  • Customization: You have the control to customize your meal. Choosing more vegetables, opting for smaller portion sizes or selecting whole grain bread can positively impact your meal's nutritional value.
  • Nutritional Information: Quiznos provides nutritional information on their website, allowing informed choices before you order.


  • High Caloric Options: Many of Quiznos menu items are high in calories. For instance, a typical 8-inch sub can pack anywhere between 500 to 1000 calories.
  • Sodium Content: A major concern at Quiznos is the sodium content. Some sandwiches can contain more than a day's worth of recommended sodium intake, potentially impacting heart health.
  • Added Sugars: Certain sauces and dressings can be high in added sugars, contributing to the risk of weight gain and chronic diseases if consumed frequently.

To make eating at Quiznos align with a healthy lifestyle, consider the following tips:

  • Opt for smaller sizes like the 4-inch subs or half salads.
  • Choose sandwiches that feature lean proteins and load up on veggies for added fiber and nutrients.
  • Avoid high-calorie dressings, sauces, and cheese, or ask for them on the side to control the amount you consume.
  • Be mindful of your total meal's sodium content, especially if you have high blood pressure or other heart-related conditions.

When balancing convenience with health at Quiznos, the key is to make mindful selections and customize your meal in ways that can align with your dietary goals. It's entirely possible to enjoy Quiznos as part of a balanced diet, but attention to detail when ordering can make all the difference.

Healthier Choices at Quiznos: Customizing Your Meal

Making healthier choices at Quiznos is all about customization. Quiznos, like many other fast-food establishments, offers a variety of ingredients that can be mixed and matched to cater to dietary preferences and nutritional needs. By focusing on the right components of your meal and asking for certain modifications, you can create a more balanced eating experience. Here's how:

  • Opt for Whole Grain: Choose whole grain bread for your sandwich. Whole grains are richer in fiber and essential nutrients compared to their white bread counterparts.
  • Load Up on Veggies: Pile on the vegetables for added vitamins, minerals, and fiber. This boosts the nutritional density of your meal without piling on excess calories.
  • Lean Protein Selection: Pick leaner cuts of protein such as turkey, chicken, or veggie patties instead of higher-fat options like meatballs or pastrami.
  • Say No to Extra Cheese or High-Fat Dressings: Cheese and dressings can quickly increase the calorie and fat content of your meal. Opt for a lighter portion, or ask for them on the side so you can control how much is added.
  • Portion Control: Consider the size of your sandwich. A smaller, 4-inch sub can satisfy your cravings while keeping calories in check.
  • Watch Salt Intake: Processed meats and cheeses are often high in sodium. Limit these or ask for low-sodium options when available.
  • Choose Wisely at the Condiment Station: Toppings like olives, jalapeños, and pickles can add flavor without unhealthy fats, but watch your portions as they can be high in salt.
  • Side Choices Matter: Instead of opting for chips or cookies, consider a side salad or a piece of fresh fruit if available.
  • Stay Hydrated Healthily: For beverages, steer clear of high-calorie sodas. Try water, unsweetened tea, or a low-calorie drink option.

Customizing your meal at Quiznos can be a practical step toward healthier eating. With a bit of strategy, you can enjoy your meal without overindulging. Remember, it's not just about subtracting elements from your meal but also about adding in nutritious options. Focus on building a meal that's not only satisfying but also contributes positively to your overall dietary goals.

Being mindful of what you're eating doesn't mean you have to sacrifice flavor or enjoyment. It's about finding the right balance that works for your body’s needs. Next time you're at Quiznos, keep these tips in mind to make choices that align with a healthier lifestyle.

Moreover, it's worth noting that nutritional information can vary based on how a meal is customized. Many restaurants, including Quiznos, often provide nutritional calculators or information charts on their websites, allowing customers to plan their meals ahead of time. Utilizing these resources can aid in making smarter, healthier choices that cater directly to your nutritional requirements.

Frequently asked questions

For those monitoring sodium intake, Quiznos offers the possibility to customize sandwiches. Choose lower sodium meats like turkey and avoid high-sodium toppings such as pickles, olives, and certain cheeses. Opt for a sandwich with plenty of fresh vegetables, and limit or avoid adding additional condiments and dressings, which can be high in sodium.

Yes, you can align your Quiznos order with a low-fat diet by selecting subs with lean meats, such as grilled chicken, and avoiding high-fat processed meats and cheeses. Ask for less or no cheese, choose a flatbread or whole grain bread, and instead of creamy dressings or mayo-based sauces, pick mustard or vinegar-based options. Additionally, consider adding plenty of vegetables and opting for broth-based soups instead of cream-based ones.

To reduce calorie intake while still enjoying your Quiznos sandwich, consider opting for a smaller size, such as a 4-inch sub. Choose a sandwich with lean proteins like turkey or chicken, and pile on the vegetables for added flavor and nutrition. Request whole grain bread, skip or limit high-calorie dressings, cheese, and mayo-based sauces, and ask for them on the side to control the amount you add.

For healthier sides, Quiznos customers can look for options such as a side salad, which can complement your sub without the added calories and fats of chips. Also, inquire if fresh fruit or vegetable sticks are available as alternatives to traditional side items. Choosing water or unsweetened tea instead of soda can also make your overall meal healthier.

Ask a question about Quiznos and our team will publish the answer as soon as possible.

Possible short-term side effects

  • bloating
  • increased thirst
  • hypertension
  • blood sugar spikes
  • headaches
  • flushing
  • sweating

Possible long-term side effects

  • obesity
  • cardiovascular disease
  • type 2 diabetes
  • hypertension
  • increased bad cholesterol levels
  • colorectal cancer
  • cardiovascular disease from high phosphate levels

Commonly found in

  • processed meats
  • cheeses
  • bread
  • sauces and dressings
  • marinades and condiments

Ingredients to be aware of

  • high sodium content
  • saturated fats
  • added sugars
  • nitrates and nitrites
  • sodium benzoate
  • phosphates
  • bha and bht
  • msg
  • trans fats


  • varied menu
  • fiber intake from whole grains
  • customizability for dietary needs

Healthier alternatives

  • choose smaller portions
  • whole grain bread options
  • lean protein selections
  • salads with dressing on the side
  • broth-based soups
  • water or low-calorie drinks
  • fresh fruits or side salads instead of chips

Thank you for your feedback!

Written by Diane Saleem
Published on: 11-28-2023
Last updated: 12-01-2023

Thank you for your feedback!

Written by Diane Saleem
Published on: 11-28-2023
Last updated: 12-01-2023

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