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The Healthiest Sandwiches at Subway

Updated on January 2, 2018
cleoaddams profile image

Cleo Addams has a Master's Degree in Natural Health & Nutrition. She enjoys researching and writing in her free time.

Subway Sandwich
Subway Sandwich | Source

When most people think of Subway, the following words come to mind: fresh, delicious, convenient and healthy. Most of these sentiments are true, however, not all the items Subway offers are good for your health.

In this article, I’m going to provide you with a list of the healthiest sandwiches on the menu. These sandwiches are approved by the American Heart Association and are on Subway's Fresh Fit menu.

Author’s note: I think most people go to Subway for the subs versus the salads, so I’ve purposely omitted salads from this list.

6” Veggie Delight

The Veggie Delight is the simplest sandwich that Subway offers, but it’s also the healthiest. It’s a veggie sub that comes on 9-grain wheat bread and dressed with lettuce, spinach, tomatoes, green peppers, onions and cucumbers.

Nutrition Information

  • Calories: 230
  • Fat: 2.5 g
  • Sodium: 280 g
  • Sugar: 6 g
  • Protein: 8 g
  • Carbs: 44 g

6” Turkey Breast

Delicious slices of turkey breast piled high on 9-grain wheat bread and dressed with lettuce, tomatoes, spinach, green peppers, onions and cucumbers.

Nutrition Information

  • Calories: 280
  • Fat: 3.5 g
  • Sodium: 760 g
  • Sugar: 7 g
  • Protein: 18 g
  • Carbs: 46 g

6” Turkey and Black Forest Ham

Same as the Turkey Breast sub except juicy black forest ham is added to the mix.

Nutrition Information

  • Calories: 280
  • Fat: 4 g
  • Sodium: 780 g
  • Sugar: 8 g
  • Protein: 18 g
  • Carbs: 46 g

6” Black Forest Ham

Delicious black forest ham is sliced and piled high on a 9-grain wheat bread and dressed with lettuce, tomatoes, spinach, green peppers, onion and cucumbers.

Nutrition Information

  • Calories: 290
  • Fat: 4.5 g
  • Sodium: 800 g
  • Sugar: 8 g
  • Protein: 18 g
  • Carbs: 46 g

6” Roast Beef

Lean roast beef piled onto a 9-grain wheat bread and dressed with lettuce, spinach, tomatoes, green peppers, onion and cucumbers.

Nutrition Information

  • Calories: 320
  • Fat: 5 g
  • Sodium: 660 g
  • Sugar: 7 g
  • Protein: 25 g
  • Carbs: 45 g

Veggie Delight sub on 9-grain wheat bread with provolone cheese, spinach, tomato, bell pepper, onion, olives, mayo, salt, and pepper.
Veggie Delight sub on 9-grain wheat bread with provolone cheese, spinach, tomato, bell pepper, onion, olives, mayo, salt, and pepper. | Source

Beware of the Extras

My favorite sandwich at Subway is the Veggie Delight. Personally, I like to get provolone cheese and mayo on my sub. The addition of the cheese and mayo can add an additional 160 calories (maybe more). So be careful piling on extras, because the calories can definitely add up!

Note: Subway has already figured in the bread and veggies (listed in each sandwich description above) into the Nutritional Facts. Adding condiments, cheese, extra meat or switching out the 9-grain bread for another will alter these numbers.

Tricks to Reduce Calories and Carbohydrates

If you'd like to shave some extra calories and carbs from your sub, there are several ways to do this. The first is to have the sandwich artist hollow out the middle of the sub, removing the extra bread. The second thing is to ask the sandwich artist to make your sub a mini. This reduces your sub from a 6" to a 4". Either of these tips will reduce calories and carbs.

References

  • Subway Nutrition Guide, version 473211.12
  • Subway.com, Fresh Fit Choices, http://www.subway.com/en-us/menunutrition/menu/freshfit, Accessed 1/1/18

© 2018 Cleo Addams

Comments

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    • cleoaddams profile imageAUTHOR

      Cleo Addams 

      8 months ago from USA

      @Linda Crampton

      Thanks for the comment!

    • AliciaC profile image

      Linda Crampton 

      8 months ago from British Columbia, Canada

      This is useful information. The Veggie Delight is the most appealing sub for me, but I would have to be careful with the extras!

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