Subway offers a range of healthier sandwich options for those looking to make smarter food choices on the go. With customizable ingredients and plenty of fresh vegetables available, it’s possible to create nutritious meals that align with various dietary goals.
The healthiest Subway sandwiches generally include lean proteins like turkey or rotisserie chicken, whole grain bread, and plenty of vegetables. Opting for a 6-inch sub instead of a foot-long helps control portion sizes and calorie intake. Adding extra veggies boosts fiber and nutrient content while keeping calories in check.
For those seeking high-protein, low-calorie options, Subway provides salads, protein bowls, and wraps in addition to traditional sandwiches. Customizing orders allows customers to tailor meals to their specific nutritional needs, making Subway a versatile choice for health-conscious diners.
Understanding Subway’s Menu Options
Subway offers a diverse array of menu options to cater to various dietary preferences and nutritional needs. The restaurant’s primary offerings include sandwiches, wraps, and salads.
Customers can choose from different bread types, including whole grain and flatbread options. Protein selections range from traditional meats like turkey and ham to plant-based alternatives.
Subway provides a customizable experience, allowing patrons to add an assortment of fresh vegetables to their orders. This flexibility enables customers to create lighter, nutrient-dense meals.
For those seeking lower-carb options, Subway offers “No Bready Bowls.” These feature sandwich fillings without the bread, reducing calorie and carbohydrate content.
The restaurant also provides a selection of sauces and dressings. However, some of these can be high in calories and sodium, so choosing wisely is important for health-conscious diners.
Subway’s menu includes options with fewer than 500 calories, 10g of fat, and 1000mg of sodium. These choices can be suitable for individuals monitoring their intake of these nutrients.
To make informed decisions, customers can access Subway’s nutrition information. This resource details the calorie, fat, protein, carbohydrate, and sodium content of menu items.
Evaluating Nutritional Information
Understanding the nutritional content of Subway menu items is crucial for making informed choices. Examining calorie counts, macronutrient ratios, and sodium levels helps identify healthier options.
Calorie Content
Subway provides calorie information for all menu items. Most 6-inch subs range from 200-500 calories. The Veggie Delite is the lowest at around 230 calories, while meatier options like the Spicy Italian can reach 480 calories.
Salads typically contain 140-340 calories without dressing. Adding dressing increases calorie count by 40-200 calories depending on the type and amount used.
Wraps tend to be higher in calories than 6-inch subs, often exceeding 600 calories due to larger portions.
Macronutrient Balance
Protein content varies widely across Subway’s menu. Chicken and turkey-based subs provide 20-25g of protein per 6-inch sandwich. Vegetarian options like the Veggie Delite contain less protein, around 8-10g.
Carbohydrate content is influenced by bread choice. A 6-inch wheat bread has about 40g of carbs. Wraps contain more carbs, often 50-60g.
Fat content ranges from 3-5g in lean options like turkey breast to 25-30g in items like tuna salad or meatball marinara.
Sodium and Sugars
Sodium levels at Subway can be high. Many 6-inch subs contain 500-1000mg of sodium. The Cold Cut Combo and Spicy Italian are among the highest.
Lower sodium choices include the Veggie Delite and Oven Roasted Chicken, both under 500mg per 6-inch sub.
Sugar content is generally low in savory items. Sweet onion sauce adds 7g of sugar per serving. Cookies contain 18-22g of sugar each.
Choosing vegetable toppings and avoiding high-sodium condiments can significantly reduce overall sodium intake.
Smart Choices at Subway
Subway offers a variety of nutritious options for health-conscious diners. Selecting lean proteins and fresh vegetables can create balanced meals that align with dietary goals.
Fresh Fit Choices
Subway’s Fresh Fit menu features sandwiches and salads designed to be lower in calories and fat. These options typically include whole grain bread, lean meats, and an assortment of fresh vegetables.
The Veggie Delite sandwich is a popular choice, packed with crisp vegetables and containing only 230 calories for a 6-inch sub. For added protein, consider the Oven Roasted Chicken sandwich, which provides 23 grams of protein and just 320 calories.
Customization is key at Subway. Opt for mustard or vinegar instead of mayo to reduce calorie intake. Load up on extra vegetables like spinach, tomatoes, and cucumbers to boost fiber and nutrient content.
Lean Proteins
Selecting lean proteins at Subway can help create satisfying meals without excess calories or fat. Rotisserie-style chicken is one of the best options, offering high-quality protein with lower sodium content compared to other meat choices.
Turkey breast is another excellent lean protein, providing 18 grams of protein per 6-inch sandwich with only 280 calories. For seafood lovers, the tuna sandwich can be a good choice when prepared with light mayo.
Vegetarian protein options include the plant-based Veggie Patty or adding avocado to any sandwich for healthy fats and additional nutrients. Pairing lean proteins with whole grain bread and plenty of vegetables creates a balanced meal that can keep you full and energized.
Customizing Your Subway Meal
Subway offers numerous ways to tailor your meal for optimal nutrition. By selecting specific ingredients and preparation methods, you can create a balanced and satisfying meal that aligns with your health goals.
Salads
Subway’s salads provide a low-carb alternative to sandwiches. Start with a bed of mixed greens or spinach for a nutrient-dense base. Add protein like grilled chicken, turkey, or tuna for satiety.
Pile on vegetables such as tomatoes, cucumbers, bell peppers, and onions to boost fiber and vitamins. Choose lean proteins and skip high-calorie toppings like croutons or cheese to keep the salad light.
For dressing, opt for vinegar, lemon juice, or mustard instead of creamy options. These add flavor without excess calories. If desired, include a small portion of avocado or a sprinkle of nuts for healthy fats.
Sandwiches
When building a sandwich, choose whole grain bread like 9-grain wheat or honey oat for added fiber and nutrients. Select lean proteins such as turkey breast, grilled chicken, or roast beef.
Load up on vegetables to increase volume and nutrition without adding many calories. Lettuce, spinach, tomatoes, cucumbers, and peppers are excellent choices.
Limit high-calorie condiments like mayonnaise or oil. Instead, use mustard, vinegar, or small amounts of hummus for flavor. Consider removing the top slice of bread to create an open-faced sandwich, reducing overall calorie intake.
For a lower-carb option, try a protein bowl or wrap using a spinach tortilla. These alternatives allow you to enjoy sandwich fillings while controlling carbohydrate intake.
Vegetarian and Vegan Options
Subway offers several plant-based choices for vegetarian and vegan customers. These options provide nutritious alternatives without sacrificing flavor or variety.
Plant-Based Proteins
The Veggie Patty at select Subway locations offers a tasty protein source for vegetarians. Made with vegetables and grains, it provides a hearty base for sandwiches or salads. Vegan customers can opt for avocado as a creamy, nutrient-dense addition to their meals.
Some international Subway locations have introduced vegan meat alternatives. In Brazil, an Italian sub featuring plant-based meat and cheese became available in 2020. This trend may expand to other countries, increasing options for vegan diners.
Veggie Delight
The Veggie Delight sandwich remains a popular choice for both vegetarians and vegans. Customers can customize this option with a variety of fresh vegetables on vegan-friendly bread choices. Available vegan breads include Italian, Hearty Italian, and Sourdough.
For a lower-carb alternative, the Veggie Delight can be ordered as a salad. Vegan sauce options include mustard, sweet onion sauce, and oil and vinegar. Subway also offers vegan-friendly chips to complement the meal.
Veggie-based options at Subway can be enhanced with fiber-rich multigrain bread, providing 3 grams of fiber per 6-inch sub.
Kids’ Meal Options
Subway offers healthier alternatives for children through their Fresh Fit for Kids® meals. These meals provide nutritious options that appeal to kids while giving parents peace of mind about their children’s food choices.
The Fresh Fit for Kids® menu includes three 4-inch mini sub options:
- Black Forest Ham
- Oven-Roasted Turkey
- Veggie Delite®
Each mini sub can be paired with a side and drink. For sides, kids can choose applesauce, which adds fruit to their meal. Drink options include 1% low fat milk or Honest Kids® Super Fruit Punch.
These smaller portion sizes are appropriate for children. The variety allows kids to customize their meal based on their preferences. Parents can feel good about the inclusion of lean proteins and vegetable options.
Subway’s kids’ meals provide a balance of nutrients and flavors. The mini subs can be further customized with additional vegetable toppings to boost nutritional value. This allows children to explore different tastes and textures while eating a well-rounded meal.
Drinks and Sides
Subway offers a variety of drinks and sides to complement their sandwiches. For health-conscious customers, there are several nutritious options available.
Water is always the healthiest drink choice. For those wanting something with more flavor, Subway provides 100% fruit juices like Minute Maid Fruit Punch.
Low-fat milk is another wholesome beverage option. It provides calcium and protein without excess calories or added sugars.
When it comes to sides, Subway’s baked chips are a better alternative to regular fried potato chips. They contain less fat while still offering a satisfying crunch.
For a fruit-based side, Subway sometimes offers apple slices. These provide natural sweetness and fiber without added sugars or preservatives.
It’s important to note that while these options are generally healthier, portion control is key. Even healthier sides and drinks can add significant calories to a meal if consumed in large quantities.
Customers looking to minimize calorie intake might consider skipping sides altogether and sticking with water or unsweetened tea as their beverage choice.
By making informed choices about drinks and sides, Subway patrons can create a more balanced meal that aligns with their health goals.
Seasonal and Limited-Time Offers
Subway frequently introduces seasonal and limited-time offerings to keep their menu fresh and exciting. These special items often showcase unique flavor combinations and ingredients that align with current food trends or seasonal themes.
During holidays, Subway may feature festive sandwiches or wraps that incorporate seasonal ingredients. For example, a turkey cranberry sandwich might appear around Thanksgiving.
Limited-time offers can include new protein options, specialty breads, or unique sauce combinations. These items give customers a chance to try something different from their usual orders.
Subway’s promotional periods typically last for several weeks to a few months. This allows customers ample time to sample new menu items while they’re available.
Some limited-time offers prove so popular that they become permanent additions to the menu. This strategy helps Subway test new concepts and gauge customer interest in potential long-term menu items.
To stay informed about current promotions and limited-time offers, customers can check Subway’s website, mobile app, or in-store signage. These sources provide up-to-date information on available specials and their duration.
Dining at Subway with Dietary Restrictions
Subway offers options for customers with various dietary needs. The restaurant provides customizable meals to accommodate gluten sensitivities and food allergies.
Gluten Sensitivity
Subway caters to gluten-sensitive individuals with several menu items. The gluten-free bread, made from ingredients like modified tapioca starch and corn starch, is available in 6-inch size.
Customers can request staff to change gloves and use clean utensils to prevent cross-contamination. Gluten-free protein options include grilled chicken, turkey breast, and roast beef.
Many vegetables and toppings are naturally gluten-free. Gluten-sensitive diners should avoid croutons, teriyaki glazed chicken, and meatballs.
Subway’s website provides a detailed allergen chart to help customers identify gluten-free options.
Food Allergies
Subway takes food allergies seriously and offers solutions for various dietary restrictions. The restaurant provides an allergen chart on its website, listing common allergens in each menu item.
For nut allergies, Subway’s bread and most proteins are nut-free. However, some cookies contain nuts.
Dairy-free options include many breads, proteins, and vegetables. Customers should avoid cheese and creamy sauces.
For egg allergies, most bread options are safe, but egg-based sauces like mayonnaise should be avoided.
Staff can change gloves and use separate utensils upon request to minimize cross-contamination risks for allergy-sensitive customers.