What's Healthy at Subway? A Complete Guide to Making Smart Choices

While many assume fast food is inherently unhealthy, Subway offers a wide range of customizable options that can fit into a healthy diet. This guide answers the common question, 'what's healthy at Subway?' by exploring the best ingredients and ordering strategies.

Quick Summary

Navigate the Subway menu with confidence by understanding how to select low-calorie breads, lean proteins, and nutrient-dense vegetables. This guide helps you build nutritious and delicious fast-food meals.

Key Points

• Start with the Right Base: Choose Hearty Multigrain or Flatbread to maximize fiber and control calories from the start.

• Prioritize Lean Proteins: Stick to options like oven-roasted turkey, roast beef, and rotisserie chicken for lower saturated fat and sodium.

• Load Up on Vegetables: Pile on all the fresh veggies available to boost fiber, vitamins, and minerals.

• Watch Your Condiments: Use low-calorie sauces like mustard or oil and vinegar, and be cautious with high-fat, high-sodium options like ranch and chipotle southwest.

• Consider Alternatives: Opt for a protein bowl or salad instead of a sub to easily reduce carbs and calories.

• Customize for Control: Don't be afraid to customize your order by minimizing cheese or requesting a 6-inch portion to better manage your intake.

The Foundation: Choosing Your Bread

Your journey to a healthier Subway meal starts with the bread, which can surprisingly contribute a significant amount of sodium and refined carbohydrates. Opting for the right base is crucial for controlling calories and boosting fiber intake.

• Hearty Multigrain: This is arguably the best choice, offering more fiber and a richer nutrient profile than other bread options.
• Artisan Italian (White): A lower-calorie option, but it lacks the fiber of the multigrain bread.
• Flatbread: Also low in calories and has no added sugar, making it a good base, though it's lower in fiber.
• Wraps: While seemingly a lighter choice, wraps are often higher in sodium and carbohydrates than standard 6-inch breads.

The Protein Powerhouse: Selecting Lean Meats

Subway's protein selection varies greatly in its nutritional impact. Choosing lean options can help you control saturated fat and sodium, key for a healthy diet.

Lean Protein Choices

• Oven-Roasted Turkey
• Roast Beef
• Rotisserie-Style Chicken
• Black Forest Ham
• Veggie Patty / Veggie Delite (for plant-based)

Proteins to Approach with Caution

• Tuna Salad: Often high in fat due to mayonnaise.
• Italian B.M.T. / Spicy Italian: These processed meats are very high in sodium and saturated fat.
• Meatball Marinara: High in fat and made with processed meat.

The Veggie Advantage: Load Up on Freshness

One of the biggest advantages of eating at Subway is the ability to pile on fresh vegetables. This is where you can truly boost the nutritional value of your meal with fiber, vitamins, and minerals.

Healthy Vegetable Choices

• Spinach and lettuce
• Tomatoes and cucumbers
• Green peppers and onions
• Pickles and jalapenos
• Black olives

Adding avocado provides heart-healthy monounsaturated fats, though it does increase calories.

Sauces and Toppings: The Calorie Culprits

Many of the sauces and extra toppings can quickly derail a healthy meal plan by adding empty calories, fat, and sodium. Choose wisely to maintain control.

Healthier Sauce and Topping Options

• Yellow Mustard
• Red Wine Vinegar
• Sweet Onion Teriyaki (use sparingly)
• Hot Sauce or Buffalo Sauce
• Oil and Vinegar mixture
• Light Mayonnaise (use sparingly)

Sauces and Toppings to Limit or Avoid

• Ranch Dressing
• Chipotle Southwest
• Mayonnaise
• Extra Cheese: American cheese and processed cheddar add significant calories and sodium.

Beyond the Sub: Healthy Alternatives

Subway offers more than just sandwiches. Salads and protein bowls are excellent ways to avoid excess carbohydrates while maximizing vegetables and protein. Simply choose a lean protein and load up on your favorite veggies. For a lighter meal, consider an apple slices side instead of chips or cookies.

Building Your Perfect Healthy Subway Meal

To construct a truly healthy and balanced meal, follow these simple steps:

1. Start with the base: Choose a 6-inch sub or a salad bowl.
2. Pick your protein: Select a lean protein like oven-roasted turkey or chicken.
3. Go green: Request all the available fresh vegetables.
4. Control the condiments: Opt for low-calorie sauces like mustard, oil, and vinegar.
5. Be mindful of cheese: Either skip the cheese or ask for just a single slice.
6. Add smart extras: Consider avocado for healthy fats, or a light side like apple slices.

Comparison: Healthy vs. Higher-Calorie Subs

This table illustrates how smart choices can drastically change the nutritional profile of your meal. All values are approximate for a 6-inch sub with standard vegetables but no cheese unless specified.

Item	Calories	Total Fat	Sodium (mg)	Notes
Healthy Choice: 6" Turkey Breast	270	4g	810	Based on Multigrain bread, no cheese/mayo.
Less Healthy Choice: 6" Spicy Italian	470	24g	1300	Includes processed meats, can be higher with cheese/mayo.
Healthy Choice: Rotisserie Chicken Salad	150	5g	760	No bread, lower carbs, and calories.
Less Healthy Choice: Italian B.M.T.®	400	16g	1180	High sodium from cured meats.

Conclusion: Making Smart Choices at Subway

Subway can be a healthy fast-food option, but it is not inherently healthy. The final nutritional value of your meal depends on your choices. By focusing on whole-grain breads, lean proteins, and an abundance of fresh vegetables, you can create a satisfying and nutritious meal. It is also important to be mindful of high-calorie, high-sodium sauces and processed meats. Ultimately, customization and portion control are the keys to a healthier Subway experience. For additional nutritional resources, visit a reputable source like Health.com for insights into fast-food options.

Frequently Asked Questions

What is the healthiest bread at Subway?

The healthiest bread options at Subway are the Hearty Multigrain and the Artisan Flatbread. The Multigrain provides more fiber, while the Flatbread is lower in calories with no added sugar.

Which proteins should I choose for weight loss at Subway?

For weight loss, opt for lean protein sources such as oven-roasted turkey, roast beef, or rotisserie-style chicken. These are lower in fat and calories than cured or processed meats.

How can I reduce the sodium in my Subway order?

To reduce sodium, limit processed deli meats, choose a lower-sodium bread like Multigrain, and avoid high-sodium sauces like ranch and chipotle southwest. Piling on fresh veggies also helps.

What sauces are considered low-calorie at Subway?

Lower-calorie sauce options include yellow mustard, red wine vinegar, and the sweet onion sauce. Avoid creamy, high-fat sauces like mayonnaise and ranch dressing, which add significant calories.

Are salads at Subway always a healthier choice than a sub?

Salads can be a healthier choice as they eliminate the bread, reducing carbs and calories. However, you must be mindful of high-calorie add-ons like creamy dressings and excessive cheese.

Is the tuna sandwich healthy at Subway?

Subway's tuna sandwich is not the healthiest option, as it is mixed with mayonnaise, making it one of the highest-fat items on the menu. Opt for a leaner protein if you are watching your fat intake.

Can I eat at Subway while on a diet?

Yes, you can eat at Subway while on a diet by making smart, conscious choices. Focusing on a 6-inch sub or salad with lean protein, lots of vegetables, and minimal high-calorie condiments is key.