The Definitive Guide to Knowing What's the Healthiest Sub to Eat

Many fast-food sandwiches can hide hundreds of extra calories and grams of sodium, but making smart, informed choices can help you figure out what's the healthiest sub to eat. The key to a nutritious meal is often in the customization. By understanding which ingredients offer the most benefits while keeping calories and unhealthy fats low, you can enjoy a satisfying and healthy submarine sandwich without the guilt. This guide breaks down the essential factors for building a wholesome sub, from the foundation to the final toppings.

Quick Summary

This article explores how to build a healthier submarine sandwich by making strategic choices about bread, protein, vegetables, and condiments. It offers specific recommendations for popular fast-food chains like Subway, detailing leaner protein options, healthier sauce alternatives, and the benefits of loading up on fresh vegetables. The guide also compares options and provides tips for reducing overall calorie and sodium intake for a more balanced meal.

Key Points

• Choose whole grain bread for higher fiber and nutrients. Prioritizing whole grain options over white bread adds dietary fiber that promotes fullness and healthy digestion.

• Select lean proteins to reduce fat and calories. Opt for choices like oven-roasted turkey, rotisserie-style chicken, or lean roast beef instead of high-fat processed meats.

• Load up on fresh vegetables for extra vitamins and fiber. Filling your sub with lettuce, spinach, tomatoes, and other fresh veggies boosts nutrients and volume without significant calories.

• Use low-calorie condiments and limit cheese. Avoid heavy, creamy sauces like mayo and ranch. Choose options like mustard, vinegar, or hummus, and consider skipping cheese or opting for a low-fat variety.

• Control portion sizes by choosing a 6-inch sub or a salad. A smaller size helps manage overall calorie and sodium intake, and opting for a bowl or salad removes the bread entirely.

• Customize your meal with healthier alternatives. Substituting high-fat ingredients with fresh alternatives like avocado instead of mayo can dramatically improve the health profile of your meal.

The Foundation: Choosing Your Bread

Starting with the right bread is the first step towards a healthier sub. Refined white breads offer little nutritional value and are often higher in simple carbohydrates that can cause blood sugar spikes. Whole grain and multigrain options, on the other hand, provide more fiber, vitamins, and minerals, which help you feel full and support better digestion.

• Best Choices: Hearty Multigrain Bread, whole-wheat wraps.
• Consider: The Italian white bread has the lowest calorie count, but less fiber than multigrain. For a low-carb alternative, consider a "No Bready Bowl" or lettuce wrap.

The Core: Selecting Lean Protein

Your choice of protein is a major determinant of your sub's overall health profile. Lean, unprocessed meats are the best option, while processed and fatty cuts should be limited.

• Top Lean Proteins:
  • Oven-Roasted Turkey: A lean and protein-rich choice with less fat.
  • Rotisserie-Style Chicken: Another excellent, lean poultry option, often with fewer additives than other chicken products.
  • Roast Beef: A good source of protein, but opt for thinly sliced, lean cuts.
  • Tuna: A great source of heart-healthy omega-3s, but beware of excessive mayonnaise. Ask for it to be mixed with Greek yogurt or a vinegar-based dressing instead.
  • Veggie Patty: A plant-based option rich in vegetables.
• To Limit: Fatty, processed meats like salami, pepperoni, and some types of ham, which are higher in sodium and saturated fat.

The Fillings: Piling on the Vegetables

This is where you can truly boost your sub's nutritional content. Loading up on fresh vegetables increases fiber, vitamins, and minerals without adding significant calories. Aim for a mix of colors and textures.

• Essential Vegetables:
  • Lettuce
  • Spinach
  • Tomatoes
  • Cucumbers
  • Green peppers
  • Onions
  • Olives

For a flavor kick without extra calories, add banana peppers or other fresh, crunchy vegetables.

The Finishing Touches: Smart Condiments and Cheese

Condiments and cheese can quickly add unwanted calories, sodium, and fat. Choosing wisely can make a huge difference.

• Healthier Condiments: Opt for low-calorie sauces like red wine vinegar, yellow mustard, or hot sauce. Hummus is another great choice for healthy fats and fiber.
• Cheese Alternatives: Instead of piling on slices of high-fat cheese, ask for a single slice of provolone or fresh mozzarella, or skip it entirely. You can also add heart-healthy avocado for creaminess.

Healthy Sub Comparison: Subway vs. DIY

While fast-food chains offer convenience, preparing a sub at home gives you full control over the ingredients, often resulting in a fresher and more nutritious meal.

Element	Healthy Choice (In-Store)	Less Healthy Choice (In-Store)	Healthy Choice (DIY)	Less Healthy Choice (DIY)
Bread	Hearty Multigrain 6"	Italian Herbs and Cheese 12"	Fresh, 100% whole grain roll	Preservative-laden white bread
Protein	Oven-Roasted Turkey or Rotisserie-Style Chicken	Italian B.M.T. or Meatball Marinara	Freshly roasted turkey breast	Packaged, high-sodium cold cuts
Veggies	All fresh vegetables	Skimpy portion	Fresh garden vegetables	Canned or pickled vegetables
Sauce	Red Wine Vinegar, Mustard, or Sweet Onion Teriyaki	Mayonnaise, Ranch, or Chipotle Southwest	Hummus, avocado, or mustard	Full-fat mayonnaise or buttery spreads
Cheese	Light cheese or no cheese	American or heavy portions	Reduced-fat provolone or fresh mozzarella	American cheese product
Portion	6-inch sub or salad	Footlong sub	Smaller homemade sandwich	Extra-large, overstuffed sub

Customizing Your Order for Optimal Health

No matter what you choose, a few simple adjustments can significantly improve the nutritional value of your meal. The best sub is the one you customize with your health goals in mind.

• Hold the cheese: Ask for your sub without cheese to cut down on saturated fat and sodium.
• Go easy on the sauces: Creamy sauces add extra calories. Opt for low-calorie alternatives or ask for sauce on the side.
• Focus on veggies: Ask for extra vegetables to increase fiber and nutrients.
• Split a footlong: Sharing a footlong with a friend is an easy way to control your portion size.
• Opt for a salad or bowl: You can order any sub as a salad or bowl to reduce carbs. Be mindful of the dressing and cheese.

Conclusion: Making Informed Choices

Figuring out what's the healthiest sub to eat comes down to making smart, conscious decisions about each component of your meal. Whether you're dining at a chain like Subway or making a sub at home, prioritizing whole grains, lean proteins, and an abundance of fresh vegetables is key. By minimizing high-fat condiments and excess cheese, you can create a satisfying and nutritious meal that supports your health goals without sacrificing flavor. Remember that context matters—an occasional indulgence is fine, but for regular consumption, customization is essential. The ultimate power lies with the consumer to build a delicious sub that's also good for you. For more great information on healthy eating, check out the British Heart Foundation's guide to healthier sandwich fillings.

Frequently Asked Questions

What are the lowest calorie options at Subway?

At Subway, some of the lowest calorie options include the 6-inch Veggie Delite sub, the Oven-Roasted Turkey sub, and the Black Forest Ham sub. You can further reduce calories by opting for a salad or a 'No Bready Bowl' and choosing low-calorie dressings.

Is the tuna sub at Subway healthy?

While tuna is a good source of protein and heart-healthy omega-3s, the tuna salad at Subway is mixed with a large amount of mayonnaise, which significantly increases the fat and calorie content. It is a healthier option if you customize it with less mayo or request a lighter alternative like mustard or vinegar.

Which Subway sauces and dressings are healthiest?

The healthiest condiments at Subway are typically those with the lowest calorie counts. Options like red wine vinegar, yellow mustard, and hot sauce add flavor with minimal calories. Sweet Onion Teriyaki sauce and BBQ sauce are also lower-calorie choices than creamy dressings.

Should I choose whole grain or white bread for a healthy sub?

For a healthier sub, you should choose whole grain or multigrain bread over white bread. Whole grain contains more fiber, vitamins, and minerals, which keeps you feeling full longer and aids digestion.

How can I reduce the sodium in my sub?

To reduce sodium, you can make several changes. First, choose leaner meats like oven-roasted turkey or chicken over cured, processed options. Second, limit high-sodium condiments and cheeses. Finally, load up on fresh veggies, which are naturally low in sodium.

Are 'No Bready Bowls' a good alternative to subs?

Yes, 'No Bready Bowls' are an excellent choice for a lower-carb meal. However, keep in mind that they are often made with a footlong portion of meat, so you should still be mindful of your meat choice and condiment selection to keep the overall sodium content in check.

What is the best type of cheese to add to a healthy sub?

For a healthier sub, the best choice is to either skip the cheese or opt for a single slice of a reduced-fat or natural cheese like provolone or fresh mozzarella. These options are better than highly processed American cheese and are lower in saturated fat.