What is the most healthy thing to eat at Subway? A Guide to Nutritious Choices

According to nutritional data, many of Subway's 'Fresh Fit' options can be built with under 400 calories for a 6-inch sub. The question of what is the most healthy thing to eat at Subway depends on your specific dietary goals, but making smart choices of fresh ingredients is key.

Quick Summary

Guidance on how to navigate the Subway menu for optimal nutrition by selecting the right bread, lean proteins, and low-calorie sauces. The article explores menu options like sandwiches, salads, and protein bowls while highlighting customization strategies for healthier choices.

Key Points

• Start with a Nutritious Base: Choose the Veggie Delite or a salad/protein bowl.

• Choose Lean Proteins: Opt for oven-roasted turkey, rotisserie-style chicken, or roast beef.

• Load Up on Vegetables: Maximize vitamin and fiber intake.

• Be Mindful of Add-ons: Restrict high-fat cheeses and sauces.

• Control Your Portions: A 6-inch sub or salad is a sensible size.

• Skip the Sugary Extras: Choose water, unsweetened tea, or apple slices.

Navigating a fast-food menu while trying to maintain a healthy diet can be challenging, but Subway offers a wealth of customization that makes it possible. Instead of defaulting to a single 'healthiest' item, the best strategy is to understand how to build a nutritious meal from the ground up, whether you choose a sandwich, salad, or wrap. By focusing on lean proteins, fiber-rich vegetables, and minimal fats from dressings and cheeses, you can create a satisfying and healthy meal.

Building a Healthier Sandwich

Your journey to a healthier Subway meal starts with the basics. Every choice you make, from the bread to the sauce, impacts the overall nutritional profile.

Choosing Your Bread and Base

Starting with Hearty Multigrain Bread is recommended for its fiber content. Another option is to turn any sandwich into a salad or protein bowl. It's worth noting that some wraps may have more carbohydrates than certain bread choices. Consulting Subway's current nutritional information is always advisable.

Selecting Lean Proteins

Opt for lean protein sources to help manage calories and fat. Examples include Oven-Roasted Turkey, Rotisserie-Style Chicken (which has less sodium than grilled chicken), Roast Beef, or the Veggie Patty, which offers a good source of vegetables and fiber.

Maximizing Your Veggies

Boost fiber, vitamins, and minerals by adding a generous amount of fresh vegetables. Options like spinach, lettuce, green peppers, cucumbers, tomatoes, onions, banana peppers, and jalapeños are great choices. Keep in mind that pickled vegetables and olives can increase sodium content. Adding avocado provides healthy fats but also adds calories.

Making the Smart Choices with Add-ons

Additions like cheese and sauces can significantly alter the health profile of your meal.

Cheeses and Condiments

Consider limiting or skipping cheese to reduce calories and fat. When it comes to sauces, it's best to avoid creamy and mayonnaise-based options. Lighter alternatives include mustard, oil and vinegar, or a low-fat vinaigrette. The Sweet Onion sauce is lower in fat but contains more sugar.

Comparison of Healthy Subway Options

A comparison of approximate nutritional values for some healthy 6-inch options on multigrain bread with standard vegetables, excluding cheese and sauce, is available on {Link: Subway.com https://www.subway.com/en-us/-/media/northamerica/usa/nutrition/nutritiondocuments/us_nutrition_1,-d-,29,-d-,24.pdf}. This resource lists options like Veggie Delite, Rotisserie-Style Chicken, Oven-Roasted Turkey, and Roast Beef, detailing their protein, calorie, fat, sodium, and fiber content, along with key health benefits.

A Complete Healthy Order

Complement your sub or salad with a healthy side such as baked chips or apple slices. For your drink, choose water, unsweetened iced tea, or a low-sugar beverage instead of sugary sodas.

Conclusion: Customization is the Key

Ultimately, the healthiest choice at Subway is the meal you customize thoughtfully. By opting for a whole-grain base or salad, incorporating lots of vegetables, choosing lean proteins, and using light sauces, you can create a meal that is both nutritious and satisfying. Using Subway's nutritional information allows you to personalize your order for a healthy fast-food experience.

Key takeaways

• Go Lean on Protein: Choose lean meats like oven-roasted turkey or rotisserie-style chicken.
• Prioritize a Veggie Base: The Veggie Delite sub or salad is the lowest-calorie base.
• Choose Whole-Grain Bread: Select multigrain bread for more fiber.
• Sauce and Cheese with Caution: Limit cheese and opt for low-calorie sauces like mustard or oil and vinegar.
• Load Up on Fresh Veggies: Maximize nutrient intake with plenty of vegetables.
• Consider a Salad: A salad is a very low-carb and low-calorie option.
• Control Your Portions: A 6-inch sub or salad is a sensible portion size.
• Skip the Sugary Extras: Choose water or apple slices over high-sugar drinks and sides.

FAQs

Question: What is the lowest calorie sandwich at Subway? Answer: The 6-inch Veggie Delite on Hearty Multigrain bread with only vegetables and no cheese or high-calorie sauces.

Question: Are wraps a healthier choice than bread at Subway? Answer: Not always; some wraps can be higher in calories and sodium than a 6-inch sub. Salads or protein bowls are generally lower in calories and carbs.

Question: What kind of sauce is best for a healthy sandwich? Answer: Low-calorie options like yellow mustard, deli-mustard, red wine vinegar, or simple oil and vinegar. Avoid creamy or mayonnaise-based sauces.

Question: Can I have a healthy, high-protein meal at Subway? Answer: Yes, build a protein bowl or 6-inch sub with a lean protein like rotisserie chicken or roast beef and plenty of vegetables. You can also add extra meat.

Question: Is the tuna salad a healthy option at Subway? Answer: Subway's tuna salad is mixed with a lot of mayonnaise, making it high in fat and calories, and generally less healthy than lean meat or vegetable options.

Question: How can I reduce the sodium in my Subway order? Answer: Limit deli meats, avoid salty cheeses, and choose low-sodium dressings like vinegar. Load up on fresh vegetables.

Question: Are there any healthy sides at Subway? Answer: Yes, baked chips or apple slices are healthier side options than regular chips or cookies. Water or unsweetened tea are better drink choices than soda.

Frequently Asked Questions

What is the lowest calorie sandwich at Subway?

The 6-inch Veggie Delite, with just vegetables and no cheese or high-calorie sauces on Hearty Multigrain bread, is the lowest-calorie sandwich option.

Are wraps a healthier choice than bread at Subway?

Not necessarily. Some wraps can contain more calories and sodium than a 6-inch sub. For a lower-calorie and lower-carb meal, a salad or protein bowl is a better choice.

What kind of sauce is best for a healthy sandwich?

Opt for low-calorie, low-fat sauces like yellow mustard, deli-mustard, red wine vinegar, or simple oil and vinegar. Avoid high-fat, high-sugar options like ranch, chipotle southwest, and mayonnaise.

Can I have a healthy, high-protein meal at Subway?

Yes. Build a protein bowl or 6-inch sub with a lean protein like rotisserie chicken or roast beef, and add plenty of fresh vegetables. You can also ask for extra meat to boost protein content further.

Is the tuna salad a healthy option at Subway?

While tuna is a good source of protein, Subway's tuna salad is mixed with a significant amount of mayonnaise, making it high in fat and calories. It is often a less healthy choice than the lean meat or vegetable options.

How can I reduce the sodium in my Subway order?

Reduce sodium by limiting deli meats, which are typically high in salt. Stick to fresh vegetables, avoid salty cheeses like American, and choose low-sodium dressings like simple vinegar.

Are there any healthy sides at Subway?

Yes, you can opt for apple slices or baked chips instead of regular chips or cookies. Pairing your meal with water or unsweetened tea is also a healthier choice than soda.