Subway Nutrition: Which Options Are Actually Healthy? (2024)

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Subway Nutrition: Which Options Are Actually Healthy? ›

Some general guidelines for choosing healthy Subway options include the following: Avoid the footlong sandwiches and opt for six-inch sandwiches. Check for the sodium and fat content. Skip the soda and opt for unsweetened tea or water.

Some general guidelines for choosing healthy Subway options include the following: Avoid the footlong sandwiches and opt for six-inch sandwiches. Check for the sodium and fat content. Skip the soda and opt for unsweetened tea or water.

Despite some of these concerns, Subway can still be a healthy option if you choose wisely. Opting for a salad or a sandwich with lean protein, such as chicken or turkey, and plenty of vegetables can make for a nutritious meal. You can also opt for healthier bread options and limit your intake of processed meats.

The Subway diet is the weight-loss plan created by Jared Fogle, an obese college student who weighed 425 pounds (192.7 kilograms). The 22-year-old Fogle lost 245 pounds (111.1 kilograms) in 11 months by following a daily diet that consisted primarily of two low-fat sandwiches purchased at the Subway fast-food chain.

Subway can be a healthy option for weight loss if you choose whole-grain bread, lean proteins, and load up on vegetables like healthy spinach while being mindful of portion sizes as well as avoiding high-calorie extras.

Although the wrap may seem like the logical choice if you're trying to cut back on carbs, you'd actually get fewer carbs — as well as less fat and calories — by sticking with the traditional six-inch sub on whole-grain bread.

Italian Herbs & Cheese The Italian Herbs & Cheese bread is one of the unhealthiest options at Subway. While this bread packs lots of flavor, it's high in fat and sodium. On the bright side, it does have a decent amount of protein and vitamins, which may be worth the extra flavor punch.

For waistline watchers who find small portions a bit challenging, the salads offer volume: 2½ cups of veggies, including spinach, tomatoes, green peppers, red onions and cucumbers, for very few calories. The turkey breast and Black Forest ham salads are lowest in calories, with only 110 calories each.

What is the most unhealthy thing in Subway? ›

The difference was not statistically significant meaning that, in terms of calories, there was no difference between the two restaurants. Interesting when you consider part of Subway's messaging is to choose their foods to aid in weight management and weight loss.

The Veggie Delite wrap (285g) is the most nutritious among the wraps, but compared to the Fresh Fit 6-inch sub version (163g), the wrap has slightly higher stats because of the larger serving size, providing 330 calories, 8g fat, 3.5g saturated fat, 56g carbohydrate, 5g sugar, 10g protein, and 800mg sodium.

But they're not the healthiest option. Canned and prepackaged cold cuts are loaded with saturated fat, sodium and nitrates — all while being short on protein. The sliced-to-order meat you get at the deli counter can be a healthier option, but still contains more sodium than anything you'd make yourself.

Basically, if you order a foot-long salame sandwich on toasted garlic bread with Swiss cheese, black olives, and mayonnaise (in addition to other, less salty toppings), you're getting 4-5 grams of sodium. Better not add chips, cookies, or soda to that. But tl;dr: if you order an unhealthy footlong, it's unhealthy.

Turkey Breast Mini Sub (180 calories) Black Forest Ham Mini Sub (180 calories) Roast Beef Mini Sub (200 calories) 6" Veggie Delite (280 calories)

Subway's black forest ham, turkey breast, Subway club, rotisserie-style chicken, roast beef, oven-roasted chicken, and cold cut combo salads are all under 200 calories (with no dressing) and add a little protein compared to the Veggie Delite.