Low Cal Subway Choices for the Health-Conscious
When you’re trying to eat healthily, dining out can sometimes be a challenge. However, if you know what to look for, even fast food places like Subway can offer some nutritious options. Let’s explore the best low-calorie choices for health-conscious individuals at Subway.
Healthy Subway Sandwich Options
Choosing the right sandwich can make all the difference in maintaining a balanced diet.
1. Veggie Delight
Calories: 230 (6-inch)
Benefits:
This sandwich is packed with a variety of fresh vegetables like lettuce, tomatoes, cucumbers, green peppers, and onions. It is low in calories and high in fiber, making it ideal for those looking to reduce their intake while still enjoying a delicious and nutritious meal.
2. Turkey Breast
Calories: 280 (6-inch)
Benefits:
This meal contains lean turkey breast, which is a great source of protein, helping to build and repair muscle tissue. Pairing it with whole-grain bread adds fiber and essential nutrients, contributing to a balanced and nutritious diet.
3. Rotisserie-Style Chicken
Calories: 350 (6-inch)
Benefits:
This dish is made with tender, hand-pulled, seasoned chicken, ensuring a flavorful and satisfying meal. For a more balanced option, consider adding extra veggies and opting for whole-grain bread. This combination not only enhances the nutritional value but also adds a delightful variety of textures and flavors to your meal.
Smart Subway Salad Picks
Salads can be a nutritious alternative to sandwiches, offering fresh vegetables and quality proteins.
1. Veggie Delight Salad
Calories: 60 (without dressing)
Benefits:
A bowl of mixed veggies, including spinach, lettuce, tomatoes, cucumbers, and green peppers, makes for a nutritious and colorful meal. Add a light dressing to keep it wholesome. This combination provides a variety of flavors and textures while ensuring a good intake of essential vitamins and minerals.
2. Turkey Breast Salad
Calories: 110 (without dressing)
Benefits:
This meal contains lean turkey breast along with fresh vegetables, offering a tasty and nutritious option. It is an excellent source of protein and fiber, making it both filling and nourishing.
3. Double Chicken Chopped Salad
Calories: 220 (without dressing)
Benefits:
This meal is packed with protein thanks to double portions of chicken, ensuring you get the necessary nutrients to fuel your day. It’s rich in essential vitamins and minerals, making it a balanced option for anyone looking to maintain a nutritious diet.
Best Subway Bread Choices
The bread you choose can significantly impact the overall calorie content and nutritional value of your meal.
9-Grain Wheat
Calories: 210 (6-inch)
Benefits:
Made from whole grains, this product provides essential fiber that is crucial for a healthy diet. It serves as a healthier alternative to white bread, offering additional nutritional benefits while still being a delicious option for any meal.
Multigrain Flatbread
Calories: 220 (6-inch)
Benefits:
This bread option is lower in calories than many others, making it a healthier choice for those mindful of their intake. Additionally, it is rich in whole grains and fiber, which are essential for a balanced diet and can aid in digestion and overall health.
Healthy Toppings and Add-ons at Subway
Enhance your meal without adding too many extra calories.
Fresh Vegetables
Options:
Lettuce, spinach, tomatoes, cucumbers, green peppers, onions, and pickles.
Benefits:
Low in calories and high in essential nutrients, this ingredient is a fantastic addition to any diet. It not only enhances the nutritional value of your meal but also adds flavor, crunch, and a burst of color that makes your dish more appealing and enjoyable.
Lean Proteins
Options:
Grilled chicken, turkey breast, and ham.
Benefits:
This food provides essential protein without excessive fat, making it a great choice for those looking to maintain a healthy diet. Additionally, it helps keep you feeling full and satisfied, curbing hunger and preventing overeating.
Light Dressings and Sauces
Options:
Mustard, vinegar, and light mayonnaise.
Benefits:
Adding flavor to your sandwich or salad without significantly impacting the nutritional content is a great way to enjoy tasty, satisfying meals. However, it’s important to be cautious with portion sizes to ensure your meal remains healthy. By balancing flavorful additions with mindful portion control, you can enhance your dishes without compromising on nutrition.
Healthy Subway Sides and Beverage Options
Pair your meal with these smart sides and drinks for a balanced dining experience.
Apple Slices
Calories: 35
Benefits:
A low-calorie, fiber-rich option that complements your meal, providing a natural source of sweetness, can enhance both the nutritional value and taste of your dishes. Incorporating such options into your diet can help you maintain a balanced and healthy lifestyle while satisfying your sweet cravings in a nutritious way.
Water or Unsweetened Tea
Calories: 0
Benefits:
Drinking water keeps you hydrated without adding calories, making it an ideal choice for maintaining a healthy lifestyle. Additionally, it helps you avoid sugary drinks that can spike your calorie intake, contributing to better overall well-being and weight management.
Tips for Making Healthier Choices
Following these tips can help you make better decisions while dining at Subway.
Opt for Smaller Portions
Benefits:
Opting for a 6-inch sandwich instead of a footlong can be a great way to save on intake and control portion size. To make your meal more filling and nutritious, consider pairing the sandwich with a side salad. This combination not only helps you feel satisfied but also ensures you’re getting a balanced intake of vegetables and nutrients.
Skip the Cheese
Benefits:
Eliminating cheese from your diet can significantly reduce your intake of fat. Over time, this small change can contribute to making your meals lighter and healthier, helping to maintain a balanced diet and support your overall wellness goals.
Limit High-Calorie Sauces
Benefits:
When considering your meal choices, it’s important to be mindful of sauces like ranch, mayo, and sweet onion, as they can add unnecessary intake. To manage this, you can ask for these sauces to be served on the side or choose lighter alternatives. This approach allows you to enjoy your meal without compromising on taste, while also being more conscious of your intake.
Conclusion
Eating healthy at Subway is entirely possible with some thoughtful choices. By focusing on fresh vegetables, lean proteins, and whole grains, you can enjoy a nutritious and delicious meal. Remember, balance is key. Treat yourself to healthy options and enjoy the benefits of a well-rounded diet.
Take the Next Step Towards Healthier Eating
We hope you’ve found this guide to low-calorie options at Subway helpful in your quest for healthier eating. But don’t stop here! Sign up for our newsletter to receive more tips, tricks, and guides on making nutritious choices, whether you’re dining out or cooking at home.
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