Although Subway encourages you to “eat fresh,” this popular slogan does not accurately reflect the nutritional situation. Although Subway has a healthy menu, not everything on it is nutritious. Continue reading for a list of Subway’s healthy and not-so-healthy meal options.
Dishes that are healthier
The Fresh Fit menu has the majority of Subway’s healthier options. These foods are high in protein and low in calories and fat. The American Heart Association’s Trusted Source has awarded the majority of them Heart-Check Certification (AHA).
This signifies the meal has been verified as a heart-healthy option by the American Heart Association (AHA). Subway is the first fast-food restaurant to receive Heart-Check Certification, according to their website.
The nutrition statistics for some of Subway’s healthiest dishes are listed here.
Heart-Check certification has been awarded to a number of Subway salads. Lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives, and (if desired) a meat protein are all included in each salad. The following are the nutritional data for Heart-Check Certified salads.
|Oven-roasted chicken breast salad||130||2.5g||280mg||19g||4g||6g||9g|
|Veggie Delite salad||50||1g||75mg||3g||4g||6g||9g|
|Black forest ham salad||110||3g||600mg||12g||4g||8g||11g|
|Roast beef salad||140||3.5g||460mg||19g||4g||7g||10g|
|Subway club salad||140||3.5g||640mg||18g||4g||7g||11g|
The salads are only Heart-Check Certified if they are served with Sweet Onion salad dressing. The dressing contributes 40 calories, 0 grams of fat, 85 milligrams of salt, 8 grams of sugar, and 9 grams of carbohydrates to each salad.
Subway’s unhealthiest menu items
Not every Subway sandwich is nutritious. These are the least nutritious options on the menu.
|Six-inch chicken and bacon ranch melt sandwich||610||30g||1,290mg||38g||5g||8g||47g|
|Six-inch chicken Caesar melt sandwich||540||24g||940mg||37g||5g||8g||46g|
|Six-inch classic tuna sandwich||480||25g||580mg||20g||4g||7g||44g|
|Chicken and bacon ranch salad||540||40g||1,290mg||32g||4g||9g||13g|
|Bacon, egg, and cheese breakfast sandwich.||450||18g||1,310mg||25g||4g||6g||44g|
|Spicy Italian salad||300||23g||1,280mg||14g||4g||8g||11g|
|Mega melt omelet on six-inch flatbread||600||31g||1,890mg||34g||2g||3g||44g|
The following sandwiches are only eligible for Heart-Check Certification if they are made using 9-grain wheat bread, lettuce, tomatoes, green peppers, onions, and cucumbers. Also, keep in mind that the salt content only fits the requirements if it is the only item you eat. If you add chips, the total will almost certainly exceed the allocated amount.
|Six-inch black forest ham sandwich||290||4.5g||800mg||18g||5g||8g||46g|
|Six-inch turkey breast sandwich||280||3.5g||760mg||18g||5g||7g||46g|
|Six-inch roast beef sandwich||320||5g||670mg||25g||5g||7g||45g|
|Six-inch veggie delite sandwich||230||2.5g||280mg||8g||5g||7g||44g|
|Six-inch subway club sandwich||310||4.5g||850mg||23g||5g||8g||46g|
|Six-inch sweet onion chicken teriyaki sandwich||370||4g||770mg||25g||5g||16g||58g|
|Six-inch rotisserie-style chicken sandwich||247||6g||550mg||29g||5g||7g||45g|
|Six-inch oven-roasted chicken sandwich||320||5g||610mg||23g||5g||8g||46g|
Subway’s finest and worst toppings
The appropriate toppings may make or break a Subway meal’s nutritional worth. The following are some healthy topping options:
- bell peppers
- banana peppers
- sweet onion dressing
The following are some of the less-than-healthy topping options:
- chipotle southwest dressing
- ranch dressing
- oil and vinegar dressing
Last but not least
Many other fast-food restaurants lack the range of healthy meal options that Subway has. Subway’s meals are generally low in sugar and a good source of fiber and protein, however many are also high in fat and salt
Subway’s appeal stems from the fact that you can customize your dish. Choose healthful toppings and skip the cheese and full-fat condiments to take advantage of this choice. Instead of conventional chips, use baked chips (130 calories, 2g fat) as a side dish (230 calories, 15g fat). Instead of a chocolate chip cookie, satisfy your sweet taste with apple slices (35 calories, 0g fat) (200 calories, 10g fat).