Subway Nutrition: Which Options Are Actually Healthy? (2024)

FAQs

What is the healthiest option from Subway? ›

In general, Subway's meals are low in sugar and a decent source of fiber and protein, however, many are also loaded with fat and sodium. Part of Subway's appeal is that you can customize your meal. Take advantage of this option by choosing healthy toppings and nixing the cheese and full-fat condiments.

While the "Subway Diet" may result in weight loss due to an overall reduction in calories consumed, it severely restricts food choices. Most experts believe that a balanced diet containing a variety of different foods is the healthiest way to lose weight.

Grilled Chicken Wrap

This is a great option if you're looking for the highest protein option with moderate carbs. While the carbs are still high, the wrap has a footlong protein serving without doubling the bread to be double the carbs.

According to Lesser, although Subway's nutrient profile was slightly healthier than those of its McDonalds counterpart, “the food still contained three times the amount of salt that the Institute of Medicine recommends.”

The second healthiest bread at Subway is the Artisan Italian, as it's also low in calories, fats, and sugars. The unhealthiest bread at Subway is the Spinach Wrap, as it's high in calories, sodium, and carbohydrates.

Looking at the overall meal, the Subway meal in terms of protein and sugar was slightly healthier than McDonald's and provided more vegetables, however it was higher in sodium. Remember both meals contributed the same total number of calories but on top of that, it was a large amount of calories.

Is a cold cut sub healthy? ›

But they're not the healthiest option. Canned and prepackaged cold cuts are loaded with saturated fat, sodium and nitrates — all while being short on protein. The sliced-to-order meat you get at the deli counter can be a healthier option, but still contains more sodium than anything you'd make yourself.

Fogle changed his eating habits upon the switch to eating at Subway, replacing his 10,000-calorie-per-day food consumption with one small turkey sub and one large veggie sub along with some baked potato chips and diet soda, totalling about 2,000 calories.

Yes, Subway can be eaten once every two weeks as part of a healthy diet. It is important to make sure that you are choosing healthier options such as whole wheat bread, lean meats, and plenty of vegetables. Additionally, be sure to watch your portion sizes and opt for low-fat dressings and condiments.

First, it depends on what type of meal you are ordering. Both Subway and KFC offer a variety of options, from sandwiches to salads and even fried chicken. If you're looking for a light meal, then Subway's sandwiches and salads are generally a healthier choice than KFC's fried chicken.

Subway can be a healthy option for weight loss if you choose whole-grain bread, lean proteins, and load up on vegetables like healthy spinach while being mindful of portion sizes as well as avoiding high-calorie extras.

All Subway® standard build six-inch Subs, flatbreads and salads are 600 calories or less and much of our range including many salads and everything in the Low Fat range is under 400 calories*.

Although the wrap may seem like the logical choice if you're trying to cut back on carbs, you'd actually get fewer carbs — as well as less fat and calories — by sticking with the traditional six-inch sub on whole-grain bread.