What is the healthiest thing you can eat at Subway? A Guide to Nutritious Options

Subway was the first fast-food chain to earn the American Heart Association's Heart Check Certification for some of its menu items, highlighting its potential for healthy eating. With expert guidance on customization, it is possible to find a truly nutritious and satisfying meal. Here we break down what is the healthiest thing you can eat at Subway by focusing on smart choices from the bread up.

Quick Summary

Navigating Subway's menu for healthy options requires choosing the right bread, lean proteins, and low-calorie condiments while loading up on fresh vegetables for a balanced meal.

Key Points

• Choose the right base: Opt for Hearty Multigrain bread, a low-carb Flatbread, or a No Bready Bowl to control calories and increase fiber intake.

• Prioritize lean protein: Oven-Roasted Turkey, Rotisserie-Style Chicken, Roast Beef, and Black Forest Ham are excellent, low-fat protein sources.

• Maximize your vegetables: Ask for extra servings of veggies like spinach, cucumbers, and tomatoes to boost fiber, vitamins, and minerals without adding many calories.

• Select smart condiments: Choose low-calorie options like red wine vinegar, yellow mustard, or oil and vinegar to add flavor without excess sugar, fat, and sodium.

• Control portion size: A 6-inch sub is a better choice for most people than a footlong, which can double the calories and sodium.

• Consider a bowl or salad: For a low-carb, high-protein meal, a No Bready Bowl with lean meat is one of the healthiest and most satisfying options.

Subway offers a wide range of ingredients, allowing for significant customization to fit various nutritional goals. While some menu items can be calorie-dense and high in sodium, many offer a balanced blend of protein, fiber, and vegetables. Understanding the key building blocks is essential for constructing the most nutritious meal possible.

The Healthiest Building Blocks for Your Subway Meal

To build a healthy and satisfying meal at Subway, it's best to start with the foundational ingredients. Focusing on these core choices can make a significant difference in the overall nutritional value.

Bread and Base Options

Your choice of base is one of the most important decisions, as bread and wraps vary widely in nutritional content. Whole grains are generally the best choice for added fiber and sustained energy. Options include Hearty Multigrain bread, Flatbread, Wraps, or a Salad or Protein Bowl.

Lean Protein Choices

Selecting a protein source that is low in saturated fat and high in protein is key for a heart-healthy and filling meal. Good choices include Oven-Roasted Turkey, Rotisserie-Style Chicken, Roast Beef, Black Forest Ham, or a Veggie Patty.

Maximize Your Veggies

Adding plenty of fresh vegetables boosts nutrient and fiber content with minimal calories. Options like spinach, lettuce, tomatoes, cucumbers, green peppers, and onions are readily available. Adding extra spinach can further enhance nutritional value.

Smart Sauce and Condiment Selection

Sauces can add hidden calories, sugar, and sodium. Low-calorie options are best. Examples include Red Wine Vinegar, Yellow Mustard, Sweet Onion Teriyaki, or Olive Oil (used sparingly).

Customizing Your Healthy Subway Meal

Here’s a guide to building some of the healthiest options on the menu.

Option 1: The Classic Healthy Sub

1. Choose a base: 6-inch Hearty Multigrain bread.
2. Add protein: Oven-Roasted Turkey or Rotisserie-Style Chicken.
3. Load up the vegetables: Include all standard veggies and ask for extra spinach.
4. Go easy on cheese: Skip cheese or add a minimal amount like mozzarella.
5. Pick a light sauce: Red wine vinegar, mustard, or black pepper.

Option 2: The Low-Carb Protein Bowl

1. Choose a base: Opt for a No Bready Bowl.
2. Add protein: Grilled Chicken or Roast Beef.
3. Load up the vegetables: Maximize all available veggies.
4. Add healthy fats: Incorporate sliced avocado.
5. Pick a light sauce: Use oil and vinegar or a low-calorie dressing on the side.

Option 3: The Veggie-Packed Delight

1. Choose a base: 6-inch Hearty Multigrain bread.
2. Add protein: Veggie Patty or additional veggies with sliced avocado.
3. Load up the vegetables: Get double or triple portions of your favorite veggies.
4. Add cheese (optional): Opt for provolone or mozzarella.
5. Pick a light sauce: Red wine vinegar, yellow mustard, or a minimal amount of sweet onion teriyaki.

Healthy Subway Meal Comparison Table

Item (6-inch on Multigrain)	Calories	Protein (g)	Fiber (g)	Sodium (mg)	Notes
Oven-Roasted Turkey Sub	270	21	5	820	A great low-calorie, high-protein starting point.
Rotisserie-Style Chicken Sub	310	25	5	760	A good balance of flavor and lean protein.
Veggie Delite Sub	210	10	5	370	The lowest calorie and sodium option, easy to customize.
Roast Beef Sub	310	25	5	790	High in protein, surprisingly lean for a red meat option.
Grilled Chicken No Bready Bowl	200	35	3	N/A	Lowest calorie bowl option, high in protein.

Conclusion: Making the Best Choice for Your Body

The healthiest thing you can eat at Subway isn't a single item, but a thoughtfully constructed meal. By prioritizing whole-grain bread or a veggie-rich bowl, choosing lean proteins like oven-roasted turkey or rotisserie-style chicken, and loading up on fresh vegetables, you can create a balanced and nutritious fast-food meal. Always be mindful of your sauce, cheese, and portion sizes to control calories and sodium. With a little customization, Subway can be a convenient part of a healthy diet.

For more detailed nutritional information, consult the official Subway website's nutrition page, which breaks down the content of all ingredients, including bread, protein, vegetables, and condiments. {Link: Subway https://www.health.com/nutrition/is-subway-healthy}

Frequently Asked Questions

Which Subway bread is the healthiest?

The Hearty Multigrain bread is generally considered the healthiest option at Subway due to its higher fiber and protein content, and relatively lower calories and sodium compared to many other breads.

Is the Tuna sandwich healthy at Subway?

While tuna provides omega-3 fatty acids, Subway's tuna is mixed with mayonnaise, making it one of the higher-fat options. For a healthier choice, consider lean meats like oven-roasted turkey or grilled chicken.

Are wraps healthier than subs at Subway?

Not necessarily. Wraps often contain a footlong portion of meat, meaning they can have more calories and sodium than a 6-inch sub. A 6-inch sub on Hearty Multigrain bread can be a more controlled and balanced option.

What is the lowest calorie item at Subway?

The Veggie Delite sub or salad (without cheese or heavy dressings) is typically the lowest-calorie menu item. The Veggie Delite Mini Sub is even lower, making it great for controlling portions.

How can I reduce sodium in my Subway order?

To reduce sodium, choose lean protein like rotisserie-style chicken, skip the processed cheeses, and opt for sauces like vinegar and mustard instead of creamy, high-sodium dressings.

What is the best sauce to get at Subway for a healthy diet?

The healthiest sauces are those that are low in calories and sugar. Good choices include red wine vinegar, yellow mustard, and the Sweet Onion Teriyaki sauce.

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

A salad or No Bready Bowl is an excellent low-carb, high-vegetable choice, especially if you get a double portion of lean protein. However, a 6-inch sub on multigrain bread with lean protein can also be a very healthy and balanced meal.