Club Half Sub — DUMP

Munch or Dump rates Club Half Sub by Fresh Foods Market DUMP — score 20/90.

A deli club sub built on processed cured meats (bologna, salami) and processed cheese. Two different cured meats plus nitrite-preserved deli meat is the real health story here, not the multigrain roll.

Why this verdict

• Two processed cured meats (bologna + salami) — saturated fat, sodium, and nitrites
• Processed/cured deli meat is a WHO Group 1 carcinogen
• Roll leads with enriched refined wheat flour; 'multigrain' is mostly window dressing
• Double cheese piles on more saturated fat and salt
• High sodium, calorie-dense, low fiber for the calories

Ingredients (6)

• Multigrain sub roll (enriched wheat flour base) (moderate) — Mostly refined enriched wheat flour with a grain blend mixed in; vitamins are added back because refining strips them. Spikes blood sugar more than true whole grain.
• Beef bologna (harmful) — Highly processed cured meat, high in saturated fat and sodium, typically nitrite-preserved. Regular processed-meat intake is linked to colorectal cancer.
• Salami (harmful) — Cured, salt-heavy processed meat with nitrites and significant saturated fat. Same Group 1 carcinogen category as bologna.
• CHEDDAR CHEESE (moderate) — Real cheese gives protein and calcium but is high in saturated fat and sodium.
• Swiss cheese (safe) — Whole-food dairy protein and calcium, but salty and fat-dense.
• Grain blend (wheat, rye, oat, flax, sourdough) (safe) — The genuinely good part — real whole grains and flax add some fiber, but they're a minority of the roll.