Subway Nutrition: Which Choices Are Healthier?

Subway Nutrition: Which Choices Are Healthier?

For many individuals, Subway is the place the place crunchy bread, melty cheese, a great deal of veggies and a wide range of sauces come collectively in a scrumptious sandwich.

Subway isn’t just any common sandwich store; it particularly caters to health-conscious clients. It offers a nutritious meal when cooking at dwelling is just not attainable. Subway’s specialty has all the time been its customization prospects; you may make your sandwich as wholesome or as unhealthy as you need.

In this text, we are going to take a look at among the healthiest meals you will get on the common sandwich joint. It all will depend on the mix you go for – so learn on to see which decisions you have to be making.


What is the Healthiest Meal at Subway?

Subway’s healthiest meals choices are listed on their Fresh Fit menu. These sandwiches or salads are low in energy and fats whereas being excessive in protein. Most of them have earned the Heart Check Certification tag from the American Heart Association.

Salads provided by the joint are fairly healthy and balanced, with a great deal of greens and a lean protein possibility as nicely. Lettuce, spinach, tomatoes, onions, inexperienced peppers, cucumbers, olives, and a meat protein (if desired) are all current in every salad.

All wholesome sandwiches embrace a nine-grain wheat bread, lettuce, tomatoes, inexperienced peppers, onions, and cucumbers. Check out the next desk to get an thought of essentially the most and least wholesome meals at Subway.

Most Healthy Options Least Healthy Options
6-inch rotisserie fashion rooster sandwich 6-inch rooster and bacon ranch soften sandwich
6-inch oven roasted rooster sandwich 6-inch traditional tuna sandwich
Veggie Delite (sandwich/wrap/salad) Mega soften omelet on 6-inch flatbread
6-inch turkey breast sandwich Bacon, egg and cheese breakfast sandwich
Oven roasted rooster breast salad Turkey and bacon guacamole sandwich
Roast beef salad Flamin’ Hot Crunchy Cheetos (Sides)
Subway membership salad Chicken and bacon ranch salad
Raspberry cheesecake cookie (dessert) Sugar cookie (dessert)

What is the Nutrition Value in Subway Menu?

The dietary worth of among the hottest wholesome meals on the common sandwich joint are as follows:

Meal Calories Protein Carbs Fat Sugar Sodium Fiber
Veggie Delite Salad 50 3g 9g 1g 6g 75mg 4g
Subway Club Salad 140 18g 11g 3.5g 7g 640mg 4g
Oven roasted rooster breast salad 130 19g 9g 2.5g 6g 280mg 4g
6-inch subway membership sandwich 310 23g 46g 4.5g 8g 850mg 5g
6-inch turkey breast sandwich 280 18g 46g 3.5g 7g 760mg 3.5g
6-inch oven roasted rooster sandwich 320 23g 46g 5g 8g 610mg 5g


What are the Best and Worst Subway Toppings?

Your alternative of toppings performs a serious position in deciding the diet in your sub sandwich. Check out the perfect toppings under:

  • cucumbers
  • tomatoes
  • onions
  • bell peppers
  • banana peppers
  • spinach
  • avocado
  • lettuce
  • jalapenos
  • mustard
  • candy onion dressing
  • vinegar


Toppings to keep away from? Check them out:

  • mayonnaise
  • oil and vinegar dressing
  • chipotle southwest dressing
  • meatballs
  • ranch dressing
  • cheese
  • bacon
  • pepperoni
  • sausage


Subway’s extremely customizable menu of subs, wraps, and salads offers ample probability to make a wholesome meal.

However, having so many choices may be daunting at instances — and a few seemingly wholesome picks could also be heavier in energy, fats, salt, and even sugar than you’d think about. However, when you perceive how every merchandise on the menu compares nutritionally, you possibly can put collectively a sandwich that is nutritious, satisfying, and meets your particular dietary wants and tastes.

You can even select to order forward on-line and get an approximation of the diet content material of your personalized sandwich. The Fresh Fit menu offers some prepared choices together with protein and fiber-rich meals below 300 energy alongside along with your each day beneficial vegetable servings.

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