Eating Healthy at Subway (2024)

FAQs

What is the healthiest thing to eat at Subway? ›

Choose lean meats, such as chicken and turkey, over red meat. Opt for low-fat milk or unsweetened tea if you do not enjoy the taste of water. Order a vegetable on the side if your sandwich does not come with one for a balanced meal. Pick olive oil and vinegar instead of high-calorie condiments.

Subway emerges as a top pick for those looking to make healthier choices. With its customizable sandwiches and salads, Subway offers a wide variety of options that can align with dietary preferences and weight-loss goals.

Which bread is the healthiest at Subway? Generally, Subway's “Hearty Multigrain” is going to be the healthiest choice. Compared to the Artisan Italian, Italian Herbs and Cheese, Jalapeño and Cheddar, Flatbreads and Wraps, it's a lower calorie option and notably has a touch more fiber and protein.

"The nutrient profile at Subway was slightly healthier, but the food still contained three times the amount of salt that the Institute of Medicine recommends," Lesser said. The authors suggested that the higher sodium content of the Subway meals likely came from the restaurant's processed meats.

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.

The Veggie Delite wrap (285g) is the most nutritious among the wraps, but compared with the Fresh Fit 6-inch sub version (163g), the wrap has slightly higher stats because of the larger serving size, providing 330 calories, 8g fat, 3.5g saturated fat, 56g carbohydrate, 5g sugar, 10g protein, and 800mg sodium.

As for sauces, there are plenty of unhealthy options which you avoid like mayonnaise or sweet onion. Rather go for healthier options such as ones with less sugar like red chili, BBQ sauce or marinara sauce.

How did the guy lose weight eating Subway? ›

The Subway diet is the weight-loss plan created by Jared Fogle, an obese college student who weighed 425 pounds (192.7 kilograms). The 22-year-old Fogle lost 245 pounds (111.1 kilograms) in 11 months by following a daily diet that consisted primarily of two low-fat sandwiches purchased at the Subway fast-food chain.

A sweet twist to the healthy bread lineup, honey oat bread provides a good source of grains and is a combination of sweetness from honey and the goodness of oats.

Subway's black forest ham, turkey breast, Subway club, rotisserie-style chicken, roast beef, oven-roasted chicken, and cold cut combo salads are all under 200 calories (with no dressing) and add a little protein compared to the Veggie Delite.

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.

In the US, the SUBWAY FRESH FIT® meal pairs a low fat sandwich with a "better for you" side such as apples or lite yogurt or baked chips and a sensible beverages such as 100% juice, low fat milk, bottled water or FUZE fresh brewed green tea.