The 7 best healthy options in the metro, recommended by nutritionists

When it comes to light and balanced lunch options, it’s hard to beat the classic sandwich. Although sandwiches are easy enough to make at home, when you don’t have the time or the ingredients, fast food sandwich chains like Subway can be a lifesaver. With its extensive menu of lean meats, vegetables and whole grain breads, you can find plenty of healthier options at this sub shop. Read on to find out what dietitian-recommended seven healthy Subway sandwich options are.

What to consider

Choosing the right Subway sandwich depends on your overall health goals, but here are a few things to think about before placing your order. Fast food has a reputation for being high in calories, saturated fat and sodium, so it’s worth double-checking the nutrition information to see how your favorite Subway sandwich measures up. In general, Subway has healthier options than other fast food restaurants that offer mostly fried foods. However, extra sauces and toppings can quickly add to the sandwich’s total fat and sodium content.

For a meal with lasting power, make sure your sandwich includes enough protein (at least 10 grams) and fiber (at least 5 grams). This combination of nutrients is what helps you feel full and satisfied so you don’t face an energy crash just an hour or two later. To avoid adding too much saturated fat to your sandwich, choose leaner protein options (turkey, fish or chicken) and lighter dressings like mustard or vinegar.

The best healthy options at Subway

1. Turkey baked in the oven

For under 6 inches: 270 calories, 820 mg sodium, 5 g fiber, 21 g protein, 5 g total fat, 1 g saturated fat

Oven-roasted turkey is a dietitian favorite. “The healthiest thing at Subway is a 6-inch roasted turkey sub on a whole-wheat roll,” says Lisa Andrews, RD, owner of Sound Bites Nutrition. “Add lots of shredded lettuce, tomatoes and onions to increase the antioxidant and fiber content,” she recommends.

2. Rotisserie style chicken

For under 6 inches: 310 calories, 760 mg sodium, 5 g fiber, 25 g protein, 6 g total fat, 2 g saturated fat

If the roasted turkey sandwich is your favorite but you want to try something a little different, nutritionists also love the rotisserie-style chicken. Qianzhi Jiang, Ph.D., RDN, owner of The Nutrition Changer, recommends the multi-grain toasted rotisserie chicken sandwich with no sauce and double veggies. “It’s one of the lowest sodium sandwiches at Subway. You can further reduce the sodium content by swapping American cheese for provolone,” she says.

3. Black forest ham

For under 6 inches: 280 calories, 860 mg sodium, 5 g fiber, 20 g protein, 4 g total fat, 1 g saturated fat

For those looking for a lower-calorie sandwich option, the Black Forest Ham offers only 280 calories and 4 grams of fat. And with 20 grams of protein and 5 grams of fiber per serving, it won’t leave you feeling hungry later. Add even more filling fiber by loading your mom up with extra veggies and choosing a higher-fiber bread like hearty multigrain.

4. Veggie Delight

For under 6 inches: 210 calories, 370 mg sodium, 5 g fiber, 10 g protein, 3 g total fat, 0 g saturated fat

If you’re looking for a vegetarian option – or even just a veggie option – under Veggie Delite is worth a try. To maximize the nutrients in this substance, Jiang recommends ordering it on multi-grain toast with sliced ​​avocado and fresh mozzarella. Use yellow mustard, or red wine oil and vinegar, for dressing. Jiang says this sub checks all the right food boxes. “This 6-inch sandwich has the lowest sodium content of any Subway sandwich and is loaded with veggies, which will keep you fuller for longer. The added salsa, avocado, and mozzarella give you more flavor, healthy fat, and protein with just a minimal amount of sodium,” she says.

5. Roast Meat

For under 6 inches: 310 calories, 790 mg sodium, 5 g fiber, 25 g protein, 5 g total fat, 2 g saturated fat

For one of the higher protein sandwich options, you can’t go wrong with Subway’s roast beef sub. This sandwich is a top choice for Cheryl Mussatto, MS, RD, author of Nourished brain. “Imagine thinly sliced ​​roast beef sandwiched between layers of crunchy vegetables like tomatoes, peppers and lettuce – each bite a deliciously balanced and nutritious delight.” She also recommends ordering the hearty multigrain bread for a few extra grams of fiber.

6. Tuna salad

For under 6 inches: 470 calories, 690 mg sodium, 2 g fiber, 20 g protein, 25 g total fat, 5 g saturated fat

Did you know that the Dietary Guidelines for Americans recommend that adults eat 8 ounces of seafood each week? Tuna salad is a delicious way to add more fish (and heart-healthy omega-3 fatty acids) to your diet. “Subway’s 6-inch tuna sandwich on hearty multigrain bread is a great option if you’re looking for a healthier sandwich. Multigrain bread itself is a good source of plant-based protein,” says Wan Na Chun, MPH, RD, owner of One Pot Wellness.

For those watching their sodium intake, the tuna salad may be a better choice than other sandwiches on the menu. According to Chun, the tuna salad sandwich contains about half the sodium of many other options.

7. Grilled chicken

For under 6 inches: 290 calories, 580 mg sodium, 5 g fiber, 27 g protein, 4 g total fat, 1 g saturated fat

Subway’s grilled chicken sandwich is also a great choice if you’re looking for a sub that’s lower in calories and sodium. You can lower the sodium even further by replacing the American cheese with another cheese on the menu such as provolone or mozzarella. This sandwich is also one of the highest in protein, with 27 grams per 6-inch sub. The Buffalo Chicken sub uses the same grilled chicken, but the Buffalo sauce is quite high in sodium, which is why we recommend the traditional grilled chicken sandwich.

Tips for customizing your Subway sandwich

No matter which sandwich you choose, there are various ways to further optimize the meal. Here are our top tips:

• Bread: All of Subway’s bread and wrap options have generally the same calorie content, but the ones with cheese (like Italian Herb and Cheese Bread) are slightly higher in sodium. For added fiber, make your mom hearty multigrain bread, which provides 3 grams of fiber per 6-inch serving.
• Meat: Deli meats tend to be higher in sodium and fat. Turkey, rotisserie chicken, black forest ham, grilled chicken and roast beef are the healthiest choices.
• Cheese: Get some extra protein by ordering your sandwich with extra cheese. Just be aware that some cheeses (like American) have more sodium.
• Vegetables: Add color, flavor, fiber and other essential nutrients by loading your mom up with extra veggies. Our only advice here is that pickles, banana peppers and olives will be higher in sodium, so take that into account when building your sandwich.
• Seasoning: Enhance the flavor without added unhealthy fats by choosing condiments like mustard or vinegar for your mom.

Other healthy options at Subway

• Ends: Surprisingly, turning your sandwich into a Subway wrap increases total calories, fat, and sodium because they’re built with a long piece of meat. But if you’re looking for a higher protein option, wraps are a great choice.
• Salads: If you want a low-carb lunch or need to get some extra fiber, Subway has the option to order any sandwich like a salad. Making your subs into a salad can also lower total calories. Subway also has a new protein bowl menu item “No Bready Bowls,” which is like a salad but made with a leg of meat. While they provide 20 to 42 grams of protein per bowl, be aware that protein bowls are often much higher in sodium than regular salads or 6-inch salads because they contain so much meat.
• Sides: If you’re ordering the combo, choose a sugar-free drink and baked fries. Subway also offers hot soup, which can be a healthier sandwich side. Chicken noodle soup is the lowest-calorie option at just 70 calories per 8-ounce serving, but be aware that it’s quite high in sodium at 1,160 mg.

After all

Subway makes a convenient option for a quick meal that still checks all the right boxes for meeting your health goals as it offers plenty of options for lean meats, vegetables and whole grain breads. Customize your sandwich with extra veggies and build it on hearty multigrain bread to optimize fiber content.