Andy Montoya
Subway offers a variety of cheeses, including processed American, provolone, pepper jack, Swiss, and cheddar. While cheese can add extra protein to your sandwich, it also increases the calorie count and sodium content. To make a nutritious choice, opt for sandwiches with lean meats and whole-grain bread, and load up on vegetables. If you're watching your calorie intake, consider skipping the cheese or choosing a lower-calorie option like provolone. Remember, the healthiest option depends on your individual dietary needs and preferences.
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What You'll Learn
Sodium content varies across cheese types
Subway offers sliced processed American, provolone, pepper jack, Swiss, and cheddar cheese, as well as a shredded Monterey blend. The healthiest sub at Subway is widely considered to be a 6-inch roasted turkey sub on a whole-wheat roll, with shredded lettuce, tomatoes, and onions. This option has 310 calories, 760 mg of sodium, 5 grams of fiber, 25 grams of protein, 6 grams of total fat, and 2 grams of saturated fat.
While Subway offers healthy options like fresh vegetables, lean meats, and whole-grain bread, not all menu items are equally nutritious due to variations in sodium, added sugars, and unhealthy toppings. For example, the bread options with cheese, such as Italian herbs and cheese bread, tend to be higher in sodium. Similarly, certain cheeses, like American cheese, have higher sodium levels.
According to a study on the sodium content of cheese in the United States, the sodium levels vary significantly across different types of cheese. Processed cheese was found to have the highest mean level of sodium (1,242 mg/100 g), followed by string cheese (724 mg/100 g). Cheddar cheese had a mean sodium level of 615 mg/100 g, while LMPS Mozzarella forms exhibited a mean of 666 mg/100 g.
Another study conducted in the UK also confirmed the variability in salt content across different types of cheese. While 84.5% of cheeses had met their 2012 targets, the findings indicated that further reductions in salt content are possible. The study highlighted that supermarket own-brand cheeses with lower salt levels demonstrate that salt reduction is achievable without technical issues in cheese manufacturing.
Therefore, when choosing cheese at Subway, it's important to consider the sodium content of different varieties. Opting for lower-sodium cheeses, such as provolone instead of American cheese, can help reduce overall sodium intake. Additionally, mindful ordering practices, such as choosing whole-grain bread and extra vegetables, can further enhance the nutritional profile of your Subway sandwich.
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Calorie count depends on the cheese
When it comes to calorie count, not all cheeses are created equal. The type of cheese you choose for your Subway sandwich can slightly change the calories in your meal.
According to the Subway website, the chain offers sliced processed American, provolone, pepper jack, Swiss, and cheddar cheese. They also offer a shredded Monterey blend. A serving is typically around 11 to 14 grams of cheese, or two triangles, per 6-inch sandwich. American cheese has 40 calories per serving, while cheddar has 60. The remaining sliced cheeses provide 50 calories per serving, and the shredded Monterey blend contains 50 calories per 14-gram serving. These cheeses contain between 3.5 and 5 grams of fat per serving.
Some cheeses, like American, tend to be higher in sodium. If you're watching your sodium intake, consider swapping American cheese for provolone, as suggested by Qianzhi Jiang, Ph.D., RDN.
To reduce your calorie intake, you can also opt for a sandwich without cheese. The "6 grams of fat or less" menu at Subway includes sandwiches without cheese. However, as many people include cheese, the nutrition information provided by Subway may not always be accurate.
Additionally, consider the other ingredients in your sandwich. Lean meats like turkey and rotisserie chicken are healthier options, as they contain less saturated fat. Loading up on veggies can also increase the nutritional value of your sandwich.
Remember, the key to a healthier Subway sandwich is mindful ordering. Making simple choices, such as opting for whole grain bread, choosing lean meats, and adding extra veggies, can help you create a more nutritious meal.
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Subway's healthiest sub has cheese
Subway offers a variety of sandwiches, wraps, salads, and bowls that can be customised with different types of bread, meat, cheese, vegetables, and sauces. While Subway has a reputation for being healthier than other fast-food restaurants, not all menu items are equally nutritious. Some of their offerings contain high levels of sodium, added sugars, and unhealthy toppings.
When it comes to choosing the healthiest sub at Subway, the Veggie Delite® is often considered the healthiest option, especially when ordered without cheese on 9-grain wheat bread. This vegetarian sandwich is loaded with fresh vegetables, providing a good source of fibre and essential nutrients. However, keep in mind that the 6-inch Veggie Delite® sandwich still contains around 427 calories and 587 mg of sodium, even without cheese.
If you're looking for a sub with meat, the roasted turkey sub on a whole-wheat roll is a nutritious option. This sandwich typically includes shredded lettuce, tomatoes, and onions, boosting its antioxidant and fibre content. According to Lisa Andrews, RD, owner of Sound Bites Nutrition, the 6-inch version of this sub has approximately 310 calories, 760 mg of sodium, 5 grams of fibre, 25 grams of protein, 6 grams of total fat, and 2 grams of saturated fat.
Another healthy option is the rotisserie-style chicken sub, recommended by Qianzhi Jiang, Ph.D., RDN, owner of The Nutrition Changer. This sandwich is suggested on toasted hearty multigrain bread with no sauce and double veggies. The multigrain bread adds fibre, vitamins, and minerals, while the vegetables provide additional nutrients and promote better digestion. To further reduce the sodium content, Dr. Jiang suggests swapping American cheese for provolone.
When it comes to cheese, it's important to note that different varieties have varying calorie and nutrient profiles. For example, a serving of American cheese (two triangles) has 40 calories, while cheddar cheese has 60 calories for the same serving size. Other sliced cheeses, such as provolone, pepper jack, and Swiss, provide 50 calories per serving. The shredded Monterey blend also contains 50 calories per 14-gram serving. These cheeses typically contain between 3.5 and 5 grams of fat per serving.
While cheese can add protein and flavour to your sub, it's important to be mindful of the extra calories, sodium, and fat it contributes. If you're watching your calorie intake, opting for a 6-inch sub or a salad, choosing lean meats, loading up on vegetables, and selecting healthier condiments like mustard or vinegar can help make your Subway meal more nutritious. Remember, the key to a healthier Subway order is mindful ordering and customisation to suit your dietary needs and preferences.
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Cheese is not always included in subs
When it comes to choosing the healthiest cheese at Subway, it's important to remember that cheese is not always included in subs. In fact, some of the healthiest options on the menu are those that exclude cheese altogether. This is because cheese can add extra calories, fat, and sodium to your sandwich.
For example, the “6 grams of fat or less" menu at Subway includes sandwiches without cheese. While you can certainly add cheese to these subs, doing so increases the fat content beyond the advertised 6 grams. So, if you're looking to stick to that specific menu, it's best to skip the cheese.
Additionally, the Veggie Delite® sub, which is often touted as one of the healthiest options at Subway, does not include cheese. This vegetarian sandwich is packed with crisp, fresh veggies and is only 460 calories for a footlong. While you can add cheese to this sub, it's worth noting that doing so will increase the calorie count.
Another way to enjoy a sub without cheese is to opt for a salad or wrap instead. Subway will turn almost any sandwich into a salad, and you can also make any sandwich into a wrap to reduce your carb intake. Just be mindful of the dressings and sauces, as these can add extra calories and sodium.
Finally, when it comes to cheese, it's not just about whether to include it or not; the type of cheese you choose also makes a difference. Some cheeses, like American cheese, are higher in sodium and fat. So, if you do decide to include cheese on your sub, consider choosing a lower-sodium option like provolone or a type of cheese that aligns with your specific dietary needs and preferences.
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Salads can be high in calories and sodium
Salads have a reputation for being healthy, and while they can be, it's important to remember that not all salads are created equal. Depending on the ingredients, toppings, and dressings, the calorie content of salads can vary significantly. For example, a Caesar salad, which typically includes Caesar salad dressing made with anchovy paste, egg yolks, and Parmesan cheese, derives most of its calories from the dressing and croutons. Similarly, a chef salad, which includes ingredients like cheese, hard-boiled eggs, and ranch, Thousand Island, or blue cheese dressing, can be high in calories and fat. Pasta salad, being grain-based, also tends to be higher in calories and carbs than green salads.
On the other hand, a Greek salad is relatively low in calories and carbs, while still providing a moderate amount of heart-healthy fats from ingredients like olives, feta cheese, and olive oil. A Cobb salad, while containing high-calorie ingredients like bacon and avocado, is also packed with protein thanks to its protein-rich ingredients.
To make a salad that's high in volume but low in calories, load up on vegetables and lean proteins such as grilled chicken, tofu, or salmon. These ingredients will help keep the calories in check while still providing essential nutrients. Legumes are also a great option, as they are dense in nutrients, especially protein, making them an excellent meat alternative for vegetarians and vegans.
When it comes to dressings, opt for oil or vinegar-based options instead of higher-calorie choices like ranch or buttermilk. For example, olive oil provides heart-healthy fats, and vinegar adds flavor without excess calories or added sugars. Fruits are also a great addition, as they are generally low in calories and rich in vitamins and micronutrients. However, be mindful that the sugar content of fruits can vary, so choose wisely.
In summary, while salads can be a healthy option, it's important to be mindful of the ingredients, toppings, and dressings you choose. The key to keeping the calorie and sodium content in check is to opt for nutrient-dense, low-calorie ingredients and toppings, and to go easy on the dressings and condiments.
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Frequently asked questions
While Subway offers a variety of cheese options, some are healthier than others. Generally, it is recommended to skip the cheese to reduce your saturated fat intake. However, if you want to include cheese in your sandwich, opt for low-sodium options like provolone instead of high-sodium cheeses like American cheese.
A standard serving of cheese at Subway is about 11 to 14 grams, which amounts to two triangles of cheese on a 6-inch sandwich. If you're watching your calorie and fat intake, it's best to stick to this standard serving or opt for less cheese.
The Turkey Cali Club, which features deli-thin oven-roasted turkey, hickory-smoked bacon, BelGioioso mozzarella cheese, mayonnaise, spinach, and avocado on multigrain bread, is considered one of the healthiest sandwiches at Subway. The Veggie Delite on 9-grain wheat with Swiss cheese, spinach, tomato, cucumber, onion, bell peppers, black olives, jalapeño slices, avocado, and vinegar is another healthy option.
