Subway offers a variety of cheese options for their sandwiches and salads, including American, Monterey Cheddar, Pepperjack, Provolone, and Swiss. With rising rates of obesity and chronic diseases like heart disease and diabetes, many people are concerned about making healthy choices when eating out. This leads to an important question – what is the healthiest cheese option at Subway?
Nutrition Facts for Subway Cheese
To determine which cheese is the healthiest choice at Subway, we need to compare their nutrition facts. Here is an overview of the nutrition facts for a 1 oz serving of each cheese option at Subway:
| Cheese | Calories | Fat | Saturated Fat | Protein | Sodium |
|---|---|---|---|---|---|
| American | 104 | 9g | 5g | 6g | 267mg |
| Monterey Cheddar | 110 | 9g | 6g | 7g | 230mg |
| Pepperjack | 106 | 9g | 6g | 7g | 386mg |
| Provolone | 98 | 7g | 5g | 7g | 257mg |
| Swiss | 106 | 9g | 6g | 7g | 271mg |
As you can see, while the calories and fat content are relatively similar between the cheese choices, there are some differences when it comes to saturated fat and sodium content.
Evaluating the Healthiest Cheese at Subway
When evaluating the healthiest cheese choice at Subway, here are some key factors to consider:
Saturated Fat
Saturated fat has been strongly linked to increased LDL (bad) cholesterol levels and higher risk of heart disease. The American Heart Association recommends limiting saturated fat intake to no more than 5-6% of total daily calories. Of the cheese choices at Subway, Provolone has the lowest amount of saturated fat at 5g per serving.
Sodium Content
Excess sodium intake can lead to high blood pressure, heart disease and stroke. Health authorities recommend limiting sodium intake to less than 2,300mg per day. Pepperjack cheese has the highest sodium content at Subway, with 386mg per serving. In comparison, Monterey Cheddar only has 230mg of sodium per serving.
Protein
Protein is important for building and repairing muscles and bones. Cheese is a good source of protein. At Subway, most cheese options provide around 6-7g of protein per serving. Swiss cheese has the highest protein at 7g per serving.
The Healthiest Cheese at Subway
Based on the nutrition facts and health considerations above, the healthiest cheese option at Subway is Provolone cheese.
Here’s a summary of why Provolone is the best choice:
– Lowest in saturated fat at 5g per serving
– Relatively low in sodium at 257mg per serving
– High in protein with 7g per serving
Provolone has less saturated fat than American, Cheddar, Pepperjack and Swiss cheese at Subway. It also has lower sodium compared to American, Pepperjack and Swiss. Plus, it provides a good amount of protein.
For the healthiest sandwich possible, opt for Provolone cheese at Subway. To further reduce sodium, avoid adding extra salt or sauces high in sodium like ranch dressing. Load up on veggie toppings like lettuce, tomatoes, cucumbers, spinach and onions for more nutrients. Going for whole grain bread options like 9-grain wheat can also increase the fiber and nutrients in your meal.
Comparing Provolone and Swiss Cheese
While Provolone is the clear healthiest choice, some may wonder how it compares to Swiss cheese, which has 7g of protein per serving.
Here’s a direct comparison of the nutrition facts for 1oz of Provolone versus Swiss cheese at Subway:
| Nutrient | Provolone | Swiss |
|---|---|---|
| Calories | 98 | 106 |
| Total Fat | 7g | 9g |
| Saturated Fat | 5g | 6g |
| Protein | 7g | 7g |
| Sodium | 257mg | 271mg |
As you can see, while the protein content is the same, Provolone is a bit lower in calories, total fat and saturated fat compared to Swiss cheese. It’s very close, but Provolone just edges out Swiss cheese when it comes to health factors.
Cheese and Weight Loss
Many customers wonder if eliminating cheese is better for losing weight. In general, cheese can absolutely be part of a healthy, balanced diet for weight loss. While cheese packs a good amount of calories and fat into a small serving, it also has protein, calcium and other nutrients.
Here are some tips for enjoying cheese in moderation on a weight loss diet:
– Stick to a 1-2 oz portion of cheese. This provides plenty of flavor without going overboard on calories.
– Choose reduced fat cheese options when possible to cut some calories and fat.
– Avoid adding extra cheese to things like salads and sandwiches. The small amount that comes on subs at Subway is usually plenty.
– Pair cheese with non-starchy veggies and protein foods as part of a balanced meal.
– Pay attention to overall calorie intake for the day, keeping in mind cheese’s calories.
With mindful choices, cheese can definitely be part of a healthy, portion-controlled eating pattern for weight loss. Just be sure to track servings and calories to stay on track with your goals.
Healthiest Cheeses Overall
While this article is focused on the healthiest cheese choices at Subway, it’s also helpful to consider which cheese options are healthiest overall:
– Cottage cheese – This fresh cheese is a great source of protein. It’s also lower in fat and calories than aged cheeses.
– Parmesan – Has a sharp flavor that means you can use less. Also relatively low in fat and calories when used sparingly.
– Goat cheese – Lower in fat and calories than cheeses like cheddar or brie, with a nice tangy flavor.
– Feta – Strong flavored so a little goes a long way. Made from sheep/goat’s milk.
– Mozzarella – Fresh mozzarella is lower in fat and sodium compared to aged mozzarella. Contains probiotics.
– Ricotta – A soft, fresh cheese that’s low in fat and sodium. Works great in baked dishes.
– Natural cheese – Opt for natural cheeses without added saturated fat. Read labels when possible.
Focus on enjoying cheese in moderation as part of an overall balanced diet for good health.
Cheese Recommendations for a Healthy Diet
To incorporate cheese into a healthy diet pattern, here are some cheese recommendations from registered dietitians and health authorities:
– Enjoy 2-3 servings of dairy like cheese per day. What counts as a serving? 1oz of hard cheese, 1/2 cup cottage cheese, 1 cup milk, 6oz yogurt.
– Choose reduced-fat or part-skim options when possible like part-skim mozzarella or Swiss.
– Go for cheese with less than 3g of saturated fat per ounce.
– Limit sodium to less than 140mg per serving for a heart healthy choice.
– Pair cheese with fruits, veggies and whole grains for balanced snacks and meals.
– Be mindful of calories and portions. Stick to 1-2oz cheese at a time.
– Read nutrition labels and ingredients lists when possible to find the healthiest products.
– If lactose intolerant, try lactose-free cheese or dairy-free cheese alternatives.
Sticking to these cheese recommendations can help support a diet high in nutrients but low in unhealthy fats, sodium and additives.
Cheese and Heart Health
Many people wonder about the impact of cheese on heart health. With its high saturated fat content, there are certainly some precautions those at risk for high cholesterol or heart disease should take when eating cheese.
Here is an overview of how cheese may affect heart health:
Potential Benefits:
– Calcium may help lower blood pressure.
– Probiotics in some cheeses improve cholesterol levels.
– Does not raise triglyceride levels like other high-fat foods.
– Cheese raises good HDL cholesterol along with bad LDL cholesterol.
Potential Concerns:
– High in saturated fat, which raises LDL (bad) cholesterol for some people.
– Sodium content may contribute to high blood pressure.
– Can be high in calories, leading to weight gain and higher heart disease risk.
Tips for Heart Health:
– Choose reduced-fat cheese options when possible.
– Limit cheese to 1-2 servings per day as recommended by health guidelines.
– Avoid excessive sodium from cheese.
– Balance out calories and saturated fat intake with other healthy foods.
– Include plenty of fruits, vegetables, whole grains and lean protein too.
Overall, enjoying cheese in moderation can be part of a heart healthy diet. Focus on limiting overall saturated fat, sodium and calories while also getting nutrients from a variety of sources. People with high cholesterol should be extra cautious with portion sizes of high-fat cheese.
Lactose Intolerance and Cheese
Lactose intolerance is a common concern when eating dairy products like cheese. Lactose intolerance means your body lacks the enzyme lactase needed to properly digest the milk sugars in dairy foods. This results in digestive symptoms like bloating, gas and diarrhea after consuming milk products.
Here is how different types of cheese may affect people with lactose intolerance:
Hard, Aged Cheese: These are often easier to digest. The lactose breaks down as the cheese ages. Try cheddar, parmesan and Swiss.
Soft Cheese: Higher in lactose so more likely to cause symptoms.Examples are mozzarella, brie, cottage cheese.
Shredded Cheese: Shredded cheese sometimes has anti-caking agents that can exacerbate symptoms. Stick to blocks.
High-Fat Cheese: High fat cheeses like cream cheese tend to be easier to digest than low-fat cheeses for the lactose intolerant.
Goat/Sheep Milk Cheese: These are lower in lactose than regular cow’s milk cheeses.
Lactose-Free Cheese: Now available from brands like Lactaid. This allows lactose intolerant people to enjoy real cheese flavor.
Overall, stick to small amounts of hard, aged cheeses if able to tolerate them. Lactose-free options are widely available for worry-free cheese enjoyment. Speak to a doctor or dietitian for personalized guidance.
Vegetarian/Vegan Cheese Options
For vegetarians and vegans avoiding dairy for ethical or health reasons, cheese substitutes made from plant-based ingredients are a popular alternative. Here are some types of vegan “cheese” available:
– Nut-based like cashew or almond cheeses
– Soy-based cheeses
– Vegan cheese shreds and slices
– Nutritional yeast based vegan cheese sauces
– Daiya brand vegan cheese products
Some tips for picking the healthiest vegan cheese options include:
– Check the nutrition label. Look for at least 2-3g protein per serving.
– Avoid oils, coconut oil and unnecessary additives.
– Choose options fortified with calcium and vitamin B12.
– Look for low sodium varieties.
– Be mindful of calories if trying to lose weight.
While not exactly the same nutrition-wise as dairy cheese, vegan cheeses can still be part of a healthy diet, in moderation. Focus on getting balanced nutrition from plant foods, grains, healthy fats and proteins.
Making Healthy Cheese Choices
To make the healthiest cheese choices while dining out or shopping:
– At Subway or sandwich shops, choose Provolone or Swiss for nutritious subs.
– At a Mexican restaurant, request reduced-fat cheese on enchiladas or tacos.
– On pizza, ask for light cheese or half the regular amount. Load up on veggie toppings instead.
– When possible, choose part-skim, reduced fat or light varieties.
– Read nutrition labels closely and pick lower sodium options.
– Go easy on add-ons like cream cheese spreads, cheese sauce, extra cheese.
– Measure 1-2oz portions at home for portion control.
– Pair cheese with fruits and veggies for balanced snacks.
– If lactose intolerant, look for lactose-free cheese or dairy-free substitutes.
With some mindful choices and moderation, cheese can be part of an overall healthy eating pattern. Take it one bite at a time and make the healthiest choices within your needs and dietary preferences.
Conclusion
Cheese can absolutely be part of a healthy diet, even for weight loss or heart health, when consumed in moderation. Provolone cheese is the healthiest option at Subway based on its lower saturated fat and sodium content compared to other cheese choices. In general, opt for reduced-fat, low-sodium cheese and stick to recommended serving sizes of 1-2oz per day. Pair cheese with plenty of fruits, vegetables and whole grains for balanced nutrition. Consider vegan cheese substitutes if avoiding dairy. With mindful choices, cheese can be incorporated into an overall healthy way of eating.
