Looking at the overall meal, the Subway meal in terms of protein and sugar was slightly healthier than McDonald's and provided more vegetables, however it was higher in sodium. Remember both meals contributed the same total number of calories but on top of that, it was a large amount of calories.
Subway meals contain nearly as many calories and more salt than those from McDonald's, according to new research. The chain may promote itself as the 'healthy' fast food restaurant but the new study suggests that it is not much healthier than McDonald's, and in terms of salt it is worse.
Despite some of these concerns, Subway can still be a healthy option if you choose wisely. Opting for a salad or a sandwich with lean protein, such as chicken or turkey, and plenty of vegetables can make for a nutritious meal. You can also opt for healthier bread options and limit your intake of processed meats.
The one great thing about choosing a sub over a fast food burger is that it is usually a much healthier choice. For example, a Burger King Whopper comes in at a literally whopping 670 calories and 39 grams of fat. By comparison, a six inch Subway turkey only has 280 calories and 4 grams of fat.
UNHEALTHY CALORIES: Even though subs and sandwiches are made fresh in front of our eyes, they still contain many unhealthy calories which contribute to a bigger waist more than anything else. A typical sub contains no less than 600-800 calories and a sandwich contains no less than 500 calories.
Goodson pointed to both Wendy's Big Bacon Cheddar Cheeseburger Triple and Shake Shack's Link Burger Triple as runner-ups, but ultimately it was the relatively new Burger King offering that took the crown. The Spicy Ch'King Deluxe Sandwich, which came out just last summer, is just about as unhealthy as an item can get.
Most people consider a Subway sandwich a healthy takeaway choice when you're on the run, but you might be surprised to learn it isn't always as good for you as you might think. In fact, some menu items are on par with what you'd find at McDonalds.
"Healthy Habits and Subway are good ones – you get to choose your options, so go for wholegrain, lots of vegetables, and skip over the creamy dressings." Subway is one of the healthier options according to Burrell, "but not really a meal, more a lunch. Nutritionally better though."
Looking at the overall meal, the Subway meal in terms of protein and sugar was slightly healthier than McDonald's and provided more vegetables, however it was higher in sodium. Remember both meals contributed the same total number of calories but on top of that, it was a large amount of calories.
The result: McDonald's wins
The more varied menu and healthy options, as well as classic, gut-busting fare, make it the ideal spot to play fast and loose with your nutrition plan.
The sandwich chain may boast of being heart healthy, but the most unhealthy item on the Subway menu contains a whopping 1220 calories. The unhealthy honor belongs to the footlong Chicken Bacon Ranch Sub.
Both Subway and KFC offer a variety of options, from sandwiches to salads and even fried chicken. If you're looking for a light meal, then Subway's sandwiches and salads are generally a healthier choice than KFC's fried chicken.
Tips on choosing healthier options at subway
To make sure you're getting the most nutritional value out of what you eat, opt for 9-Grain Wheat as your bread choice. This is Subway's healthiest option due to its lower calorie count, less fat content, more fiber, and more essential vitamins and minerals.
And the winner (or fat gainer, should we say) is…. Red Rooster with its Bacon and Cheese Rippa single meal. This substantial meal packs a kilojoule-lade kapow with 7,730kj per serve, which is a whopping 89 per cent of the average adult daily energy intake.
“Subway Australia bread has been classified under Australian nutritional guidelines as low-sugar.”
Less than 1,200 calories per day diets, like the Subway diet, can put you in danger of not getting enough of certain nutrients like protein, calcium or iron. Very low-calorie diets can depress the immune system, increase inclination to gain weight by lowering metabolism and increase risk of heart problems.
Is Subway bread good for you? Subway's signature fresh-baked bread is not only delicious but also incredibly nutritious. For the healthiest option possible, opt for one of their 9-grain wheat, honey oat, or multigrain and artisan flatbreads — all as low in calories as they are in sodium.
Veggie Delite
The number one healthiest and most nutritious sandwich Subway has to offer is the veggie-packed and aptly named Veggie Delite. According to Subway, this sub has 2 grams of fat and only 200 calories, which is the chain's lowest-calorie option. But, of course, low-calorie foods aren't automatically healthy.