5 Subway Sandwiches That Are Surprisingly Bad for You And 10 Better-for-You Options to Order Instead

Subway, a popular fast-food chain, is known for its customizable sandwiches. However, not all options on their menu are created equal when it comes to health. Some sandwiches may seem healthy but pack hidden calories, sodium, and sugar, while others offer a more nutritious alternative. This post explores five surprisingly unhealthy choices and ten more wholesome options to consider instead.

1. Meatball Marinara

The Meatball Marinara might seem like a hearty choice, but it hides a nutritional surprise. Packed with sodium and saturated fats, even a 6-inch serving surpasses 400 calories. Processed meats contribute to this calorie load, alongside minimal vegetables, making it a less balanced meal.

For those seeking a fulfilling meal, consider the nutritional content. The saturated fats and sodium levels can surprise even the most cautious eater. Swapping this option for a leaner choice could benefit your heart and waistline, without sacrificing taste.

Think twice before indulging next time you’re at Subway.

2. Sweet Onion Teriyaki Chicken

Sweet Onion Teriyaki Chicken sounds enticing, but the reality is much sweeter, literally. This sandwich’s sauce is laden with added sugars, almost equivalent to a candy bar. The delicious teriyaki glaze masks its sugary secret, making it a deceptive treat.

While chicken typically implies a healthier choice, beware of the hidden sugar content. This sugar-laden delight can spike your daily sugar intake, leaving you with less room for truly nutritious foods.

Be mindful of sauces and dressings that turn seemingly good choices sour health-wise.

3. Tuna Sub

Consider the Tuna Sub a cautionary tale in disguise. While tuna is often associated with lean protein, Subway’s version is mixed with generous amounts of mayonnaise. This addition elevates the fat content significantly, making it one of the highest fat options available.

Mayonnaise, while creamy, can overshadow the benefits of tuna, leading to unexpected calorie consumption. Those seeking lean protein might find this option misleading in its health benefits.

Rethink this choice if you’re watching your fat intake; there’s more than meets the eye with this sub.

4. The Philly Cheesesteak

Philly Cheesesteak at Subway transforms a classic favorite into a sodium-rich indulgence. Laden with processed meats and cheese sauce, it becomes a salty affair very quickly, especially when ordered Footlong.

This sandwich’s allure lies in its rich flavors, but it’s a sodium bomb waiting to happen. For those monitoring their salt intake, this option challenges dietary boundaries.

Consider the long-term effects of habitual high-sodium meals. While tasty, moderation is key to maintaining a balanced diet.

5. The Ultimate Spicy Italian

The Ultimate Spicy Italian isn’t shy about its ingredients. Packed with salami, pepperoni, and cheese, this sandwich is a greasy delight in a bun. The cold cuts contribute significantly to its high-fat content, making it a challenge for those counting calories.

While its spicy allure might tempt tastebuds, it offers little in terms of nutritional value. Opting for a more balanced choice could satisfy both cravings and dietary needs.

Balance is essential; consider the nutritional implications of this indulgence before ordering.

6. Oven-Roasted Turkey on Wheat (6″)

Oven-Roasted Turkey on Wheat offers a lean and satisfying choice. Low in calories yet high in protein, this sandwich is ideal for health-conscious diners. Adding mustard and an array of veggies enhances its flavor without extra calories.

Turkey is renowned for its lean protein profile, providing essential nutrients without the caloric burden. This sub serves as a refreshing alternative to heavier, calorie-laden options.

Opting for this sandwich not only supports a balanced diet but also keeps taste preferences in check, making it a win-win choice.

7. Rotisserie-Style Chicken on Multigrain

Rotisserie-Style Chicken on Multigrain is a wholesome choice, featuring real shredded chicken devoid of fillers. This sandwich pairs well with spinach, cucumber, and red onions, adding a crunchy texture and fiber boost.

With its natural flavors, this sub provides a satisfying meal without unnecessary additives. The multigrain bread enhances its nutritional profile, offering a healthier alternative to refined options.

Choosing this sub is a step toward mindful eating, combining taste and nutrition perfectly in every bite.

8. Veggie Delight with Avocado

The Veggie Delight with Avocado stands out as the lowest-calorie sub on the menu. Packed with fresh vegetables and the creamy goodness of avocado, it provides healthy fats and a satisfying texture.

Avocado adds richness without overloading calories, making this sub a delightful choice for those watching their intake. This veggie-packed option ensures daily vegetable servings while keeping things flavorful.

Incorporating fresh, nutrient-rich ingredients, this sandwich is a testament to healthy eating made delicious and fun.

9. Grilled Chicken Wrap with Veggies

For those seeking a lighter option, the Grilled Chicken Wrap with Veggies offers a refreshing change. Replacing bread with a wrap, it includes lettuce, tomato, and a splash of vinaigrette for added flavor.

This wrap maintains the essence of a sandwich while providing a lower-carb alternative. The grilled chicken ensures a lean protein intake, complemented by fresh veggies.

Ideal for a quick bite, this wrap is both filling and nutritious, catering to those looking for a balanced meal on the go.

10. Black Forest Ham on Wheat

Black Forest Ham on Wheat is a delightful option, lower in fat compared to other meats. Rich in lean protein, it pairs effortlessly with banana peppers and vinegar, adding a zesty twist.

This sandwich offers a satisfying flavor profile without the guilt, perfect for mindful eaters. The wheat bread enhances its nutritional value, serving as a wholesome base.

Consider this choice when seeking a flavorful yet nutritious meal. It’s a simple way to enjoy taste without compromising health goals.

11. Turkey and Provolone Mini Sub with All the Veggies

For portion control enthusiasts, the Turkey and Provolone Mini Sub offers a smaller, nutritious treat. Packed with lean turkey and creamy provolone, it achieves a pleasing balance of flavors.

Loaded with fresh veggies, this sub ensures a colorful, nutrient-rich meal. The mini size helps manage calorie intake while providing a satisfying lunch.

Ideal for those who appreciate variety and moderation, this choice keeps meals fulfilling and delicious without overindulgence.

12. Egg White and Cheese Flatbread (Breakfast All Day)

The Egg White and Cheese Flatbread offers a balanced breakfast option, available all day. Packed with protein from egg whites, it’s surprisingly satisfying, even with reduced cheese or bacon.

This flatbread provides a hearty start, ensuring energy and nutrition combined. It’s a great way to enjoy breakfast flavors without overly indulging.

Perfect for breakfast lovers, this flatbread brings joy and nutrition to your morning routine, supporting sustained energy throughout the day.

13. Roast Beef on Multigrain with Mustard

Roast Beef on Multigrain with Mustard offers a lean and flavorful option. The roast beef provides a robust taste, enhanced by the tangy mustard, offering a calorie-free flavor boost.

This sandwich combines rich taste with nutritional benefits, thanks to the multigrain bread. It’s a hearty choice for beef lovers seeking healthier consumption.

Enjoying this sandwich means savoring taste without the added guilt, making it an appealing choice for balanced eating.

14. Chicken Caesar Salad (Hold the Croutons, Light Dressing)

Switch things up with a Chicken Caesar Salad, skipping the croutons for a lighter meal. Packed with protein, this salad offers a veggie-rich option, ideal for those avoiding bread.

The light dressing keeps calories in check while maintaining the classic Caesar taste. It’s a delightful way to enjoy familiar flavors with a nutritious twist.

Perfect for salad enthusiasts, this option balances flavor and nutrition, making it a satisfying meal choice.

15. Tuna (Custom)

For tuna lovers, customizing a Tuna Sub could be a healthier approach. Opting for half the usual mayo reduces fat content significantly, while adding fresh veggies enhances the nutritional profile.

This tailored option means enjoying the beloved tuna flavor without excessive calories. It’s an innovative way to satisfy cravings responsibly.

Embracing customization allows more control over dietary intake, aligning taste with health goals more effectively.