Skip to content

The Best & Worst Sandwich at Subway

Subway has a reputation for being the comparative health spa of fast-food restaurants, but you can quickly run into trouble if you assume everything there is good for you.

Those mouthwatering commercials for new menu additions are the biggest dietary offenders. Case in point: the Chicken & Bacon Ranch Melt, which has more calories than a Triple Whopper and as much fat as five Snickers bars.

Eat This!

Footlong Veggie Delite on 9-Grain Wheat bread

Calories 460
Fat 5 g
Saturated Fat 1 g
Trans Fat 0 g
Carbs 88 g
Protein 16 g

Not That!

Footlong Chicken & Bacon Ranch Melt on Italian Herbs & Cheese bread

Calories 1,220
Fat 62 g
Saturated Fat 21 g
Trans Fat 1 g
Carbs 94 g
Protein 72 g

No matter your choice, be circumspect when selecting your toppings. Topped with lettuce, tomato, peppers and onions, the Veggie Delite is your best bet. If you need something heftier, turn to the Turkey Breast instead of high-cal toppings like provolone and guac, the addition of which will send your calorie and fat count soaring. In fact, if you added bacon and Southwest Chipotle sauce to your footlong turkey breast, you'd pack on 290 calories and 27 grams of fat. And don't let any temporary or regional varieties sneak in under your radar: The Big Hot Pastrami footlong, which is only available in certain markets, has 1,160 calories and 56 grams of fat.

Eat This, Not That!
Inspired by The New York Times best-selling book series, Eat This, Not That! is a brand that's comprised of an award-winning team of journalists and board-certified experts, doctors, nutritionists, chefs, personal trainers, and dietitians who work together to bring you accurate, timely, informative, and actionable content on food, nutrition, dieting, weight loss, health, wellness, and more. Read more about Eat This