Subway has an extensive menu where we can choose main dishes, salads, snacks, condiments, drinks, etc. We are going to select only what is moderately healthy, but we already say that there are few options as it is a fast food restaurant, just like Burger King or Telepizza.
The Subway chain is present all over the world, including in Spain, so it is quite likely that we have ever gone to eat at one or want to go soon. It is important to know the nutritional information of everything we eat, as well as allergens, to see if it is suitable or not for our diet.
In this case, we are going to see what healthy options are on the Subway menu and with which we can have breakfast, lunch or dinner, as well as have a quick snack or have a dessert. There are few options, so we have not become very fussy, otherwise they would have suspended all but one salad and the bottle of water.
What to order to drink?
Whenever we talk about fast food chains we comment on the same aspect, and that is that there are very few healthy options to drink. We only see soft drinks of all colors, brands and flavors, with gas, without gas and all with a lot of sugar, even if it says Zero, they have sweeteners and it is not exactly a healthy sweetener like Stevia or Erythritol, but rather an unhealthy sweetener in the long run. term: saccharin, fructose, sucrose, aspartame, sorbitol, glucose syrup, etc.
In these cases, the best option is to choose water as a drink, either with or without gas, both options are a good idea. If we tend to get gas with these types of meals in a low-quality restaurant, then it is better to choose the option without gas. Also, if we can choose it at room temperature, the better, so we do not create an overexertion to the stomach that will already have enough work with food.
Main courses
Subway's most famous are the sandwiches, both ready-made and personalized, but there are also other options such as wraps and salads. There are not many options that we find with less than 300 kilocalories per serving, instead of calculating them per 100 grams, which seems less accurate when it comes to a complete sandwich.
Of course, the best option will always be to choose the 15 cm sandwich, not the 30 cm one, unless we are going to share it with other people. Let's find out what healthy main dishes we have in this fast food chain:
- Chicken Tikka Sub with 297 kilocalories per serving, 4 grams of fat, 1 gram of saturated fat, 41 grams of carbohydrates, 4 grams of fiber, 8 grams of sugars, 23 grams of protein and 1 gram of salt.
- Turkey Sub with 293 kilocalories, 4 grams of fat, 1 grams of saturated fat, 42 grams of hydrates, 4 grams of fiber, 8 grams of sugars, 21 grams of protein and 2 grams of salt.
- Veggies Delte Sub with 229 kilocalories, 3 grams of fat, 1 gram of saturated fat, 41 grams of carbohydrates, 4 grams of fiber, 7 grams of sugars, 9 grams of protein and 1 gram of salt.
- chicken caesar salad with 242 kilocalories per serving, 11 grams of fat, 4 grams of saturated fat, 4 grams of carbohydrates, 1 grams of fiber, 3 grams of sugar, 31 grams of protein and 2 grams of salt.
- Vegan Teriyaki Salad with 147 kilocalories, 3 grams of fat, no saturated fat, 13 grams of carbohydrates, 6 grams of fiber, 6 grams of sugar, 15 grams of protein and 1 gram of salt.
Are there healthy breakfasts?
The healthiest thing is to have some dairy, steamed egg, whole wheat bread, vegetables, pieces of fruit, etc., but if we feel like having breakfast at Subway we know that we can do it. We have selected these 2 options below 300 kilocalories:
- Ham and cheese toast with 295 kilocalories, 7 grams of fat, 4 grams of saturated fat, 42 grams of carbohydrates, 3 grams of fiber, 6 grams of sugar, 15 grams of protein, and 1 gram of salt.
- Turkey and cheese toast with 289 kilocalories, 6 grams of fat, 4 grams of saturated fat, 41 grams of carbohydrates, 3 grams of fiber, 6 grams of sugars, 15 grams of protein and 1 gram of salt.
The butter croissant seems like a good option, but pastries never are. In this case, it has 222 kilocalories, 12 grams of fat, and 4 grams of sugar. Nothing recommended, neither being on a diet nor without being on a diet.
Complements and sauces
History repeats itself and it is that there are few decent options. Being very honest, only the guacamole sauce is saved. Without ceasing to be so strict, we can give the following options a scratched 5, but let's remember that Subway is not for eating every day, but to go eventually as a whim.
- deluxe type potatoes with 296 kilocalories, 9 grams of fat, 1 gram of saturated fat, 51 grams of carbohydrates, 4 grams of fiber, no sugar, 3 grams of protein and no salt.
- Nachos with 201 kilocalories, 26 grams of fat, 5 grams of saturated fat, 42 grams of carbohydrates, 9 grams of fiber, 7 grams of sugar, 10 grams of protein and 2 grams of salt.
- Barbecue Chicken and Cheese Subs with 155 kilocalories, 4 grams of fat, 2 grams of saturated fat, 18 grams of carbohydrates, 1 grams of fiber, 5 grams of sugars, 12 grams of protein and 1 gram of salt.
- Sub sandwiches and ham and cheese with 126 kilocalories, 4 grams of fat, 2 grams of saturated fat, 14 grams of carbohydrates, 1 grams of fiber, 1 gram of sugar, 9 grams of protein and 1 gram of salt.
Regarding the sauces, we do not stop saying that it is best not to choose them, and if we want them, we can make them at home. If we go to Subaway, there are only 3 that are half saved, which are mustard, sweet onion, ketchup, crispy onion and guacamole sauce. They are all under 25 kilocalories and have almost no salt or sugar.
Is any dessert healthy?
No, of course we already say that this option does not exist, neither in Subway, nor in any fast food chain. It is best to eat fresh fruit, unsweetened yogurt, frozen unsweetened yogurt, and fruits, etc. From this chain's sweet menu, there is absolutely nothing below 200 kilocalories.
We are going to ignore our demands and we are going to select those options below 210 kilocalories, so two options are saved, one with chocolate and the other with raspberry cheesecake, both are cookies.
- double chocolate cookie
- Raspberry Cheesecake Cookie