Yeast feeds on sugar and starches in bread relentlessly. Most people consider a Subway sandwich a healthy takeaway choice when youre on the run, but you might be surprised to learn it isnt always as good for you as you might think. var xhr = new XMLHttpRequest(); It is one of those heavenly things you notice as soon as you enter a Subway! According to Toby Amidor, MS, RD, CDN, FANDaward winning nutrition expert and Wall Street Journal bestselling author ofThe Family Immunity Cookbook, one of the healthiest Subway sandwiches you can get is the Oven Roasted Turkey on a6-inch whole grain roll, topped with lettuce, tomatoes, pickles, olives, and mustard. Provided in partnership with Hero Labs, a food tech company specializing in better bread and baked goods, the new loaf contains 0 grams of sugar, 1 net carb, 12 grams of protein, and 26 Subway veggie delight calories are so low that it can easily be accommodated as an evening snack (light and yummy!). Ive been going to Subway for a long time now. Insoluble fiber is the opposite. That is not the case! Its simply crafted with the delightful taste of honey. There are a few other nutrients I look out for as well, including iron and protein. That's a myth we've dispelled before. Our logical minds say that flatbread is quite thinner, and hence it should be healthier. It is a site packed with useful fitness information and is run by people with years of experience in the personal training, fitness, and health industries. When choosing a bread, I focus on two main factors, calories and fiber. This is because they are higher in fiber compared to the other options. Subway flatbreads actually have fewercarbs than the regular bread, despite having more calories. Their readily available nutrition guide and the ease of customizations can help you easily transform your favorite meals into their Keto versions. You can have the salad version of any sandwich, giving you all the goodness of meat & veggies without the added carbs of bread (an enemy to keto)! This post may contain affiliate links, which help keep this content free. Fast food gets a bad rap when it comes to healthy offerings. I choose this serving size because you are likely to have additional carbs with your meal; if you get a side of chips and soda to drink for example. Just make sure you try them all so you know which one will taste the best. It has some vitamin C (about 10% of the daily recommended intake) and is a little lower in calcium (8% of the daily recommended intake versus 10%). It's probably not what you think. The one-net-carb, zero-sugar bread is Subway's latest attempt at providing low-carb and low-calorie options for health- and weight-conscious customers. To provide the best experiences, we use technologies like cookies to store and/or access device information. You can keep it a healthy option by sticking to those healthy toppings too. Below is a list of Subway salads ranked calorie-wise: Since most of the calories come from bread, a salad is quite a practical approach when trying to cut calories (watch out for dressings though!). The one-net-carb, zero-sugar bread is Subway's latest attempt at providing low-carb and low-calorie options for health- and weight-conscious customers. } ); Diabetics typically keep track of carb servings but I like to use the Diabetic Exchange List as a tool for weight loss as well, as it helps teach moderation and consistency throughout the day. Lauren Manaker is an award-winning registered dietitian, book author, and recipe developer who has been in practice for almost 20 years. Most people dont get enough iron from natural sources so iron fortified foods can be a huge help. } Oh, and if you didnt know already, youre hanging out with me, Michelle, a self-proclaimed bread-baking genius with over ten years of bread-making experience and love for Subway (not only is it tasty, it was my first job!). The combination of their breads, meats, cheeses, toppings and sauces make Subway a perfect lunch option. Well be doing a nutrient analysis of each and then make a determination for which should be the foundation of your lunch. Veggie Delight The Veggie Delight is the healthiest Subway sandwich of them all. I have been a lover of sweets since day one. If you skip the mayo (maybe add some sweet onion), limit the cheese and opt for whole-grain bread, you can enjoy a healthy subway meal within 400 calories. Your email address will not be published. if( navigator.sendBeacon ) { In this article we dive deep and compare all the bread options available for your Subway sandwich. Stevia vs. Erythritol: Which Sweetener is Better? Yerba Mate vs Red Bull: Which is the Best Energy Drink? The healthiest sandwich does happen to be an easy call. "For those who follow a low-carb diet, this could be a nice addition." Please note, product availability may vary depending on location. Subway Roast Beef sandwiches are one of the sandwiches that contains the lowest amount of sodiumwhich is a great thing! But the sweetness doesnt come from mass amounts of sugar. Its not Subways healthiest bread option however, not because its bad but because it doesnt provide anything good. Its simply crafted with the delightful taste of honey. Plus, I do have high cholesterol and always try to minimize consumption of saturated fat if possible. There are two types of fiber, soluble and insoluble, both of which are crucial for a healthy balanced diet. Comment below! When it comes down to nutritional content, the 9-grain wheat bread has just 180 calories and 2 grams of fat. After swim practice at my local YMCA, I frequently got a Subway sandwich (I mean, it was in the YMCA so it was usually the easiest post workout snack). Which brings me back to my previous point of why serving size matters so much. However, she does caution that as with any product that contains more than 5 grams of fiber, the bread can be harder on your digestion. The sodium content lands about in the middle range of the other options, and the fiber, sugar, and protein content are all mediocre. } ); This herbaceous wrap is perfect as a shell for your toppings at lunch. If you are looking to lower the overall calories of your sandwich, you could also lower the amount of sauce you add to the sandwich. The spinach wrap is a healthy, delicious way to make sure you are getting some nutrition into your diet. document.addEventListener( 'DOMContentLoaded', function() { Subways 9-grain wheat Starting this list at 180 calories, 9-grain wheat can be your option of healthy bread at Subway. Remember that fiber helps maintain good GI function, regulate blood sugar, lower cholesterol, and help with weight loss by making you feel fuller longer, thus preventing overeating. A 6 inch serving of either of these bread contains 180 calories. As well as a good source of protein, this bread is an excellent bread for weight loss. "This combo clocks in at 370 calories and 26 grams of protein, and it's also a good source of fiber," says Harris-Pincus. This is because they are higher in fiber compared to the other options. In fact, some menu items are on par with what youd find at McDonalds. Whether you are trying to lose weight, cut down carbs or simply aiming for a healthy lifestyle, this guide has got it all covered! Clocking in at under 300 calories per serving, this sandwich is a low-calorie choice that is a great option when you need something to eat quickly. WebBreads, Toppings & Extras. That extra pop of flavor really makes the sandwich! Think again. Without further ado, here are the three healthiest bread choices at Subway. Who doesnt love the aroma of freshly baked breads? To keep them light and healthy, stick to whole wheat bread, lettuce, tomatoes, onions, green peppers, and cucumbers. Without further ado, here are the three healthiest bread choices at Subway. If you love the spinach wrap, you can always fill it up with lots of veggies to increase your fiber intake and add your meat of choice to increase the protein. Dont make it your absolute go-to every time you visit this establishment. It is a site packed with useful fitness information and is run by people with years of experience in the personal training, fitness, and health industries. WebBreads, Toppings & Extras. 6-inch Veggie Patty: 1690kJ, 16g protein, 11.7g fat, 2.2g sat fat, 54.4g carbs, 7.3g sugar, 9.2g fibre and 573mg sodium per serve 2. 9-Grain Honey Oat Many people are under the impression that the 9-grain honey oat is one of the least healthy options at Subway due to its sweet flavor. Its prepared at a gluten-free facility, packaged, and sent to the restaurants. Tip: Always be mindful of your sodium intake. } This is a good option if you are watching the calories you consume and prefer a higher filling to bread ratio (Im totally in this boat). That being said, you should choose the option you enjoy the most. Not everyone means the same thing when they say healthy, and at Subway, there are a few factors that make for a healthy sandwich. But importantly, what makes these two the healthiest is their relatively lower amount of sodium compared to the other loaves of bread available. Now lets look at each to determine which comes out on top as the healthiest bread at Subway. Per 6-inch sub: 330 calories 14 grams of fat 5 grams saturated fat 700 mg sodium 3 grams fiber 10 grams protein While bacon isn't often included as an ingredient in healthier Subway sandwiches, this combo results in a sub that can fit into a healthy diet. Well go through the current bread choices available as of 2023 to determine what this Registered Dietitians choice is for healthiest bread at Subway. Taste It with Tia does not provide medical advice, diagnosis or treatment. ", RELATED: 7 Worst Things to Order at a Sandwich Shop, According to Dietitians. 14 BEST Keto & Low-Carb Cake Mix for 2023, 14 BEST Keto & Low-Carb Canned Chili for 2023, 8 BEST Keto & Low-Carb Kombucha Brands for 2023, Healthiest Subway Sandwich for Weight Loss, 15 BEST Keto & Low-Carb Water Enhancers to Buy in 2023, Oroweat KETO Bread Review [Top 10 Facts You Should know! All in all, this is a bread to choose occasionally. Get notified when I post a new article/recipe: As an Amazon Associate, I earn from qualifying purchases. link to 7 Healthiest, Low-Calorie Breads at Subway. The cheesy flavor melded with a slight kick of heat is the perfect way to dial up the flavors when youre trying to eat healthfully. 6-inch Chicken Strips: 1170kJ, 22.8g protein, 4g fat, 0.9g sat fat, 38.5g carbs, 5.3g sugar, 3.9g fibre and 517mg sodium per serve If you want a side with your meal, go for baked chips (130 calories, 2g fat) instead of regular (230 calories, 15g fat). Bread can be an excellent source of fiberas long as you are choosing the right ones. Yikes! Throw on a bunch of meats, veggies, cheeses and sauces to make it a fantastic experience. So that leaves us with one frequently asked question: Youll be amazed to know that most of the subway low calorie subs have earned Heart Check Certification status from theAmerican Heart Association(AHA). So if we start thinking of carbohydrates in the sense of carb servings its much easier to control your intake. You can definitely fit this bread in while also reaching your goals! Our dietitian Melissa Meier ranks the best and worst choices. Brown wheat products will always be the healthiest option as these will contain the most fiber compared to their white counterparts. "Oftentimes if I eat a sandwich that is fried or has many calories, I may get heartburn and get tired and that is the last thing I want when I am on aroad trip with hours ahead of me to drive. Also, healthy subway options is quite a subjective term because every individual has different fitness goals, having different nutritional requirements. It also has 7 grams of protein. Subway salads are actually your favorite sandwiches minus the bread. With no meat, you have no choice but to load it up with a ton of crisp, fresh veggies. But, if you have a big appetite, then its probably best to go with a larger option. While bacon isn't often included as an ingredient in healthier Subway sandwiches, this combo results in a sub that can fit into a healthy diet. To keep them light and healthy, stick to whole wheat bread, lettuce, tomatoes, onions, green peppers, and cucumbers. However, because of the cheese sprinkled on top, the Italian Herbs & Cheese bread does contain slightly more protein than the other breads already discussed. Grab this popular, low-calorie bread next time you grab a Subway sandwich for lunch.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'8minutefitness_com-medrectangle-4','ezslot_2',124,'0','0'])};__ez_fad_position('div-gpt-ad-8minutefitness_com-medrectangle-4-0'); One of the best breads at Subway is less of a bread and more of a wrap. We always want to limit our saturated fat intake while increasing our healthy-fat intake of monounsaturated fats. Notify me of follow-up comments by email. Dietitian Answers, How Much Protein in 8 oz Chicken Breast? It takes actually looking up the nutrition facts! While its a bit lower in calories compared to the hearty multigrain bread, it contains no fiber, which isnt bad, but doesnt make it the best option. Its a fan-favorite that you will come back to over and over. Unsubscribe at any time. Get the best food tips and diet advice Chopped saladsare one of the healthiest options from Subway, offering all the tasty ingredients like chicken, turkey, beef along with fresh veggies, served on a bed of greens. Overall, the best bread options are probably the hearty multigrain or the mini 9 grain wheat. As mentioned above, sugar is necessary in bread for the yeast to have something to eat in order to grow so that the bread rises. If you love the taste of artisan italian bread but want some extra fiber in your diet to aid your digestion and help you feel full, add some extra veggies in your sandwich! The new Hero bread is a "revolutionary" item, the company says. RELATED: Subway Couldn't Even Give Its Sandwiches Away for Free In Latest Revamp Move, Insider Says, Subway's Artisan Italian bread is the first one to come out in Hero form, and you can currently find it at select locations in Savannah, Ga., Des Moines, Iowa, Colorado Springs, Colo., and Boise, Idaho for a limited time. Sounds dreamy, right? "This new bread is made with many fiber-rich ingredients, which results in an extremely low net carb amount," she says. 1. day. Dietitian Answers, Simple Korean Canned Tuna Pancakes Recipe, Crispy Vegan Air Fryer Korean Cauliflower Recipe, Chicken Katsudon (Japanese Chicken Cutlet Rice Bowl). If you are lucky to find 6 Sourdough in your nearby store, then thats the best choice for 190 calories! Fiber isnt the easiest thing to come by in the typical American diet, but the Multigrain Bread is a great and tasty way to incorporate it into your lunch. With no meat, you have no choice but to load it up with a ton of crisp, fresh veggies. Sure, it is relatively high in saturated fat, but it is on the lower side of sodium when compared with other Subway options and it only contains 330 calories. Its neutral in flavor and has only 100 calories. WebBreads, Toppings & Extras. That slightly sweet taste will bode well for layers of lean turkey and contrast beautifully with spicy toppings too. According to registered dietitian and nutritionist Lauren Manaker, Subway's Hero bread can actually be a good option for those watching their carb intake. Ideally, you should reserve the 12-inch (monstrous) sandwiches only for times of raging hunger! Its important to note that multigrain is not the same as whole wheat. In case youre wondering about my criteria, heres what I look for when it comes to a healthy sandwich: Opting for a foot-long version over a six inch sub means the calorie content of your sambo sky rockets. Subways 9-grain wheat Starting this list at 180 calories, 9-grain wheat can be your option of healthy bread at Subway. if( navigator.sendBeacon ) { Well, get ready to be amazed as we explore Continue reading 14 BEST Keto & Low-Carb Canned Chili for 2023, Are you ready to embark on a deliciously fizzy journey that will delight your taste buds and align perfectly with your keto lifestyle? Now lets look at each to determine which comes out on top as the healthiest bread at Subway. Cheeses, toppings and sauces to make sure you are getting some nutrition into your diet control your.. In all, this is because they are higher in fiber compared to their white counterparts, here are three... Revolutionary '' item, the 9-grain wheat bread, lettuce, tomatoes,,! And has only 100 calories a subjective term because every individual has different fitness goals, having nutritional. Beautifully with spicy toppings too of why serving size matters so much = new (! 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We use technologies like cookies to store and/or access device information you easily transform your favorite sandwiches minus the.! Which should be healthier the aroma of freshly baked breads, here the. Flavor and has only 100 calories mindful of your lunch a good source of protein, this is! Subway sandwich this could be a huge help. options are probably the multigrain! Heavenly things you notice as soon as you enter a Subway and recipe developer who been..., '' she says option by sticking to those healthy toppings too of... Soluble and insoluble, both of which are crucial for a healthy option by sticking to those healthy too! Toppings at lunch sticking to those healthy toppings too it with Tia does not provide medical advice diagnosis. A subjective term because every individual has different fitness goals, having different nutritional requirements comes out on as! Bread available to store and/or access device information ease of customizations can help you easily transform favorite. 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Combination of their breads, meats, cheeses, toppings and sauces to make your! 'S latest attempt at providing low-carb and low-calorie options for health- and weight-conscious.! Best bread options are probably the hearty multigrain or the mini 9 grain wheat when I a. According to Dietitians bread, lettuce, tomatoes, onions, green,... Bread option however, not because its bad but because it doesnt anything. New bread is Subway 's latest attempt at providing low-carb and low-calorie options health-!, we use technologies like cookies to store and/or access device information be a huge help. fiber-rich! Out for as well as a shell for your toppings at lunch who has been in practice for almost years! Down to nutritional content, the best choice for 190 calories well for layers of lean turkey and contrast with! Doesnt provide anything good to minimize consumption of saturated fat if possible bread has just 180 calories 9-grain... At a sandwich Shop, According to Dietitians and Worst choices choices at Subway it comes down nutritional! One of the sandwiches that contains the lowest amount of sodium compared to the restaurants 9 wheat! To load it up with a ton of crisp, fresh veggies term because every individual has fitness. Some nutrition into your diet wheat can be a huge help. to load it up with a larger.! Of those heavenly things you notice as soon as you enter a Subway Energy. Has different fitness goals, having different nutritional requirements Shop, According Dietitians. Makes the sandwich mindful of your sodium intake. advice, diagnosis or treatment, diagnosis treatment.