Subway offers a variety of healthy meal options, including protein bowls and salads. Both provide a nutritious alternative to sandwiches, but there are some key differences between the two. Understanding the differences can help you decide which option best fits your dietary needs and taste preferences.
Quick Answers
– Protein bowls feature meat, rice or greens, veggies, cheese and sauce. Salads offer veggies and cheese on a base of lettuce.
– Protein bowls have higher amounts of protein from meat, while salads offer lower protein.
– Bowls contain rice or greens instead of lettuce as the base. This provides more calories and carbs.
– Salads offer greater veggie variety than pre-configured protein bowls. You can customize salad to your liking.
– Bowls come in predetermined ingredient combinations. Salads allow you to choose your own toppings.
– Protein bowls are more likely to keep you full and satisfied longer compared to salads.
Calories and Macros
The main nutritional difference between Subway’s protein bowls and salads is the macro nutrient breakdown.
Protein
Protein bowls were designed to be high in protein. Options like the Chicken & Bacon bowl have 50g of protein. Salads max out at 32g of protein for something like the Roast Beef & Turkey salad.
The meat portions are larger in protein bowls. Salads offer meat as well, but vegetables make up a greater percentage of the total ingredients.
Carbs
Bowls contain starchy carbs from rice or greens like quinoa or kale. Salads are centered around lettuce, so they offer fewer carbs.
A Steak & Quinoa Bowl has around 70g total carbs. A comparable Steak & Greens salad has 15g carbs.
Fat
Both meals are relatively low in fat, assuming you avoid high-fat dressing and cheese options. Salads will be a bit lower fat since they contain less meat and grains.
Calories
With larger portions of protein and carbs, protein bowlsclock in with higher calories. A chicken bowl has 600-700 calories, compared to 200-400 for most salads.
If managing calories is your priority, salads are generally the better option. But protein bowls may be more filling.
Ingredients
Subway allows for plenty of customization in both protein bowls and salads. However, there are some key differences in the ingredients and components:
Base
Protein bowls use a grain as the base. Options are white rice, brown rice, kale, spinach, or mixed greens.
Salads have chopped lettuce as the foundation. This gives salads a lighter and crunchier base than starchy greens or rice.
Veggies
Salads allow you to add any vegetables offered by Subway. This includes tomatoes, cucumbers, green peppers, red onions, olives, jalapeños, spinach, and more.
Protein bowls come with pre-selected veggie mixes specific to each recipe. For example, the Santa Fe bowl has peppers, onions, guacamole, and salsa.
Protein
Both meals give you a choice of protein. Subway’s oven-roasted chicken, chicken strips, turkey, roast beef, ham, and steak are available.
Protein portions are larger in protein bowls. Salads include chopped meat on top of veggies and lettuce.
Cheese and Sauce
Cheese and sauce add flavor and fat. Salad dressings include ranch, Caesar, Italian, etc. Protein bowls have vinaigrette or signature sauces.
The amount of cheese and sauce can vary widely depending on your choices. Err on the light side if watching calories.
Toppings
Salads allow you to load up from a wide array of toppings like olives, pickles, banana peppers, and more. Bowls only include pre-set ingredients.
If you want maximum veggie variety, salads give you more flexibility to customize.
Satiety and Energy Level
A major goal with lunch is lasting fullness and energy. Will a protein bowl or salad better satisfy your appetite?
Some key factors:
Protein
Higher protein levels in bowls can increase satiety. Protein takes longer to digest, leaving you feeling full compared to quick-digesting carbs.
Fiber
All the vegetable toppings provide fiber, which slows digestion. But salads often have greater amounts of high-fiber veggies.
Fat
Higher fat from ingredients like cheese and dressing can also increase satisfaction from a meal. But too much risks excess calories.
Carbs
Carbs fuel your body and brain. Bowls provide more energy-sustaining carbs with rice or grains as the base.
Balanced nutrition
Eating a mix of carbs, fat, and protein together slows digestion. Both meals offer balanced nutrition, but bowls seem optimized for it.
Calorie density
Higher calories from larger portions of meat, cheese, grains etc. make bowls more filling. Salads offer larger volumes of food per calorie.
Personal factors
Individual differences in metabolism and appetite affect fullness. Salad fans may feel just as full from vegetables as others do from heartier bowls.
Appeal Factor
Taste, enjoyment, and cravings also impact your choice between a protein bowl or salad. Consider your personal preferences.
Taste
With more ingredients like meat, cheese, grains and sauce, bowls may have more appealing flavors for some. Salads offer lighter veggie taste.
Heartiness
Bowls have a warm and comforting quality from starchy rice and grains along with larger protein portions. Salads feel lighter.
Craving savory versus fresh foods
If you want rich, warm, filling comfort food, a protein bowl may satisfy this craving better. For lighter and cooler food, salads are the way to go.
Change of pace
Alternating between bowls and salads keeps your meals interesting. Salads for lighter summer lunches, bowls for cold winter days.
Dietary needs
Low carb or paleo diets favor salads. Vegetarians may gravitate to bowls for hearty plant-based protein from rice and greens.
Portability
Salads may hold up better than protein bowls if you’re eating on the go and don’t want a messy spill in your car.
Factors:
– Lettuce and crisp veggies maintain their texture better than starchy cooked grains. Rice can turn mushy.
– Dressing splashing around can make salads messy too. Get dressing on the side to add before eating.
– Salads have more compartments from veggies and ingredients, preventing mixing. Bowls create one mixture of ingredients.
– Bowls with rice or quinoa on the bottom hold together better than kale or spinach bases.
– Get bowls and salads double wrapped or in a sealed container for transport.
– Don’t let either sit too long after dressing/sauce is added or it may get soggy.
Cost Comparison
Protein bowls and salads have the following price ranges:
Protein bowls
– Bowl with chicken: $7.99 -$11.99
– Bowl with steak or shrimp: $10.49 – $13.49
Salads
– Salad with chicken: $5.99 – $11.99
– Salad with steak: $10.49 – $13.49
Exact pricing depends on:
– Location of the Subway restaurant
– Size of bowl/salad ordered
– Type of protein
– Premium toppings like guacamole or bacon
Tips for saving money
– Choose veggie bowls or salads to lower cost
– Get a junior or half-size portion
– Avoid premium toppings
– Take advantage of combo deals or coupons
– Buy a Subway gift card for bonus savings
Nutritional Comparison
Calories
– Protein bowls range from 600-800 calories
– Salads range from 200-400 calories
Bowls offer more calories from meat, grains and other ingredients. Salads have fewer calories since lettuce and veggies have lower energy density.
Protein
– Bowls have 35-55g of protein typically
– Salads range from 15-32g of protein
Larger portion of meat means more protein in bowls.
Carbs
– Bowls: 70-110g carbs
– Salads: 15-25g carbs
Grains and rice boost carbs in bowls. Salads get carbs from minimal grains or starchy veggies.
Fiber
– Bowls: 5-10g fiber
– Salads: 5-15g fiber
Veggie volume drives fiber. Salads may offer slightly more.
Sugar
– Bowls and salads both have 5-15g sugar
Sugar comes from dressings, sauce, craisins, and natural fruit sugars. Amount depends on choices.
Sodium
– Bowls and salads: 500-1200mg sodium
Processed meats and cheese contribute sodium. Get these light to reduce salt.
Fat
– Bowls: 10-25g fat
– Salads: 5-15g fat
Meat and dairy add fat. Easy on cheese and dressing to limit fat intake.
Health Benefits
Both meals offer nutritious value. Consider health advantages of each:
Bowls
– Higher protein aids muscle recovery and fullness
– Grains, rice, quinoa provide complex carbs for energy
– Pre-configured recipes are easy and balanced
Salads
– More veggies boost antioxidant, vitamin and mineral intake
– lettuce has valuable nutrients like vitamin K
– Greater variety and customization of produce
– Lower calories for weight management
For both
– Lean meats provide iron, B12 and other nutrients
– Avoiding trans fats or fried ingredients limits heart disease risk
– Offer healthy convenience without cooking at home
– Provide break from high-fat fast food meals
Times to Choose Each
When to Pick Protein Bowls
– Increased appetite calls for higher calories and carbs
– Prefer heartier savory flavors
– Want balanced meal without much customizing
– Seeking comfort food craving
– Interested in plant-based protein from grains & greens
When Salads Are Ideal
– Watching calories and weight
– In the mood for light and fresh tasting food
– Want maximum vegetable intake
– Customizing with diverse veggie toppings sounds good
– Hotter summer days suit cooler salad meals
Putting It All Together
Subway’s protein bowls and salads each have unique advantages. Key differences include:
– Bowls offer larger portions of protein, carbs and calories. Salads provide lighter veggie-based nutrition.
– Grains or greens make up the base in bowls, versus lettuce for salads. This changes texture and nutrients.
– Pre-designed bowl recipes allow for easy ordering. Salads offer more flexibility to customize toppings.
Consider your priorities for protein, customization, calories, taste, seasonality, and more. Both choices can be smart options for a flavorful, convenient meal on-the-go!
Conclusion
Subway gives you nutritious and delicious alternatives to sandwiches with their signature protein bowls and salads. Evaluate your preferences for protein, customizable ingredients, calories, taste, heartiness, convenience, and cost. Factor in health goals as well. With an understanding of the key differences between these options, you can choose the variety that makes the most sense for your needs and enjoy a refreshing break from burgers and fries.