Subway has become a ubiquitous name in the fast-food industry, largely due to its marketing as a "healthier" alternative. With celebrity endorsements from athletes like Tom Brady, Steph Curry, Serena Williams, and Patrick Mahomes, the brand has successfully cultivated an image of freshness and nutritional awareness. But does Subway truly live up to its healthy image? This article takes a comprehensive look at Subway's menu, analyzing its nutritional content, customization options, and overall place in a balanced diet.
Subway's Health Claims: A Closer Look
Subway's marketing strategy hinges on the concepts of "eat fresh" and customizable meals. While the chain does offer some advantages over traditional fast-food restaurants, the nutritional landscape is more complex than a simple "healthy" or "unhealthy" label.
The Fresh Factor
One of Subway's key selling points is the freshness of its ingredients. Many vegetables are prepared daily in-store, and bread is often baked on-site. This emphasis on freshness can lead to better nutrient retention in vegetables and potentially fewer preservatives in some menu items. However, it's important to remember that freshness alone doesn't automatically translate to a low-calorie or low-sodium meal.
Customization: A Double-Edged Sword
The ability to customize sandwiches and salads is perhaps Subway's greatest strength from a health perspective. This level of control empowers customers to make informed decisions about their meal's nutritional content. However, it also opens the door to less healthy choices if customers aren't mindful of their selections.
Navigating the Subway Menu: What to Order (and What to Avoid)
To make the most of Subway's customization options, it's crucial to understand the nutritional impact of different menu items. Here's a breakdown of some of the best and worst choices, along with tips for building a healthier meal.
Read also: Subway Keto Menu
Sandwiches: A Tale of Two Extremes
Subway offers a wide variety of sandwiches, ranging from relatively healthy options to calorie-laden choices.
The Good: Healthier Sandwich Choices
- Oven Roasted Turkey Sandwich (6-inch): This classic sub is relatively low in calories and contains a moderate amount of protein and fiber. A 6-inch Oven Roasted Turkey Sandwich contains approximately 310 calories, 4g of fat, 820mg of sodium, 40g of carbohydrates, 5g of fiber, 21g of protein, and 6g of sugar. Opting for flatbread can reduce the carb count.
- Grilled Chicken Sandwich (6-inch): Lower in sodium and higher in fiber than the turkey sandwich, the grilled chicken sandwich is a good option for those watching their weight. A 6-inch Grilled Chicken Sandwich contains approximately 330 calories, 4g of fat, 580mg of sodium, 40g of carbohydrates, 5g of fiber, 27g of protein, and 6g of sugar. Adding spinach and green peppers can further boost the fiber content.
- Rotisserie-Style Chicken (6-inch): This sandwich offers a more flavorful option while still providing a good source of protein and fiber. A 6-inch Rotisserie-Style Chicken Sandwich contains approximately 350 calories, 5g of fat, 790mg of sodium, 40g of carbohydrates, 5g of fiber, 25g of protein, and 6g of sugar. Avoid high-sugar condiments like honey mustard or sweet onion teriyaki.
- Veggie Delite (6-inch): This loaded veggie sandwich is the lowest-calorie, lowest-sodium, lowest-fat, and lowest-carb option while still providing a significant amount of fiber. A 6-inch Veggie Delite contains approximately 220 calories, 3g of fat, 370mg of sodium, 39g of carbohydrates, 5g of fiber, 10g of protein, and 6g of sugar. Consider adding cheese and avocado for additional protein and healthy fats.
The Bad: Sandwiches to Approach with Caution
- Meatball Marinara Wrap: While the salad version can be a reasonable choice, the wrap is high in calories, carbohydrates, and sugar. A Meatball Marinara Wrap contains approximately 810 calories, 43g of fat, 2040mg of sodium, 76g of carbohydrates, 7g of fiber, 32g of protein, and 11g of sugar.
- Teriyaki Blitz (6-inch): This steak and cheese sandwich is high in sugar and lower in fiber compared to other options. A 6-inch Teriyaki Blitz contains approximately 460 calories, 14g of fat, 1480mg of sodium, 53g of carbohydrates, 4g of fiber, 30g of protein, and 18g of sugar.
- Pickleball Club (6-inch): This club sandwich is low in fiber and high in added sugar due to the honey mustard sauce. A 6-inch Pickleball Club contains approximately 500 calories, 22g of fat, 1700mg of sodium, 47g of carbohydrates, 2g of fiber, 27g of protein, and 10g of sugar.
- All Pro Sweet Onion Teriyaki (6-inch): This sandwich has the highest amount of sugar on Subway's menu, primarily due to the teriyaki sauce. A 6-inch All Pro Sweet Onion Teriyaki contains approximately 430 calories, 11g of fat, 1260mg of sodium, 55g of carbohydrates, 4g of fiber, 30g of protein, and 20g of sugar.
Salads: A Customizable Alternative
Subway's salads offer a customizable alternative to sandwiches, allowing for a focus on vegetables and lean protein.
Heart Check Certified Salads
Several of Subway's salads have earned Heart Check Certification from the American Heart Association (AHA). These salads include lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives, along with a meat protein. Note that the Heart Check Certification only applies when the salads are served with Sweet Onion salad dressing, which adds 40 calories, 0g fat, 85mg sodium, 8g sugar, and 9g carbs.
Toppings and Condiments: The Building Blocks of a Healthy (or Unhealthy) Meal
The toppings and condiments you choose can significantly impact the nutritional value of your Subway meal.
Healthy Topping Options
- Cucumbers
- Spinach
- Lettuce
- Tomatoes
- Onions
- Bell peppers
- Banana peppers
- Jalapenos
- Avocados
- Sweet onion dressing
- Vinegar
- Mustard
Toppings to Limit or Avoid
- Chipotle southwest dressing
- Ranch dressing
- Oil and vinegar dressing
- Bacon
- Pepperoni
- Meatballs
- Sausage
- Cheese
- Mayonnaise
Sides and Extras: Proceed with Caution
Subway's sides, often referred to as "sidekicks," can be high in sugar and ultra-processed. It's best to avoid these options or choose them sparingly. If you want a side, opt for baked chips (130 calories, 2g fat) instead of regular chips (230 calories, 15g fat).
Read also: Is Subway Keto-Friendly?
Subway vs. Other Fast-Food Chains: A Nutritional Showdown
When comparing Subway to other fast-food chains, it's important to consider factors beyond just calorie counts. Sodium content, fiber, and overall nutrient density are crucial factors in determining the healthfulness of a meal.
Calorie Comparisons
Many of Subway's 6-inch subs can be lower in calories than standard burger meals from other chains. However, this advantage can be easily negated by opting for foot-long sandwiches or adding high-calorie toppings and sides.
Sodium Concerns
One area where Subway often falls short is sodium content. Many sandwiches, especially those with processed meats, can contain a significant portion of the recommended daily sodium intake. This is a particular concern for individuals managing hypertension or heart disease. A UCLA study found that Subway meals actually had higher sodium content on average than McDonald's meals.
Tips for Making Healthier Choices at Subway
Here are some practical tips for navigating the Subway menu and creating a more balanced meal:
- Choose whole grain bread or opt for a salad base: This will increase your fiber intake.
- Load up on vegetables: Vegetables add nutrients and volume without excess calories.
- Be mindful of high-calorie dressings and sauces: Opt for vinegar, mustard, or light options.
- Select lean protein sources: Turkey, chicken, and plant-based options are generally healthier choices.
- Consider portion sizes: A 6-inch sub is often a more reasonable choice than a foot-long.
- Skip the sugary drinks: Opt for water, unsweetened tea, or diet soda.
- Limit processed meats: Choose fresh cuts of meat over processed options like salami and pepperoni.
- Go easy on the cheese: Cheese can add significant calories and fat.
- Read the nutrition information: Take advantage of Subway's online nutrition information to make informed choices.
- Ask for add-ons: Don't hesitate to request extra veggies or less sauce or meat.
Addressing Common Misconceptions
It's important to address some common misconceptions about Subway and its nutritional value:
Read also: Effectiveness of the Subway Diet
Misconception: All Subway sandwiches are healthy.
- Reality: The healthfulness of a Subway meal depends entirely on the choices you make. Some sandwiches are high in calories, fat, and sodium, while others can be part of a balanced diet.
Misconception: Subway is always a healthier option than other fast-food restaurants.
- Reality: While Subway offers the potential for healthier choices, it's not automatically a better option than other fast-food chains. Careful selection is key.
Misconception: Footlongs are a good way to get a lot of food for a low price.
- Reality: Footlongs can quickly double the calorie count of your meal, making them a less healthy choice.