healthiest subway sandwiches
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10 Healthiest Subway Sandwiches You Should Order

Subway is undoubtedly one of the most popular and widespread eateries, with franchises in almost every major city and town around the world. It’s mainly known for its delicious sandwiches that are usually made with crunchy bread, melty cheese, and an array of delectable toppings.

But which are the healthiest Subway sandwiches you should have? This article offers you the 10 healthiest sandwiches that you can order from Subway.

Is Subway Really Healthy?


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With so many nutritional videos, blogs, and social media posts discouraging people from eating fast foods, everyone is wary of sandwiches prepared by popular eateries like Subway. That’s why everyone wants to know if Subway has healthier options. The truth is that Subway offers healthy foods, but not everything on their menu is healthy.

So, before you place an order, take your time to go through the menu and the ingredients to determine if they meet all your nutritional needs. Some Subway customers who have been interviewed on different platforms believe that the eatery offers healthier options compared to other fast-food restaurants that offer fried foods.

Furthermore, Subway allows its customers to customize their orders. Therefore, you have the opportunity to order a sandwich that’s loaded with ingredients you believe will supply you with the necessary nutrients.

Nutritionists also advise you to check the ingredients for your Subway sandwich before you order. According to them, knowing the ingredients used to make your sandwich is more important than knowing the number of calories the sandwich has. Fortunately, Subway offers detailed lists of the ingredients for all its meals to help you make a healthy choice.

If you aren’t familiar with some of the ingredients listed, you are advised to go for the simple, common ingredients that you are likely to use at home to make a healthy sandwich. This will help you to avoid possible allergens and triggers of food sensitivity like wheat, sulfites, soy, and others.

Fortunately, the food chain offers separate information about ingredients that are likely to cause allergic reactions so that you can avoid them.

Another reason why Subway sandwiches are considered the healthier option is that they are made with fresh veggies like spinach, red onions, cucumbers, tomatoes, and green peppers. The chain also has a nutrition calculator, which gives you a clear picture of the number of nutrients included in your sandwich. This calculator will also help you to know which nutrients have been omitted.

Subway also offers a non-animal protein sandwich, which is made from vegetables and soy. So, if you can tolerate soy, this non-animal option would be a perfect choice for you, especially if you are a vegetarian. The food chain is also known to use smashed Hass avocado and sea salt to make sandwiches, which make its sandwiches the healthier option.

10 Healthiest Subway Sandwiches

If it’s your first time eating a Subway sandwich and you are wondering which healthy options are available, here are some of the healthiest choices you have that are known to have the food chain’s signature flavor.

1. Veggie Delight Sandwich


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Veggie Delight is considered the healthiest Subway sandwich, especially because it doesn’t have meat and cheese. It’s just loaded with fresh vegetables. This sandwich carries not more than 230 calories, making it a perfect choice for you if you are dieting or on a weight-loss mission.

2. Sweet Onion Chicken Teriyaki Sandwich


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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. This sandwich is estimated to have only 269 calories. Therefore, it’s a good choice for you if you want to lose weight.

3. Oven Roast Chicken Sandwich


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If you want to enjoy a healthy sandwich with roasted chicken, then the Oven Chicken Roast sandwich from Subway is an ideal option. It’s made from a piece of nine-grain wheat bread, roasted chicken, and fresh veggies. This sandwich is made up of only 320 calories, so it’s good for your weight loss diet.

4. Rotisserie-Style Chicken Sandwich


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Consisting of fresh chicken, white bread, and crunchy vegetables, the Rotisserie-Style Chicken sandwich is a healthy option, especially for people who want to increase their protein intake and enjoy the flavorful taste of a chicken sandwich. This sandwich is made up of 29 grams of protein and 350 calories only.

5. Black Forest Ham Sandwich


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If you want to go ham on a delicious sandwich from one of the greatest food chains, then a Black Forest Ham sandwich from Subway is a good choice. This sandwich is a real classic. It’s made of lettuce, cucumbers, red onions, spinach, green peppers, thin slices of ham, and Subway’s hearty multigrain bread.

You can also customize it with cheese. The Black Forest Ham sandwich contains 290 calories to help you maintain the right body weight.

6. Subway Club Sandwich


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If you love a sandwich with pieces of delicious red meat, then the Subway Club sandwich is a good choice for you. It combines slices of tender turkey breasts, roast beef, and black forest ham. It’s also topped with fresh vegetables and white bread. This sandwich only contains 310 calories.

7. Roast Beef Sandwich


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After an intense workout session, you should load up your body with the needed proteins and calories by enjoying this Roast Beef sandwich from Subway, featuring high-quality ingredients like Mahogany Smoked Meat. It’s a six-inch sandwich with pieces of roast beef, fresh veggies, and white bread. It consists of only 290 calories and 6 grams of fat.

8. Carved Turkey Sandwich


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The carved Turkey Sandwich is very common during Thanksgiving. You can even customize it to make it healthier by removing the bread and having the salad version. By eliminating the bread, you reduce the sandwich’s calories by 40 grams.

9. Egg Cheese Sandwich


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The Egg Cheese sandwich is ideal for your breakfast, especially because it’s made up of multigrain bread, egg whites, cheese, tomatoes, and spinach. It contains 380 calories to keep you going throughout the day.

10. Turkey Breast Sandwich


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The Turkey Breast sandwich is a delicious snack and an important component of the Fresh Menu. It’s ideal for lunch, especially if you prefer taking a heavy lunch. Its 280 calories will help get through the rest of your busy day at work.

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