Subway vs. Arby's: The Nutritional Showdown
Determining which fast-food chain is the "healthier" option between Subway and Arby's is a complex question with no single answer. While Subway has long marketed itself as a fresh, healthy alternative, and Arby's is known for its meaty sandwiches, a closer inspection of their menus and nutritional data reveals that the healthiness of a meal depends heavily on individual choices. The key to eating well at either establishment lies in understanding their fundamental differences and utilizing the available customization options to your advantage.
Dissecting the Menus: Subway's 'Fresh' Appeal
Subway's reputation is built on its "Eat Fresh" slogan and the ability to customize sandwiches with a wide array of vegetables. This level of control is a major factor in its favor. A customer can build a low-calorie, vegetable-packed meal from the ground up. For instance, a 6-inch Veggie Delite on 9-grain wheat bread with mustard has minimal fat and calories. Subway also offers salads and protein bowls, which can help limit carbohydrate intake. The main nutritional pitfalls at Subway come from high-sodium processed meats, sugary condiments like the Sweet Onion sauce, and calorically dense additions like cheese and extra toppings.
Dissecting the Menus: Arby's 'Meaty' Focus
Arby's, conversely, centers its menu around its signature roast beef and other protein-heavy options. The perception is that Arby's is inherently less healthy due to its focus on meat. However, a classic roast beef sandwich at Arby's can be a surprisingly lean, high-protein option when ordered without high-calorie extras. The Market Fresh menu also provides some lighter choices, though some items in this category can be deceptively high in fat and sodium. Where Arby's often struggles nutritionally is with its side items, like the famously indulgent Curly Fries, which add a significant amount of fat and calories.
The All-Important Sodium Factor
One of the most significant health concerns with fast food is its high sodium content. Both chains have items that far exceed the American Heart Association's recommended daily intake of 2,300 milligrams. For example, some large and loaded sandwiches at both Subway and Arby's can deliver a full day's worth of sodium in one sitting. At Subway, processed meats like salami and pepperoni are major sodium contributors, as are many of their wraps and creamy sauces. At Arby's, even relatively modest-seeming choices can be packed with salt, especially when including cheese or sauce. This makes careful review of nutritional information crucial for anyone monitoring their sodium intake.
Comparison Table: Subway vs. Arby's (Classic Choices)
| Item | Subway (6-inch) | Arby's (Classic) | Analysis |
|---|---|---|---|
| Protein | Roast Beef Sub: 25g | Roast Beef Sandwich: 23g | Similar: Both provide a good source of protein for muscle satiety. |
| Calories | Roast Beef Sub: 310 cal | Roast Beef Sandwich: 360 cal | Subway Advantage: The smaller portion size and higher veggie potential can lead to lower calories. |
| Sodium | Roast Beef Sub: 790mg | Roast Beef Sandwich: 970mg | Subway Advantage: The base option is lower, but add-ons at either can significantly increase this. |
| Carbohydrates | Veggie Delite: 39g | Roast Beef Sandwich: 37g | Similar: Both are bread-based meals, but Subway offers more low-carb potential via salads/bowls. |
Making Smarter Choices at Each Restaurant
No matter which chain you choose, conscious ordering is the ultimate tool for health.
At Subway, opt for a 6-inch sub or a salad instead of a footlong or a wrap, which often contain larger portions of meat and other ingredients. Choose lean proteins like oven-roasted turkey, grilled chicken, or roast beef. Load up on fresh vegetables and opt for low-calorie condiments like vinegar or mustard over creamy, high-fat sauces like ranch or mayo. Ask for your sandwich or salad without cheese to save on saturated fat and sodium. Pair your meal with water or unsweetened iced tea instead of soda.
At Arby's, stick to the classic Roast Beef sandwich in the smallest size. Consider menu items from the Market Fresh section, like the Roast Beef Gyro, but be aware that some of these can still be high in sodium. Always decline high-calorie, high-fat sides like Curly Fries, and instead, opt for a side salad if available or a lighter beverage. When ordering, request to hold the sauces or get them on the side to control the portion and sodium.
Conclusion
While Subway generally offers a wider variety of lower-calorie and vegetable-rich options, making it the healthier default choice, its reputation doesn't guarantee a healthy meal. A poorly chosen Subway sub with excessive cheese, fatty meats, and creamy sauces can easily rival the unhealthiest Arby's items in terms of calories, fat, and sodium. Conversely, a well-thought-out order at Arby's, focusing on the classic roast beef and skipping high-calorie additions, can be a decent source of lean protein. The winner in the "what is healthier, Subway or Arby's?" debate is ultimately the informed consumer. The key is to check nutritional information, focus on lean protein, maximize vegetables, and minimize high-calorie sauces and sides at both restaurants. For general dietary recommendations, the USDA provides helpful guidance on balanced eating.
