These are the healthiest foods at Subway, according to experts

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Written by Perry Ormont Blumberg, FOX News

in the world of fast food restaurant Although sometimes associated with overeating, if you're looking for a quick and healthy meal, Subway can be a viable option.

Nutrition experts say Subway's large selection of vegetables and variety of breads (wheat bread, malted rye bread, gluten-free wraps) make it possible to order a healthy meal with some planning. He says it's possible.

“If you want fast food that puts you and your choices in the driver's seat, go to Subway,” says Joanne, professor of nutrition at Boston University, author of Nutrition & You, and host. Dr. Sarge Blake says: Nutrition and health podcast “Spot On!”

A Subway representative told Fox News Digital that the company wants to “maintain balance” and “offer healthy sandwich options for both adults and children.”

Additionally, some of Subway's sandwiches “contain less than 400 calories, are low in saturated fat, have a limited sodium limit of 1,100 mg, and are a lean source of protein,” the rep continued.

“At a restaurant like Subway, there's so much choice and it's great to be able to choose what's best for you. Maybe you're looking for something high in protein and low in carbs. Or maybe you're in the mood for a sandwich. , you may have a variety of options to choose from. Then, build from the base and add what you need to suit your taste and nutritional preferences,” says Robertson, RD, headquartered in Louisville, Kentucky. Christopher Mohr, co-owner of Mohr Results, agreed.

In general, Mohr advised eating fiber-rich vegetables and lean proteins, such as chicken, turkey, and the roast beef sold at Subway counters.

Read our nutritionist's top picks on what to order at Subway.

roast beef sub

Did someone say roast beef?

“Roast beef is very lean, about as lean as a roast turkey, leaner than a rotisserie-style chicken, and lower in heart-healthy saturated fat,” says Sarge Blake, noting that roast beef is chock full of did. You can consume protein that will keep you feeling full. Next meal.

Sarge Blake chose a 6-inch sub instead of a 1-foot one and required his sandwich-making employees to “load it with high-fiber vegetables such as spinach, lettuce, tomatoes, bell peppers, and banana peppers.” said. Extra amount to fill your stomach. ”

Sarge Blake also said customers should ask for multigrain bread, which has three times the fiber compared to artisan Italian bread.

roast beef protein bowl

Made with 30 grams of protein, 7 grams of fat, and 12 grams of carbohydrates, Mohr chose this Subway menu as a solid choice.

This is “a great option when you're on the go or looking for a quick, easy, delicious, high-quality meal,” he said.

Turn the subway into a salad

Salge Blake and Mohr suggest turning a sub order into a salad bowl.

“In addition to chicken, roast beef, and turkey, you can use black beans as a protein source. Plus, these gems contain a surprising amount of fiber,” says Sarge Blake.

“Serve with oil and vinegar dressing,” she added.

With a twist, Mohr said it's great to be able to turn any sandwich into a salad.

He said a steak salad with more than 20 grams of protein and less than 10 grams of fat is a great option.

Veggie delight sandwich with added protein

“When it comes to Subway, it's important to understand the balance of macronutrients to avoid postprandial blood sugar spikes and fatigue,” says Michelle Ruthenstein, New York-based preventive cardiology dietitian at EntirelyNourished.com he says.

“Sandwiches packed with veggies can lower their saturated fat content, but they don't contain enough protein to stabilize blood sugar levels and make you feel full,” Rosenstein added.

That's why she recommends adding options that are lower in saturated fat and sodium, like chicken strips, tuna, or oven-roasted turkey, to your veggie-filled sandwiches.

This “improves satiety, reduces bread consumption, and allows for a more balanced diet.”

If you are a vegetarian, When you get home, consider adding black beans or chickpeas to increase the protein in your sandwich.

turkey mini sub

Become friends with the kids menu — and your waistline may reward you.

“Another option to alleviate that afternoon slump (due to too many carbs) is to opt for a mini turkey sub sandwich (topped with spinach, onions, and tomatoes),” says Rosenstein.

She also said an open chicken strip sandwich with spinach, cucumber and tomato on top provides a similarly solid nutritional profile.

chicken soup

This dish is seasonal and may only be available at select Subway locations.

“For a warm, hearty meal, consider ordering two bowls of chicken noodle soup and two sides of black beans,” says Sarge Blake.

“Add it to your soup bowl. Still hungry? Have a salad with the vegetables of your dreams,” she said.

Steak, egg white and cheese sandwich

“Perhaps you're on the go in the morning and want a quality breakfast,” Mohr said.

He recommends starting your day with this protein-packed sandwich.

That said, it's a large sandwich, so I recommend eating half and saving the other half for later.

Please note that not all items are available at all Subway stores.

Check your local chain's website to see what's on the menu.

Subway representatives advised guests to visit subway.com/en-us/sustainability/well-being/better-living to select “balanced” menu options.

According to Subway's website, these options include Black Forest Ham, Oven Roasted Turkey, Roast Beef, Rotisserie Chicken, Grilled Chicken, Veggie Delights, and Veggie Patty Sandwich subs.