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Best & Worst Sandwich at Jimmy John's

A submarine sandwich couldn't be more aptly named — if you don't make smart choices, you'll torpedo your fitness goals.
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The sammy chain Jimmy John's has a menu that's a special kind of satisfying: We like it because they scoop out the inside of the bread before adding the fillings. Just be careful which you ask for.

Eat This!

Turkey Tom, with mustard instead of mayo, on 7-grain wheat bread

Calories 420
Fat 5.5 g
Saturated Fat 0 g
Sodium 1,295 mg
Carbs 66 g
Protein 29 g

Not That!

Club Tuna

Calories 1,000
Fat 56 g
Saturated Fat 14.5 g
Sodium 2,230 mg
Carbs 73 g
Protein 56 g

Tuna is one of the best weight loss foods and an excellent source of protein and omega-3 fatty acids, but don't assume it's always healthier than other menu offerings. Jimmy John's Club Tuna has as many calories as two McDonalds' Quarter Pounders with cheese, thanks to the copious amount of mixed-in mayonnaise. (Be advised: The also-healthy-sounding Gourmet Veggie Club has only 30 fewer calories, ringing in at 970, because of an overdose of avocado spread and provolone cheese.) A better choice for a substantial sandwich is the Turkey Tom on 7-grain bread, which pairs turkey breast with lettuce and tomato for a protein-rich meal. Swapping the mayo for mustard will save you 150 calories and 75% of the fat. That'll make for one smart sub.

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