What's the Healthiest Thing to Eat at Subway?

Subway was once lauded for its health-conscious options, but modern nutritional analysis shows that not all of its menu is created equal. Finding the healthiest thing to eat at Subway requires a strategic approach that prioritizes fresh vegetables, lean protein, and mindful customization.

Quick Summary

A guide to navigating the Subway menu for optimal nutrition. Provides strategies for selecting low-calorie ingredients and lean proteins while avoiding high-fat and high-sodium additions. Explores the best sandwich and salad options and how small customizations can significantly impact the overall health profile of your meal.

Key Points

• Start with the Base: Opt for a six-inch 9-Grain Wheat sub or a salad bowl to maximize fiber and reduce calories.

• Choose Lean Proteins: Select Oven-Roasted Turkey, Rotisserie-Style Chicken, or Roast Beef for high protein with lower saturated fat.

• Pile on the Veggies: Load up on fresh vegetables like lettuce, spinach, cucumbers, and tomatoes to increase nutrients and satiety.

• Mind Your Condiments: Use low-calorie dressings like red wine vinegar and mustard while avoiding creamy, high-fat sauces.

• Go Easy on the Extras: Skip the cheese, high-fat meats, and sugary drinks to keep calories and sodium in check.

• Consider the Veggie Delite: For a low-calorie, plant-based option, the Veggie Delite sub or salad is an excellent choice.

Navigating the Menu: Your Healthy Subway Strategy

Eating healthily at a fast-food restaurant like Subway is not a matter of luck; it's a matter of choice. The key lies in understanding the menu and customizing your order to maximize nutritional value while minimizing calories, sodium, and saturated fat. This requires making smart decisions about your bread, protein, vegetables, and condiments.

Choose Your Base Wisely: Subs vs. Salads

Your first decision is whether to have a sub or a salad. While the classic six-inch sub can be a healthy option, skipping the bread altogether and opting for a salad is the most calorie-conscious choice.

• For Subs: Opt for the 9-Grain Wheat Bread, which is higher in fiber and lower in carbohydrates than its white bread counterparts. The Mini Sub size is also an excellent way to control portion size and overall calorie intake.
• For Salads: A base of fresh spinach and lettuce packed with a variety of vegetables offers the highest concentration of vitamins, minerals, and fiber for the lowest number of calories.

Selecting Lean Protein Options

Not all protein at Subway is created equal. Some meats are processed and high in sodium, while others offer a lean, protein-packed foundation for your meal. Opting for lean proteins is a fundamental step in building the healthiest meal possible.

• Top Picks: The Oven-Roasted Turkey, Roast Beef, and Rotisserie-Style Chicken are excellent sources of lean protein. They are lower in saturated fat and calories compared to options like meatballs or Italian B.M.T..
• Vegetarian Options: The Veggie Delite sub or salad, which can be customized with hummus, is a fantastic vegetarian option, rich in vitamins and fiber.

Piling on the Vegetables

One of the biggest advantages of eating at Subway is the wide array of fresh vegetables available. Maximize your nutrient intake by asking for extra veggies. The more you add, the fuller you'll feel with fewer calories.

• Recommended Veggies: A mix of crunchy vegetables like cucumbers, tomatoes, and green peppers, along with leafy greens like spinach and lettuce, should form the core of your meal. Including avocado adds healthy fats that promote satiety, though it does increase calorie count.

Condiments and Toppings: Proceed with Caution

This is where a seemingly healthy meal can take a sharp turn. High-fat, high-sugar sauces and extra cheese can quickly add hundreds of calories and a significant amount of sodium. The best approach is to choose minimal, low-calorie additions.

• Best Choices: Stick to classic yellow mustard, red wine vinegar, or simple oil and vinegar dressing. The Sweet Onion sauce is another relatively low-calorie option.
• What to Avoid: Steer clear of creamy dressings like Ranch and Chipotle Southwest, and limit high-sodium cheeses like American.

The Healthiest Options on the Subway Menu: A Comparison

Menu Item	Calories (6-inch)	Protein (g)	Fat (g)	Sodium (mg)	Customization Tips
Veggie Delite	230	9	3	500	Add avocado for healthy fats; use vinegar dressing.
Oven-Roasted Turkey	280	18	4.5	1000	Use mustard, add extra spinach, skip cheese.
Black Forest Ham	290	18	5	1260	High sodium; request light sauce and no extra salt.
Rotisserie-Style Chicken	310	25	6	760	A great protein source; load up on low-sodium veggies.
Roast Beef	310	25	5	790	High in protein; a heartier, leaner choice.

Note: Nutrition information can vary slightly by location and preparation.

A Simple Step-by-Step Order for Health

1. Start with the base: Choose a six-inch on 9-Grain Wheat Bread or a salad bowl.
2. Pick your protein: Go for Oven-Roasted Turkey or Rotisserie-Style Chicken.
3. Go wild with veggies: Ask for all the fresh vegetables like lettuce, spinach, tomatoes, cucumbers, green peppers, and onions.
4. Add flavor without the guilt: Top with a light dressing like red wine vinegar and olive oil or simple yellow mustard.
5. Minimize the extras: Skip the cheese, extra meats, and creamy sauces.
6. Complete the meal: Pair with a glass of water instead of a sugary soda.

Conclusion

While Subway offers a convenient and seemingly healthy fast-food option, the true healthiness of your meal ultimately depends on your choices. By selecting whole-grain bread or a salad base, opting for lean protein, loading up on vegetables, and being mindful of high-calorie condiments and extras, you can transform a standard fast-food meal into a nutritious and satisfying one. The healthiest thing to eat at Subway isn't a fixed menu item but a custom-built meal tailored to your specific dietary goals.

Further Reading

For additional nutritional facts and details on Subway's offerings, consult the official source: Subway's U.S. Nutrition Information.

Frequently Asked Questions

What is the lowest calorie option at Subway?

The Veggie Delite salad is the lowest calorie option available, providing a nutrient-dense meal with minimal calories, especially when paired with a light, non-creamy dressing.

Is the Sweet Onion Chicken Teriyaki a healthy option?

The Sweet Onion Chicken Teriyaki is a higher-calorie option compared to other subs, mainly due to the sauce's sugar content. While it contains lean protein, better choices for a very healthy meal exist.

What is the best bread choice for diabetics at Subway?

For those with diabetes, the 9-Grain Wheat Bread or Hearty Multigrain is the best option because of its higher fiber content, which helps regulate blood sugar levels.

Are Subway wraps healthier than subs?

Contrary to popular belief, wraps can have more carbs and calories than a six-inch sub, depending on the ingredients. For the most calorie-conscious option, a salad bowl is the best choice.

How can I reduce the sodium in my Subway meal?

To reduce sodium, choose lean, unprocessed meats, skip or limit cheese, and opt for sauces like vinegar and oil instead of high-sodium alternatives like certain creamy dressings and hot pepper relish.

Is adding avocado to my sub healthy?

Yes, adding avocado is a great way to incorporate healthy unsaturated fats into your meal, promoting satiety and offering heart health benefits. However, it will increase the total calorie count.

What Subway breakfast is healthiest?

A 6-inch Egg White & Cheese on Multigrain Flatbread is a healthier breakfast choice compared to high-carb wraps. Adding spinach and other vegetables can further boost its nutritional profile.