Nutrition Diet: What is the healthiest thing I can get from the Subway?

According to nutritionists, customizing your order with strategic choices can transform a fast-food meal into a healthy one. When considering your options at the popular chain, many people ask, "What is the healthiest thing I can get from the Subway?"

Quick Summary

A guide to building a nutritious Subway meal, focusing on lean proteins, whole-grain options, fresh vegetables, and mindful condiment choices to reduce calories and sodium.

Key Points

• Start with the Right Base: Choose Hearty Multigrain bread for fiber or a Protein Bowl for lower carbs.

• Opt for Lean Protein: Select Oven-Roasted Turkey or Rotisserie-Style Chicken for a healthier, high-protein meal.

• Maximize Fresh Veggies: Pile on lettuce, spinach, tomatoes, and cucumbers for added nutrients and satiety.

• Choose Smart Condiments: Flavor your meal with mustard or oil and vinegar instead of high-calorie, creamy sauces.

• Limit Cheese: Skip cheese or request a minimal amount of a lower-sodium option like provolone to control calories.

• Go with Healthy Sides: Round out your meal with water and applesauce instead of sugary drinks and chips.

For a fast-food chain, Subway offers a unique advantage: customization. This allows you to control exactly what goes into your meal, turning a potentially high-calorie, high-sodium indulgence into a balanced and nutritious option. The key is to make informed choices, selecting the right base, protein, and toppings to maximize flavor and nutrients without overloading on unhealthy extras.

The Foundation: Starting with the Right Base

Your choice of bread or bowl sets the nutritional tone for your entire meal. The default white bread is high in refined carbs, but other options offer more fiber and nutrients. A six-inch size is recommended for portion control.

Choosing the Right Bread

• Hearty Multigrain: The most recommended bread for its higher fiber and protein content compared to other options. Fiber is crucial for digestive health and helps you feel full longer.
• Flatbread: A good choice for those watching calories, as it’s lower in calories and fat than other breads.
• Salad/Protein Bowl: To minimize carbohydrates, opt for a salad or protein bowl. This piles all your favorite fillings onto a bed of fresh spinach and lettuce. However, be mindful that protein bowls often contain more meat, which can increase sodium.

Maximizing Your Veggies

Loading up on fresh, colorful vegetables is one of the easiest and most impactful ways to boost your meal's nutritional value. Subway offers a wide variety of veggies that add fiber, vitamins, and minerals. Requesting extra of your favorites—like lettuce, spinach, tomatoes, cucumbers, and green peppers—can significantly increase the health benefits without adding many calories.

The Protein Powerhouse: Selecting Your Main Filling

The protein you choose is the heart of your meal. Opting for lean, unprocessed options is key to keeping saturated fat and sodium in check. Both meat-based and plant-based proteins are available.

Lean Meat Options

• Oven-Roasted Turkey: A classic dietitian-approved option, offering lean protein with less fat and a moderate amount of sodium.
• Rotisserie-Style Chicken: A flavorful, lean protein choice that's often a better alternative to other chicken preparations, which may contain more additives.
• Roast Beef: Another excellent lean protein source that provides a decent amount of protein with controlled fat content.
• Black Forest Ham: A lower-calorie and lower-fat choice compared to many other deli meats.

Plant-Based Protein

• Veggie Delite: The simplest, lowest-calorie, and lowest-sodium option on the menu, focusing entirely on fresh vegetables. Adding avocado can boost healthy fats and creaminess.
• Veggie Patty (where available): Offers a plant-based alternative with a mix of veggies and protein.

Navigating the Add-ons

While the bread and protein lay the groundwork, condiments and extras can be where a seemingly healthy meal goes off track. A little foresight can prevent hidden calories and sodium from derailing your health goals.

Smart Sauce Selections

• Oil and Vinegar: A simple and low-calorie way to add flavor without excess sugar or sodium.
• Yellow Mustard: Another low-calorie condiment that adds a tangy kick.
• Avoid: High-calorie, creamy dressings like ranch and excessive use of high-sodium sauces like buffalo or teriyaki.

The Cheese Conundrum

Cheese can add significant calories, saturated fat, and sodium. If you want cheese, consider skipping it entirely for a lighter meal or choosing a smaller amount of a lower-sodium option like provolone or mozzarella instead of American.

Healthier Side Choices

Instead of chips and soda, round out your meal with healthier alternatives. A bottle of water or unsweetened tea is a better beverage choice. Many locations offer applesauce pouches as a side, which are a low-calorie, low-sodium, and low-sugar alternative.

Comparison Table: Healthy Subway Options

Meal Option (6-inch)	Base Bread	Protein Source	Typical Calories	Notes
Veggie Delite	Hearty Multigrain	None (Veggies Only)	Approx. 230	Lowest calorie and sodium option.
Oven-Roasted Turkey	Hearty Multigrain	Oven-Roasted Turkey	Approx. 270	Lean protein. Add extra veggies for fiber.
Black Forest Ham	Hearty Multigrain	Black Forest Ham	Approx. 280	Low-fat protein with good protein count.
Rotisserie-Style Chicken	Hearty Multigrain	Rotisserie-Style Chicken	Approx. 310	Solid lean protein choice. Can customize further with extra veggies.
Veggie Delite Salad	None (Salad Bowl)	None (Veggies Only)	Approx. 60 (before dressing)	Ultra-low-carb option. Highest veggie intake.

How to Customize Your Healthiest Subway Meal

Here is a simple, step-by-step guide to building your best Subway meal:

1. Choose a Base: Start with Hearty Multigrain bread or a salad bowl. The bowl is the lowest-calorie and lowest-carb option if that is your priority.
2. Pick a Lean Protein: Select Oven-Roasted Turkey or Rotisserie-Style Chicken for a solid protein boost with moderate calories and fat. For a plant-based option, the Veggie Delite is best.
3. Load Up on Veggies: Ask for "all the veggies" or double up on your favorites, such as spinach, lettuce, tomatoes, cucumbers, green peppers, and onions. Be mindful of sodium in pickles and olives.
4. Go Light on Condiments: Opt for simple flavors from oil and vinegar or mustard. Avoid creamy, high-calorie dressings like ranch. You can also ask for dressing on the side.
5. Skip the Cheese: Most cheeses are high in calories and sodium. If you must have it, choose a low-sodium option and get a light sprinkle.
6. Add Healthy Fats (Optional): For added creaminess and healthy fats, consider adding avocado or guacamole. This is a better option than high-fat mayonnaise.
7. Choose a Smart Side: Complement your meal with an unsweetened beverage, such as water or tea, and a healthy side like applesauce.

Conclusion: Making Informed Choices

The healthiest choice you can make at Subway is not a single menu item but a custom-built meal based on lean protein, fiber-rich whole grains, and a generous portion of fresh vegetables. By avoiding high-calorie and high-sodium additions like creamy sauces and excessive cheese, you can craft a delicious and satisfying fast-food meal that aligns with your nutritional goals. Remember that mindful ordering, using Subway's nutritional information to your advantage, is the most powerful tool in making a healthy diet a consistent practice, even on the go.

For more specific nutritional information and up-to-date values on their menu items, always consult the official Subway nutritional calculator.

Frequently Asked Questions

What is the lowest calorie sub at Subway?

The Veggie Delite is the lowest calorie six-inch sub, offering around 230 calories on 9-grain wheat bread without any cheese or creamy dressings.

Are wraps healthier than subs at Subway?

Not necessarily. Wraps often contain a footlong portion of meat and ingredients, which can make them higher in calories, fat, and sodium than a six-inch sub. Choosing a six-inch sub on whole-grain bread is often the healthier option.

What sauces are best for a healthy Subway order?

For a healthier choice, opt for low-calorie and low-sugar options like yellow mustard, oil, and vinegar. Avoid creamy dressings and sweet sauces, which can contain a lot of hidden calories and sodium.

Is it better to get a salad or a sub for a healthy meal?

For the lowest-carb option, a salad is the way to go. It eliminates the bread entirely, focusing on protein and vegetables. However, be cautious with high-calorie toppings and dressings.

Can I eat at Subway if I'm trying to lose weight?

Yes. By following a few simple rules, such as choosing a six-inch sub or a salad, opting for lean protein, piling on fresh veggies, and limiting high-calorie sauces and cheese, you can easily fit Subway into a weight loss plan.

What is the best way to reduce sodium in my Subway order?

To reduce sodium, avoid processed meats like pepperoni and high-sodium cheeses like American. Load up on fresh vegetables and choose oil and vinegar as your dressing, as it has no added sodium.

Which type of chicken is healthier at Subway?

The Rotisserie-Style Chicken is generally a healthier option than the grilled chicken, which can contain more additives. It offers a good amount of lean protein with controlled sodium.