On today’s episode of Live Lean TV, I’m sharing the healthiest foods at Subway and the worst high calorie options. Note: the video was filmed back in 2012, however I’ve attempted to update the nutrition information based on updates Subway has made to their menu. You can check out the update on the blog:
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If I asked which fast food restaurant is the healthiest, I bet many of you would say Subway. But does that mean Subway is actually healthy for you?
Well, after analyzing Subway’s nutrition and ingredient information, you may be surprised with my findings. I have to admit, I was pretty shocked when I learned about some of the ingredients Subway was using in their food.
Remember, calories and macronutrients are important, but they are just one part of the nutrition equation. You also have to look at the ingredients that go into the food.
Well when I looked at all the ingredients Subway offers, I only found 5 fresh one ingredient foods. To help remember these 5 fresh ingredients at Subway, think of the acronym, C-Bolt.
5 fresh ingredients at Subway:
C – cucumber
B – bell peppers
O – onions
L – lettuce
T – tomato
The healthiest foods at Subway and the worst:
Note: the following healthiest foods mentioned in the video were from 2012. Since then Subway has new food options. I’ve shared those over on the blog post:
Best healthy Subway salad: Turkey Breast Salad (via 2012):
Nutrition facts:
Calories: 110
Protein: 12g
Carbohydrates: 12g
Fat: 2g
Feel free to add the oil and red wine vinegar dressing to the salad. A teaspoon serving of this oil and vinegar dressing would add an extra 45 calories and 5 grams of fat.
Macronutrient breakdown is as follows:
– 43% of calories comes from protein
– 43% of calories comes from carbohydrates
– 16% of calories comes from fat
Will 110 calories fill you up? I know it wouldn’t fill me up. Based on this, another higher calorie, healthier alternative is a 6 inch turkey breast sandwich.
Best healthy Subway sandwich: 6 inch turkey breast sandwich containing:
– 9-grain wheat bread
– Cucumber
– Bell peppers
– Onion
– Lettuce
– Tomato
– Yellow mustard
Nutrition facts:
Calories: 250
Protein: 18g
Carbohydrates: 40g
Fat: 3g
Sodium: 650mg
Macronutrient breakdown is as follows.
– 29% of calories comes from protein
– 64% of calories comes from carbohydrates
– 11% of calories comes from fat
Based on this macronutrient ratio, it’s really not that balanced of a meal. Plus, who would really feel full and satisfied off of a 250 calorie meal?
Bottom line on the healthiest foods at Subway:
Most low calorie salads, like the 110 calorie turkey breast salad, will not fill you up. Although a 110 calorie meal sounds good for weight loss, if it just makes you binge on unhealthy foods later, you put yourself at a higher risk of being over your daily calorie needs. However, if the turkey breast salad does fill you up, and your goal is weight loss, go with it.
The 3 worst Subway sandwiches include the footlong:
– Chicken and bacon ranch melt with cheese
– Spicy Italian
– Meatball marinara
The things that makes these 3 Subway sandwiches the worst are they are much higher in sodium and higher in calories.
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition shows every week!
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