Life gets busy, and sometimes relying on takeout or fast food is necessary. Subway offers a menu of subs and salads that can be part of a balanced, healthy diet. While food should be enjoyed, and indulging cravings is perfectly acceptable, Subway provides several healthy menu items for those looking for a quick and nutritious meal on the go or simply craving a sub.
Understanding Subway's Nutritional Landscape
Subway reminds you to “eat fresh,” but their popular tagline doesn’t exactly tell the entire nutritional story. Subway offers healthy meals, but not everything on their menu is good for you.
Many of Subway’s healthiest items come from their Fresh Fit menu. These items are generally low in calories and fat, and high in protein. Many have earned Heart Check Certification status from the American Heart Association (AHA). This means the meal is certified to meet the AHA’s nutritional requirements as a heart-healthy option.
Heart Check Certified Sandwiches
Heart Check Certification only applies to the following sandwiches when they’re made with 9-grain wheat bread, lettuce, tomatoes, green peppers, onions, and cucumbers. Also, note that the sodium amount meets the guidelines only if it is the only thing you eat. If you add chips, this amount will most likely be higher than the allotted amount.
Heart Check Certified Salads
Several of Subway’s salads have earned Heart Check Certification. Each salad includes lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives, and (if applicable) a meat protein.
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Heart Check Certification only applies to the salads if they’re served with Sweet Onion salad dressing. The dressing adds 40 calories, 0g fat, 85mg sodium, 8g sugar, and 9g carbs to each salad’s nutrition tally.
Building a Healthy Sub: Key Ingredients and Choices
Subway offers a better variety of healthy meal options than many other fast food restaurants. 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.
Here are some tips for building a healthier sub:
- Lean Protein is key. Turkey will always top the list when you’re considering lean meats for your sub. This high-protein Subway sandwich is great as is.
- Load up on Veggies. Loading up your sub with filling veggies makes it even better, especially if you ask for a heap of spinach.
- Consider a No Bready Bowl. Subway’s No Bready Bowls offer all the flavors of your favorite sub without the bread and carbs.
Top It Off Wisely: Toppings to Choose and Avoid
The right toppings can make or break the nutrition value of a Subway meal.
Healthy topping options include:
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- cucumbers
- spinach
- lettuce
- tomatoes
- onions
- bell peppers
- banana peppers
- jalapenos
- avocados
- sweet onion dressing
- vinegar
- mustard
Not-so-healthy topping choices are:
- chipotle southwest dressing
- ranch dressing
- oil and vinegar dressing
- bacon
- pepperoni
- meatballs
- sausage
- cheese
- mayonnaise
Specific Menu Items to Consider
Here are some specific Subway menu items to consider when looking for a healthy meal:
- Breakfast Sandwich: You can get fresh sandwiches for breakfast at Subway. Top it off with veggies to get your morning off to a great start.
- Veggie Delite: The Veggie Delite is a great Subway sandwich option if you want something low in calories and higher in fiber. With 10 grams, this is lower in protein than some of our other suggestions. You can increase the health factor by asking for a scoop of avocado.
- Veggie Patty: The Subway Veggie Patty isn’t available at every location, but if you see it on a menu near you, try it out. This is great news since it’s a vegan option that doesn’t skimp on essential macronutrients including a whopping 13 grams of fiber.
Kid's Meals
Subway features four meals for kids that are Heart Check Certified. Each meal comes with a mini sandwich, apple slices, and low-fat milk. Remember, you can order a kid meal for yourself!
A Look at Subway's Sodium Reduction Efforts
We understand the potential positive health impact of lowering the amount of sodium in the average person consumes. The SUBWAY® brand has reduced the sodium content of our core menus items in North America, Europe, Australia and New Zealand. In the US, an average 28% sodium reduction in low fat sandwiches and an average 15% reduction in all lunch and dinner subs has been achieved over the past three years; meeting the National Salt Reduction Initiative (NSRI) targets. In Canada these initiatives have resulted in an average 25% sodium reduction in low fat sandwiches and an average 13% reduction in all lunch & dinner subs. Reduced sodium of core products in North American including: chicken strips, roast beef, steak, ham, bread and many of the cookies.
Making Informed Choices
Making healthy choices when you eat out doesn’t have to be complicated, especially if you have the nutritional information available. With the right knowledge and modifications, Subway can be a macro-friendly meal in a pinch of on the go. When in doubt, log meals in the (FREE!) MyFitnessPal app before you order them.
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Subway's Fresh Fit Menu
Subway's Fresh Fit menu is back and better than ever! Bursting with fresh flavor and feel-good choices at a great value, every Fresh Fit sandwich is stacked with 20g or more of protein, a full serving of crisp veggies and fewer than 500 calories in a six-inch.
Alongside Fresh Fit, Subway continues to offer craveable, convenient, and affordable meal options that don't compromise on quality. Fans can also enjoy exclusive deals and rewards through Subway MVP Rewards.
Subway: A History of Freshness
Ever since 17-year-old Fred DeLuca made sandwiches for his first customers in a small storefront sandwich shop in 1965, it was clear that SUBWAY® restaurants would be a new kind of quick service restaurant - a restaurant without a fryer and sandwiches were not pre-made. A restaurant where you could see and choose from a variety of fresh, nourishing ingredients for your sandwich.