The Diet Denominator: Fill Your Tank for Less

A practical guide to choosing low energy density foods

 

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

 

Item

Calories

Grams

Diet Denominator

Six inch low-fat sandwiches

 

 

 

Black Forest Ham

290

224

1.3

Oven Roasted Chicken Breast

320

238

1.3

Roast Beef

320

238

1.3

Subway club

330

255

1.3

Sweet onion chicken teriyaki

380

281

1.4

Turkey breast

290

224

1.3

Turkey breast and black forest ham

300

234

1.3

Veggie delite

230

167

1.4

Flatbread sanwiches

 

 

 

Black Forest Ham

320

240

1.3

Oven Roasted Chicken Breast

350

254

1.4

Roast beef

350

254

1.4

Subway club

360

270

1.3

Sweet onion chicken teriyaki

410

296

1.4

Turkey breast

320

240

1.3

Turkey breast and black forest ham

330

249

1.3

Veggie delite

260

183

1.4

Footlong sandwiches

 

 

 

Footlong black forest ham

580

448

1.3

Footlong oven roasted chicken breast

640

477

1.3

Footlong roast beef

640

477

1.3

Footlong subway club

650

510

1.3

Footlong sweet onion chicken teriyaki

770

562

1.4

Footlong turkey breast

580

448

1.3

Footlong turkey breast and black forest

600

467

1.3

Footlong veggie delite

470

335

1.4

double meat subs

 

 

 

Double black forest ham

350

281

1.2

Double oven roasted chicken

410

309

1.3

Double roast beef

400

309

1.3

Double subway club

420

342

1.2

Double sweet onion chicken teriyaki

490

373

1.3

Double turkey breast

340

281

1.2

Double turkey breast and ham

360

300

1.2

Double chicken and bacon ranch with cheese

710

377

1.9

Double cold cut combo with cheese

560

320

1.8

Double spicy italian

780

297

2.6

Double steak and cheese

500

575

0.9

Double italian BMT with cheese

630

306

2.1

Double meatball marinara with cheese

890

575

1.5

Double subway melt with cheese

500

330

1.5

Salads

 

 

 

Ham

110

356

0.3

Oven Roasted Chicken Breast

130

371

0.4

Roast Beef

140

371

0.4

Subway club

140

387

0.4

Sweet onion chicken teriyaki

200

413

0.5

Turkey breast

110

356

0.3

Turkey breast and ham

120

366

0.3

Veggie delite

50

300

0.2

Dressing

 

 

 

Fat free italian dressing

35

57

0.6

Ranch dressing

290

57

5.1

Vegetable Toppings

 

 

 

Banana Peppers (3 rings)

0

4

0.0

Cucumbers (3 slices)

4

17

0.2

Green Peppers (3 strips)

0

7

0.0

Jalapeno Peppers (3 rings)

4

4

1.0

Lettuce

4

21

0.2

Onions

5

14

0.4

Pickles (3 chips)

0

9

0.0

Olives (3 rings)

4

3

1.3

Tomatoes (3 wheels)

5

34

0.1

Cheese toppings

 

 

 

American cheese, processed

40

11

3.6

Monterey cheddar, shredded

50

14

3.6

Natural cheddar

60

15

4.0

Pepperjack

50

14

3.6

Provolone

50

14

3.6

Swiss

50

14

3.6

Other toppings

 

 

 

Bacon (2 strips)

45

9

5.0

Chipotle Southwest Sauce

200

21

9.5

Honey Mustard Sauce, Fat Free

30

21

1.4

Light Mayonnaise (1 T)

50

15

3.3

Mayonnaise (1 T)

110

15

7.3

Mustard yellow or deli brown (2 tsp)

5

10

0.5

Olive Oil Blend (1 tsp)

45

5

9.0

Ranch Dressing

110

21

5.2

Red Wine Vinaigrette, Fat Free**

30

21

1.4

Sweet Onion Sauce, Fat Free

40

21

1.9