Can a Subway ever be healthy?

Subway
Subway was one of the first fast food chains to base its advertising around health

In the world of lunchtime sandwich offerings, buying a Subway doesn’t exactly scream healthy. Its menu groans with footlong subs, oozing with rubbery American cheese and bland white bread. There’s even a footlong cookie. A guilty pleasure more than a virtuous choice.

The good news is that, unlike with most pile ‘em high, sell them quick fast-food outlets, there are healthy options. Vegetables and salad feature prominently on the menu. Throw in some lean protein and as much cucumber and lettuce as you like, and you might just be able to feel that you’re tucking into something healthy.

Subway was one of the first fast food chains to base its advertising around health. Indeed, in the film Austin Powers in Goldmember the character ‘Fat B-----d’ loses a massive amount of weight thanks to the “Subway diet”.

Here’s a guide to what you can typically find in a Subway sandwich and which are the healthiest and unhealthiest options.

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What do you get in a Subway sandwich? 

Everything from pork and beef meatballs with pepperoni and salad to chicken breast with cheese and Dorito tortilla crisps thrown in for good measure. You can pile them high with vegetables – such as spinach, avocado, peppers and pickles – and sauces and dressings from sweet chilli to chimichurri. Bread rolls on offer are wholegrain, Italian white bread, herbs and cheese and gluten-free varieties.

However, some options such as the Tex Mexan (496 kcal, 19g fat, 2.3g salt) and the Stacked Bacon and Cheese SubMelt (487 kcal, 24g fat, 3g salt) rack up the calories, fat and salt with a significant portion of the day’s recommended amount in one sandwich alone.

You can pack in the vegetables and choose wholegrain bread for a healthier sandwich
You can pack in the vegetables and choose wholegrain bread for a healthier sandwich - Alamy

“The added extras are often loaded with sugar – we should have a maximum 30g a day – and salt (maximum 6g a day),” says Helen Bond, a registered dietitian. Some also contain a hefty proportion of the recommended daily maximum amounts of fat.

Five reasons why eating at Subway can be considered healthy 

1. Calorie control

Subway provides transparency about the nutritional information of its menu, providing all the figures for fat, salt, sugar and calories, such as the Big Bombay which at 414 kcal contains 10g of sugar, 14g of fat and 2g of salt. “If you’re mindful of your choices, you can manage calorie intake and adjust your meal to fit into your overall goals,” says Nichola Ludlam-Raine, a specialist registered dietitian.

2. Customisation

“You can make your own sandwich and choose lean protein with a variety of nutrient-packed salad and veg, increasing your fibre intake for better gut health,” says Bond. You have control over portion sizes and ingredients, as you can request that the server adds in as much veg as you want.

3. Wholegrain breads

Subway offers the option of wholegrain bread, which is higher in fibre than white bread. “Wholegrain bread helps to keep you fuller for longer and promotes both heart and gut health,” says Ludlam-Raine. “Go for 9-grain bread, which is high in fibre, good for gut health, and keeps you fuller for longer,” says Bond.

4. Vegetable options 

One of the standout features of Subway is the range of fresh salad and vegetables available, such as lettuce, spinach and peppers. “Adding these increases the fibre, vitamins and minerals in your meal, supporting overall health. We should aim to eat at least 30 different plant-based foods a week for optimal gut health, Ludlam-Raine advises.

5. Healthy protein choices 

“Fillings like tuna, chicken breast and lean turkey are all good protein sources and these are the ones to go for rather than fatty meats,” says Bond. Choosing these or plant-based proteins such as the veggie patty can help manage your intake of saturated fats.

Five reasons why eating at Subway may be unhealthy 

1. Sugary sauces and dressings

“Many are high in added sugars and calories,” says Ludlam-Raine. For example, the sticky sweet chilli sauce which contains 6.5g of sugar per serving and the hickory smoked barbecue sauce contains 5.2g of sugar per serving. Watch out for the bread, too – the honey and oat roll contains an alarming 9.1g of sugar.

Consuming too much sugar can contribute to weight gain and increase the risk of developing Type 2 diabetes.

2. High salt content

“Many of the ingredients, particularly the processed meats (like salami, pepperoni and ham) and sauces, contain high levels of salt that constitute a large proportion of your maximum recommended intake, which can contribute to high blood pressure and increase the risk of heart disease,” says Ludlam-Raine.

3. High saturated fat content

Some sandwiches contain a high amount of saturated fat, notably the Big Breakwich which has 10g and The Baller which has 8.5g. It’s recommended that men have no more than 30g of saturated fat per day and women 20g per day so the Big Breakwich (and similarly, the Stacked Bacon and Cheese SubMelt which also has 10g) comprises half of women’s allowance for the day and a third of men’s. Eating too much saturated fat can raise your risk of high cholesterol and consequently cardiovascular disease.

4. The calories can add up

“The average woman needs 2,000 calories a day, and it’s 2,500 for a man,” says Bond. Some Subway sandwiches alone contain a sizable chunk of the recommended calorie amount in a day, such as the Big Breakwich which clocks in at 599 kcal. Add sides such as the Doritos nachos (588 kcal) and a chocolate chunk cookie (214 kcal) then the calories quickly add up.

5. Highly processed ingredients

Many of the meat options, such as the meatballs, pepperoni and cold cuts, are highly processed, meaning they could well contain unhealthy fats and artificial additives. “This is not good for our bowel health and is linked to bowel cancer,” says Bond. Avoid any sandwich containing ‘formed meat’. “This is meat with additives, such as emulsifiers and preservatives to increase the shelf-life. Formed meats are often less nutritious and potentially bad for gut health,” Bond explains.

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What is the unhealthiest Subway you can order? 

“Meatball marinara on white bread, while not the highest in calories, is the unhealthiest option,” says Ludlam-Raine.

  • Meatballs are high in saturated fat and made with processed meat – the NHS advises we eat less than 500g of red or processed meat a week

  • Mozzarella cheese is high in calories at 75 kcal and saturated fat at 3.6g for a 30g serving

  • White bread is lower in fibre and nutrients compared to wholegrain options

What is the healthiest Subway you can order? 

“One of the healthiest options available at Subway is the chicken breast sub on 9-Grain wheat bread roll (6-inch),” says Ludlam-Paine. “This is a leaner, lower-calorie option that provides a good balance of protein, fibre, and nutrients, especially when loaded with vegetables and lighter dressings”. This sub is lower in salt, calories and fat, while providing a good source of protein and fibre, making it one of the best options for a balanced, nutritious meal at Subway.

Here’s how to make the healthiest Subway:

  • Chicken breast is lean protein and low in fat.

  • 9-Grain Wheat Bread is higher in fibre than white bread, which supports heart health and digestion too.

  • Lettuce, spinach, tomatoes, cucumbers, green peppers, onions are rich in vitamins, minerals and fibre.

  • Avocado are an optional healthy unsaturated fat which is beneficial for heart health.

  • Light dressings such as balsamic vinegar or skip sauces altogether to reduce calorie and sugar intake.

Verdict: Is Subway healthy?

It all depends on what you choose. Go for the healthier options: the whole grains, lean proteins, and plenty of vegetables. “Don’t use it as an excuse to pile on the calories but also remember that calorie counts only give you a gauge of what’s in a sandwich, not the full picture,” says Bond. “Avocado, for example, is high in calories but still nutritious.”

And be careful of what you eat for the rest of the day, or you can easily exceed the daily recommended amount for fat, salt and sugar. “Be mindful of high-calorie meats, cheeses and sauces,” says Ludlam-Raine. “These can increase your intake of unhealthy fats, salt, and sugar.” All red flags when it comes to health.

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