Finding 'What's the healthiest thing at Subway?' and Making Smart Choices

According to nutrition experts, fast food can be made healthier with mindful choices, and Subway is no exception. When asking, 'What's the healthiest thing at Subway?', the answer often depends less on a single menu item and more on how you build your order, emphasizing customization with fresh vegetables, lean protein, and smart condiment swaps.

Quick Summary

A guide to ordering the most nutritious meals at Subway. Focus on selecting lean proteins like chicken or turkey, piling on fresh veggies, opting for whole-grain bread or salads, and using low-calorie sauces to create a healthy meal.

Key Points

• Start with the Right Base: Choose a Hearty Multigrain Bread for more fiber, or opt for a salad bowl to reduce carbs and calories.

• Choose Lean Protein: Select options like oven-roasted turkey, rotisserie-style chicken, or roast beef to get high protein with lower saturated fat.

• Load Up on Veggies: Maximize your nutrient and fiber intake by adding a generous portion of fresh vegetables like lettuce, spinach, tomatoes, and peppers.

• Go Easy on High-Calorie Dressings: Use lighter, low-calorie options such as mustard or vinegar instead of mayonnaise or ranch to control fat and sodium.

• Mind Your Extras: Be mindful of added calories and sodium from cheese and extras like bacon.

• Think Beyond the Sandwich: Make healthier meal choices by pairing your sub or salad with water instead of soda, and choosing healthier sides like applesauce.

Your Guide to a Healthier Subway Meal

While the Veggie Delite is often cited as a low-calorie option, the healthiest choice at Subway is highly customizable. Dietitians suggest focusing on key ingredients like lean proteins, whole-grain bread or salads, and plenty of fresh vegetables, while limiting high-fat condiments.

The Healthiest Proteins to Build Your Meal

Choosing leaner protein options helps reduce saturated fat and excessive sodium. Recommended choices include oven-roasted turkey, rotisserie-style chicken, Black Forest ham, and roast beef, all of which offer good protein content.

Building Your Foundation: Bread or Salad?

The base of your meal significantly impacts its nutritional value. Hearty Multigrain bread provides more fiber than white bread, promoting satiety. Opting for a salad bowl is a low-carb, high-fiber choice. Be mindful that wraps can sometimes have more calories, fat, and sodium than a 6-inch sub.

The Importance of Veggies and Condiments

Adding plenty of fresh vegetables boosts nutrients and fiber. Favorable condiment choices include mustard, vinegar, and Sweet Onion sauce. Avoid creamy dressings and mayonnaise due to their high calorie and fat content. Consider limiting high-sodium cheeses and noting that avocado adds healthy fats but also calories.

Comparison of Common Subway Orders

The table below shows approximate nutritional information for some 6-inch subs, illustrating how choices affect calories, fat, protein, and sodium. Values can vary based on customization.

Item (6-inch)	Calories	Fat (g)	Protein (g)	Sodium (mg)	Customization Notes
Veggie Delite	230	2.5	8	280	Very low cal, add avocado for healthy fat
Turkey Breast	280	3.5	18	430	Lean protein, high in sodium, opt for whole grain
Rotisserie-Style Chicken	350	6	29	690	High protein, moderate fat, good lean option
Tuna Salad	470	25	20	Varies	High in fat due to mayo, use sparingly if needed
Spicy Italian	470	24	19	Varies	High in fat and sodium, less healthy option

Making Informed Choices Beyond the Sandwich

When choosing sides and drinks, opt for water or unsweetened tea over soda. Applesauce is a healthier dessert choice than cookies. Black bean soup provides fiber but can be high in sodium. Consistent smart choices contribute to overall health. More detailed nutrition information is available from Subway.

Conclusion: Your Healthiest Subway Experience Awaits

Creating a healthy meal at Subway is achievable through customization. By selecting lean proteins, a fiber-rich base like whole-grain bread or a salad, and loading up on vegetables while limiting high-fat condiments, you can enjoy a nutritious meal that fits your dietary needs.

US Nutrition Information

Frequently Asked Questions

Frequently Asked Questions

What is the lowest calorie sub at Subway?

The Veggie Delite is consistently the lowest-calorie 6-inch sub option, particularly if ordered with no cheese or high-calorie sauces.

How can I reduce the sodium in my Subway order?

To reduce sodium, choose a lean protein like rotisserie chicken over high-sodium deli meats, go easy on salty toppings like pickles and olives, and use low-sodium condiments like mustard or vinegar.

Is the tuna sub at Subway a healthy choice?

The tuna sub is high in both calories and fat due to the added mayonnaise. While it provides protein, there are leaner, healthier protein options available.

Are Subway's wraps healthier than the subs?

Not necessarily. Wraps can sometimes contain more calories, fat, and sodium than a standard 6-inch sub because they often contain a footlong portion of meat.

What is the best type of bread for a healthy Subway sandwich?

For more fiber and nutritional value, the Hearty Multigrain bread is the best choice. However, if your primary goal is to minimize calories, Flatbread is a lower-calorie option.

How can I add flavor to my sub without adding excess calories?

You can add flavor by loading up on fresh veggies, using low-calorie condiments like vinegar or mustard, and asking for a lighter, fat-free sauce such as the Sweet Onion dressing.

What should I order if I am trying to lose weight?

For weight loss, a Veggie Delite salad or a 6-inch sub on whole-grain bread with oven-roasted turkey or chicken, loaded with veggies, and a minimal amount of light dressing is a good option.