What is the healthiest thing at Subway to eat?

Subway is one of the most popular fast food chains, with locations all over the world. Many people choose Subway because they perceive it as a healthier option compared to other fast food restaurants. But is this perception accurate? What are truly the healthiest options to order at Subway?

Calories and Macros

When evaluating the healthiness of a meal, it’s important to look at the calorie count as well as the balance of macronutrients (protein, carbs, fat). Subway offers a wide variety of sandwiches and salads, with calorie counts ranging from about 200 to over 1,000. Choosing lower calorie options is a good start to picking healthier items. Getting plenty of protein and fiber while limiting saturated fat and sodium is also recommended.

Some of the lower calorie sandwiches at Subway include:

– 6-inch Veggie Delite: 210 calories
– 6-inch Turkey Breast: 280 calories
– 6-inch Roast Beef: 320 calories
– 6-inch Sweet Onion Chicken Teriyaki: 360 calories

These can provide a good protein source from lean meats and get you servings of veggies like lettuce, tomatoes, onions, and peppers. Going for whole wheat bread instead of white can further increase the fiber.

Among the salads, some better options are:

– Green Salad: 70 calories without dressing
– Roasted Chicken Salad: 280 calories
– Rotisserie-Style Chicken Salad: 320 calories

Salads pack fiber from fresh greens and vegetables. Opting for light dressing and getting salads with grilled chicken can make the meals more filling as well as nutritious.

Nutrients

Beyond just calories and macronutrients, getting enough important vitamins and minerals should also be considered when choosing healthy options at Subway. Some nutrients to aim for include:

– Vitamin A: Supports eye and immune health. Found in veggies like peppers, spinach, and carrots.
– Vitamin C: An antioxidant that aids immune function and iron absorption. Present in tomatoes, spinach, and onions.
– Vitamin D: Crucial for bone health and absorption of calcium. Added to many breads and some protein sources.
– Potassium: Needed for blood pressure control and muscle function. Abundant in bananas and spinach.
– Fiber: Helps with digestion and gut health. Found in veggies, whole grains, beans and some fruits.
– Protein: Important for building and repairing muscle as well as keeping you full. Lean meats like chicken and turkey are high in protein.
– Iron: Vital for oxygen transport in the blood. Lean meats, greens, and fortified breads provide iron.
– Calcium: Necessary for bone health, muscle function, and nerve signaling. Found in cheese, greens like spinach, and fortified drinks.

Making nutritious choices means including veggie-filled sandwiches and salads with lean meats as well as getting fortified whole grain breads. Pairing your meal with fruit, low-fat milk, or yogurt can also boost vitamins and minerals.

Healthy Customization Tips

One great thing about Subway is that you can fully customize your sandwich or salad. This means there are endless healthy possibilities through choosing nutrient-dense ingredients. Here are some customization tips for creating the healthiest meal at Subway:

– **Base**: Opt for whole wheat bread or a salad base of greens over white bread. Whole wheat has more fiber and nutrients than white.

– **Veggies**: Pile them on! The more veggies the better for vitamins, minerals and fiber. Great picks are spinach, tomatoes, cucumbers, peppers, onions and carrots.

– **Protein**: Choose lean options like turkey, ham, roast beef or chicken breast over higher fat meats. Get extra protein with double meat or add eggs or beans.

– **Cheese**: Go easy on cheese or skip it altogether to limit sodium and saturated fat.

– **Sauce**: Ask for sauce on the side and use sparingly or choose lower calorie options like mustard, vinegar or oil. Stay away from heavy cream or cheese-based sauces.

– **Top off with Extras**: Add metabolism-boosting spices like black pepper, chili or crushed red pepper. Top your meal with tangy mustard and vinegar for extra punch.

Following these Subway hacks allows you to build a sandwich or salad full of slimming nutrients to support your health goals.

Healthiest Subway Meals to Order

Using the custom ordering tips above, here are some of the best examples of the healthiest meals you can get at Subway:

**Veggie Delite Salad**

– Base: Green salad
– Veggies: Spinach, tomatoes, cucumbers, green peppers, onions, carrots
– Protein: None
– Cheese: None
– Dressing: Olive oil & vinegar, mustard
– Extras: Black pepper, chili flakes

This vegetable-packed salad provides a rainbow of beneficial vitamins, minerals and antioxidants without excess calories, sodium or fat. Add grilled chicken or eggs for a protein punch.

**Turkey Breast Sandwich**

– Bread: 9-grain whole wheat
– Veggies: All the fresh veggies
– Protein: Double turkey breast
– Cheese: None
– Sauce: Mustard
– Topped with: Banana peppers, black pepper

Pile the turkey and endless vegetables on whole grains for a lean, protein-rich sandwich. Skip the cheese and opt for mustard and banana peppers to keep sodium in check while maximizing flavor.

**Roasted Chicken Salad**

– Base: Green salad
– Veggies: Spinach, tomatoes, carrots, peppers
– Protein: Rotisserie-style chicken
– Cheese: None
– Dressing: Balsamic vinegar
– Topped with: Chia seeds, red onions

Warm roasted chicken paired with greens and vinaigrette makes for a delicious salad full of protein. Chia seeds add an extra fiber, vitamin and mineral boost.

Healthy Extras

In addition to customizing your sandwich or salad, choosing healthy extras and pairings can further boost the nutrition at Subway. Some smart options include:

– **Fruit**: Add a side of apples, grapes, or orange slices for fiber, vitamin C and antioxidants.

– **Veggies**: Carrot sticks, celery sticks, sliced bell peppers, or a side salad provide extra veggies.

– **Yogurt**: Low-fat plain yogurt adds protein and calcium without excess sugar.

– **Milk**: Go for fat-free or low-fat milk for vitamin D, calcium, and protein without the saturated fat.

– **Oatmeal**: A filling high-fiber side that can help lower cholesterol. Top with fruit for extra nutrients.

– **Water**: Opt for water instead of sugary fountain drinks. Staying hydrated is key for health.

Focus on getting some extra fiber, vitamins and minerals by pairing your Subway meal with nutritious extras.

Healthiest Subway Breakfast

Subway also offers breakfast options with sandwiches, oatmeal and wraps. Here is how to optimize your morning meal:

– **Egg & Cheese Omelet**: This sandwich makes the breakfast menu’s best choice with protein-packed eggs and vitamin-rich veggies. Opt for whole grain bread.

– **Veggie Egg White & Cheese**: By choosing egg whites, you slash the calories and sat fat compared to regular eggs. Pair with veggies galore.

– **Steel Cut Oatmeal**: Get whole grains and fiber with minimal added sugar by topping oatmeal with fruit instead of brown sugar.

– **Breakfast Wrap**: Create a wrap stuffed with veggies, egg whites, a little cheese, and hot sauce for kick.

– **Coffee**: Boost metabolism and antioxidants by sipping on plain black coffee. Skip the extra sugar, syrups and cream.

Starting your day with a fast, yet balanced Subway breakfast sets you up for success through the rest of your day.

Healthy Subway Menu Items Ranked

Now that we’ve covered what to look for to build nutritious sandwiches, salads and breakfasts at Subway, here is a ranking of the healthiest ready-to-order menu items:

1. **Veggie Delite Salad** – With just vegetables and a light dressing, this salad provides nutrients without excess calories.

2. **6-inch Turkey Breast Sandwich** – Turkey brings lean protein, and load up on the veggie fixings.

3. **6-inch Sweet Onion Chicken Teriyaki** – Chicken and lots of veggies makes this a satisfying lighter option.

4. **6-inch Oven Roasted Chicken Sandwich** – Chicken and veggies on whole wheat bread beats out other proteins.

5. **6-inch Roast Beef Sandwich** – Roast beef provides protein, and vitamins come from the vegetable toppings.

6. **6-inch Ham Sandwich** – Ham has a little higher sodium but lean protein to keep you full. Get it with veggies.

7. **6-inch Chicken & Bacon Ranch Melt** – The cheese and ranch bump up the calories and sodium for this option.

8. **Chips** – Go for a small baked chips for crunch vs. fried for healthier fats.

9. **Chocolate Chunk Cookie** – Cookies are a sugary treat. Enjoy a bite-sized cookie as dessert.

10. **21 oz Soft Drink** – Sodas and sweetened drinks have excess sugar and calories with little nutrition.

Worst Subway Menu Items for Health

On the flip side, here are the Subway menu items that fare as the least healthy options that are best limited or avoided:

– 12-inch subs with double meat and extra cheese
– Meatball Marinara sub
– Deep fried items like chips and cookies
– 21 oz soft drinks
– Creamy salad dressings like ranch and honey mustard
– Sugary bakery items like brownies
– High fat breakfast sandwiches with bacon, sausage or fried eggs

Choosing these overly processed picks delivers a lot more calories, saturated fat, sodium and sugar than the average meal needs.

Conclusion

Subway offers better-for-you fast food options compared to many other chains. With locations across the world, it can be a convenient spot to grab a quick meal. The key is knowing how to navigate the menu and customize your order for optimal health and nutrition.

Focus on veggie-based sandwiches, salads and breakfast options using whole grain breads and lean proteins like turkey and chicken. Take control by loading your meal with unlimited veggies and spices while limiting excessive sauces and fried sides. Pair your Subway order with fresh fruit, salads, yogurt
and waters instead of chips, cookies and sodas.

Following these simple Subway hacks will ensure your fast food meal provides a balance of protein, fiber, vitamins and minerals to keep you satisfied while supporting overall wellness.

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