Skip the ranch, mayo and sweet onion sauce (it packs in a surprising 7 grams of sugar per serving). There are some sugary and calorie-packed sauces and dressings to avoid at Subway too. Oh, and just to be clear, we’re talking about six-inch subs, meaning these calorie-bomb totals are at least doubled for foot-longs. Unfortunately, there’s not much you can do to make many of the sandwiches on the menu healthy-RIP, Ultimate Spicy Italian (730 calories, 52 grams of fat, 1,720 milligrams of sodium), Turkey and Bacon Guacamole (800 calories, 30 grams of fat, 2,070 milligrams of sodium) and Ultimate Meatball Marinara (730 calories, 52 grams of fat, 1,530 milligrams of sodium). Below, Young is helping us make the right choices the next time we’re craving Subway. Subway lists on the nutrition section of its site that its sandwich ingredients don’t include any caramel coloring or partially hydrogenated oils and that it has partnered with Compassion in World Farming-“a widely recognized global leader in animal welfare”-to source its animal products and with local farmers who care about sustainability instead of pesticide use for its fruit and vegetables.īut this doesn’t mean your diet can’t go off the rails at the sandwich joint. Thanks to a commitment to quality and transparency, Subway absolutely can be healthy-especially if you’re conscious about how you order and your portion sizes, says nutritionist Lisa Young, Ph.D., author of Finally Full, Finally Slim. But the last time you popped in and saw the foot-long rolls, bacon and deli meats, you may have wondered, Is Subway actually healthy? The answer might surprise you.
You’ve seen contestants on The Biggest Loser eating the sandwiches while on their journey to peak health.
You’ve seen the commercials with Michael Phelps.
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