Amanda Dawn Subway has been a popular sandwich chain for years, and with good reason. Not only do they provide fresh and customizable options, but they also have a menu with lower calorie choices. While fast food often gets a bad reputation for being high in calories and low in nutrients, Subway is an exception to the rule. In this article, we’ll help you better understand Subway’s menu and nutrition, highlight the best low-calorie sandwich options, and provide tips on how to customize your meal for fewer calories.
Understanding Subway’s Menu and Nutrition
Before we dive into the best low-calorie options at Subway, it’s essential to understand their menu and nutrition information. Subway has a variety of sandwich options, and each can be customized to your preferences. They offer six types of bread, 13 proteins, and tons of veggies, sauces, and dressings to choose from. Understanding the nutrition information associated with each option is also crucial to making healthier choices.
Decoding Subway’s Menu
With so many customizable options, it can be challenging to know where to start. Subway’s menu is divided into different categories, including oven-roasted chicken, steak, chicken strips, cold cuts, seafood, and veggie sandwiches. The oven-roasted chicken is a great option for those looking for a lean protein source. It’s high in protein and low in fat, making it a great choice for those watching their calorie intake. For those looking for a heartier option, the steak sandwich is a great choice. It’s packed with flavor and provides a good source of iron.
The cold cuts category offers a variety of sandwich options, including the classic ham and turkey. These sandwiches are a good source of protein, but they can also be high in sodium. If you’re watching your sodium intake, it’s best to choose a different protein option. The seafood category offers a unique twist on the classic sandwich. The tuna sandwich is a popular choice and is a good source of omega-3 fatty acids.
The menu also offers six kinds of bread, including whole wheat, Italian, and honey oat. The whole wheat bread is a good source of fiber, while the honey oat bread adds a touch of sweetness to your sandwich. The sauces, dressings, and toppings are where you can really customize your sandwich. The honey mustard dressing is a popular choice and adds a tangy sweetness to your sandwich.
The salad category offers many low-calorie options for those looking for something lighter. The Veggie Delite salad is a great option for vegetarians and is packed with fresh veggies. The Grilled Chicken Salad is a great option for those looking for a protein-packed salad.
How to Access Subway’s Nutritional Information
Subway is committed to transparency when it comes to their nutrition information. Every Subway restaurant has a nutritional guide available, which includes the calorie count for each item on the menu. You can also access this information online or through the Subway App. Understanding the nutritional information can help you make informed decisions about what to order and can help you stay on track with your health goals.
Top Low-Calorie Subway Sandwiches
Now that you have a better understanding of Subway’s menu and nutrition information, let’s highlight some of the best low-calorie options at Subway.
Turkey Breast Sandwich
Turkey breast is a healthy and protein-packed option. Choose it as your protein source, and pair it with plenty of veggies, such as lettuce, tomato, and cucumber. Not only do these veggies add flavor and texture to your sandwich, but they also provide essential vitamins and minerals. Lettuce is a good source of vitamin A and vitamin K, while tomatoes are rich in vitamin C and lycopene, a powerful antioxidant. Cucumbers are also a great addition to your sandwich, as they are low in calories and high in water content, making them a hydrating and refreshing choice. Add some mustard or vinegar dressing, and you have a healthy and flavorful sandwich!
Veggie Delite Sandwich
If you’re looking for a vegan or vegetarian sandwich option, the Veggie Delite is an excellent choice. It comes piled high with several veggies, including lettuce, spinach, cucumber, tomatoes, green peppers, and red onions. Not only is this sandwich low in calories, but it’s also packed with fiber, which can help you feel full and satisfied. Fiber is also important for digestive health and can help lower your risk of heart disease and diabetes. Choose whole-grain or multigrain bread for added fiber and nutrients, and add some low-fat dressing for flavor.
Rotisserie-Style Chicken Sandwich
The Rotisserie-Style Chicken Sandwich is a great protein-packed option with less fat than other chicken choices at Subway. Chicken is a good source of lean protein, which can help you build and maintain muscle mass. Choose whole-grain bread and pair your sandwich with plenty of veggies, such as cucumbers, lettuce, and red onions. Cucumbers are a great addition to this sandwich, as they are low in calories and high in water content, making them a hydrating and refreshing choice. Lettuce and red onions also add flavor and texture to your sandwich, while providing essential vitamins and minerals. Add honey mustard or hot sauce for added flavor.
Black Forest Ham Sandwich
Ham is a lean protein that’s low in fat and calories. Choose the Black Forest Ham, which comes with lettuce, tomato, and green peppers. Opt for whole-grain bread for added fiber and nutrients, and add mustard or a low-fat dressing to your sandwich. Mustard is a good choice for adding flavor to your sandwich, as it’s low in calories and high in flavor. It’s also a good source of antioxidants, which can help protect your cells from damage.
Remember, when choosing a low-calorie sandwich at Subway, it’s important to pay attention to the toppings and dressings you choose. Opt for veggies and low-fat dressings, and skip the high-calorie sauces and cheeses. With these tips in mind, you can enjoy a delicious and nutritious meal at Subway!
Healthier Bread Choices at Subway
While bread can be part of a healthy diet, it’s essential to choose the right type. Subway offers several healthier bread options to choose from. In addition to being delicious, these bread choices can help you maintain a healthy lifestyle.
9-Grain Wheat Bread
The 9-Grain Wheat Bread is a popular choice at Subway. It’s packed with whole grains and fiber, which can help you feel fuller for longer periods of time. Additionally, whole grains can help reduce your risk of heart disease and stroke. This bread contains 210 calories per 6-inch sub, making it a great choice for those who are watching their calorie intake.
Whole grains are an essential part of a healthy diet. They contain all parts of the grain, including the bran, germ, and endosperm. This means that they are rich in nutrients like fiber, protein, and B vitamins. Whole grains can help regulate your digestion, lower your cholesterol levels, and reduce your risk of chronic diseases.
Multigrain Flatbread
The Multigrain Flatbread is another great option for those looking for a lighter bread choice. This bread contains 230 calories per 6-inch sub and is made with a blend of whole wheat flour, oat fiber, and flaxseed. Oat fiber is a great source of soluble fiber, which can help regulate your blood sugar levels and keep you feeling full. Flaxseed is also rich in fiber and omega-3 fatty acids, which can help reduce inflammation in your body.
Choosing a lighter bread option like the Multigrain Flatbread can help you reduce your calorie intake without sacrificing taste. Additionally, it can help you maintain a healthy weight and reduce your risk of obesity-related diseases like diabetes and heart disease.
Sourdough Bread
Sourdough Bread is a unique and tangy option that pairs well with most of Subway’s sandwich choices. This bread is made with a sourdough starter, which gives it a distinctive flavor and texture. Sourdough Bread contains 190 calories per 6-inch sub and is a great way to mix up your usual bread choice.
Sourdough Bread is also a great source of prebiotics, which can help promote the growth of healthy bacteria in your gut. This can help improve your digestion, boost your immune system, and reduce your risk of chronic diseases.
Overall, Subway’s healthier bread choices are a great way to enjoy a delicious sandwich while maintaining a healthy lifestyle. Whether you choose the 9-Grain Wheat Bread, Multigrain Flatbread, or Sourdough Bread, you can feel good knowing that you’re making a healthy choice.
Customizing Your Sandwich for Low-Calorie Options at Subway
While the healthy sandwich options at Subway are plenty, there are still ways to customize a sandwich for fewer calories.
Opting for Lean Proteins
Choosing lean protein sources such as turkey, chicken, or ham over higher-fat options like steak or meatballs is an easy way to reduce calories.
Piling on the Veggies
Veggies are low in calories, high in fiber, and packed with micronutrients. Choose a variety of veggies to add to your sandwich, and don’t be afraid to ask for extra!
Choosing Low-Calorie Sauces and Dressings
Subway offers several low-fat or fat-free dressings, such as honey mustard, vinegar, or hot sauce. Avoid high-calorie options like mayo or creamy dressings.
Skipping High-Calorie Extras
Skip high-calorie extras like bacon or extra cheese, and opt for healthier options like avocado or egg whites instead. Avoid chips and sugary beverages, and instead, choose water or unsweetened tea.
Conclusion
Subway offers delicious and healthy sandwich options that are customizable and tailored to most dietary needs. Understanding their menu and nutrition information can help you make informed choices and lead to a healthier lifestyle. Choosing the right bread, protein, veggies, and sauces can create a low-calorie and flavorful meal that fits your preferences and dietary needs. With a little bit of planning and some creative thinking, you can discover the best low-calorie options at Subway.
*The information provided on this website is intended for general informational purposes only and should not be considered as medical advice. It is important to always consult with a qualified healthcare professional regarding any medical conditions, symptoms, or concerns you may have. This website does not provide medical diagnosis, treatment, or advice, and reliance on any information provided on this site is solely at your own risk.
