Subway Salad Question...10 carbs??

[mom2sam&ivy]

Thought I was playing it safe today and ordered the Oven Roasted Chicken Salad. I had lettuce, tomato, shredded cheese, and one chicken breast in my salad. I also had ranch dressing that I knew was an additional 3 carbs.

I was blown away to see the carb count after the fact. I have been looking and looking and cannot find what they include in their salads to add up to 10 carbs. The gal working there asked me what I wanted, so how can they lump it all as 10 carbs if everyone is getting something different?

Can anyone shed some light on this for me? I am pretty bummed out

Thanks! Kacy

[Elizellen]

you are right - their carb count must be for an 'average' salad - including all the salad ingredients they think people will want.

i did find a sentence about what is normally in their salads on their website

Any sandwich can be made into a salad with chopped lettuce, red onions, tomatoes, cucumbers, green bell peppers, carrots and olives.

If like me you asked for no carrots and maybe no onions (I don't like the taste of raw onions) the carb count would be less.

I suppose the only way to get a better idea of what your own salad contained would be to take it home before eating it and measure how much of each ingredient you have and work out the carb counts for them.

Or maybe work out a rough carb count for the 'normal' amount of carrots and onions they would put into a salad and deduct that from the 10 carbs stated.

BTW on further browsing of their website I found this page with the ingredients of all their foods
http://subway.com/subwayroot/MenuNut...gredients.aspx

Most of the meats seem to have sugar/dextrose/soy etc in them so would have more carbs in them than just plain meat you had cooked yourself from raw.

CHICKEN BREAST STRIPS Boneless, skinless, chicken breasts with rib meat, water, soy protein concentrate, salt, modified food starch, chicken flavor (contains salt, autolyzed yeast extract, sugar, molasses, disodium inosinate, disodium guanylate, sodium phosphates), sodium phosphates. Contains soy.

Why can't they use plain meat?

[not2late]

Originally Posted by mom2sam&ivy

Thought I was playing it safe today and ordered the Oven Roasted Chicken Salad. I had lettuce, tomato, shredded cheese, and one chicken breast in my salad. I also had ranch dressing that I knew was an additional 3 carbs.

I was blown away to see the carb count after the fact. I have been looking and looking and cannot find what they include in their salads to add up to 10 carbs. The gal working there asked me what I wanted, so how can they lump it all as 10 carbs if everyone is getting something different?

Can anyone shed some light on this for me? I am pretty bummed out

Thanks! Kacy

Is that 10 total carbs or 10 net carbs? Anyhow....

Unless they shred the cheese from a big block of cheese, most pre-shredded cheeses are coated with potato starch to keep the shreds from sticking to each other. So that is a source of carbs in addition to the carbs cheese naturally has.

Additionally, the "oven roasted chicken" may have carbs. Unless you buy "natural" chicken (chicken that isn't injected with any flavor enhancing solutions) and roast it yourself, there is no way to guarantee chicken or any other kind of meat will have added carbs in the form of sugars or starches. These sugars/starches are added to improve the flavor and the texture of the chicken. So my guess is that some of those carbs came from the veggies (which you would expect) and some of those carbs came from the chicken and the cheese.

[mom2sam&ivy]

Thank you! Very helpful!!

[keriann_forgoodthistime]

this is a huge pet peeve of mine, and unfortunately subway is a culprit - their chicken barely has any actual CHICKEN in it!!!! it's so processed it's rediculous.

This is also true for "ready" chicken strips you buy in the store - which I used to LOVE - but alas, it's got ingredients (maybe it's just me, but my rule of thumb - chicken should have ONE ingredient - CHICKEN)...and usually contains sugar which is at least 3 g carbs per serving.

[aquaryus]

Ah ha! Now I know why my blood sugar goes up when I order the subway club in a salad. Looks like all my salads will be coming from the Italian place next door instead.