Subway has established itself as one of the most popular brands in the fast-food industry. It offers made-to-order sandwiches, allowing foodies to customize their meals with fresh vegetables, sauces, bread types, and even meat, according to their choice.
However, the question remains: “Is Subway healthy in actuality, or is it just a false marketing gimmick?” Read now to learn everything you need to know.
Understanding Subway’s Menu
Founded in 1965 by Fred DeLuca and Peter Buck, Subway was initially given the brand name of “Pete’s Super Submarines.” It opened its first restaurant in Bridgeport, Connecticut, and by 1974, Subway had 16 locations in Connecticut.
The name of the brand was later changed to Subway, and the rest is history.
However, if you haven’t had Subway yet but aim to try it soon, make sure that you are aware of your sandwich‘s nutritional value.
Nutritional Analysis
While Subway is popular for its sandwiches, you may find many other things, such as its salads and sides, quite appetizing as well.
However, since you want to eat something healthy, it makes sense to know each item’s nutritional value so you can make a choice.
Subway’s sandwiches are available in a wide range of flavors. For instance, you can get your hands on a Veggie Delite sub or a Chicken Tikka sandwich. Turkey Breast sub is also quite popular.
Since there are many options for sandwiches available, it may be hard to share the nutritional value of each. So, here is an example.
A six-inch sub filled with turkey breast has around 280 calories, 670mg of sodium, and 3.5 grams of fat.
The sandwich with all vegetables like fresh lettuce, banana peppers, green peppers, and tomatoes has fewer calories, around 230. Plus, it also has only 8 grams of protein and 2.5 grams of saturated fat.
Although these sandwiches have far fewer calories than most fast-food options, the salt content is quite concerning.
If you are looking for much lighter options, you can opt for Subway’s salads like the spicy Italian salad. The nutritional value may vary depending on your choice of toppings and dressings.
However, a simple salad bowl with turkey breast may have 110 calories, 460mg of salt, and only 12 grams of protein. It is a balanced meal option.
Subway also sells cookies and chips as sides. A cookie usually has 200 calories, while a bag of chips may contain around 230 calories.
If you feel that you can’t enjoy a meal without a drink, you may add a soft drink to your order. However, know that this will just add calories and added sugars to your nutritious meal.
Making Healthy Choices at Subway
So, now that you know all the calories and nutrients you gain from eating at Subway, it is easier to make healthy choices when visiting the restaurant.
Here are some tips to follow when choosing a Subway meal for a low-calorie intake.
- Choose whole-grain bread to increase your fiber, vitamins, and minerals intake. This way, you can feel full for a long duration without craving anything else. Say a big no to white bread.
- Since lean meats are low in cholesterol and saturated fats, choose them over other options. Lean protein is also an incredible source of zinc, iron, and B12. Lean turkey is a great example here, and it only has healthy fats.
- A Subway sandwich can’t be enjoyed without vegetables. Therefore, make sure that you add plenty of your favorite greens and other veggies to your meal.
- Although sauces and dressings like sweet onion teriyaki and barbecue sauce are delicious, they may increase your meal’s calorie content. Therefore, if you want to eat healthily, opt for low-calorie sauces and toppings. You can opt for Italian herbs to enhance the flavor.
Top Picks from Nutritionists
Luckily, there are many healthy sandwiches at Subway that nutritionists happily suggest.
- Veggie Delight: This is a healthy sub and a perfect vegetarian option. To maximize its benefit, opt for a hearty multigrain bread and choose mozzarella cheese over cheddar. Add red wine vinegar, oil, or honey mustard for dressing.
- Oven-roasted Turkey: This six-inch sub has around 270 cal only. This is a healthy option when eaten with a whole-wheat roll. Ensure that you make it healthy by adding lots of lettuce, tomatoes, and onions to increase its fiber content.
- Roast Beef: The six-inch sub has 310 calories. The roasted beef rested between thinly sliced vegetables is truly a gift for your taste buds. You can make it more appetizing and rich by serving it with multi-grain bread.
- Tuna Salad: Many dieticians suggest that Subway’s tuna salad is a healthy option. It is a perfect meal option to add omega-3 fatty acids to your healthy diet. You can make it more rich by adding a variety of fresh vegetables.
- Grilled Chicken: Subway’s grilled chicken sub is a protein-rich treat for your tummy. It is lower in both sodium and calories. Make sure that you choose your sauces wisely.
A good alternative to this sandwich can also be the Rotisserie-style chicken sandwich. - Black Forest Ham: Dieticians suggest this sub sandwich for its low-calorie content and great taste. It is also rich in fiber, so you won’t feel hungry for hours. Load the sandwich with some extra vegetables to enhance its taste and overall nutritional value.
You may pick any of the options mentioned above. However, if you are allergic to an ingredient or generally don’t like the taste, look for other sandwiches with great content at Subway.
How to Customize Your Subway Meal for Better Nutrition
The great thing about Subway is that you can customize it just the way you want, as per your nutritional needs. Here are some tips.
- Grilled chicken and rotisserie-style chicken are healthier meat options compared to processed meats like pepperoni and salami. Therefore, pick them over other available meat.
- Turkey breast is another lean protein option available at Subway. Turkey breast not only tastes good but is also rich in proteins and low in calories.
- The Veggie Delite sandwich is a low-calorie option that is packed with fresh vegetables. Also, it is incredibly fulfilling. You can customize it by adding your favorite vegetables to the mix.
- The Roast Beef Sub is a lean option compared to other meats on the Subway menu. You can elevate its taste by adding healthy vegetables and sauces.
- Avoid options like American cheese and Cheddar cheese in your Subway sandwich. Instead, go for Mozzarella as it is low in calories and sodium. You can also opt for Swiss cheese.
- You can order your sandwich from Subway’s Fresh Fit menu, which contains seven delicious options, all under 400 calories. These sandwiches use wheat bread so you can enjoy your meals without feeling guilty.
But while you choose a healthy option from Subway, don’t forget to eat your meal wisely. Practice portion control so you eat a balanced combination of vegetables, carbs, proteins, and other nutrients throughout the day.
This is the only smartest way to feel and look fit and healthy.
Is Subway Healthier Than Other Fast Foods?
Subway may be healthier than fried fast food joints. But again, if you eat it with lots of sodium-rich cheese and sauces, you may not make it a safe option to eat.
It all comes down to how you get your Subway sandwich. Choose a healthy meat option with limited cheese and lots of vegetables. To elevate the taste, only allow mustard and olive oil for dressing.
Besides, eat the sandwich when you are truly hungry and do not just crave a sub sandwich after you have just completed a meal. Opt for a veggie patty salad as well.
What Nutritionists Say About Subway
Nutritionists consider Subway a healthy chain, but only if you choose it for the right reasons. Here are some suggestions we have gathered from dieticians regarding Subway.
- Choose avocado and applesauce as sides rather than cookies and drinks for a healthy meal.
- Check the ingredients of all the contents before ordering. Make sure you eat fresh from this sandwich shop.
- The vegetable patty tastes incredible and is also a healthy food option at Subway.
- When ordering a salad, ask for your favorite dressing on the side rather than on the top of your vegetables.
- Always replace extra meat with additional vegetables.
- Instead of sugary drinks, opt for low-fat milk tea or just water.
Conclusion
Subway offers a balanced approach to eating. But you must make informed choices and opt for lean protein, whole grain bread, and fresh vegetables.
In addition, limit your intake of high-calorie meats and condiments and choose nutrient-dense toppings, such as olive oil. Eat till your stomach is full and pack the rest for later consumption. If you practice all of these tips, Subway will truly become your new, safe option to enjoy.
So, will you be visiting Subway soon? Use your online Subway coupons to get great discounts on your deals, and eat well!
FAQs
Here are some common questions answered on this topic.
Is It Possible to Eat Healthy at Subway?
Yes, it is. Subway allows you to customize your meals according to your needs. You can choose your preferred condiments, meat options, bread, and vegetables to make a fulfilling sandwich. You can also opt for a salad to avoid excess calories.
Is Subway Junk or Healthy?
Subway may be considered junk if you consume unhealthy and high-carb bread options, condiments, and meat. Excessive intake of Subway bread can increase your sugar levels in the long term. Plus, lots of unhealthy meat may lead to high blood pressure.
Therefore, if you want to make it a healthy option, use whole-grain bread, lean meat, and olive oil or mustard as preferred condiments. Also, don’t forget to add in lots of vegetables!
