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The 5 Healthiest Subway Sandwiches You Should Order, According to Our Nutritionist

The 5 Healthiest Subway Sandwiches You Should Order, According to Our Nutritionist



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This past December, CNBC asked passersby on the streets of New York a question: "What fast food chain has the most locations across the globe?" If you immediately thought of McDonald's, you're not alone: three of those on camera jumped to the same conclusion. But Subway actually operates more than 43,912 stores globally, making it the most widely available fast food option. McDonald's, on the other hand, has 37,241 stores, closely followed by Starbucks, which slings coffee across the world in 27,399 locations.

Despite being the largest fast food chain in the United States, according to data from Business Insider, consumers aren't visiting the sandwich chain as much as other fast food restaurants. Yearly sales have fallen at Subway every year since 2014. A recent report by Restaurant Business Online even says the chain closed over 1,100 stores in the past year, and more closings are likely throughout 2019. The company only predicted 500 closings for 2018 and is having to make drastic strategical changes.

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In light of having the fewest amount of Subway locations since 2011, spokespeople for the company noted they are planning to expand more globally, particularly in India, Mexico, China, and the U.K. They also noted that while we may be seeing more closings in 2019, the company is focusing on relocating or remodeling other locations in hopes of more profitability.

Why are sales slumping at Subway? The team at CNBC cites a few possible reasons—like the fact that the menu has remained mostly the same since the late '60s, when Subway was founded in Connecticut. The RBO report said smaller chains, like Jimmy John's, Firehouse Subs, and Jersey Mike's have risen in popularity over the past few years, and their current average annual sales are 80 percent higher than Subway's.

Regardless of sales, you may ask: Is Subway healthy? Subway's menu is one of the most redeeming for your health, especially when you compare the chain's offerings to that of a fast food drive-thru. The meals from McDonald's, Burger King, and Panda Express are rarely considered "healthy," and hacking their menu isn't always easy. We’re not saying that every sandwich option at Subway is a safe bet, but if you know what to order, you can find a healthy and filling meal for less than $5.

Looking for the healthiest option while dining out? Read more:

Brierley Horton, Cooking Light's nutrition director, has a few general tips to avoid excess calories, salt, and fat while dining at Subway.

"Overall, choose a sandwich made on their whole-wheat subs. While wraps may sound like a better alternative to bread, the sodium found within some tortilla-based options is excessive compared to Subway's wheat bread," Horton says.

Don't choose to double up on extra meat or cheese, because that can easily push total sodium levels over 1,500mg, Horton advises. But you can feel good about asking for extra vegetables, and don't feel bad about asking for every veggie on the bar—especially if it's in season. "Diversify the veggies you choose if something isn't in season, like if tomatoes look lackluster in the middle of the winter."

You might be surprised to hear that adding mayonnaise to any sandwich might be a better bet than light mayonnaise—but Horton says there's exponentially more sodium in "light" mayonnaise than in the traditional condiment.

"Go for oil and vinegar when you can, as this dressing only adds around 45 calories and is light on everything else," Horton says. "But if you have to have mayo, the regular variety could be best—you'll save on sodium, even though Subway's serving of regular mayo is double the calories than that of light mayo. Choose the lesser of two evils."

One thing to avoid at Subway? The chain's pre-mixed sauces and dressings.

"Subway's buffalo sauce contains 400mg of sodium for one serving, which isn't the best option," she says. "Stick to your basic condiments, and know that light mayo and mustard are higher in sodium than oil and vinegar. If you feel the need to shake it up, ask for fresh avocado or Subway's guacamole, which is still more redeeming than add-ons like ranch."

Remember that Subway has a nutritional calculator you can use for free before ordering from their restaurants. Take a second to check your favorite order to see if there's anything you can swap in or out for a more wholesome sub.

With Horton's tips in mind, we dove into Subway's menu and found five healthy Subway sandwiches you can order at any store. Each are under 350 calories, 7g of fat, and 950 mg of sodium.

1) Rotisserie-Style Chicken Sub

One of Subway's newest items has pulled chicken, cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes on a six-inch wheat sub. There are only 350 calories, 670mg of sodium, 7g of sugar, and 6g of fat in this sub. If you must have a condiment with your order, try the light mayonnaise, which will add an extra 50 calories and 100mg of sodium.

2) Veggie Delight

A great option for vegetarians, the Veggie Delight sandwich contains only 230 calories, 280mg of sodium, 2.5g of fat, and 7g of sugar—which is impressive, considering it’s loaded with cucumbers, green peppers, lettuce, onions, spinach, and tomatoes on wheat bread. Adding cheese will up the fat and sodium content, but a dash of Subway's oil and vinegar dressing to this veggie medley only costs 45 calories with no additional sodium.

Horton says this is also the best option if you want one of Subway's sides, like baked potato chips or a cookie.

3) Turkey and Provolone

If you add provolone cheese to a six-inch turkey wheat sub, you'll still have a wholesome sandwich at just 340 calories, 8g of fat, and a manageable 790mg of sodium. Adding sauce or a condiment could push sodium levels into the 1,000mg area, so stick with yellow mustard, which will only add 10 calories and 100mg of sodium.

4) Roast Beef

Subway's roast beef sub is hearty, and is loaded with cucumbers, lettuce, green peppers, onions, spinach, and tomatoes. A six-inch serving has just 320 calories, 5g of fat, and 670mg of sodium, which means you can definitely customize the sandwich with cheese or a condiment. Swiss is your best choice for cheese (only 50 more calories and a mere 30mg of sodium), but you can add honey mustard, light mayonnaise, sweet onion sauce, yellow mustard, or barbecue sauce without exceeding the 350-calorie mark.

5) Black Forest Ham and Monterey Cheddar

This is one of Subway's more sodium-rich subs, and it’s best enjoyed with either Swiss or Monterey cheddar cheese, as both of these options keep the total sodium count under 900mg. On a six-inch wheat sub, add cucumbers, green peppers, lettuce, onions, spinach, and tomatoes for a sandwich that has just 340 calories with 9g of fat and 8g of sugar.


All the Best Subway Keto Menu Options

Subway offers a helpful nutrition and dining guide, as well as customizable menu options, but it helps even more to have a little keto help from someone who&rsquos been where you are when you&rsquore wondering what to order.

The best thing about Subway? You can make any sandwich into a salad, which gives you easy options for ordering low-carb and keeping things very keto-friendly.


Black Bean Soup and Veggie Delight Salad

"I visit Subway once a week with my oldest son on his way home from a long day in after school activities. We grab a sandwich for dinner and I love the healthier choices they have introduced in the past few years. My other go-to at Subway is simply a bowl of the black bean soup and the veggie delight salad with added fresh avocado. Loaded with fiber, this meal is vegetarian, filling, flavorful, heart-healthy, void of all refined flour and full of antioxidants." — Amy Shapiro, MS, RD, CDN, Real Nutrition NYC


12. Veggie Delite

Even if you're the most boring human being on this planet, there's no justifiable reason for you to order the Veggie Delite sandwich. This dull sandwich comes with lettuce, spinach, red onions, cucumbers, tomatoes, and green peppers on wheat bread. Sure, Subway has fresh vegetables and yummy bread but instead of ordering a Veggie Delite, you can easily find a better fast food salad that won't leave your taste buds bored to tears.

Speaking of salads, Subway has a lot of salads on their menu these days. However, these things are also a waste of time and money. Their salads are basically just their sandwiches without the bread. If you don't like Subway's bread, you shouldn't even go to Subway in the first place, making these salads a moot point at best. Unless you're a vegetarian who is trapped inside of a Subway and you have no chance of escaping, don't order the Veggie Delite sandwich or its salad equivalent.


Subway Club Salad

The Subway club salad contains turkey breast, roast beef, and black forest ham over salad greens with your choice of veggies, cheese, and dressing.

If you get it with Monterey cheddar cheese, black olives, cucumbers, green peppers, red onions, spinach, tomatoes, and oil and red wine vinegar dressing, it will contain the following:

  • 290 calories
  • 18 grams of fat
  • 13 grams of carbs (9 grams net carbs)
  • 4 grams of fiber
  • 21 grams of protein

What to order: the Subway club salad with Monterey cheese, your choice of veggies, and oil and red wine vinegar dressing.


Different Types of Subway Sandwiches

According to Subway's online menu, Subway stores currently offer a variety of sandwiches, including:

Chicken & Bacon Ranch Melt

Little Cheesesteak Slider

Sweet Onion Chicken Teriyaki

Turkey and Bacon Guacamole

Ultimate Meatball Marinara

Subway's nutrition calculator lists the approximate nutrition facts for most of these sandwiches. Subway's calories range between 150 and 800 calories per sandwich. The exact calories vary, based on the type of sandwich you've chosen to consume and its serving size. A sandwich serving size can range from 62 to 511 grams (2.19 to 18 ounces).

Be aware that these nutrition facts are specifically listed for 6-inch sandwiches that have been made using the Subway chef's recommended recipes. Any alterations you make to your sandwiches can change their calorie count.


Different Types of Subway Sandwiches

According to Subway's online menu, Subway stores currently offer a variety of sandwiches, including:

Chicken & Bacon Ranch Melt

Little Cheesesteak Slider

Sweet Onion Chicken Teriyaki

Turkey and Bacon Guacamole

Ultimate Meatball Marinara

Subway's nutrition calculator lists the approximate nutrition facts for most of these sandwiches. Subway's calories range between 150 and 800 calories per sandwich. The exact calories vary, based on the type of sandwich you've chosen to consume and its serving size. A sandwich serving size can range from 62 to 511 grams (2.19 to 18 ounces).

Be aware that these nutrition facts are specifically listed for 6-inch sandwiches that have been made using the Subway chef's recommended recipes. Any alterations you make to your sandwiches can change their calorie count.


The healthy sandwich criteria

In case you&rsquore wondering about my criteria, here&rsquos what I look for when it comes to a healthy sandwich:

Portion controlled

Opting for a foot-long version over a six inch sub means the calorie content of your sambo sky rockets. For some context, the average energy intake for an adult is 8700 kilojoules (2080 calories). Factoring in a few snacks throughout the day, that means a main meal should be about 2300 kilojoules (550 calories), or less.

Low in saturated fat

Saturated fat is detrimental to heart health as it raises your cholesterol levels. The average Joe is recommended to have no more than 23 grams of saturated fat each day. I&rsquod suggest aiming for less than 5 grams of saturated fat per meal and less than 3 grams per snack.

Low in sodium

Another nutrient that&rsquos bad for heart health, the maximum amount of sodium you should consume each day is 2000mg &ndash and the less, the better. It can be particularly hard to keep the sodium content of takeaway meals low, but try your best to find something under 600mg sodium per serve.

It&rsquos worth mentioning that Subway only lists their nutrition information for sandwiches made on white bread with the addition of lettuce, spinach, tomato, onion, capsicum and cucumber. If you&rsquore looking for a few extra rungs on the healthy sandwich leader board, I&rsquod suggest swapping to their wheat bread or a multigrain wrap and adding extra veg.


While You Are Ringing In The Summer, Don't Forget To Remember The Importance Of What We Have Off For.

Home of the free because of the brave.

"The American flag does not fly because the wind moves it. It flies from the last breath of each solider who died protecting it."

On this present day in America, we currently have over 1.4 million brave men and women actively listed in the armed forces to protect and serve our country.

Currently there is an increased rate of 2.4 million retiree's from the US military

Approximately, there has been over 3.4 million deaths of soldiers fighting in wars.

Every single year, everyone look's forward to Memorial Day Weekend, a weekend where beaches become overcrowded, people fire up them grills for a fun sunny BBQ, simply an increase of summer activities, as a "pre-game" before summer begins.

Many American's have forgot the true definition of why we have the privilege to celebrate Memorial Day.

In simple terms, Memorial Day is a day to pause, remember, reflect and honor the fallen who died protecting and serving for everything we are free to do today.

Thank you for stepping forward, when most would have stepped backwards.

Thank you for the times you missed with your families, in order to protect mine.

Thank you for involving yourself, knowing that you had to rely on faith and the prayers of others for your own protection.

Thank you for being so selfless, and putting your life on the line to protect others, even though you didn't know them at all.

Thank you for toughing it out, and being a volunteer to represent us.

Thank you for your dedication and diligence.

Without you, we wouldn't have the freedom we are granted now.

I pray you never get handed that folded flag. The flag is folded to represent the original thirteen colonies of the United States. Each fold carries its own meaning. According to the description, some folds symbolize freedom, life, or pay tribute to mothers, fathers, and children of those who serve in the Armed Forces.

As long as you live, continuously pray for those families who get handed that flag as someone just lost a mother, husband, daughter, son, father, wife, or a friend. Every person means something to someone.

Most Americans have never fought in a war. They've never laced up their boots and went into combat. They didn't have to worry about surviving until the next day as gunfire went off around them. Most Americans don't know what that experience is like.

However, some Americans do as they fight for our country every day. We need to thank and remember these Americans because they fight for our country while the rest of us stay safe back home and away from the war zone.

Never take for granted that you are here because someone fought for you to be here and never forget the people who died because they gave that right to you.

So, as you are out celebrating this weekend, drink to those who aren't with us today and don't forget the true definition of why we celebrate Memorial Day every year.

"…And if words cannot repay the debt we owe these men, surely with our actions we must strive to keep faith with them and with the vision that led them to battle and to final sacrifice."


Things You Should Absolutely Never Order At Subway

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Fans of Subway have a lot to love. They’re pretty good at putting together a fast, fairly nutritious sub at super-reasonable prices, and that makes them a great lunch option for those days you’re on-the-go. But not all their choices are good for you, so let’s talk about what you should never, ever order there. Watch to the end to find out the one ingredient that may not be what you think it is….
Double meat sandwiches | 0:30.
Vegetarian options | 1:11.
The cold cut combo | 1:58.
Classic tuna | 2:52.
Steak, egg, and cheese breakfast sandwich | 3:36.
Most chicken | 4:19.
Read more here → https://www.mashed.com/56596/things-never-order-subway/.
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Ex-Workers Reveal The One Item You Should Never Order At Wendy’s https://youtu.be/rTQ1mpr-9MQ?list=PLPMzwYshqWNMo_IkkbpN3teKgmtYjaBAW.
McDonald’s Worker Reveals Why You Should Always Ask For A Receipt https://youtu.be/poFYE0PTfmw?list=PLPMzwYshqWNMo_IkkbpN3teKgmtYjaBAW.
What The Drawer Under The Oven Is Really Used For https://youtu.be/vsE5-WV2bfI?list=PLPMzwYshqWNMo_IkkbpN3teKgmtYjaBAW What.
Makes McDonald’s Coke Taste Better Than Other Coke https://youtu.be/xev6mmpd_9E?list=PLPMzwYshqWNMo_IkkbpN3teKgmtYjaBAW The.
Surprising Truth Behind Costco’s 5 Dollar Rotisserie Chicken https://youtu.be/hnymeCIhWaA?list=PLPMzwYshqWNMo_IkkbpN3teKgmtYjaBAW.
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Mashed is the ultimate destination for food lovers. Whether you’re just learning how to cook or ready to take your kitchen skills to the next level, Mashed has all the tips and tricks you’ll ever need to be a chef… Or at least enough hacks to help you fake it til you make it. We&rsquove got your back at every step, from grocery shopping smarts to serving a perfectly prepared dish. Would you rather eat out than whip it up yourself? Mashed has all the info you&rsquoll need for that, too — from the best and worst foods to order at your favorite restaurants, to what today&rsquos most popular chefs really have up their sleeves. No matter what kind of foodie you are, Mashed has your recipe for success.

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The Subway Vinaigrette has just 40 calories per serving, making it much lighter than creamy dressing options like Caesar or Thousand Island, which both add about 100 calories per serving. It&rsquos also a great lower-sodium choice. RD tip: Salads are a great option for a healthy, filling meal at Subway that won&rsquot weigh you down.

Add as many vegetables as you want, choose a lean protein like oven roasted. Healthy Subway Sandwiches 1) Rotisserie-Style Chicken Sub. One of Subway’s newest items has pulled chicken, cucumbers, green peppers, lettuce, red 2) Veggie Delight. A great option for vegetarians, the Veggie Delight sandwich contains only 230 calories, 280mg of 3) Turkey and Provolone.

If you. Technically, Subway’s Veggie Delite sandwich is the healthiest Subway sandwich. However, any Fresh Fit Sandwich could also be considered healthy.

Subway’s Ultimate sandwiches are the most unhealthy, given their calories and saturated. Subway is well known for offering a choice between a 6-inch and footlong sandwich. The first step is figuring out how hungry you are. If you&rsquore typically capable of eating an entire sandwich and happen to be very hungry, order a footlong.

If you&rsquore just stopping by for a light lunch, order a 6-inch sandwich. Other Subway owners have launched Subway Marketplace where you can enjoy many of your favorite Subway subs at home, including bread and a variety pre-packaged meats and vegetables. We continue to make it easy and convenient to order your food with the Subway app and through order.subway.com, and we offer options to safely pickup your meals with curbside pick-up at many. Own a Subway About Us Careers Gift Cards Contact Us FAQs Unsubscribe Be The Boss. Own a Subway Franchise Info Next Steps Apply for a Franchise Find a Franchise for Sale In-Person Info Sessions Request Franchise Info Submit a Franchise Location Non-Traditional Partnerships Get To Know Us.

About Us History News Our Veterans US. Subway will turn pretty much any sandwich into a salad, which is great — though you definitely have to choose wisely, else you&rsquoll end up with a ton. High protein. We know the best protein source comes from animals and Subway feeds us with the best meat and fish meals.

The meatless meatball marinara, Ham and Cheese toasted bite and tuna toppings are one of the best protein sources. It is best for people who feed on protein shakes all day. Several of Subway&rsquos salads have earned Heart Check Certification. Each salad includes lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives, and (if applicable) a meat protein.

Registered Dietitian, Kelly Puryear told Mashed, “While Subway’s steak, egg and cheese breakfast sandwich may look like a healthy and tasty way to start your day with only 450 calories and 28 grams of protein, this (rather small) breakfast sandwich is.

List of related literature:

subwAy/www.subwAyfreshbuzz.com Thumbs Up: Any sub can be ordered as a salad (toss any croutons), including cold cut combo, Subway Club, tuna fish, BLT, Black Forest ham, turkey breast, and roast beef omelets minus the sandwich vinaigrette dressing.

At Subway, ask for your bread to be &ldquoshelled out&rdquo to cut your carbs in half.

Subway actually has the double meat option on the menu, so take it every time.

Fast Food sandwich chains (Panera, Subway, Bruegger’s) • Low-carb, whole wheat tortilla filled with chicken or turkey breast, lean ham, or lean roast beef.

Instead of sandwich bread or a hamburger bun, ask for your sandwich or burger to be wrapped in lettuce.

Topped with juicy tomatoes, buttery sliced avocados, and crunchy alfalfa sprouts, this sandwich makes a perfect light, healthy lunch.

Other good choices are the Veggie Delite at Subway and Wendy&rsquos Garden Pita (hold the dressing).

Order in a healthy sandwich from the local deli – or head to that wrap place that doesn&rsquot fry anything.

Your sandwich will be more filling and flavorful if you load it with lots of fresh vegetables such as broccoli sprouts, cucumber slices, and bell pepper strips.

If the restaurant has a sandwich with lettuce and tomatoes this can be a good choice, but they may be available only on larger sandwiches that have more calories.