Is Subway Healthy: What To Order And Avoid? [Watch Full Video]

Sanya Singh

Sanya Singh
Jul 2022

2 min read
Is Subway Healthy

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Crazy sandwiches, wraps, salads or want to eat something healthy, what springs to mind… Obviously Subway. Worldwide famous Subway serving people since 1965 and doesn’t need an introduction. It is, known as the “ House Of Foot Longs.” With the crunchiness of bread, melted cheese, and exciting colourful toppings, who would not like eating it?
Are you the one who only relies on the subway for the sake of healthy eating? Ordering daily is in your routine? But wait? Have you ever tried to find out ‘Is Subway Healthy?’ If it is, then what is making it healthy. And if not, what is the reason behind it. Let us find the answer in this article.

What Is Subway?

Subway is an American multinational brand that sells submarine subs, wraps, snacks, drinks, and cookies. There are many options available in subway restaurants, like:

  • Subway Sandwich
  • Subway Salad
  • Subway Burger
is subway healthy? what is subway?

However, the best part about subway restaurant is that it allows their customers to choose which toppings they want from subway sauces, and subway subs to vegetables. Moreover, they bake the sub in front of them and serve them hot. It is said subway has low-fat sauces and salads for the ones on their weight loss journey. But people who are health conscious always have a doubt that is subway healthy? Will their footlongs and sandwiches help them lose weight? Is ok to add a meal of subway to their meal? Well, here we have some facts to tell you.

Is Subway Healthy Or Not?

It’s not about whether the subway is healthy or not. Actually, It’s about whether what you are choosing is good for you or not? What kind of toppings and sauces you are adding? Why do you need to focus on what you are eating as there may be:

  • Harmful ingredients
  • Rotten Vegetables
  • Too Many Chemicals
  • Highly Processed
  • Too Many Calories

Let’s go into detail about these factors, which can identify is subway healthy or not? It’s totally not healthy if your meals have these below-mentioned factors:

Harmful Ingredients

There may be the possibility of many harmful ingredients like bleaching agents, food additives, chemicals, oils and dough conditioners. However, these ingredients make the bread look fresh but inside it is harmful. 

Rotten Vegetables

Even the vegetables may not be fresh at all.

is subway healthy? - rotten vegetables

Many times, vegetables are chopped altogether once a day too in the morning and are used the whole day. These are even sometimes used on the second day also depending on how fresh they look. However, when chopped and used the whole day, they lose their freshness.

Too Many Chemicals

The sauces used to make your meals tasty contain chemicals, artificial flavours, saturated fats, high levels of sodium and other unhealthy ingredients. These further can lead to the problem of insulin resistance, impaired lipid profile, and atherosclerosis.

Too Many Calories

too many calories- is subway healthy

Call it a salad or a sandwich, a sub or a beverage, all have high calories. Even the meat used in the salad is not organic, but highly processed. So, eating it as an emergency meal or once a month is ok, but making it an everyday routine can be very harmful.

Highly Processed

The ingredients in subs and sandwiches are unhealthy and highly processed. The bread tastes good because of the unsafe and unhealthy ingredients like palm oil, annotated colour, flavours, etc. 

What To Order: Healthy Foods From Subway Menu

However, being genuine, if there is an emergency, then eating the subway is not a bad option. But adding to your daily meal can be harmful and lead to weight gain. Also, even in such a situation like this, it is important to know what to order. There are healthier options too. So, here below we have enlisted some of the healthy options from the subway menu below 300 kcal that you can go for.

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1. Veggie Delight

This is a sandwich that is with no meat but is made of your choice of vegetables only.

veggie delight-healthy subway

Moreover, to make it more healthy you can exclude the cheese. This will, however, make 230 calories in total.

2. Sweet Onion Chicken Teriyaki 

The Sweet Onion Chicken Teriyaki is another option you can choose. It contains a teriyaki-glazed chicken with some vegetables and fat-free sweet onion sauce making 269 calories.

3. The Turkey Breast

The Turkey Breast has 280 kcal along with 18g of protein.

turkey breast- healthy subway

It is a part of the subways Fresh Fit menu and is a great choice to have a healthy lunch.

4. Carved Turkey 

Another option is the Carved Turkey sub, but to make it more healthy it is advisable if you eat it in a form of salad instead of bread. This will, however, reduce 40g carb intake.

5. Turkey Breast

Turkey breast is a sandwich containing 280 calories and 18g of protein. You can add your choice of vegetables and have them without any sauce. This can be a good option to opt for your lunch.

Avoid These From Subway Menu: Unhealthy Subway Options

In a fact, Subway is just like any other fast food. It isn’t very healthy, not even their bread. During the baking of the bread, they use palm oil, powdered cellulose, flavours, annotate colour, and other chemicals that are not at all healthy and can be harmful to the body. However, the following are some meals that you should avoid ordering.

1. Italian BMT

This is another bad choice to make.

Italian BMT

This sandwich contains 410 kcal with 16g of fat and 1,260milligrams Sodium making it very unhealthy.

2. Tuna Sub

The tuna sub might taste tum, but it has 480 kcal, 25g fat and 600 milligrams of sodium. Even if you eat it without the cheese it will remain unhealthy.

3. Subway Wraps

The so-called healthy wraps are very unhealthy.


The upper layer of the wrap has 290 kcal and the stuffing inside adds to it more. 

4. Lipton Ice Tea

This might surprise you but the small bottle of Lipton ice tea has 8 tsp of sugar making it unhealthy.

5. Subway Cookies

The cookies in subway might be named oat-meal cookie, but is not as healthy as they might sound to you.


Just a small-sized cookie has 3 tsp sugar and 223 kcal.  

Is Subway Healthy? Know What Dietitian Mac Say!

This video will help you with what to order and what not to order the next time when you crave the subway. Let us watch this interesting video by Dietitian Mac and know some facts about subway meals.

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Is Subway Healthy Or Good For Weight Loss?

Subway is just like other fast foods. But yes you can make a meal at subway of your choice and according to the calories you want to consume as it serves all customized meals. You can add a variety of vegetables and for weight loss, you opt a meal without cheese and sauces.

Is Subway Salad Healthy?

Well, making a salad healthy depend on your choice or how you customize it. However, chicken salad is not very healthy as the chicken is not organic and contains processed meat. The vegetables are also not very fresh, but if you are eating them as an emergency meal, you can go for a vegetable salad. 

Is Subway Healthy For Weight Loss

Well, the subway is not very healthy for weight loss, but you can eat it as your cheat meal. Also, as subway serves everything as per your choice, you can, however, choose to make it healthy with fewer calories and fat or amongst their Fresh Fit Menu.


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So, now you might have got an answer to the question ‘is subway healthy?’ Fitelo, tells about the facts of so-called healthy subs and sandwiches and makes a clear image of it in front of you. However, subway serves delicious food and can be had once a month but eating it regularly is very harmful to your body. Also, subway for a healthies diet menu that is a Fresh Fit Menu. When you crave for subway, you can also choose among the healthy options mentioned above. But as a fact the vegetables are not fresh, ingredients are highly processed, artificial flavours are added to them and much more. This can make you gain weight and increase bad fat. Therefore, it is now time to choose wisely between unhealthy and healthy food. 

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.

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