You would be hard-pressed to not be able to find a Subway restaurant near you. That's because Subway is the fast-food restaurant with the most locations in the United States. So whether you're traveling or just needing a quick bite on the go, their subs are easily accessible—and can be a super healthy pick compared to other fast-food restaurants.
"Finding healthy and filling options that taste good is a challenge at any fast food restaurant, including Subway," says Amber Pankonin, MS, RD, registered dietitian and owner of the food blog Stirlist. "It's important to figure out what you like and then modify from there if you have nutrient concerns."
But one of the best things about Subway is the endless options—and you get to choose exactly what you want.
"One positive about eating at Subway is that you can customize so many of the sandwiches, making it a great option for helping keep you on track with your health goals," adds Pankonin.
So what's the healthiest sandwich to order at Subway?
"I always order the 6" rotisserie-style chicken sandwich on 9-grain wheat bread," says Pankonin.
The sandwich alone contains 300 calories, 6 grams of fat, 39 grams of carbohydrate, 23 grams of protein, 710 milligrams of sodium, and 4 grams of fiber.
"Not only does this sandwich have quite a bit of protein, but it's also lower in sodium and calories compared to other options on the menu," says Pankonin.
And if you want to make your sandwich more nutrient-rich, try adding spinach, tomatoes, or green peppers.
"Not only does this provide additional nutrients but extra veggies can help keep you fuller longer when combined with protein and whole grains," adds Pankonin.
She notes that if you are looking at Subway's nutrition menu, keep in mind that the nutrition values listed for each sandwich do not include extras like cheese or sauces.
"Personally, I do like to add a little cheese as that can add extra flavor and protein," she says. "Red wine vinegar is calorie-free, and the oil is only 45 calories compared to mayonnaise—which can add an extra 100 calories per serving."
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