The Diet Denominator: Fill Your Tank for Less

A practical guide to choosing low energy density foods

 

By Frank G. Bottone, Jr., Ph.D.

 

Mini Subs

Calories

Weight (grams)

Diet Denominator

#7 Turkey Breast

210

233

0.9

#4 Cheese, Proscuittini, Cappacuolo

280

233

1.2

#5 Jersey Mike's Super Sub Cheese, Ham, Proscuittini, Cappacuolo                 

330

262

1.3

#2 Cheese, Ham, Cappacuolo

300

234

1.3

#6 Roast Beef

330

256

1.3

#18 chicken Grilled (data without mayo)

220

169

1.3

#3 Ham & Cheese

320

241

1.3

#11 Cheese, Ham, Salami

300

220

1.4

#1 BLT

250

182

1.4

#13 Jersey Mike's "Original" Cheese, Ham, Proscuittini, Cappacuolo, Salami, Pepperoni             

390

276

1.4

#12 Cancro Special Cheese, Roast Beef, Pepperoni                       

400

262

1.5

#9 Club Supreme Roast Beef, Turkey, Swiss, Lettuce, Tomato, Mayo (optional), Bacon                           

360

235

1.5

#8 Club Sub  Cheese, Ham, Turkey, Lettuce, Tomato, Mayo (optional), Bacon

350

228

1.5

#14 Vegetarian Swiss, Provolone, Lettuce, Tomatoes, Green Peppers, Onions

360

234

1.5

#16 Chicken "Philly" w/ Grilled Onions, Peppers and Cheese

320

184

1.7

#18 chicken breast Parm (w/cheese & sauce)

350

190

1.8

#17 Jersey Mike's "Philly" Cheese Steak w/ Grilled Onions and Peppers

350

184

1.9

#20 Pastrami w/mustard

290

146

2.0

#10 Tuna

510

256

2.0

#19 Bar-B-Q Beef w/BBQ Sauce

320

159

2.0

#20 Corned Beef w/Thousand Island Dressing, Sauerkraut and Swiss Cheese

350

172

2.0

#15 Meatball & Cheese w/ Grated Cheese & Tomato Sauce

400

191

2.1