Dining Out Guide

Eating Healthy at Subway

From SparkPeople’s Editors

Eating a Subway diet worked for Jared, but will the endless line of toppings mean diet disaster for you? The Subway slogan is "eat fresh," and it's true. As long as you skip the mayo, limit the cheese and choose whole-grain bread, you can relax and enjoy your meal at this popular sandwich chain.

  • Stick with a 6-inch sub. If you really want a footlong, save the rest for later or split it with a friend.

  • Get the honey oat bread (4 g fiber, 3.5 g fat per 6 inch serving) or the wheat bread (3 g fiber, 2.5 g fat per 6 inch serving) for maximum fiber.

  • Choose condiments wisely. Forget the ranch dressing and mayo. Your best choices are honey mustard sauce, yellow or deli brown mustard and sweet onion sauce, which are all fat free.

  • The 6-inch Jared Sandwiches on 9-Grain wheat bread with lettuce, tomatoes, onions, green peppers, pickles and olives can make great sandwich selections. The ham, roast beef, turkey, and veggie versions all have fewer than 290 calories and less than 5 g of fat.

  • If you're watching your sodium intake, consider eating a veggie sub. Many of the cold cuts are high in sodium.

  • Choose the mini sandwiches for a quick bite with fewer than 200 calories.

  • Subway's salad base is iceberg lettuce, which is low in calories but light in vitamins so load up the veggie toppings. Choose the fat-free Italian dressing (35 calories per serving)--not the ranch, which has almost 10 times the calories, plus 6 g of fat.

  • Subway offers an array of baked chips, but healthier sides include apple slices, raisins and yogurt. Their soups make low-cal sides, too. Try the chicken tortilla (110 calories, 1.5 g fat, 440 mg sodium) or the fire-roasted tomato orzo (130 calories, 1 g fat, 410 mg sodium).

  • Those cookies next to the register might seem tempting, but they have at least 200 calories and 10 g fat each. Leave them be.

  • Subway provides nutrition info on its website.

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