How to order smart at Subway and not destroy your macros.

Subway are massive, their in every town and city across the world and this is largely down to their “healthy fast food” label.

Without wishing to get into a “is it” or “isn’t it” healthy argument or have to drag Jared into things I’m simply going to explain what I feel are the most macro freindly options available to you when ordering and what some of the pitfalls are:

First up the main menu options:

The Good:
My personal favourites are:

The chicken Tikka, 223kcal low fat, pretty high in protein (26g) and still manages really good flavour.

Turkey and ham for the same reasons 228kcal with 21g protein for only 3.7g fat

The Bad:

The obvious culprit here is the spicy Italian . Only 222kcal but packs a hefty 22g fat.

Also making the the bad list is everyones favourite the meatball marinara at 293kcals and 17g fat.

  • Now onto the bread choices:

Altogether the choices aren’t too far apart with the 6 inch italian white being the lowest kcal option at 198 and the cheese and herbs delivering an extra 42kcals.

Although I’m not too impressed by the 220kcal flatbread.

  • Sauces:

Sauces varie widely from:

The good:

Ketchup being the lowest calorie option, deli mustard fares well also at 23kcal and barbs being a good practically fat free option.

The bad:

The chipotle southwest… 90 kcal per serving and whooping 9g fat? Why? and how did they manage to make a sauce with more fat then some of the sandwiches? don’t get me wrong it tastes amazing but but 18g of fat for a footlongs sauce is plain ridiculous. Bacon would be a smarter option.

  • The cheese options

Not much in the way of options here, if you really feel you need it (personally I don’t) then the processed or the peppered are the way to go.


The fun stuff

Order wisely and you should be able to fit one of these in.

Their all around the 200kcal range and almost all of them made it under 10g fat, making them a far more appealing option then chipotle southwest sauce.

and finally:

According to a reddit forum an ’employee’, who goes by the name subwayworkeruk, invited other users to ask him anything Subway-related, and was brutally honest in his replies:

When asked which items he would recommend and which we should avoid at all costs, he advised that customers stay away from the chipotle chicken and teriyaki chicken subs.

He writes: “Chicken is given a two day shelf life, once in the counter. However these two bypass this and get four days, and can get a little stinky.”

If you’re from the USA, it’s bad news for chicken lovers. Another Reddit user responded: “I was a subway employee for around a year here in the states and Seeing that you guys have a 2 day shelf on Chicken teriyaki amazes me.

“Our Chicken Teriyaki had a 5 day shelf and we were told that once it reaches the 5th day, to just change the date. With all of the shift changes and varying factors, we never knew how long this chicken was out(between 5-9 days). I quit after I got reprimanded for throwing out Chicken Teriyaki on the fifth day.”

And when asked what the one thing in the store was that he wouldn’t eat, he again said chicken because “it stinks when it comes out the bag.”

and according to the forum can you guess what the most popular footlong sandwich combo is?

The meatball marinara with chipotle southwest sauce of course:



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