Subway is often seen as a healthy option when it comes to fast food, thanks to the fact that the sandwiches are highly customizable, the ingredients are relatively fresh, and there are plenty of opportunities to load up on protein and veggies. However, many of the menu items can be deceivingly bad for you.
As it turns out, a lot of Subway sandwiches are packed with calories, sodium, and fat, making them poor choices for your overall health—especially if you’re trying to lose weight. Below, we’re rounding up a few of the worst options to be wary of, according to health experts. But luckily, we also have some expert advice regarding exactly what to order as you work towards a healthier body. Read on for all the info.
1. Chicken Bacon Ranch
Flavor-wise, chicken, bacon, and ranch are a delectable trio. However, if a healthier body is your goal, it's best to stay away from this popular Subway order. Dietitian Crystal Scott, RD, CSSD warns Eat This, Not That! that "This choice is loaded with high-fat ingredients like bacon and ranch dressing, contributing to excessive calories, sodium, and unhealthy fats." Indeed, this sandwich packs in 570 calories and 29 grams of fat—so it's best to enjoy it sparingly.
2. The Boss
If you thought the last sub was packed with calories, wait 'til you learn about The Boss. This sandwich, which is packed with meatballs, pepperoni, mozzarella, parmesan, and marinara, is loaded with 650 calories, 34g fat, and a whopping 1690mg sodium. Jaime Windrow, RD, CSSD points out to ETNT that this is more than half your total recommended fat intake for the day in a six-inch. If you get a footlong, you'll be over the limit. Plus, all that sodium is no joke and can contribute to many health issues.
3. The Beast
With a name like "The Beast," it shouldn't come as too much of a surprise that a six-inch serving of this sub contains 730 calories, 44g fat, and 2080mg sodium. It features turkey, pepperoni, salami, ham, and roast beef. All that processed meat can come with many consequences on your health. "Heavy consumption of these products has been linked to health issues such as type 2 diabetes, cardiovascular disease and some types of cancer," Windrow stresses. For this reason, it's a good idea to order something else when you're looking out for your health.
4. Buffalo Chicken
When you're craving something with a little bit of heat (or it's game day), buffalo chicken may sound like a tasty option. But if weight loss is your goal or you're just working towards a healthier body overall, Scott says you might want to skip this order at Subway. "The buffalo sauce and ranch dressing can add extra calories and unhealthy fats, while the processed chicken strips might also be high in sodium," she tells ETNT.
5. Italian BMT
Similar to "The Beast," the BMT (Biggest, Meatiest, Tastiest) has a name that indicates this sandwich is not exactly light fare. Indeed, it's loaded with Genoa salami, spicy pepperoni, and Black Forest ham, all of which add up to a ton of calories, fat, and sodium. The veggies on this one don't redeem it, unfortunately; all that processed meat can take a toll on your body, so we recommend ordering something else.
6. Meatball Marinara
Sometimes nothing hits the spot like a hearty meatball sub, but the tradeoff for this undeniably tasty menu item is an overload of calories and fat. "The meatballs are high in saturated fat and sodium," Scott warns. Over time, consuming high-sodium, high-fat foods like this can lead to an array of health concerns, including high blood pressure, heart disease, in more.
What To Order: Oven-Roasted Chicken
So, if you should avoid all of these Subway sandwiches, what should you actually order? According to Jennifer Glockner, RDN, registered dietitian, nutritionist and creator of Smartee Plate, oven-roasted chicken on whole wheat bread is one of the best options out there. That's because it provides a good amount of protein and fiber, which can keep you fuller longer and help you avoid overeating. Plus, it doesn't load in too many calories and fats.
"The sandwich contains no trans-fat and a limited amount of saturated fat, 1.5 g," she says. She adds that it is "loaded" with two servings of veggies including cucumbers, green peppers, lettuce, red onion, tomatoes, and spinach. All for just 270 calories and a healthy 21g of protein! To add a little more satiety and nutrients to the mix, throw in a side salad, soup, or fruit. Yum!
