Subway Reveals Nutrition Information: Subway Nutrition Facts
Healthiest Subway Subs
According to Subway Nutrition facts, the one with the least calories is the Veggie Delight, which has just 230 calories in a six inch sub with lettuce, tomatoes, green peppers, onions, and cheese, all on wheat bread. What cheese you choose would also make a difference.
American cheese comes in the lowest with 40 calories per 2 slices. Pepper jack, Provolone, Swiss, and shredded Monterey blend all have 50 calories. Go without the cheese and you’ll save 40-50 calories on your sub. Add more vegetables instead for a more nutritious sub.
Worst Subway Subs
There are always some fatty culprits, even in restaurants that boast about their nutritious food, and Subway is no exception. The Oven Roasted Chicken Breast sub (six inch) has 320 calories. If you order a foot long that is a whopping 640 calories. A Big Mac from McDonald’s is 560 calories.
It is still healthier to eat the Oven Roasted Chicken Breast sandwich because it has more nutrition in it than a Big Mac (and certainly less fat and cholesterol), but this helps put some of the worst Subway subs in comparison. The Sweet Onion Chicken Teriyaki has 380 calories in a six inch sub, which is more than the Oven Roasted Chicken Breast sub. The Subway Club and the Turkey Breast and Black Forest Ham subs are also high in calories. Not all of the food in Subway is healthy or low in calories, so be careful.
Decrease Unhealthy Subway Foods
Be aware of Subway’s Nutrition facts by printing out a copy for yourself. Take it with you when you go to a Subway so you know what you are getting yourself into. Remember that adding nutritious calories is fine. This means going for more vegetables on your sub is a-ok. However, avoid adding cheese and condiments. Those can really add up and have little nutritional value. Ranch dressing and mayonnaise are the worst condiments, which both come in at 110 calories on a six inch sub. Just avoid them altogether.
You should also avoid the combo meals, which add a bag of chips and a soda to your meal. If you want to go for a combo meal opt for a side of apples instead of chips and some water instead of soda.
When you are aware of what you are eating (especially when it comes to the nutritional value) you are more likely to eat healthier. That doesn’t always mean cutting calories, it also means eating foods high in vitamins, minerals and antioxidants such as vegetables.
Avoid the calories, cholesterol and fat that can slip into your foods by not adding meat, cheese and condiments to your subs. Keep it simple with a variety of vegetables. If you must have a condiment choose 2 tablespoons of mustard, which has only 5 calories, but is high in sodium (115 mg). Be choosy about your food and always opt for the healthiest and most nutritious foods.
References
Subway Nutrition Facts https://www.subway.com/applications/NutritionInfo/index.aspx
Subway Nutrition Facts: A Closer Look https://www.lifeofjustin.com/subway-nutrition-2334/
Image Credit
Photographer: Simon Howden https://www.freedigitalphotos.net/images/view_photog.php?photogid=404