Your Guide to a Healthier Subway Order
Eating healthy at a fast-food restaurant like Subway might seem counterintuitive, but thanks to its customizable menu, it is entirely possible. The key lies in understanding which ingredients offer the best nutritional value. While the Veggie Delite or Oven-Roasted Turkey are often top contenders, the 'healthiest' option is what you make it. By controlling your choices for bread, protein, vegetables, and dressings, you can create a meal that aligns with your dietary goals.
Top Contender: The Veggie Delite
For those watching calories and fat, the Veggie Delite is often the standout choice. On 9-Grain Wheat bread, a 6-inch sub is one of the lowest-calorie options, containing a plethora of fiber-rich vegetables. To maximize its health benefits, load it with a wide variety of fresh toppings like spinach, bell peppers, tomatoes, and cucumbers. A splash of red wine vinegar instead of a creamy, calorie-dense dressing will add flavor without the excess calories. You can also boost protein by adding a lean protein or opting for the salad version.
Best Protein-Packed Sandwiches
If you need a more filling meal with high-quality, lean protein, several meat options are excellent choices. The Oven-Roasted Turkey sub and the Rotisserie-Style Chicken are both praised by dietitians for being low in fat and high in protein. These lean proteins provide the necessary fuel to keep you full longer and support muscle health. A Roast Beef sub is also a solid option, offering a substantial protein boost. These sandwiches provide a great foundation for a nutritious meal, especially when built on a fiber-rich bread like the Hearty Multigrain and piled with fresh vegetables.
Building a Custom, Healthy Subway Sub
Creating a healthy sandwich goes beyond just the main filling. Each component adds up, so making smart choices is crucial for a balanced meal.
- Bread: The Hearty Multigrain is one of the most nutritious breads available, with a good amount of fiber and protein. For the lowest carbohydrate count, some locations offer a 'Hero Bread' with minimal net carbs. Avoid the Italian Herbs and Cheese, as it contains more sodium.
- Lean Protein: Stick to lean meats like Oven-Roasted Turkey, Rotisserie-Style Chicken, or Black Forest Ham to minimize saturated fat. These are significantly healthier than processed options like pepperoni or high-fat meats like tuna salad, which is packed with mayonnaise.
- Vegetables: Load up on as many fresh vegetables as possible. Lettuce, spinach, tomatoes, onions, and bell peppers are rich in vitamins, minerals, and fiber and add volume and crunch without many calories. Avoid salty additions like pickles and olives if you are watching your sodium intake.
- Cheese and Condiments: Many people unknowingly turn a healthy sub into a high-calorie meal with their topping choices. Skip the cheese or opt for a low-sodium option like provolone. Instead of creamy, high-fat sauces like ranch or chipotle, choose light options such as yellow mustard, red wine vinegar, or the Sweet Onion sauce. Oil can also be a healthy addition, but be mindful of portion size.
Comparing Healthy Subway Options
| Sandwich (6-inch) | Base Calories* | Protein | Fat | Sodium | Best Bread | Suggested Dressing |
|---|---|---|---|---|---|---|
| Veggie Delite | 210 | 10g | 3g | 370mg | Hearty Multigrain | Red Wine Vinegar |
| Oven-Roasted Turkey | 270 | 22g | 4g | 840mg | Hearty Multigrain | Yellow Mustard |
| Rotisserie-Style Chicken | 310 | 25g | 6g | 760mg | Hearty Multigrain | Sweet Onion Sauce |
| Black Forest Ham | 280 | 20g | 4g | 860mg | Hearty Multigrain | Yellow Mustard |
| Roast Beef | 310 | 25g | 5g | 790mg | Hearty Multigrain | Red Wine Vinegar |
*Based on a 6-inch sub with no cheese or high-calorie sauce. Always check the latest nutritional information on the official Subway website, as menus and ingredients can vary by region.
Alternatives to Sandwiches
For those seeking even lighter fare, Subway offers salads and protein bowls. You can get any sub as a salad, essentially removing the bread and all its carbohydrates. A Veggie Delite salad is an extremely low-calorie and nutrient-dense choice, especially with a light dressing. The protein bowls are another option, providing all the lean protein and veggies without the bread. These are excellent choices for people following a low-carb diet or simply wanting to boost their vegetable intake.
Conclusion: The Power of Customization
Ultimately, the quest for the healthiest Subway sandwich is a journey of informed choices and customization. While a standard Veggie Delite or Oven-Roasted Turkey is a great starting point, the power is in your hands to build a truly nutritious meal. By choosing high-fiber bread, lean proteins, and a generous heap of fresh vegetables while steering clear of calorie-rich sauces and cheeses, you can enjoy a satisfying fast-food meal that contributes positively to your health. Paying attention to these details can turn a simple sandwich into a genuinely healthy dietary option.
Key Takeaways
- Veggie Delite is the lowest in calories: A 6-inch Veggie Delite on Hearty Multigrain with light dressing is a top low-calorie option.
- Prioritize lean proteins: Opt for Oven-Roasted Turkey, Rotisserie-Style Chicken, or Roast Beef for lean, high-protein fillings.
- Choose high-fiber bread: Hearty Multigrain is the most nutrient-dense bread choice, offering more fiber than other options.
- Load up on veggies: Adding extra fresh vegetables boosts fiber, vitamins, and minerals without a significant calorie increase.
- Go light on dressings: Avoid creamy, high-fat sauces and instead choose red wine vinegar, yellow mustard, or Sweet Onion sauce.
- Consider low-carb alternatives: For a lighter meal, opt for a salad or protein bowl instead of a sandwich.
- Portion control is key: For larger calorie intakes, choose a 6-inch sub or a salad over a footlong.
FAQs
Q: Is the Veggie Delite truly the healthiest Subway sandwich? A: For calories and fat, the 6-inch Veggie Delite is often the lowest, especially when prepared without high-calorie sauces or cheese. However, a sandwich with lean protein might be healthier for those seeking more protein.
Q: What is the best bread to choose at Subway for a healthy meal? A: Hearty Multigrain bread is generally considered the healthiest option due to its higher fiber and protein content compared to other choices.
Q: How can I reduce the sodium in my Subway sandwich? A: To reduce sodium, opt for lean meats like Oven-Roasted Turkey over processed ones, skip salty additions like pickles and olives, and choose low-sodium cheeses like provolone or skip cheese entirely.
Q: What are the best low-calorie sauces at Subway? A: The best low-calorie options include red wine vinegar, yellow mustard, and Sweet Onion sauce, which provide flavor without adding many calories or fat.
Q: Is tuna salad a healthy choice at Subway? A: No, the tuna salad at Subway is mixed with a large amount of mayonnaise, significantly increasing its fat and calorie content. Leaner protein options are a healthier alternative.
Q: Are Subway's wraps a healthier choice than bread? A: Not necessarily. Some wraps can be higher in calories and sodium than a 6-inch sub on Hearty Multigrain bread. Check the nutritional information before ordering, and fill it with lean protein and vegetables for a healthier meal.
Q: Are there any high-protein, low-carb options at Subway? A: Yes. Ordering a protein bowl with your choice of lean meat like Rotisserie-Style Chicken or Oven-Roasted Turkey and plenty of vegetables is a great high-protein, low-carb option.
