Some tips if you’re eating out at Subway!
So I’ve worked at Subway for over 2 years now, and there are so many awesome, healthy and low cal options! It’s always nice having a safe restaurant to eat at, so here are some tips and tricks I’ve learned from my time there :)
- So first off, if you didn’t already know, subway sells completely customized salads! You don’t have to have any meat or cheese or anything like that in it, veggies and sauces are completely your own choice. You can load up because extra veggies and sauces/seasonings are completely free :D Just watch out for sauces! It’s easy to choose really high calorie ones without realizing it at all (I’ll go over sauce calories later in this post)
- If you’re getting a sandwich, the lowest calorie bread is italian (plain white, 200 cal per 6in), but I’d recommend getting wheat for just
10 extra calories because it’s waaay healthier. I usually get a kids sized wheat for only 140 cal. Ask your server to scoop out as much of the inside of the bread as they can! I don’t know the exact amount of calories it takes out, but I usually estimate it as around 100 for a 6in because the inside has the most calories of the whole thing. I promise the server won’t mind at all, it’s no extra hassle!
- If you want to stay low cal, I’d recommend either just a veggie sandwich (just no meat) or turkey! One serving of our turkey is four slices and is only 50 calories. If you want less than that, you can ask for only half the meat too! If you’re okay with higher calorie healthy options, the veggie patties (160 cal) are really good :)
- You don’t have to get cheese if you don’t want! It adds a fair amount of extra calories for how little of it you get. If you can’t bring yourself to skip it though, get white American! It’s processed but it’s got the fewest calories (40 for two slices) and you can ask for only one slice instead.
- Load up on veggies! You have lots of extra room for veggies when you scoop out the bread insides, and any amount of extra veggies is completely free. All veggies are 5 calories or less per serving except for banana peppers (15 cal per serving).
I’m only going to list the main sauces we carry rather than the option ones that vary by location! All portions for sauces are for one tablespoon
Sweet Onion (fat free): 40
Honey Mustard (fat free): 30
- Salt, pepper, and oregano are all calorie free but be aware that in general, parmesan cheese is 22 calories per tablespoon!
- I could be wrong, but I don’t believe any of our chips are fewer than 150 calories per bag, but most are between 250-500 so I would either be very cautious or just avoid them altogether!
- None of our cookies are under 200 calories per one cookie, so eat at your own risk.
- Apples are only 35 calories per bag! The green apples taste a little chemically in my opinion though so I always dig for a bad with mostly red slices.
- A lot of our soups are somewhat high calorie, so here is a quick list of our soups that are 150 per 12oz bowl or less! (Soups are only available October through March)
- Chicken and Dumpling: 150
- Avocado is 60 cals per scoop, guacamole is 70!
- On breakfast sandwiches you can substitute full egg patty (120 cals) for just egg whites (80 cals)!
- Stay away from pizzas if they are available, one personal cheese pizza is 600 calories.
- If you’re comfortable doing so, you can ask an employee to see our calorie breakdown chart! I believe all subways have them, it tells you the calorie count of pretty much everything individually. There are some missing pieces though (the only one I can think of off the top of my head is that they don’t tell you pepperoni or salami individually, but I’m pretty sure there are more things like that missing)
If there’s anything on here I didn’t mention specifically, or you want to double check my information, just Google “subway nutrition” and it’ll give you a full and organized list for you to navigate! And if you want more detailed nutritional information of any products, just find it in the pull down menu and click on it to go to the full list of facts.
I hope this was helpful for some people! I love subway food, it’s all delicious and geared toward a healthier lifestyle :)
DISCLAIMER: I am not pro ED at all! I’m just struggling with one and I know many others are as well and I’d love to help people enjoy good food and eating out without the guilt an eating disorder can cause. Please stay safe everyone!
