When it comes to quick and convenient meal options, Subway is a popular choice for many. With a wide variety of sandwiches and salads, Subway offers a range of healthy options for those looking to eat nutritious meals on-the-go. In this article, we will explore 14 healthy Subway options, complete with calorie information to help you make informed choices.
Understanding Subway’s Menu
Subway’s menu is divided into several categories, including sandwiches, salads, and flatbreads. To make healthy choices, it’s essential to opt for whole grain bread, lean proteins, and plenty of vegetables. Whole grain bread provides fiber and nutrients, while lean proteins like chicken, turkey, and ham help to keep calorie counts low. Adding plenty of vegetables such as lettuce, tomatoes, and cucumbers provides essential vitamins and minerals.
Healthy Sandwich Options
Subway’s sandwiches are a great option for those looking for a quick and easy meal. Here are 7 healthy sandwich options, complete with calorie information:
| Sandwich | Calories |
|---|---|
| Veggie Delite (6-inch) | 230 |
| Black Forest Ham (6-inch) | 290 |
| Turkey Breast (6-inch) | 280 |
| Roast Chicken (6-inch) | 310 |
| Italian B.M.T. (6-inch) | 340 |
| Grilled Chicken (6-inch) | 310 |
| Tuna (6-inch) | 310 |
When ordering sandwiches, be mindful of cheese and sauces, which can add extra calories. Opting for mustard or vinegar instead of mayonnaise or ranch dressing can help keep calorie counts low.
Healthy Salad Options
Subway’s salads are a great option for those looking for a low-calorie meal. Here are 4 healthy salad options, complete with calorie information:
| Salad | Calories |
|---|---|
| Garden Salad | 20 |
| Chicken Caesar Salad | 140 |
| Turkey Breast Salad | 110 |
| Grilled Chicken Salad | 130 |
When ordering salads, be mindful of dressing choices. Opting for vinaigrette or low-fat dressing can help keep calorie counts low.
Healthy Flatbread Options
Subway’s flatbreads are a great option for those looking for a convenient meal. Here are 3 healthy flatbread options, complete with calorie information:
| Flatbread | Calories |
|---|---|
| Veggie Delite Flatbread | 240 |
| Black Forest Ham Flatbread | 300 |
| Turkey Breast Flatbread | 290 |
When ordering flatbreads, be mindful of cheese and sauces, which can add extra calories. Opting for light cheese or no cheese can help keep calorie counts low.
Conclusion and Recommendations
In conclusion, Subway offers a range of healthy options for those looking to eat nutritious meals on-the-go. By opting for whole grain bread, lean proteins, and plenty of vegetables, you can create a healthy and delicious meal. Here are some recommendations for healthy Subway options:
- Veggie Delite (6-inch) - 230 calories
- Turkey Breast (6-inch) - 280 calories
- Garden Salad - 20 calories
- Grilled Chicken Salad - 130 calories
What is the healthiest Subway option?
+The healthiest Subway option is the Veggie Delite (6-inch), which contains 230 calories and is made with whole grain bread and plenty of vegetables.
Can I customize my Subway meal to suit my dietary needs?
+Yes, you can customize your Subway meal to suit your dietary needs. Ask for whole grain bread, lean proteins, and plenty of vegetables to make your meal as healthy as possible.
