Subway: A Healthy Fast Food Option for the Health-Conscious Consumer

1 December 2023

Nutritionists reveal the top choices for a wholesome meal at Subway

In a world dominated by fast food restaurants often associated with overindulgence and unhealthy choices, Subway stands out as a viable option for those seeking a quick and healthy meal. With a wide range of fresh vegetables and bread options, Subway offers customers the opportunity to customize their meals and make nutritious choices. Nutrition experts emphasize that with some planning, it is possible to order a healthy and satisfying meal at Subway. In this article, we explore the top choices recommended by nutritionists and delve into the reasons behind their selections.

Roast Beef Sub: A Lean and Protein-Packed Option

The roast beef sub at Subway is praised by nutritionists for its lean protein content and low saturated fat levels. Dr. Joan Salge Blake, a nutrition professor at Boston University, suggests opting for a six-inch sub loaded with high-fiber veggies such as spinach, lettuce, tomatoes, green peppers, and banana peppers. Choosing multi-grain bread instead of the Artisan Italian Bread further increases the fiber content of the meal.

The Roast Beef Protein Bowl: A High-Protein Meal On-the-Go

With 30 grams of protein, seven grams of fat, and 12 grams of carbohydrates, the roast beef protein bowl is a solid choice for those looking for a quick, tasty, and high-quality meal. This option provides a balanced macronutrient profile and is ideal for individuals with busy lifestyles.

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Turn Your Subway Sub into a Salad: A Fiber-Rich Alternative

Converting a Subway sub into a salad bowl is a popular choice among nutritionists. By choosing protein sources like chicken, roast beef, turkey, or black beans, individuals can increase their fiber intake while enjoying a satisfying meal. Adding oil and vinegar dressing on the side allows for portion control and customization.

The Veggie Delite Sandwich with Added Protein: A Balanced Option

While the Veggie Delite sandwich is a lower-saturated fat option, it may not provide enough protein for satiation and blood sugar stabilization. Nutritionist Michelle Routhenstein suggests adding protein sources like chicken strips, tuna, oven-roasted turkey, black beans, or chickpeas to enhance the nutritional value of the sandwich.

Turkey Mini Sub and Open-Faced Chicken Strip Sandwich: Kids’ Menu Choices for Adults

The turkey mini sub and open-faced chicken strip sandwich from the kids’ menu offer portion control and reduced carbohydrate intake. These options are recommended to avoid an afternoon slump caused by excessive carbohydrate consumption.

Chicken Soup: A Warm and Hearty Option

For those seeking a warm and satisfying meal, Subway’s chicken noodle soup with added black beans is a great choice. This combination provides a good balance of protein, fiber, and vegetables. Pairing the soup with a salad allows for a more filling and nutritious meal.

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Steak, Egg White, and Cheese Sandwich: A Protein-Packed Breakfast

The steak, egg white, and cheese sandwich is a protein-packed option for individuals looking for a quality breakfast on the go. Nutritionist Christopher Mohr suggests eating half of the sandwich and saving the other half for later due to its size.


Subway, with its customizable menu and emphasis on fresh ingredients, offers a healthier alternative to traditional fast food options. By making informed choices and incorporating lean protein sources and fiber-rich vegetables, customers can enjoy a satisfying and nutritious meal. Whether it’s a roast beef sub, a protein bowl, a salad, or a warm soup, Subway provides a variety of options to suit different tastes and dietary preferences. So the next time you’re looking for a quick and healthy meal, consider Subway as a viable option.

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