Subway has 8 Fresh Fit Subs which are the Ham, Roast Beef, Roasted Chicken Breast, Subway Club, Chicken Teriyaki, Turkey Breast, Turkey Breast & Ham, and Veggie Delite, all with 6g of fat or less. Any 6 Omelet Sandwich, except the 6 Cheese & Egg. The Fresh Fit sandwiches are a selection of 8 six-inch subs which all come in under 400 calories, contain at least 2 servings of veggies . Per serving, American cheese has 40 calories, and cheddar has 60 calories. The honey oat has more calories than the 9-grain at 260, but also contains . Choices include 6-inch sweet onion . Sweet Onion Chicken or Steak Teriyaki. Menu picks: Oven-roasted chicken chopped salad; Tuna chopped salad. Health Rating: (Subway) 1. For instance, you can pick a flatbread with veggies. . 610. 1. Further, these are some of the healthy subway toppings you can enjoy guilt-free: cucumbers. I can't speak to what might be at other Subways. The good news here is that there is fiber and less sodium than the other options. 450-520 cal, 7-11g sat fat, 19-25g total fat, 1,430-1,450mg sodium, 5g fiber, 27-31g protein. With no meat, you have no choice but to load it up with a ton of veggies. Tuna. 47. Salad choices include ham, veggie, oven-roasted chicken and roast beef. It has 190 calories to take after the munch and gulp. It contains only 2.5 gr of fat, 7 gr of sugar, and 280 mg of sodium. Sweet Onion Chicken Teriyaki. Ham, Egg, And Cheese Breakfast Sandwich. Of all the 6-inch Fresh Fit Subs, Veggie Delite has the . The salads at Su bway (yes, even the tuna with its mayo) are going to be your healthiest bet, Young says. Subway. 1. Calories in the Cheeses. Share this article on your social media: Share on . It's filled with carved turkey, roast beef, and ham. Additional cheese types, such as cheddar, mozzarella, provolone, feta, pepper jack, and Swiss, are available at some locations. 13. . What's in it: Teriyaki-glazed chicken strips and sweet onion sauce. Bread is made with wheat flour, and wheat flour is high in carbs. Select banana peppers, cucumbers, lettuce, tomato, green peppers and onions as healthy additions to your meal. Calories per 6" serving: 220. The major cheese kinds available at Subway in 2022 are American and Monterey Cheddar. Ingredients to avoid: white bread, pepperoni, salami, roast beef, ham, American cheese, ranch dressing, mayonnaise, barbecue sauce, garlic aioli, bacon, wraps Luckily, Subway is a chain with tons of options. Get office catering delivered by Subway in North Charleston, SC. This provides a clean balanced breakfast or early lunch with a great source of protein and fiber to help balance blood sugars, energy levels and hunger . Discover our variety of fresh vegetables and the deliciousness of our breads, cheese and sauces. Menu Mondays are my recommendations for the most healthful options at chain restaurants. The Cold Cut Combo sandwich, meanwhile, contains 280 calories, 17 grams of protein, 10 grams of fat, 980 milligrams of sodium, and 38 grams of carbs. Yellow Mustard from Subway has the most sodium at 170 milligrams per serving. This is another great option that is filled with protein, healthy fats and carbs. Sweet Onion Chicken Teriyaki Sandwich. Free online ordering from ezCater. 1. Subway offers a separate menu of items that contain 6 g or less of fat. This menu consists of salads with calorie counts between 50 and 140 without dressing. Sodium is another concern when it comes to choosing the healthiest Subway sauce. See more result . spinach. It contains a lot of sodium that is not good for bodybuilding. Pepperoni, genoa salami, on Italian bread. This makes it higher in fiber than the artisan italian bread, but also higher in calorie. Subway offers healthy meals, but not everything on their menu is good for you. It's a tie between the 9-Grain Wheat Bread and the Italian White Bread.A 6 inch serving of either of these breads contains 180 calories. If you want to go low carb at Subway, bread is forbidden. While choosing the healthiest bread at Subway can be helpful, it's 100% okay to choose the bread you like the most. What is the healthiest cheese brand? The remaining sliced cheeses all provide 50 calories per serving. 420 cal, 7g sat fat, 18g total fat, 1,060mg sodium, 5g fiber, 22g protein. Texturally, the flatbread is the most distinct of Subway's bread selection. Bread choices at Subway really make a difference as well. If you skip the mayo (maybe add some sweet onion), limit the cheese and opt for whole-grain bread, you can enjoy a healthy subway meal within 400 calories. Ham, Egg, And Cheese Breakfast Sandwich. Subway Club. Two slices of the Provolone cheese served at Subway contain approximately 50 calories, 2 grams of saturated fat, 4 grams of total fat, 125 milligrams of sodium and about 4 . Subway's parmesan oregano. To make Subway keto friendly, simply ask for the wrap or flatbread to be removed. Courtesy of Subway. Make sure you skip the fatty condiments and cheese for a truly healthy sub at 434 calories a sandwich. This sandwich is estimated to have only 269 calories. When they say "Eat Fresh," they mean itSubway's Rotisserie-Style Chicken sandwich is hand-pulled in the restaurant and, as a bonus, is made with all-white-meat chicken raised without antibiotics. Italian B.M.T. Turkey Breast. Meatball Marinara With Cheese (530 calories). It can cause weight rather than building muscles. Flatbread. A serving is for one 6-inch Subway sandwich and is typically around 11 to 14 grams of cheese, which amounts to two triangles. 4. Check your local Subway Restaurant for other varieties of breads, toppings and sauces that may be . Just with switching out the eggs for egg whites and no cheese, you save 90 calories! Values do not include cheese unless noted. The final question is dressing. Veggie Delight (230 calories) Veggie Delight sandwich is the lowest calorie sandwich at Subway in general. The sandwiches above were based upon the 9-grain wheat at 270 mg.. . Types of Cheese Available According to the Subway website, the restaurant chain offers sliced processed American, provolone, pepper jack, Swiss and cheddar cheese. Answer (1 of 25): Some really ill conceived advice on here like "Depends on your goals" "Depends on what you are watching" This is poor advice, as for example if I was watching Fat levels I could quite as easily exceed my daily Sodium levels or Sugar levels by avoiding high fat choices. This sandwich is one of Subway's most popular offerings. Toppings selected will apply to all platters. Healthy Breakfast Egg White Omelet Sandwich Options. The 9-Grain Honey Oat has one more gram of sugar per serving. We're proud to offer a change from same old fast food with fresh cut veggies and toppings with protein choices, fresh-baked bread and let's not forget cookies! Chicken Bacon Ranch. 13. You can put whatever veggies you want on here as well, but I would go with spinach and tomato. Order American or Provolone cheese for the fewest number of calories and fat grams. So if you need quick protein, then the healthiest cheese at subway is the best. Consider healthier alternatives to potato chips, such as apple slices, baked potato chips, low-fat yogurt or raisins, all of . Choose Your Bread. 1. The problem with so many SUBWAY items isn't the calories it's the sodium. Here are the lighter options: Vinegar (0 calories) with or without oil (45 calories) Honey Mustard (30 calories) Sweet Onion Sauce (40 calories) Subway Vinaigrette (40 calories) I wrote a more comprehensive look at Subway Salad Dressings . The total fat percentage is 13.10 grams, 20% of the total weight. However, the saturated fat rate is 7.52 grams, which comes under the total fat percentage. Its taste is largely neutral, but it has a . Chicken Bacon Ranch Melt With Cheese (570 calories). When you visit Subway, the one thing you should absolutely never order is their Tuna sandwich. A six-inch veggie and cheese salad has only 190 calories and 10 grams of fat while an eight-inch turkey sub has 460 calories and 22 grams of fat. While the "Subway Diet" may result in weight loss due to an overall reduction in calories consumed, it severely restricts food choices. The Spicy Italian Salad is loaded with meat and contains 23 grams of fat and 1,000 milligrams of sodium. 5. Taco Bell: Fresco Crunchy Taco. . Your Subway restaurant might have: Hearty Italian, 9-Grain Honey Oat, Jalapeo Cheese, Monterey Cheddar, Parmesan Oregano, Roasted Garlic, Rosemary & Sea Salt, Rye Bread, Gluten-Free Bread*. Health Rating: Black Forest Ham, Egg White & Cheese on Flatbread. Rotisserie-Style Chicken. SUBWAY SALADS 3. . Without its fillings, Subway's parmesan oregano takes the next place in this Subway's healthy bread ranking. 4. The Fresh Fit menu was first introduced in Singapore in 2007. So one ingredient that enhances the taste of every meal at Subway is cheese. Enjoy your sandwich made just the way you like it. Subway's best menu picks, by a nutritionist. Eight sub sandwiches on the low-fat menu include between 230 and 380 calories. So, if you're trying to lower your sodium intake, better choose . Subway salad dressings are extensiveI It is hard to know what to choose. Stetson skipped the tomatoes and added Parmesan cheese. Well, it has flavor, we'll give it that. While the white bread is packed with sodium (that's the roasted garlic, ciabatta, Italian,Hearty Italian, Italian Herbs . 490. Health Rating: Steak, Egg White & Cheese on 6" Flatbread. This is one of the newer subs, made with oven-roasted chicken. . If you choose extra cheese option, the content of sodium of fat will . Their egg and cheese sandwiches have 3 grams of sugar and 44 grams of carbohydrates. At least that's what's at the Subway nearest me. For a sub with no cheese, this Spicy Italian sandwich is very high in f at and s atur ated f at. 10 Healthy Fun Facts about Subway Items in Singapore . Albeit a little high on the sodium scale, this is a super tasty option for brekkie and pretty well-balanced macro-wise. Paleo. Veggie Delite. If you like to eat vegetables, this could be the best option to have considering the macros and essential nutrients. "If stopping into Subway before 11am, I would order the Breakfast Egg and Cheese with no cheese, but with guacamole, spinach, tomato, onions and pepper. Even without the cheese, all of the meat is extremely high in sodium and the bread is also a sneaky culprit, coming in at 410 milligrams for just a 6-inch serving of the 9-Grain . This sub is popular among meat lovers and features Genoa Salami, pepperoni, and black forest ham. 2. Facebook. However, subway offers many tantalizing choices for a healthy breakfast. The Subway breakfast menu is made up of breakfast wraps and flatbreads. Trust us, we hate to see Subway's meatball sub ranked so low. Rotisserie-Style Chicken. One of Subway's newest items has pulled chicken, cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes on a six-inch wheat sub. Get some extra healthy fats from whole eggs with the Black Forest Ham, egg and cheese flatbread. Here's a list of the healthiest Subway sandwiches that don't skimp on flavor. The 5 Least Healthy Sandwiches You Can Order At Subway Fritos Chicken Enchilada Melt with Southwest Sauce (680 calories). It is objectively tasty for a fast-food spin on the red-sauce restaurant classic. Here are the ten best Subway sandwiches, ranked. Let's take a look at all of the sandwiches Subway sells, beginning with the worst of the worst and making our way to the very best. That's 40 fewer calories than the flatbread or the Monterey Cheddar!. But beware, a lot of the same rules for the sandwiches apply to the salads. These are fairly low in calories, but more importantly, they're fairly low in something that plagues the nutrition of many other Subway breadssodium. The shredded Monterey blend contains 50 calories per . Nutrition: 550 Calories | 48g Fat | 5g Total Carbs | 2g Fiber | 2g Sugar . 5. 2. Chicken Bacon Ranch Melt With Cheese (570 calories). None of the breads at Subway really qualify as "healthy" since even the 9-grain is made with enriched wheat flour, and all contain about the same amount of calories. The sandwich is a steal with only 230 Calories. These cheeses have more protein than the other options and also have less fat and sodium. While it is one of Subway's most popular sandwiches, it is fairly high in fat, saturated fat, and sodium. Healthiest Meals at SUBWAY. 3. 6-Inch Veggie Delight with Yogurt Dannon Light & Fit. This wrap comes with sliced turkey, bacon, provolone cheese, guacamole, lettuce, tomatoes, onion, and ranch sauce. Per 6" sub: 310 calories, 6 g fat (2.5 g saturated fat), 560 mg sodium, 40 g carbs, (5 g fiber, 6 g sugar) 29 g protein. It's healthy (ish), easy to eat on . Try skipping the cheese and . These are fairly low in calories, but more . As far as condiments and toppings go, the best cheese choice is Swiss at 35 mg. Vinegar and Oil are the best sauces at 0 mg. and Buffalo Sauce is the worst at 400 mg. All of the veggies are solid, but watch the . Subway Club. Choose your sides wisely. Just with switching out the eggs for egg whites and no cheese, you save 90 calories! Subway notes: "Sandwich nutrition values include 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers. This is another great option that is filled with protein, healthy fats and carbs. Meatball Marinara Salad The proteins that Subway offers in the form of chicken or beef are highly processed. Here are the nutrition facts: 210 calories, 3 g fat, 0.5 g saturated fat, 40.0 g carbohydrates, 5 g sugar, 8 g protein, 4.0 g fiber, 270 mg sodium, 6 Freestyle SmartPts. Breads, Toppings & Extras. Salads are always a great option for anyone trying to cut carbs or just watching their weight. 1) Rotisserie-Style Chicken Sub. Add in your veggies of choice and this is a filling, but healthy option. It is loaded with spinach, lettuce, green peppers, cucumbers, tomatoes, and onions, on wheat bread. Addition of other condiments and fixings will alter nutrition values." You can reduce the carbs to fewer than 10 grams by holding the bread. The Turkey Breast Sandwich may be an unorthodox choice for number one, but hear us out. If you eat the sandwich of Subway, it contains 274 calories that are pretty low compared to other quick foods. Any of these 4 different breakfast sandwich options are fair game at Subway: Bacon, egg and cheese; Black forest ham, egg, and cheese; Egg and cheese; Steak, egg, and cheese For a flavor boost, opt for a fresh salsa instead of sour cream and . At only 230 calories (without cheese), this sandwich is a steal. The Subway gluten-free roll has 49 grams of carbs. It contains only 2.5 gr of fat, 7 gr of sugar, and 280 mg of sodium. . The Veggie Delight is the healthiest Subway sandwich of them all. There are only 350 calories, 670mg of sodium, 7g of sugar, and 6g of fat in this sub. Well, it turns out that a salad. Coming in at 150 calories, 8 grams of fat and 370 milligrams of sodium, this is one of the healthiest fast-food items available. Subway Cheese Choices 2022. Image source: Pinterest. Do you know the different types of cheese that are used at Subway at 3369-A Ashley Phosphate Rd, North Charleston, SC 29418. Some of the healthiest Subway bread options are the 9-grain wheat, the 9-grain honey oat, and the multigrain and artisan flatbreads. And their "6 Grams of Fat or Less" menu is about as healthy as it gets; their 6-inch turkey breast sub contains just 3.5 grams of fat and 280 calories with no cheese or mayo, making it what has to be the healthiest fast-food meal on the market today. The best choices though are probably the 9-grain wheat bread and the honey oat. Italian B.M.T. 47. Like ordering any other item on the menu that comes with cheese baked into its preparation (from . 1. The biggest changes, though, include the addition of three new sandwiches and the return of three other fan-favorites: rotisserie-style chicken, roast beef and the Subway club. Serves 5-9. What f. So what is the healthiest bread at Subway? Following that are the Ranch dressing (140 milligrams per serving), the Caesar dressing and the Sweet Onion sauce (both have 130 milligrams per serving). It is loaded with spinach, lettuce, green peppers, cucumbers, tomatoes, and onions, on wheat bread. Heck, Jared Fogle actually did lose a whole lot of weight by eating there every day. Veggie Delight (230 calories) Veggie Delight sandwich is the lowest calorie sandwich at Subway in general. Get Subway can be contacted at (843) 552-5599. . 2. Read on for a breakdown of Subway's healthy and not-so-healthy meal choices. Subway is popularly known for offering a variety of healthy meal options to the people in the form of Sandwiches, Salads, and Soups that are prepared from fresh ingredients. Per Subway's menu, the Cold Cut Combo No Bready Bowl contains 260 calories per serving, along with 20 grams of protein, 16 grams of fat, 1,310 milligrams of sodium, and 9 grams of carbs. The 6-inch subs all have between 30 to 45 grams of carbs and even the lowest carb bread at Subway, the low-carb flatbread, has more than 25 grams of carbs per serving. Turkey, Bacon, and Guacamole Wrap. Big Philly Cheesesteak (550 calories). Includes your choice of 8 wrap flavors with your choices of cheese, toppings, and sauces. This is the healthiest sandwich you can get from Subway. . Salads contain meat/poultry, standard vegetables and do not include salad-dressing or croutons. It's filled with carved turkey, roast beef, and ham. Soft, hearty, and smells as good as it tastes. If you must have a condiment with your order, try the light mayonnaise, which will . What an RD says: The Paleo diet excludes grains and flour, which means both the subs and wraps are out for Paleo eaters . Please note, product availability may vary depending on location. What is the healthiest bread at Subway? Add in your veggies of choice and this is a filling, but healthy option. Bacon, egg, and cheese breakfast . Considered one of the healthiest Subway sandwiches, the Sweet Onion Chicken Teriyaki sandwich is made from teriyaki-glazed chicken, fresh vegetables and fat-free sweet onion sauce. Answer (1 of 10): White American, PepperJack, Cheddar and some shredded cheese that I can't ID. This is one of the newer subs, made with oven-roasted chicken. Breakfast Egg and Cheese Sandwich. This sub is popular among meat lovers and features Genoa Salami, pepperoni, and black forest ham. What should I skip at subway if I'm trying to eat healthy? We know it's not as flashy, hot, or melty as some of Subway's other offerings, but it's the perfect balance of what you want from a Subway sandwich. A 6-inch sun features 380 calories, 17g of fat, 1,120mg of sodium, 40g of carbs, and 19g of protein. Even if you love homemade tuna sandwiches, Subway's version is just disgusting. This club sandwich is a bit more exciting than a plain roast beef sandwich. If you choose extra cheese option, the content of sodium of fat will . Veggie Delight. 2000 calories a day is used for . Subway is not good for bodybuilding, as it contains a lot of refined carbohydrates. What is the healthiest cheese at Subway? Subway's Tuna Protein Bowl contains a Footlong's worth of 100% wild-caught tuna mixed with mayo and served on a bed of fresh lettuce with spinach, cucumbers, tomatoes, green peppers, red onions, and black olives. However, it's extremely . 18. Comprised of lettuce, tomatoes, green peppers, cucumbers, and onions with any choice of fat-free condiments on baked bread, it probably comes as no surprise that the this is the healthiest Footlong out there. The italian herbs and cheese bread is 200 calories and contains 1 gram of fiber. For bodybuilding, you need more protein. Per 6" sub: 450 calories, 24 g fat (9 g saturated fat), 1,240 mg sodium, 40 g carbs (3 g fiber, 5 g sugar), 18 g protein. 2. Unlike the other breads, which are long rolls, flatbread is, as its name would suggest, flat, and also more dense. The moral of this story is that sometimes making healthy choices takes more than common sense. Spicy Italian With Cheese (530 calories). A 6-inch sun features 380 calories, 17g of fat, 1,120mg of sodium, 40g of carbs, and 19g of protein. You can also hold the ranch dressing and opt for oil and vinegar instead. Ordering Breakfast at Subway Many mistakenly believe that because Subway is only sandwich shop, and that they do not serve breakfast. Mozzarella counts in the fresh category, since it's made not aged or fermented and packed in brine to preserve it until the second it hits your pizza. Of all the cheeses served at Subway, the Provolone and Swiss are the best options. All three . You can put whatever veggies you want on here as well, but I would go with spinach and tomato. Its texture is soft and chewy, somewhat similar to that of pita. Though the most common complaint against . It is absolutely, 100% possible to eat healthy at a Subway. Check out the menu, reviews, and on-time delivery ratings. Health Rating: Bacon, Egg White & Cheese on Flatbread. Egg White & Cheese on 6" Flatbread. Our Breads: 9-Grain Wheat, Multi-grain Flatbread*, Italian, Italian Herbs & Cheese, Flatbread*. While it is one of Subway's most popular sandwiches, it is fairly high in fat, saturated fat, and sodium. While most tacos fall to the 170-300 calorie range, stay mindful of the sodium content and limit any extra sauces. The Southwest Chipotle Chicken Club has a whopping 860 . Subway diet:: The Subway diet is a weight loss plan popularized in 2004 by Jared Fogle, who claims that he lost over 245 pounds in one year by eating sandwiches from the Subway chain. This club sandwich is a bit more exciting than a plain roast beef sandwich. Keep in mind due to it is a bit salty taste; the sodium is higher in this bread. Always smells like rotten cheese in any subway.Firehouse is a . The cheese, bacon, and ranch dressing pack on calories. The oven-roasted chicken sandwich with honey mustard sauce, which has 23 grams of protein and 5 grams of fiber, is a nutrient combo that will keep . But for . 210. . . Some of the healthiest Subway bread options are the 9-grain wheat, the 9-grain honey oat, and the multigrain and artisan flatbreads. . It doesn't include cheese, but you can load it up with a variety of veggies as a healthy alternative. Meatball Marinara.