Lean Protein is the Healthiest Choice
When navigating the Subway menu, the healthiest meat choices are consistently the lean proteins. These include options like oven-roasted turkey breast, rotisserie-style chicken, and roast beef. These meats offer high protein content with lower levels of saturated fat and calories compared to other options. Focusing on lean protein is an effective strategy for weight management and heart health. However, it is important to be mindful of sodium, as some deli meats can be higher in salt. By combining these lean meats with fiber-rich vegetables and whole-grain bread, you can create a balanced and satisfying meal.
Why Choose Lean Proteins?
- Higher Protein: Lean protein sources provide essential amino acids needed for muscle repair and growth, and help keep you feeling full longer.
- Lower Saturated Fat: Choosing meat with less saturated fat is beneficial for heart health and helps to manage cholesterol levels.
- Calorie Control: Lower-calorie proteins allow for more flexibility with other ingredients, like extra vegetables, without significantly increasing the overall calorie count.
The Best Lean Meats at Subway
Oven-Roasted Turkey Breast Considered a top choice by many dietitians, the oven-roasted turkey breast is a reliable source of lean protein. It is low in both calories and saturated fat, providing a solid nutritional base for your sub. For example, a 6-inch sub contains a notable amount of protein and is relatively low in fat.
Rotisserie-Style Chicken For those who prefer chicken, the rotisserie-style chicken is another excellent option. It offers a higher protein content than many other meats and is lower in sodium than some alternatives, especially compared to the processed chicken strips. When building your sub, remember to specify rotisserie-style to avoid the more processed grilled chicken.
Roast Beef Surprisingly lean, roast beef is a great choice for those seeking a high-protein, low-fat sandwich. It is a good source of iron and is relatively low in saturated fat. The roast beef protein bowl is also highlighted by nutrition experts as a good, balanced meal option.
Meat Options to Approach with Caution
While Subway offers many healthy choices, some meat options are best consumed sparingly due to higher fat and sodium content. The following are examples of meats that are higher in fat, sodium, or both:
- Italian B.M.T.®: This option, featuring salami, pepperoni, and ham, is significantly higher in fat and sodium compared to lean alternatives.
- Spicy Italian: Similarly, the Spicy Italian sub contains pepperoni and salami, which pushes its sodium and fat content to much higher levels.
- Tuna Salad: While tuna itself is healthy, Subway's tuna salad is typically made with mayonnaise, which substantially increases its total fat and calorie count.
- Meatballs: These are often higher in saturated fat and sodium than the leaner meat options on the menu.
Customizing Your Sub for Health
Making a healthy choice at Subway involves more than just the meat. Here is a quick guide to building a nutritious sub:
- Bread: Choose 9-Grain Wheat for added fiber, or stick with Italian (white) or Hearty Italian if you prefer, but be aware of higher sodium options like Italian Herbs and Cheese.
- Vegetables: Load up on all the fresh vegetables, including lettuce, spinach, tomatoes, cucumbers, green peppers, and onions, for extra vitamins, minerals, and fiber.
- Cheese: Opt for cheeses lower in sodium like provolone or mozzarella instead of American cheese, or skip the cheese entirely to reduce calories and sodium.
- Condiments: Pick lower-calorie, low-fat options such as mustard, vinegar, or vinaigrette. Avoid creamy, high-sodium sauces.
Nutritional Comparison of Subway Meats (6-inch sub)*
| Meat Option | Calories | Total Fat (g) | Saturated Fat (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Oven-Roasted Turkey | 270 | 5 | 1 | 21 | 820 |
| Rotisserie-Style Chicken | 310 | 6 | 2 | 25 | 760 |
| Roast Beef | 310 | 5 | 2 | 25 | 790 |
| Black Forest Ham | 280 | 4 | 1 | 20 | 860 |
| Tuna Salad | 470 | 25 | 5 | 20 | 690 |
*Values may vary slightly based on specific bread, cheese, and vegetable additions.
Conclusion: Choosing a Healthy Subway Sandwich
Selecting the healthiest meat at Subway is a straightforward process focused on choosing lean protein options and customizing your sub with care. The top contenders for healthy choices are the oven-roasted turkey, rotisserie-style chicken, and roast beef due to their high protein and lower fat content. To further optimize your meal, choose a whole-grain bread, load up on fresh veggies, and be selective with your cheese and sauces to keep calories and sodium in check. Ultimately, a balanced approach to your Subway order can result in a quick-service meal that aligns with your health goals, proving that fast food can indeed be a smart choice.
Additional Tips for a Healthier Subway Meal
For those on a strict low-sodium diet, even the healthier meats at Subway may contain higher-than-desired sodium levels due to processing. Consider ordering a Veggie Delite sub or salad to significantly cut sodium. To add more protein, you can request extra vegetables or avocado instead of doubling up on meat. The tuna sub, while a source of omega-3s, is high in fat due to the mayonnaise, so a leaner chicken or turkey breast is a better option for weight loss. For more general fast food nutrition advice, resources from authoritative sources can be a useful tool for planning healthy meals on the go.
The Healthy Subway Sandwich Checklist
- Pick the right bread: Opt for 9-Grain Wheat or a wrap for extra fiber.
- Choose lean protein: Stick with oven-roasted turkey, rotisserie-style chicken, or roast beef.
- Double up on veggies: Fill your sub with a generous portion of lettuce, spinach, tomatoes, and more.
- Be mindful of cheese and sauce: Use provolone or mozzarella sparingly, or skip it. Choose low-calorie sauces like vinegar and mustard.
- Consider a salad: For the lowest calorie and carb option, put your chosen lean meat over a bed of greens instead of bread.
