Comparing the Nutritional Landscape of Subway and Arby's
When faced with the fast-food dilemma of choosing between Subway and Arby's, the perception often leans toward Subway as the healthier option due to its emphasis on fresh vegetables. However, a closer look at the nutritional facts reveals a more complex picture. For those trying to make mindful dietary choices, understanding the differences in core ingredients, customization options, and typical menu items is crucial.
Core Offerings and Ingredient Quality
At its core, Subway's model is built on customizable sandwiches, wraps, and salads. This gives diners a significant degree of control over their meal's nutritional content, allowing them to load up on vegetables while limiting high-fat condiments and cheeses. Their lean protein options, such as the Oven Roasted Turkey or Rotisserie-Style Chicken, are often cited by nutritionists as some of the better fast-food choices available. However, it's important to note that many of Subway's deli meats are processed, and their breads can contain added sugars or refined flours.
Arby's, on the other hand, is known for its roast beef, which can be a good source of protein and iron. While the base protein is a solid choice, Arby's signature sandwiches are often layered with processed cheeses and sauces that significantly increase their fat, sodium, and calorie counts. Menu items like the Beef 'n Cheddar are notoriously high in these less-desirable nutritional elements. Arby's also offers other, less nutritious options like fried chicken and heavy milkshakes, which typically contain higher levels of sugar and calories.
A Deeper Dive into Customization
Subway's reputation for being 'healthy' stems from its potential for customization. By choosing a 6-inch sub on whole-wheat bread with lean protein, no cheese, and plenty of vegetables, you can create a meal that is relatively low in calories and fat, yet high in fiber. Conversely, adding extra meat, cheese, and creamy sauces can quickly transform a sub into a calorie-and-sodium bomb.
Customization at Arby's is more limited but still possible. Choosing a regular size roast beef sandwich over a larger one, or opting for a salad with a lighter dressing, can make a difference. Nutritionists suggest ways to mitigate the damage, such as asking for sauce on the side or even eating only half the bun. The Roast Turkey Farmhouse Salad is a prime example of a healthier, high-protein, and lower-carb option on their menu.
Table: Nutritional Comparison of Typical Menu Items
| Item (Classic Size) | Restaurant | Calories | Fat (g) | Sodium (mg) | Protein (g) |
|---|---|---|---|---|---|
| 6" Oven Roasted Chicken Sub | Subway | 320 | 5 | 640 | 23 |
| Classic Roast Beef Sandwich | Arby's | 360 | 14 | 970 | 23 |
| 6" Sweet Onion Chicken Teriyaki Sub | Subway | 380 | 4.5 | 900 | 26 |
| Classic Beef 'n Cheddar | Arby's | 450 | 18 | 1310 | 24 |
| 6" Italian B.M.T.® Sub | Subway | 560 | 11 | 1570 | 30 |
| Half Pound Roast Beef Sandwich | Arby's | 610 | 30 | 2040 | 48 |
Note: Nutritional values can vary based on toppings and sauces. Sources provided where available.
The Sodium and Fat Conundrum
One of the biggest concerns with fast food is its high sodium content, and both Subway and Arby's are not exempt. While Subway's calorie counts can be lower on average, many of its sandwiches, even the seemingly healthy ones, can be quite high in sodium. For instance, a 6" Sweet Onion Chicken Teriyaki sub contains 900 mg of sodium, a significant portion of the daily recommended limit. Arby's sandwiches, particularly the larger and cheesier options, can have even higher sodium and saturated fat levels. This means that even with healthier intentions, a single meal at either restaurant can get you close to or over your recommended daily intake of sodium.
The Verdict: It's About Mindful Ordering
The fundamental takeaway is that neither Subway nor Arby's is inherently 'healthier' across the board; it's a matter of deliberate, mindful ordering. Subway offers more opportunities to build a lower-calorie, lower-fat meal from the ground up, thanks to its customizable options and fresh vegetables. Arby's, while offering high-protein options, has a menu that more easily leads to high-calorie, high-sodium meals. For those seeking the absolute healthiest option, a Subway salad or a 6-inch sub with lean protein and minimal condiments is likely the better choice. For those preferring roast beef, being cautious with portion size and sauce additions is key at Arby's.
The final decision depends on your dietary goals and priorities. Are you primarily concerned with calories, sodium, fat, or a balance of all three? By paying close attention to nutritional information and making smart choices, you can navigate either menu more effectively. The illusion of Subway as an automatically healthy option should be cast aside, and the reality of Arby's as potentially unhealthy should be considered with the potential for better choices in mind. For additional guidance on building healthier meals at fast-food restaurants, consulting authoritative nutrition resources like Healthline can be helpful.
Conclusion
In the Subway versus Arby's debate, Subway generally offers more pathways to a healthier meal through its customizability. However, the healthfulness of any meal depends heavily on consumer choices regarding bread, fillings, and condiments. Both restaurants have options that can be high in sodium, fat, and calories if not chosen carefully. Arby's can provide high-protein meals but with generally higher fat and sodium counts. Ultimately, the healthier choice comes down to diligent menu navigation and personal nutritional priorities, not just the restaurant name. A truly healthy fast-food meal requires conscious effort from the consumer. For health-conscious diners, opting for smaller portions, less cheese, fewer sauces, and more vegetables will always be the best strategy, regardless of the restaurant.
