Subway – 10 reasons why it’s the best restaurant for maintaining your diet

April 08, 2016

Subway is the best fast food option for maintaining your diet. Here are the top 10 reasons why I tolerate enjoy Subway:

  1. You can find a Subway anywhere. Subway is the most popular restaurant chain in the world. “With 43,945 sandwich shops in 110 countries, Subway has become the world’s most ubiquitous restaurant chain, posting armies of “sandwich artists” in more American outposts than McDonald’s and Starbucks combined.” – The Washington Post
  2. It’s convenient. If you go with your family you can all order something different with a wide variety of toppings. Imagine taking each person’s order and trying to recreate it at home. Prepping just the veggies would be a hassle.
  3. Subway has a great variety of low calorie sandwiches, salads, soups. They have 11 sandwiches that are under 330 calories.
  4. They have low carb options. If you want a sandwich, they have flatbreads or lettuce wraps. If you want to go even lower get a salad.
  5. They have low fat options that are listed as 6 grams of fat or less.
  6. Subway has salads – They use a fancy chopper and weird round bowl to chop/prep the salad in. Kinda gross but the salads taste fine. They are even lower calorie than the sandwiches.
  7. Soups – Who am I kidding, yuck ;)  To be fair I haven’t tried the soups.
  8. They have low calorie condiment options. You can add flavor without dousing your sandwich in mayo.
  9. Subway is inexpensive. This one I put near the bottom of the list since I will happily pay more for good food.
  10. Their food is measurable and trackable – All nutrition information is online and in our favorite MyFitnessPal app.

What to watch out for

Most calorie counts don’t account for toppings or cheeses. Here is Subway’s disclaimer on nutrition values:

Sandwich nutrition values include 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers.
Values do not include cheese unless noted.
Salads contain meat/poultry, standard vegetables and do not include salad-dressing or croutons.
Addition of other condiments and fixings will alter nutrition values.

Most “sandwich artists” put a ton of sauce when they make sandwiches. For example, if you get mayo they add a thick line then go back and forth over the sandwich. Most do it 2 – 3 times. My guess is they are doing well over what Subway accounts for when they are calculating their nutritional values.

So don’t go to Subway all relaxed and thinking it doesn’t matter what you order because it’s all healthy. On the contrary, you can easily eat way more calories than you are expecting. For instance, there are two similar sandwiches. Both are a six inch sandwich with black forest ham which has one of the lowest calorie counts of any sandwich at Subway, but they are made with different toppings. The difference between the two is 280 calories. That means you can almost double your calorie count with the same sandwich and size by just adding different toppings.

Don’t assume if something is healthy you can relax. Track all your calories for dressings, toppings, everything!

For me I would rather keep to mainly meat and veggies and have a 12 inch instead of a smaller 6 inch covered in sauces and cheese. I know it will fill me up for longer. For you it may be different. You may have more self control for the rest of the day after eating some fat/cheese/fun. Do what works best for you. Just don’t get a 12 inch with a 1/2 gallon of mayo and wonder why you didn’t lose weight that day :)