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How to Order a Healthy Sandwich at Subway

October 20, 2023

Sandwiches can become high in calories really fast. At Subway, there are all kinds of “potential landmines” you may fall into when ordering your sub. From choosing a 12-inch sub to high-fat protein options, to the endless toppings, spreads, dressings, and mayo… it’s no wonder that sandwiches are often regarded as unhealthy. The good news is that going to a build-your-own style restaurant makes it even easier to eat healthy takeout and we’re going to spell out exactly how to order a healthy Subway sandwich.

When you think about it, a sandwich has all the essential ingredients that we need to make a balanced meal. They have carbs for quick energy, protein to keep you full, and veggies for some fiber and added nutrition. It might be enticing to load up your sandwich with “the works”, but a few simple swaps can create a balanced healthy Subway sandwich that both tastes good and is healthy for you. Let’s check them out!

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Start with the 6-inch.

If you are typically a 12-inch serving person, try the 6-inch for a change and see how you feel. Often, we eat what is in front of us without evaluating how full we are along the way. Try the 6-inch and notice if it is enough food for you to feel satisfied. If not, that’s okay, too. You won’t know until you try.

Emphasize lean protein.

Subway offers a variety of lean proteins to choose from like deli turkey, ham, tuna, and chicken. These options are all comparable in calories for a 6-inch sub. Lean protein keeps you feeling full longer without added calories from fat.

Related: 25 Protein-Packed Recipes for Breakfast, Lunch, and Dinner

Add fiber to fill up.

They have healthy bread options on the menu if you look for them! Go higher fiber with whole grain carbs and veggies.

Choose high fiber, whole wheat bread, or Subway’s flatbread option. The multigrain bread is 190 calories per 6-inch serving and contains 3 grams of fiber to keep you even more full! The veggie toppings are endless. Choose from crunchy options like onions, peppers, lettuce, and cucumbers to salty options like banana peppers, olives, and pickles.

Related: The One Thing I Do Every Week to Make Sure I Eat Lots of Veggies

Be picky about your toppings.

There are ways to add flavor without overdoing it on heavy spreads or dressings. For starters, choose low-calorie toppings like relish, hot sauce, mustard, and vinegar. Then, add a light layer of the right dressing or spread you crave. Find one flavor that really appeals to you

Choose extras that work for you.

If you’re feeling like a sandwich isn’t enough, add a bag of SunChips on the side with a Diet Coke. SunChips are whole grain and offer 2 grams of fiber per serving, and a Diet Coke can keep things on the lighter side while still offering a fun refreshment to your order!

Your order could look like this for about 600 calories:

  • Multigrain 6-inch, toasted
  • Turkey
  • Cheddar cheese
  • Tomatoes
  • Lettuce
  • Onions
  • Oil and vinegar
  • Light ranch
  • Salt, pepper, oregano
  • SunChips
  • Diet Coke

Read next: The Healthiest Fast Food Sandwiches

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