Healthy Living

published : 2023-12-02

What to Order at Subway According to Nutrition Experts

Discover the Healthiest Options at Subway: How to 'Eat Fresh'

A person enjoying a healthy Subway meal with a variety of veggies and whole grain bread, taken with Canon EOS 5D Mark IV

In a world of fast food restaurants sometimes associated with overindulgence, Subway could be a viable option if you're looking to eat a quick and healthy meal. Nutrition experts say that with some planning, it's possible to order a healthy meal at Subway thanks to the many veggies and the various breads on offer (wheat bread, malted rye bread or gluten-free wraps). Subway offers 'better-for-you' sandwich options for both adults and kids, focusing on maintaining a balance between taste and health.

Restaurants like Subway offer choices, allowing you to decide what's best for you. Dr. Joan Salge Blake, a nutrition professor at Boston University, urges you to mosey on down to Subway for a fast-food meal that puts you in the driver's seat. Subway has sandwiches under 400 calories, low in saturated fats, capped at 1,100 mg sodium, and a good source of lean protein.

To make the most of your Subway experience, follow the advice of nutritionists. They recommend sticking to fiber-rich veggies and lean protein like chicken, turkey, or roast beef when ordering at Subway.

A close-up shot of a mouth-watering six-inch roast beef sub from Subway, taken with Nikon D850

One of the top picks is the six-inch roast beef sub, which is only 310 calories. It's not only lean but also a great source of protein to keep you satisfied until your next meal. For extra fiber, request high fiber veggies such as spinach, lettuce, tomatoes, green peppers, and banana peppers. Don't forget to opt for the multi-grain bread to triple the fiber compared to the Artisan Italian Bread.

If you're looking for a protein-packed option, the protein bowl with roast beef is a solid choice. It provides 30 grams of protein, seven grams of fat, and 12 grams of carbohydrates. Subway's menu allows you to convert any sandwich into a salad, which is a great option when you're on the go and looking for a quick, tasty, and high-quality meal. Consider adding black beans to your salad for extra fiber and choose the oil and vinegar dressing on the side.

For vegetarians, Subway offers the 'Veggie Delite' sandwich with just 210 calories for a six-inch sub and 430 calories for a foot-long. Although this option reduces saturated fat, it lacks enough protein to stabilize blood sugar levels. Experts suggest adding lower saturated fat and sodium options like chicken strips, tuna, or oven-roasted turkey to a veggie delight sandwich to improve satiation and create a more balanced meal. If you're a vegetarian at home, you can add black beans or chickpeas to your sandwich for additional protein.

A colorful salad bowl with an assortment of fresh ingredients including spinach, tomatoes, and chicken, taken with Sony Alpha a7 III

Remember, you can always explore Subway's kids' menu for healthier options. A turkey mini sub sandwich or an open-faced chicken strip sandwich with spinach, cucumbers, and tomatoes are both nutritious choices. If you're looking for a warm, hearty meal, consider ordering two servings of chicken noodle soup and adding two sides of black beans. To start your day with quality breakfast, try Subway's protein-packed sandwich. As it's a large sandwich, you can save half for later.

Subway offers a variety of menu options, and not all items are available at every location. Check the chain's website for the menu items listed at a Subway near you. Representatives at Subway emphasize the availability of 'balanced' menu options. These options include sandwiches such as Black Forest Ham, Oven-Roasted Turkey, Roast Beef, Rotisserie-Style Chicken, Grilled Chicken, Veggie Delite, and Veggie Patty. Visit their website for more details.

By following the advice of nutrition experts and making informed choices, you can enjoy a delicious and healthy meal at Subway. Whether you prefer a lean roast beef sub, a protein bowl, or a flavorful veggie delight, Subway offers options that cater to various dietary preferences. So, the next time you're at Subway, remember to build your meal with fiber-rich veggies, lean proteins, and whole grain bread for a satisfying and nutritious experience.