Subway nutrition facts are better than most fast food restaurants. But Subway is also very good at marketing. They’ve branded themselves as the go-to “healthy” fast food restaurant, which has helped them rapidly expand to over 37,000 restaurants in 100 countries.
Here’s what I like about Subway:
1. They were one of the first places to post nutrition information on their menu, which I commend them for. They do a good job of posting the calorie counts and nutrition information.
2. They have an easy-to-understand menu of subs with “6 grams of fat or less” and a “Fresh Fit” menu.
3. They offer healthier ingredients like whole grain bread, egg whites for breakfast sandwiches, and a great variety of veggies you can put on your sub.
4. They have a comprehensive page on their website dedicated to nutrition.
So here’s the bad news: there’s still some really unhealthy stuff on Subway’s menu. In general, it’s best to stay away from subs with highly processed meats like salami and pepperoni. Subway also sells pizza now. No surprise here: it’s one the worst things on the menu. So steer clear of that as well.
Here are some nutrition facts for the worst things on Subway’s menu. Note: Subway only lists nutrition information for 6-inch subs. Since lots of people (myself included) opt for the foot-long, I’ve included nutrition information for the 12-inch version. These assume you’re getting 9-grain bread, lettuce, tomatoes, onions, cucumbers, and green peppers. Keep in mind if you get cheese, mayo, oil, etc. these numbers can start rising exponentially.
Menu items to avoid at Subway
- 12-inch Big Philly Cheesesteak: 1000 calories, 34 grams of fat (18 saturated, 2 trans), 102 grams of carbs, 2620 milligrams of sodium
- 12-inch Chicken & Bacon Ranch Melt: 1140 calories, 56 grams of fat (20 saturated, 1 trans), 94 grams of carbs, 2160 milligrams of sodium
- 12-inch Meatball Marinara: 960 calories, 36 grams of fat (14 saturated, 1 trans), 118 grams of carbs, 1900 milligrams of sodium
- 12-inch Spicy Italian: 960 calories, 48 grams of fat (18 saturated, 1 trans), 92 grams of carbs, 3040 milligrams of sodium
- 8-inch Sausage Pizza: 820 calories, 34 grams of fat (14 saturated), 97 grams of carbs, 2840 milligrams of sodium
- 6-inch Mega Melt: 650 calories, 39 grams of fat (15 saturated), 45 grams of carbs, 1600 milligrams of sodium (obviously if you get the foot-long, these numbers double)
Subway Nutrition Facts and Healthier Menu Items
Subway has taken steps in recent years to introduce healthier menu options. They have more healthy choices than most restaurants.
Here are some tips to help you eat healthier at subway:
1. Always choose whole wheat bread.
2. Say no to cheese.
3. Load your sub with as many veggies as possible.
4. Choose honey mustard, red wine vinaigrette, sweet onion, vinegar, or light mayo instead of the heavier, calorie-ridden sauces like mayo and oil.
Here are some of their healthiest choices (Note: subs below are 6 inches in length and include no cheese or sauce, 9-Grain Wheat bread, lettuce, tomatoes, onions, cucumbers, and green peppers. Flatbread sandwiches include 6″ flatbread, lettuce, tomatoes, onions, green peppers and cucumbers).
- Oven Roasted Chicken Breast: 320 calories, 5 g fat, 1.5 g saturated fat, 640 mg sodium
- Veggie Delight: 230 calories, 2.5 g fat, 0.5 g saturated fat, 310 mg sodium
- Turkey Breast: 280 calories, 3.5 g fat, 1 g saturated fat, 810 mg sodium
- Turkey Breast & Ham: 280 calories, 4 g fat, 1 g saturated fat, 820 mg sodium
- Ham: 290 calories, 4.5 g fat, 1 g saturated fat, 830 mg sodium
- Roast Beef: 320 calories, 5 g fat, 1.5 g saturated fat, 700 mg sodium
- Subway Club: 310 calories, 4.5 g fat, 1.5 g saturated fat, 880 mg sodium
- Sweet Onion Chicken Teriyaki: 380 calories, 4.5 g fat, 1 g saturated fat, 900 mg sodium
- Oven Roasted Chicken on Flatbread: 330 calories, 7 g fat, 1.5 g saturated fat, 790 mg sodium
- Roast Beef on Flatbread: 330 calories, 7 g fat, 2 g saturated fat, 840 mg sodium
- Turkey Breast on Flatbread: 290 calories, 6 g fat, 1.5 g saturated fat, 950 mg sodium
- Veggie Delite on Flatbread: 240 calories, 4.5 g fat, 1 g saturated fat, 450 mg sodium
BOTTOM LINE: Subway has more healthy menu options than most fast food restaurants. But they still have some pretty unhealthy stuff. Get a 6-inch sub from the list above, on wheat bread, with lots of veggies, and you’re looking at a fairly decent meal.