Subway is a popular choice for those looking for a quick, customizable meal. While the chain markets itself as a healthier alternative to traditional fast food, not all items on the menu align with that image. Some options are loaded with sodium, processed ingredients, and unnecessary calories. To help you make better choices, here are three things to avoid at Subway and healthier alternatives to enjoy instead.

Health Poll

Do You Eat At Subway?

Meatball Marinara

  • Why to Avoid: The Meatball Marinara sandwich is packed with sodium and fat. A 6-inch sandwich can have over 800 mg of sodium and nearly 20 grams of fat, making it a poor choice for anyone watching their heart health or blood pressure.
  • What to Eat Instead: Opt for the Rotisserie-Style Chicken sandwich, which is lower in sodium and provides a leaner source of protein. Pair it with whole-grain bread and plenty of veggies to keep it nutritious.

Footlong Cold Cut Combo

  • Why to Avoid: The Cold Cut Combo is made with highly processed meats like bologna and salami, which are loaded with sodium, nitrates, and preservatives. A footlong version of this sandwich can easily exceed 1,500 mg of sodium—about two-thirds of the daily recommended limit.
  • What to Eat Instead: The Turkey Breast sandwich is a better option, as it’s lower in fat and sodium. Turkey is a leaner meat and provides a good source of protein without the added nitrates found in processed deli meats.

Tuna Salad

  • Why to Avoid: While tuna itself is a healthy protein, Subway’s tuna salad is mixed with large amounts of mayonnaise, making it high in fat and calories. A 6-inch Tuna sub can pack in 470 calories and 25 grams of fat, mostly from the mayo.
  • What to Eat Instead: Choose the Veggie Delight sandwich. It’s low in calories, packed with fiber, and allows you to load up on fresh vegetables. Add a little bit of avocado for healthy fats instead of heavy mayo-based spreads.

Word to the Wise

Subway offers plenty of customization options, but not all are healthy. Stick to lean proteins like grilled chicken or turkey, whole-grain bread, and fresh veggies. Avoid high-fat, processed meats and creamy sauces to keep your meal on the healthier side. As always, moderation is key, so be mindful of portion sizes and condiments.

Conclusion

While Subway offers a range of options, some choices can derail your efforts to eat healthily. By avoiding highly processed meats, sodium-laden sandwiches, and calorie-heavy condiments, you can enjoy a meal that is not only tasty but also good for you. Keep these tips in mind the next time you visit Subway!

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