Your Guide to Making the Healthiest Subway Sub
Subway is often lauded as a healthier fast-food alternative due to its emphasis on fresh vegetables and customizable options. However, not all sandwiches are created equal, and ingredients can significantly impact the final nutritional value. By understanding what to choose and what to avoid, you can build a sub that is both delicious and genuinely healthy.
The Top Contenders for Healthiest Sub
Several menu items stand out as particularly healthy choices, especially when customized correctly. These options generally fall under Subway's Fresh Fit menu, certified by the American Heart Association for meeting specific nutritional criteria.
- Veggie Delite: The Veggie Delite is arguably the healthiest option in terms of calories and fat. A 6-inch sub contains a mix of fresh vegetables like lettuce, spinach, tomatoes, cucumbers, and onions, providing a significant boost of vitamins and fiber with minimal fat. It's a great choice for vegetarians and anyone looking to maximize their vegetable intake.
- Oven-Roasted Turkey: This is a dietitian-recommended option due to its low-fat, high-protein content. A 6-inch sub is a great source of lean protein and can be loaded with vegetables to create a filling and nutritious meal.
- Rotisserie-Style Chicken: For a warm and savory option, the Rotisserie-Style Chicken is a top pick. Unlike some processed chicken products, this protein is prepared simply, without extra additives. Like the turkey, it's a fantastic source of lean protein and pairs well with a variety of fresh veggies.
- Black Forest Ham: With a decent protein count and low calories and fat, the Black Forest Ham is another solid choice. It provides a flavorful base for a sub when paired with a generous selection of fresh produce.
- Roast Beef: A good choice for those seeking high protein, the Roast Beef sub is lean and flavorful. It offers a balanced macronutrient profile, especially when served on whole-grain bread with plenty of vegetables.
Building Your Own Healthy Sub
The power of customization at Subway is your greatest asset. Here's how to build a sub that aligns with your health goals.
Bread and Wraps Your choice of vessel is the first step. To increase fiber and nutritional value, opt for:
- 9-Grain Wheat or Hearty Multigrain: These breads are higher in fiber and offer more complex carbohydrates, helping you feel fuller for longer.
- Wraps: While some wraps can contain more calories than bread, the Veggie Delite wrap is a relatively low-calorie option if you prefer this format.
- Avoid: Options like white bread, Italian Herbs and Cheese, or flatbread can add unnecessary calories and processed ingredients.
Protein Power Your main filling should be lean and low in saturated fat. Prioritize:
- Lean meats: Oven-Roasted Turkey, Rotisserie-Style Chicken, and Roast Beef are excellent choices.
- Plant-based: The Veggie Delite is a great option, but you can also add a veggie patty in some locations.
- Limit or Avoid: Processed meats like pepperoni, salami (found in the B.M.T.), Cold Cut Combo, and the tuna salad (high in fat due to mayonnaise) should be limited or avoided.
Fill it with Fiber This is where you can supercharge your sub with nutrients. Load up on an array of fresh, crunchy vegetables. Go for:
- Lettuce
- Spinach
- Tomatoes
- Cucumbers
- Green peppers
- Onions
- Jalapeños
- Banana peppers
- Olives
Smart Sauces and Toppings Sauces can quickly add a hidden calorie and sugar load. Choose wisely:
- Best choices: Vinegar, Yellow Mustard, Deli Brown Mustard, and the Sweet Onion dressing are among the lowest-calorie options.
- Healthy Fats (in moderation): Add a healthy fat source like avocado for flavor and satiety.
- Avoid: Creamy sauces like ranch, chipotle southwest, and mayonnaise are high in calories and fat.
Cheese and Extras While cheese can add protein and calcium, it also adds calories, fat, and sodium. Consider:
- Provolone or Swiss: These can be slightly better options than fattier cheeses.
- Skip the cheese: For the lowest fat and sodium option, skip it altogether.
- Avoid extras: Add-ons like bacon, pepperoni, and meatballs significantly increase the calorie and fat content.
Subway Sub Comparison Table
| Feature | 6" Veggie Delite | 6" Oven-Roasted Turkey | 6" Rotisserie-Style Chicken |
|---|---|---|---|
| Calories | ~230 | ~280 | ~310 |
| Total Fat | ~2.5g | ~3.5g | ~6g |
| Saturated Fat | ~0.5g | ~1g | ~2g |
| Protein | ~8g | ~18g | ~25g |
| Sodium | ~310mg | ~810mg | ~760mg |
| Key Benefit | Lowest calories & fat | Excellent lean protein | Heart-healthy choice |
Note: Nutritional information is based on the standard recipe with 9-Grain Wheat bread and assumes no cheese or high-calorie sauces. Figures may vary slightly by location and customization.
Conclusion: The Power of Personalized Choice
There isn't a single sub that is definitively healthiest for everyone; the best choice depends on your specific dietary needs and health goals. For the absolute lowest calorie count, the Veggie Delite is the winner. However, for a higher-protein option that is still very healthy, the Oven-Roasted Turkey or Rotisserie-Style Chicken on 9-Grain Wheat bread with plenty of fresh vegetables is an excellent choice. By focusing on lean proteins, fiber-rich vegetables, and low-calorie condiments, you can transform almost any Subway visit into a nutritious and satisfying meal. For more guidance on healthy fast-food options, see this Healthline article on Subway Nutrition.
