Subway is a popular fast food chain known for its wide variety of sandwiches, made fresh to order with a choice of meats, cheeses, vegetables, and bread. Many people choose Subway for a healthier alternative to traditional fast food options. But with so many choices available, it can be challenging to know which sandwich is the healthiest. In this article, we will explore the healthiest options at Subway, looking at ingredients, calories, and nutrition to help you make the best choice for your diet.
Understanding Subway’s Menu
Subway’s menu offers a wide variety of sandwiches, wraps, and salads. The options range from meat-filled subs to vegetarian choices.
The ingredients you choose can greatly impact the nutritional value of your sandwich. While Subway has many healthy ingredients like fresh vegetables and lean meats, some sandwiches are higher in calories, sodium, and fat than others. To make the healthiest choice, it’s essential to consider the bread, fillings, sauces, and toppings.
Factors to Consider for a Healthy Sandwich
Before diving into the healthiest sandwich options at Subway, it’s important to understand what makes a sandwich healthy.
Here are a few key factors to consider:
Calories: Choosing a sandwich with fewer calories is often a priority for many looking to maintain or lose weight. Lower-calorie options help you keep your meal light and nutritious.
Protein: Protein is an essential nutrient for building and repairing tissues, making it an important part of any healthy meal.
Opting for a sandwich with a good amount of protein helps keep you feeling full and satisfied.
Fiber: Fiber aids in digestion and helps you feel fuller for longer. Look for sandwiches that include whole grain bread and a variety of vegetables to increase fiber content.
Sodium: High sodium levels can lead to health problems such as high blood pressure. It’s important to choose sandwiches that are lower in sodium, especially if you are watching your salt intake.
Healthy Fats: Not all fats are bad. Healthy fats, like those found in avocado, are good for your heart. Choosing sandwiches with healthy fats can make your meal more balanced.
Vegetables: Vegetables are packed with vitamins, minerals, and fiber. The more vegetables you include, the healthier your sandwich becomes.
Healthiest Sandwich Options at Subway
Now, let’s explore some of the healthiest sandwiches you can get at Subway. These options are packed with fresh ingredients, low in calories, and high in nutrition.
1. Veggie Delight
The Veggie Delight is one of the healthiest sandwiches you can order at Subway. This vegetarian option is simple yet nutritious, with a variety of fresh vegetables and low-calorie ingredients.
Ingredients: Cucumbers, tomatoes, onions, green peppers, lettuce, and spinach.
Calories: 230 calories (6-inch).
Nutritional Benefits: The Veggie Delight is packed with fiber and vitamins, especially from the fresh vegetables. It contains little to no fat, making it a low-calorie, healthy choice. You can also make it even healthier by choosing whole grain bread.
The Veggie Delight is perfect for anyone looking to reduce their calorie intake while still enjoying a satisfying sandwich.
2. Turkey Breast Sandwich
The Turkey Breast sandwich is another healthy choice at Subway, offering lean protein and low fat.
Ingredients: Sliced turkey breast, lettuce, tomatoes, cucumbers, green peppers, onions, and pickles.
Calories: 290 calories (6-inch).
Nutritional Benefits: Turkey breast is a lean source of protein, helping to keep you full without adding excess calories. This sandwich is also relatively low in sodium and fat, making it a great option for those watching their calorie and sodium intake.
Choosing whole grain bread will add more fiber and make this sandwich even healthier.
3. Black Forest Ham Sandwich
The Black Forest Ham sandwich is another healthy option that offers a balance of lean protein and fresh vegetables.
Ingredients: Black Forest ham, lettuce, tomatoes, cucumbers, onions, and green peppers.
Calories: 290 calories (6-inch).
Nutritional Benefits: Black Forest ham is a low-fat meat, providing a good source of protein without excess calories. Paired with fresh vegetables, this sandwich is a balanced choice that is low in fat and high in fiber.
Again, choosing whole grain bread will help increase the fiber content, making this sandwich a better choice for digestion and overall health.
4. Oven-Roasted Chicken Sandwich
The Oven-Roasted Chicken sandwich is a delicious and healthy option, featuring lean chicken breast as the main protein.
Ingredients: Oven-roasted chicken, lettuce, tomatoes, cucumbers, onions, and green peppers.
Calories: 320 calories (6-inch).
Nutritional Benefits: Chicken is a great source of lean protein and low in fat, making this sandwich a healthy option for anyone looking to maintain a balanced diet. With fresh vegetables and whole grain bread, this sandwich can be both filling and nutritious.
It’s a perfect option if you’re looking for a healthy sandwich with a bit more protein.
5. Tuna Salad (with Light Mayo)
While tuna salad can be higher in calories and fat, choosing light mayonnaise can make this sandwich a healthier option.
Ingredients: Tuna salad (with light mayo), lettuce, tomatoes, cucumbers, onions, and green peppers.
Calories: 480 calories (6-inch).
Nutritional Benefits: Tuna is an excellent source of protein and omega-3 fatty acids, which are good for heart health. By choosing light mayo, you can reduce the fat and calorie content while still enjoying a satisfying sandwich.
This option is still healthy, especially if you are looking for something with a bit more flavor and texture.
6. Sweet Onion Chicken Teriyaki Sandwich
If you’re looking for a sandwich with more flavor, the Sweet Onion Chicken Teriyaki is a great choice.
Ingredients: Grilled chicken, sweet onion sauce, lettuce, tomatoes, cucumbers, onions, and green peppers.
Calories: 370 calories (6-inch).
Nutritional Benefits: Chicken provides lean protein, and the sweet onion sauce adds flavor without too many extra calories. With the addition of fresh vegetables, this sandwich offers a good balance of nutrients, though it’s a bit higher in sodium compared to some other options.
Choosing whole grain bread will further boost the fiber content of this sandwich, making it a better option overall.
How to Make Any Sandwich Healthier at Subway
While the sandwiches listed above are some of the healthiest options at Subway, you can also customize any sandwich to make it healthier.
Here are a few tips to make your Subway sandwich even more nutritious:
Choose Whole Grain Bread: Whole grain bread is a great choice because it’s higher in fiber than white bread. It helps with digestion and keeps you feeling full longer.
Add More Veggies: Subway offers a wide range of fresh vegetables.
Adding extra lettuce, tomatoes, cucumbers, and peppers will increase the fiber content and boost the nutritional value of your sandwich.
Choose Lean Proteins: Opt for lean proteins like turkey, chicken, or ham instead of higher-fat meats like bacon or salami.
Go Light on the Sauces: Sauces like mayonnaise and creamy dressings can add unnecessary calories and fat. Opt for lighter sauces like mustard, vinegar, or sweet onion sauce to keep the sandwich healthier.
Skip the Cheese: While cheese adds flavor, it also adds calories, fat, and sodium. Skipping cheese or using less can help reduce the calorie count and make the sandwich healthier.
Watch the Portion Size: Choosing a 6-inch sandwich over a footlong is a simple way to cut calories without sacrificing flavor.
Conclusion
Subway offers a variety of healthy sandwich options, from the Veggie Delight to the Turkey Breast sandwich. By paying attention to the ingredients and making smart choices, you can enjoy a nutritious and satisfying meal. When choosing the healthiest sandwich, consider the calories, protein, fiber, sodium, and fats, and make adjustments based on your personal dietary needs.
For the healthiest sandwich, opt for lean proteins, whole grain bread, and plenty of fresh vegetables. By customizing your sandwich and making informed choices, you can enjoy a delicious meal that fits into a healthy lifestyle. Whether you’re trying to lose weight, maintain your health, or simply eat better, Subway has plenty of healthy options to choose from.
Related topics:
- What Is Gluten Free at Baja Fresh?
- What Time Does Baja Fresh Open?
- How Much Does A Baja Fresh Franchise Owner Make?