For many, the appeal of Subway lies in its 'eat fresh' marketing and customizable menu, suggesting it's a healthier alternative to other fast-food chains. However, a truly healthy meal depends entirely on the choices you make during the ordering process. Selecting the right bread, protein, vegetables, and condiments can turn a potential calorie bomb into a balanced and nutritious meal. This article breaks down the healthiest components and ordering strategies, from selecting the base to the final toppings, so you can make informed decisions.
The Foundation: Choosing Your Base
The base of your meal—whether it's bread, a wrap, or a salad—sets the stage for its overall nutritional profile. Your first decision can significantly impact the calorie and carbohydrate count of your meal.
Bread or Salad? A Comparison
- Whole Grain Bread: The Hearty Multigrain is often cited as the healthiest bread option at Subway because it offers the highest fiber and protein content. This helps promote satiety and adds valuable nutrients. The Italian bread is the lowest in calories but lacks the nutritional benefits of the multigrain. A lesser-known tip is to ask for your bread to be 'scooped out,' which can reduce the carb load.
- Salad: Opting for a salad bowl is an excellent choice for those looking to significantly reduce calories and carbohydrates while maximizing vegetable intake. A salad base gives you a clean canvas to load up on nutritious greens and other fresh vegetables.
- Wraps: While a convenient option, wraps can sometimes carry more calories and sodium than a 6-inch sub or a salad, so always check the nutritional information.
The Protein Powerhouse: Lean and Clean
Not all protein is created equal when it comes to healthy eating. At Subway, the best choices are lean, whole proteins over heavily processed or pre-mixed options.
Healthiest Protein Choices
- Oven Roasted Chicken: This is a lean, simple protein source that is generally lower in sodium and saturated fat compared to other options.
- Turkey Breast: Another solid, lean choice for a low-fat, high-protein meal.
- Roast Beef: A good source of protein with relatively low calories for a non-vegetarian option.
- Veggie Patty/Delite: For a meatless option, the Veggie Patty offers fiber and protein, and the Veggie Delite (just vegetables) is the lowest-calorie choice on the menu.
Proteins to Limit or Avoid
- Tuna Salad: While tuna itself is healthy, Subway's tuna is mixed with a significant amount of mayonnaise, dramatically increasing its calorie and fat content.
- Meatball Marinara: These are typically high in saturated fat and sodium.
- Processed Meats: Options like salami, pepperoni, and some deli meats are often high in sodium and preservatives, which can be a concern for heart health.
The Veggie Vigor: Load Up Your Meal
This is where you can truly boost your meal's nutritional value and fiber content. Fill your sub or salad with as many fresh vegetables as possible to increase volume and micronutrients.
Best Vegetable Choices
- Lettuce
- Spinach
- Tomatoes
- Cucumbers
- Green Peppers
- Onions
- Avocado (for healthy fats)
The Finishing Touches: Smart Sauce and Topping Choices
The final additions can either make or break your healthy meal. Choosing the right sauces and avoiding unnecessary toppings is critical for keeping calories, fat, and sodium in check.
Smart Sauce Choices
- Oil & Vinegar: The classic oil and red wine vinegar dressing is a simple, flavorful option that doesn't add excess calories from sugar or fat.
- Mustard: Yellow or deli-style mustard is one of the lowest-calorie condiment options available and adds flavor without guilt.
- Sweet Onion Sauce: A lighter, sweeter alternative to creamy sauces.
Toppings to Limit or Avoid
- Creamy Sauces: Ranch, Chipotle Southwest, and mayonnaise-based sauces are loaded with extra calories and fat.
- Cheese: While not inherently unhealthy, cheese adds calories and fat. If you want it, opt for a light sprinkle or skip it altogether. White American cheese is often the lowest in calories but higher in sodium.
Healthiest and Less Healthy Subway Orders Compared
| Item | Calories | Total Fat (g) | Saturated Fat (g) | Sodium (mg) | Fiber (g) | Protein (g) |
|---|---|---|---|---|---|---|
| 6" Veggie Delite on Multigrain (No Cheese, Oil & Vinegar) | ~280 | ~7 | ~1 | ~600 | ~6 | ~11 |
| 6" Italian B.M.T.® on Italian (with Provolone, Mayo) | ~560 | ~30 | ~11 | ~1570 | ~3 | ~27 |
Values are approximate and can vary by location and specific ingredient selection. The healthier option clearly demonstrates significant reductions in calories, fat, and sodium.
Healthy Ordering Strategies
Beyond individual ingredient choices, your overall strategy for ordering can help maintain a balanced diet.
- Go For a Salad: Turning any sub into a salad is a great way to lower carbs and increase vegetable intake.
- Think 6-inch: Instead of a foot-long, a 6-inch sub is a better portion size for most people.
- Customize: Don't be afraid to be specific. Ask for 'extra veggies,' 'no cheese,' or 'dressing on the side' to control your intake.
- Watch the Sides: Skip the chips and cookies. Pair your meal with water or unsweetened tea instead of a sugary drink.
Conclusion
So, what is the healthiest thing to eat at Subway? The answer isn't a single menu item, but rather a combination of smart choices. While the Veggie Delite salad with a light dressing and no cheese is the undisputed lowest-calorie and potentially most nutritious option, you can make almost any meal healthier by following key principles. Prioritize whole grain bread or a salad base, opt for lean proteins like roasted chicken or turkey, load up on fresh veggies, and choose low-calorie condiments like mustard or oil and vinegar. By taking control of your customization, you can ensure a satisfying and genuinely healthy meal, even when eating fast food.
For more specific nutrition details, consider checking the official Subway Nutrition Information.
