How to eat Subway in a healthy way (especially when you are on a weight-loss journey)

Subway is definitely a popular choice in Malaysia. It’s fast, delicious, and looks healthy. (well, there’s green inside, right?) However, you have to be smart when choosing the right type to eat.
This article will focus on this, and also 5 recommended and 5 non recommended sandwiches. Let’s dive in! 

Order a subway meal

To make a subway sandwich, the steps go by choosing the bread (based), the filling, the veggies and lastly the sauce. 


The base

Let’s start with the based first.

You can choose either the bread or salad as your base. For calorie wise, of course salad base wins the game, but keep in mind that the salad might not as fulfilling as the bread.

If you opt for bread, there are few choices like 9 grain wheat, honey oat, parmesan oregano…Don’t worry, just choose what you like. For the size, choose a 6 inch instead of footlong. (note: it depends on your daily calorie need as well).


The flavour

Next, let’s move to the flavour, the most exciting part!

Remember to always choose natural over processed ingredients. For example, chicken over ham. Besides, aware of the preparing method. Tuna is a high quality low fat protein, however when it is mix with mayonnaise, the fat content becomes much higher. 

Now, the shop attendant will probably ask if you want to add extra topping for your bread- cheese, bacon or pepperoni? This might looks attractive but If you are trying to keep your calorie down, I would say it’s a NO-NO.


The veggies

After the proteins, now comes the veggies. For this part you might want to be greedy.

Don’t be shy, tell the worker “I want all the veggies”, as this is the precious time to reach your fiber intake.


The sauce

What completes a subway is the sauce, but it is also the evil part.

I won’t be so cruel to ask to omit all the sauces. Exclude the mayonnaise, thousand island, aioli and ranch, instead opt for olive oil, sweet onion, BBQ or honey mustard. Choose a maximum of 2 sauces, and don’t ask for "more sauce please".

The cookies and drink

So, your subway is probably done. One more thing, the bread is all you need. Do not make it a set that comes with drinks and cookies, the reason is shown as below. 

Chocolate cookies

Calorie: 228 kcal
Sugar: 19.3 g

Double Chocolate cookies

Calorie: 212 kcal
Sugar: 19.9 g

White chocolate cookies

Calorie: 232 kcal
Sugar: 198.9 g

photo source: Subway

5 recommended Subway sandwiches

1. Roasted chicken

Calories: 281 kcal
Protein: 22.8 g
Fat: 4g 

Chicken is a good source of protein, which provide satiety for a longer period. 
It is lighted seasoned to make it tasty but not too heavy. 

2. Roasted beef

Calories: 267 kcal
Protein: 16.6 g
Fat: 3.8 g 

Same as chicken, beef is also a good source of protein. The beef slices used is the lean part, it is suitable for people who wants to lose weight. 

3. Teriyaki chicken

Calories: 310 kcal
Protein: 22.8 g
Fat: 4.1 g 

Who said gourmet and healthy can't come together? 
The juicy chicken pieces are lighted dressed with teriyaki sauce, to satisfy your desire for good food. 

4. Cheese & Egg (breakfast)

Calories: 340 kcal
Protein: 17.8 g
Fat: 12.4 g 

A simple nutritious combo. 

Although cheese has the bad name due to its high fat content, we can't deny it is a quality food with high amount of calcium and protein. 

5. Turkey breast

Calories: 263 kcal
Protein: 17.2 g
Fat: 3.3 g 

Leaner than chicken and beef, turkey reputed to be the sacred food for weight-watchers. 

The only defect is its texture might not as good as other meat. 

photo source: Subway

5 NOT recommended Subway sandwiches

1. Meatball Marinara

Calories: 458 kcal
Protein: 22 g
Fat: 19.4 g 

More than half part of meatball is made up from fatty meat. The combination of 2 high fat ingredients make it the unsuitable choice for weight loss. 

2. Seafood & crab

Calories: 428 kcal
Protein: 13 g
Fat: 19 g 

Crab stick is a processed meat with extra additives and sodium, so it is not the ideal choice comparatively. 

Besides, it is blended with mayonnaise, which is a high fat condiment. 

3. Tuna

Calories: 325 kcal
Protein: 18.6 g
Fat: 9.9 g 

Tuna is a source of protein and omega 3. 

However, same with seafood & crab, this flavour is mixed up with a generous amount of mayonnaise, makes it fall in the non recommended list. 

4. Italian B.M.T 

Calories: 376 kcal
Protein: 20.2 g
Fat: 14.8 g 

The classic subway!

The reason why it is here is because of the meat. Both sliced salami and pepperoni are processed meat with extra sodium content. 

5. Veggie delite

Calories: 213 kcal
Protein: 7.5 g
Fat: 2.3 g 

What?? Is this not supposed to be the healthiest among the list?

In calorie and fat content wise, definitely. However, it is relatively an unbalanced meal due to lack of protein source. 

Top up with 2 eggs, it can be a perfect meal. 

photo source: Subway


Please note that the calorie stated is not including the sauce yet. 

As you might notice, the calories and fat content of both lists might show little difference. However, we evaluate the food not only from its calorie, but in other aspects too. 

It doesn't mean you should omit all the choices from the not recommended list. You can still enjoy them, just balance with the rest of other meals in a day. 

Written by,
Shiang Jiun

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