Life gets busy, so it’s normal to rely on the occasional takeout or fast food when you’re stuck. Even so, you may be concerned about how these foods fit into your nutritional goals.
Subway is coming to the rescue with a subs and salad menu! To make things easier, we’ve highlighted seven flavor-packed dishes that can provide you with a balanced meal as you try to choose healthier menu options at Subway.
How to enjoy fast food while dieting?
When you’re on a diet, balanced, healthy meals are crucial to your success. At the same time, food is for enjoyment, and it’s perfectly okay to satisfy your cravings from time to time. If you want a sandwich, have a sandwich! But remember: moderation is always key.
Whether you’re looking for a quick meal on the go or just want a quick meal, Subway has a healthy menu for you. We’ve rounded up seven top Subway recommendations from nutritionists based on the menu’s nutritional information.
7 Subway Options Recommended by Nutritionists
When reviewing Subway calorie and nutritional information, keep in mind that each six-inch sandwich (not one foot long) includes:
- multigrain bread
- lettuce
- spinach
- tomato
- onion
- Green pepper
- cucumber
- black olives
Replacing these ingredients, adding sauce and cheese, or choosing other bread options will change the nutritional information you can find online or at restaurants.
1. 6-inch egg cheese sandwich
Let’s start with breakfast! Did you know you can also get a fresh sandwich for breakfast at Subway? The egg and cheese breakfast sandwich comes with toast, but you can swap it out for multigrain.
it has:
- 360 calories
- 2 grams fiber
- 16 grams of protein
Expert Tips: Top it off with veggies to get your morning off to a great start. Other breakfast sandwiches have meat, but this one already has plenty of protein, so skip the bacon and go for some filling veggies.
2. 6-Inch Titan Turkey Premade Sandwich Mix
When you’re thinking about adding lean meat to your subs, Türkiye is always the top choice. Titan Turkey contains 33% more meat than regular turkey and:
- 490 calories
- 2 grams fiber
- Up to 30 grams of protein (helps you stay full)
Expert Tips: This high-protein Subway sandwich is great as it is, but if you consider opting for Subway cheese, most varieties range from 40 to 60 calories per serving. Or skip the cheese and add avocado slices for an extra 2 grams of fiber!
3. Grilled chicken at No Bready Bowls area
Subway’s Breadless Bowls offer all your favorite Subway flavors without the bread and carbs. If you’re looking for a low-carb quick meal, ordering one of these is a great option.
Grilled chicken bowls include:
- 200 calories (with meat and vegetables)
- 3 grams fiber
- 35 grams protein
Expert Tips: Choose a sauce on the side to avoid unnecessary calories, fat or sugar.
4. 6-inch roast beef with spinach and vegetables
Subway’s hearty roast beef sandwiches include:
- 340 calories
- 5 grams fiber
- 25 grams protein
Expert Tips: It’s even better to fill your subs with veggies, especially if you’re going for a pile of spinach. This leafy green vegetable has a variety of health benefits, including antioxidant properties and a variety of vitamins and minerals (rich in vitamin K, lutein, potassium, and iron).
5. High protein vegetarian meatloaf
Subway Veggie Patty isn’t available at every location, but if you see it on a menu near you, give it a try. This is an excellent choice because it contains:
- 390 calories
- 16 grams of plant-based protein
- 13 grams of fiber
That’s good news because it’s a vegan option that doesn’t skimp on essential macronutrients, including a whopping 13 grams of fiber. Almost half of the daily recommendation!
Expert Tips: Add veggies to keep it vegan, or Swiss cheese for extra protein!
6. Vegetarian deliciousness
If you want something low in calories and high in fiber, the Veggie Delite is a great choice for a Subway sandwich. This is a delicious vegetarian or vegan option that features:
- 210 calories
- 5 grams fiber
- 10 grams protein
Expert Tips: 10 grams is lower than our other recommendations. Adding cheese will bring in some extra calories, but you’ll also get a little protein boost if you’re worried about macros.
7. 6-inch avocado grilled chicken
Last on our list is the classic grilled chicken, a delicious sandwich that contains:
- 310 calories
- 5 grams fiber
- 25 grams protein
Expert Tips: You can up the health factor by asking for a spoonful of avocado. Adding some creamy greens adds 70 calories and 6 grams of fat, but you’ll get all the healthy fats, vitamins, and minerals stored in this superfood.
Making healthy choices when dining out doesn’t have to be complicated, especially if you have nutritional information available to you. With the right knowledge and modifications, Subway can become a meal that fits the macro environment.
When in doubt, log your meal in the (free!) MyFitnessPal app before ordering. This way, you can make the best decision based on your desires and health goals.
