Quick Answer
The number of calories in a Giant Club Lulu sandwich from Subway can vary depending on the specific ingredients and sizes chosen. However, based on standard options, a 6-inch Giant Club Lulu contains around 350 calories, while a 12-inch Giant Club Lulu contains around 700 calories.
Calories in a 6-Inch Giant Club Lulu
A standard 6-inch Giant Club Lulu sandwich from Subway contains the following ingredients:
– Italian herbs and cheese bread
– Ham
– Roast beef
– Pepperoni
– Bacon
– Provolone cheese
– Lettuce
– Tomatoes
– Cucumbers
– Green peppers
– Onions
– Mayonnaise
– Yellow mustard
– Oil and vinegar
Based on the standard nutrition information provided by Subway, here is a breakdown of the calories for each ingredient in a 6-inch Giant Club Lulu:
| Ingredient | Calories |
| Italian herbs and cheese bread (6″) | 210 |
| Ham | 35 |
| Roast beef | 45 |
| Pepperoni | 25 |
| Bacon | 10 |
| Provolone cheese | 50 |
| Lettuce | 5 |
| Tomatoes | 5 |
| Cucumbers | 5 |
| Green peppers | 5 |
| Onions | 5 |
| Mayonnaise | 45 |
| Yellow mustard | 0 |
| Oil and vinegar | 50 |
| Total: | 350 |
As you can see from the table above, the total calories for a standard 6-inch Giant Club Lulu add up to around 350 calories.
The bread contributes the most calories, providing 210 calories from just that one 6-inch Italian herbs and cheese roll. The provolone cheese adds 50 calories, while ingredients like the roast beef, ham, and bacon contribute smaller amounts.
The vegetables – lettuce, tomatoes, cucumbers, green peppers, and onions – provide negligible calories, at just 5 calories each.
The mayonnaise adds 45 calories, while the oil and vinegar dressing contributes 50 calories. The mustard is calorie-free.
So in total, the standard 6-inch Giant Club Lulu contains approximately 350 calories. This can vary slightly depending on exact ingredient amounts and bread choice, but 350 is an accurate estimate.
Calories in a 12-Inch Giant Club Lulu
Now let’s look at the calories for a 12-inch Giant Club Lulu sandwich.
With double the bread and double the fillings, the 12-inch sub has about double the calories. Here is the calorie breakdown:
| Ingredient | Calories |
| Italian herbs and cheese bread (12″) | 420 |
| Ham | 70 |
| Roast beef | 90 |
| Pepperoni | 50 |
| Bacon | 20 |
| Provolone cheese | 100 |
| Lettuce | 5 |
| Tomatoes | 10 |
| Cucumbers | 10 |
| Green peppers | 10 |
| Onions | 10 |
| Mayonnaise | 90 |
| Yellow mustard | 0 |
| Oil and vinegar | 100 |
| Total: | 700 |
With double the amount of all the filling ingredients on a 12-inch sub roll, the total calories come out to around 700 for a standard 12-inch Giant Club Lulu.
Again, the bread provides the bulk of calories at 420. The provolone cheese now contributes 100 calories, while the meats, veggies, sauces, and dressing also scale up.
So in summary, a 12-inch Giant Club Lulu contains roughly 700 calories. This is double the 350 calories found in the 6-inch sub.
Factors Affecting Calories
Keep in mind that the exact calorie counts can vary depending on certain factors:
– Bread choice: Italian herbs and cheese tends to be one of the higher calorie bread options, providing around 210 calories in a 6-inch sub. Other bread choices like 9-grain wheat or honey oat may be slightly lower in calories.
– Ingredient amounts: Getting extra meat, cheese, or sauce can increase the calories. Getting less of certain ingredients may lower it.
– Condiments: Adding extra condiments like ranch, southwest sauce, or honey mustard would add more calories.
– Sizes: The 6-inch and 12-inch sizes are the standard options. However, Subway also offers the Giant Club Lulu in a 4-inch mini size which would be lower in calories, or a footlong size that would have more calories than the 12-inch.
So the calorie totals can shift up or down a bit based on these factors. But the 350 and 700 calorie estimates should be reasonable approximations in most cases.
Nutrition Summary
To summarize the full nutrition profile, here are the nutrients found in a standard 6-inch and 12-inch Giant Club Lulu:
| 6-inch Giant Club Lulu | 12-inch Giant Club Lulu | |
|---|---|---|
| Calories | 350 | 700 |
| Total Fat | 13g | 26g |
| Saturated Fat | 4.5g | 9g |
| Trans Fat | 0g | 0g |
| Cholesterol | 35mg | 70mg |
| Sodium | 1540mg | 3080mg |
| Carbohydrates | 44g | 88g |
| Fiber | 4g | 8g |
| Sugar | 6g | 12g |
| Protein | 32g | 64g |
As you can see, the 12-inch sub has about double the amount of each nutrient compared to the 6-inch.
Key points:
– A 12-inch Giant Club Lulu provides 700 calories, while a 6-inch contains 350 calories.
– The sandwich is high in sodium at 1540mg (6-inch) and 3080mg (12-inch).
– It provides a good amount of protein thanks to the meats and cheese.
– The sandwich packs moderate amounts of fat from ingredients like cheese, meat, and mayonnaise.
So in conclusion, a 6-inch Giant Club Lulu contains approximately 350 calories, while a 12-inch sub has about 700. This popular Subway sandwich packs a good amount of protein but is also high in sodium, so it should be consumed in moderation as part of a balanced diet.
How Many Calories Should You Eat Per Day?
Now that you know how many calories are in a Giant Club Lulu sandwich, it brings up the question – how many calories should you aim to eat per day?
The total number of calories you need each day depends on factors like your age, gender, activity levels, and whether you want to maintain, lose, or gain weight.
Here are some general calorie intake recommendations for adults:
| Group | Calorie Needs |
|---|---|
| Sedentary women | 1,600 – 2,000 |
| Moderately active women | 2,000 – 2,400 |
| Active women | 2,400 – 2,800 |
| Sedentary men | 2,000 – 2,600 |
| Moderately active men | 2,400 – 3,000 |
| Active men | 2,800 – 3,200 |
These are just general guidelines that can vary based on your individual needs. A sedentary woman looking to lose weight might aim for the lower end of the range, while an active man looking to gain muscle mass would want the higher end.
To maintain your weight, you would want to consume around the number of calories your body burns per day. To lose 1 pound per week in a healthy way, aim to cut 500 calories from your maintenance level per day.
As you can see, the 700 calories in a footlong Giant Club Lulu make up a substantial portion of your total daily needs. The 350 calories in a 6-inch represent around 20% of the average sedentary woman’s intake.
So enjoy your Subway sandwich in moderation as part of an overall balanced diet and active lifestyle that matches your calorie needs! Smaller portion sizes and low-calorie sides like apple slices can help keep your Subway meal well balanced.
Nutrition Tips for Subway Sandwiches
Here are some tips to make healthier choices when ordering Subway sandwiches:
– **Size matters** – Opt for a 6-inch sub or salad instead of a footlong to cut calories, carbs, and sodium in half. The 4-inch mini subs are great low-calorie options too.
– **Load up on veggies** – Get all the crunchy veggies you want like lettuce, tomatoes, peppers, onions, and pickles to add volume and nutrients without a lot of calories.
– **Pick whole grain bread** – Subs made on whole wheat, 9-grain wheat, or honey oat bread provide more fiber and nutrients than Italian or white bread.
– **Go easy on sauce** – Sauces like ranch, mayo, and creamy vinaigrettes add a lot of calories and sodium. Opt for mustard, oil and vinegar, or a light amount of low-fat dressing instead.
– **Pick lean protein** – Grilled chicken breast, turkey, ham, and roast beef are lower in fat and calories than highly processed meats like pepperoni, salami, and bacon.
– **Watch the cheese** – Cheese piles on saturated fat and calories. Opt for a thin slice or no cheese if you’re trying to eat lighter.
– **Pair with healthy sides** – Rather than chips or cookies, opt for apple slices, yogurt, or salad as a healthier side item.
Making simple tweaks like these can help turn your Subway sandwich into a more well-rounded fast food meal.
Conclusion
In summary, a 6-inch Giant Club Lulu from Subway contains approximately 350 calories, while a 12-inch sub provides around 700 calories. The sandwich gets a good amount of protein from meats and cheese but is also high in sodium. Enjoy the sandwich in moderation as part of a balanced diet tailored to your calorie needs. And pick whole grain breads, load up on veggies, and pair it with healthy sides to optimize the nutrition of your Subway order. Making smart choices can help keep Subway a healthy and delicious fast food option.