Subway has made great strides in recent years to introduce healthier menu options. They offer several sandwiches with 6 grams of fat or less and you can load as many veggies as you want on top of them.
Always choose whole wheat bread, no cheese, lots of veggies, and either honey mustard, red wine vinaigrette, sweet onion, vinegar, or light mayo if you prefer a sauce on your sub. Here are some of their healthiest choices (note: subs below include wheat bread, no cheese or sauce, lettuce, tomatoes, onions, green peppers, and cucumbers).
o Oven Roasted Chicken Breast: 320 calories, 4.5g fat, 1g saturated fat, 750mg sodium
o Veggie Delight: 230 calories, 2.5g fat, .5g sat. fat, 410mg sodium
o Turkey Breast: 280 calories, 3.5g fat, 1g sat. fat, 920mg sodium
o Turkey Breast & Ham: 300 calories, 4g fat, 1g sat. fat, 1140mg sodium
o Ham: 290 calories, 4.5g fat, 1g sat. fat, 1200mg sodium
o Roast Beef: 310 calories, 4.5g fat, 1.5g sat. fat, 840mg sodium
o Subway Club: 320 calories, 5g fat, 1.5g sat. fat, 1160mg sodium
o Sweet Onion Chicken Teriyaki: 380 calories, 4.5g fat, 1g sat. fat, 1010mg sodium
BOTTOM LINE: Subway has many more healthy menu options than the majority of fast food restaurants. The one thing that they could stand to improve upon is the high sodium content in a lot of their meats; however, overall Subway is at the top of the list of healthiest fast food restaurants and they offer plenty of healthy food options.
For more information about restaurant nutrition facts, check out http://www.thehealthyeatingguide.com/restaurantnutritionfacts.html
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