When it comes to quick and easy meal options, Subway is often a popular choice for many. With their wide variety of sandwiches and salads, it’s easy to customize a meal to fit your dietary needs. But if you’re watching your calorie intake, you might be wondering: what’s the lowest calorie sandwich at Subway?
Understanding Subway’s Nutrition Information
Before we dive into the lowest calorie sandwich options, it’s essential to understand how to navigate Subway’s nutrition information. When you’re building your sandwich, you can choose from a variety of meats, cheeses, vegetables, and sauces. Each of these ingredients contributes to the overall calorie count of your sandwich.
Subway makes it easy to find nutrition information for their menu items. On their website, you can find detailed nutrition facts for each sandwich, including calories, fat, sodium, and sugar content. You can also ask your local Subway restaurant for a nutrition brochure or use their mobile app to access nutrition information.
Factors Affecting Calorie Count
When calculating the calorie count of your Subway sandwich, there are several factors to consider:
- Bread choice: Subway offers a variety of bread options, each with a different calorie count. White bread is typically the highest in calories, while whole wheat bread and flatbreads are lower in calories.
- Meat selection: The type and amount of meat you choose greatly impacts the calorie count of your sandwich. Leaner meats like chicken breast and turkey breast are lower in calories than meats like roast beef and Italian sausage.
- Cheese and sauces: Adding cheese and sauces can quickly increase the calorie count of your sandwich. Opt for lighter options like part-skim mozzarella cheese and mustard instead of mayonnaise.
- Vegetables: While vegetables are low in calories, some options like avocado and olives are higher in fat and calories than others.
The Lowest Calorie Sandwich Options at Subway
Now that we’ve covered the factors affecting calorie count, let’s take a look at some of the lowest calorie sandwich options at Subway:
Veggie Delite
The Veggie Delite sandwich is the lowest calorie option on the Subway menu, with a mere 60 calories per sandwich. This sandwich features a variety of vegetables like lettuce, tomatoes, cucumbers, and bell peppers on whole wheat bread. You can customize this sandwich by adding lean meats like chicken breast or turkey breast, but be mindful of the added calories.
Oven Roasted Chicken Breast
The Oven Roasted Chicken Breast sandwich is a popular choice at Subway, and for good reason. With only 320 calories per sandwich, it’s a lean protein option that’s perfect for those watching their calorie intake. This sandwich features oven-roasted chicken breast, lettuce, tomatoes, and onions on whole wheat bread.
Black Forest Ham
The Black Forest Ham sandwich is another low-calorie option at Subway, with 360 calories per sandwich. This sandwich features black forest ham, lettuce, tomatoes, and onions on whole wheat bread. You can customize this sandwich by adding a slice of cheese, but be mindful of the added calories.
Tips for Customizing a Low-Calorie Sandwich
While the sandwiches mentioned above are some of the lowest calorie options at Subway, you can still customize your sandwich to fit your dietary needs. Here are some tips for building a low-calorie sandwich:
Choose Whole Wheat Bread
Opting for whole wheat bread instead of white bread can save you around 50 calories per sandwich. Whole wheat bread is also higher in fiber and nutrients than white bread.
Select Lean Meats
Lean meats like chicken breast, turkey breast, and ham are lower in calories than meats like roast beef and Italian sausage. Opt for these lean meats to keep your calorie count low.
Load Up on Vegetables
Vegetables are low in calories and rich in nutrients. Add as many vegetables as you like to your sandwich to increase the nutrient density and fiber content.
Go Easy on Cheese and Sauces
While cheese and sauces can add flavor to your sandwich, they’re also high in calories. Opt for lighter options like part-skim mozzarella cheese and mustard instead of mayonnaise.
Conclusion
Finding the lowest calorie sandwich at Subway is easier than you think. By understanding nutrition information and factors affecting calorie count, you can make informed choices when building your sandwich. The Veggie Delite, Oven Roasted Chicken Breast, and Black Forest Ham sandwiches are all low-calorie options that can be customized to fit your dietary needs. Remember to choose whole wheat bread, select lean meats, load up on vegetables, and go easy on cheese and sauces to keep your calorie count low.
| Sandwich | Calorie Count |
|---|---|
| Veggie Delite | 60 |
| Oven Roasted Chicken Breast | 320 |
| Black Forest Ham | 360 |
By following these tips, you can enjoy a delicious and healthy meal at Subway that fits your calorie needs.
What is the lowest calorie sandwich option at Subway?
The lowest calorie sandwich option at Subway is the Veggie Delite sandwich, which has a total of 60 calories. This sandwich features a variety of vegetables such as lettuce, tomatoes, cucumbers, and bell peppers, all served on whole-grain bread. This option is not only low in calories but also rich in nutrients and fiber.
To make the Veggie Delite sandwich even healthier, consider customizing it by asking for extra veggies and holding the cheese. You can also opt for a smaller bread size or a lettuce wrap instead of the traditional bread to further reduce the calorie count.
How can I customize my Subway sandwich to make it lower in calories?
There are several ways to customize your Subway sandwich to make it lower in calories. One option is to choose lean protein sources such as turkey breast, chicken breast, or vegetarian options like hummus or avocado. You can also ask for whole-grain bread, which is higher in fiber and nutrients compared to white bread. Additionally, consider loading up on vegetables like cucumbers, bell peppers, and lettuce, which are low in calories but high in nutrients.
Another way to reduce calories is to hold the cheese and sauces, which can add a significant amount of calories to your sandwich. Instead, opt for mustard or vinegar-based sauces, which are lower in calories. You can also ask for your sandwich to be made with less meat or ask for a smaller bread size to reduce the overall calorie count.
What are the healthiest bread options at Subway?
The healthiest bread options at Subway are the whole-grain bread and the honey oat bread. The whole-grain bread is made with a blend of whole grains including oats, barley, and rye, and is higher in fiber and nutrients compared to white bread. The honey oat bread is also a good option, as it is made with oats and contains less added sugar compared to other bread options.
When choosing a bread option, be sure to avoid the white bread and Italian bread, which are higher in empty calories and added sugars. Additionally, consider asking for a lettuce wrap instead of bread, which can help reduce the calorie count of your sandwich.
Can I make a Subway sandwich that is low in calories and still filling?
Yes, it is possible to make a Subway sandwich that is low in calories and still filling. One strategy is to add a source of protein such as turkey breast, chicken breast, or hummus, which can help keep you full. You can also add fiber-rich vegetables like avocado, cucumbers, and bell peppers, which can help keep you full and satisfied.
Additionally, consider adding healthy fats like nuts and seeds, which can help keep you full and provide a feeling of satisfaction. Finally, be sure to choose a whole-grain bread option, which can help keep you fuller longer compared to white bread.
How do I know which ingredients to avoid at Subway?
When it comes to avoiding high-calorie ingredients at Subway, there are a few things to keep in mind. First, be wary of added cheeses and sauces, which can add a significant amount of calories to your sandwich. Additionally, avoid meats that are high in saturated fat, such as pepperoni and sausage.
Also, be mindful of the bread options and avoid white bread and Italian bread, which are higher in empty calories and added sugars. Finally, be cautious of added toppings like bacon and mayonnaise, which are high in calories and saturated fat.
Can I make a Subway sandwich that is low in calories and gluten-free?
Yes, it is possible to make a Subway sandwich that is low in calories and gluten-free. Subway offers a gluten-free bread option, which is made with ancient grains and is lower in calories compared to other bread options. You can also choose from a variety of gluten-free meats and cheeses, such as turkey breast and cheddar cheese.
When customizing your sandwich, be sure to ask for the gluten-free bread and avoid adding sauces and cheeses that contain gluten. You can also load up on gluten-free vegetables like cucumbers, bell peppers, and lettuce, which are low in calories and rich in nutrients.
How can I make a Subway sandwich that is low in calories and suitable for a vegetarian or vegan diet?
Making a Subway sandwich that is low in calories and suitable for a vegetarian or vegan diet is easy. First, choose a vegetarian or vegan protein source such as hummus, avocado, or vegan cheese. Then, load up on a variety of vegetables like cucumbers, bell peppers, and lettuce, which are low in calories and rich in nutrients.
When customizing your sandwich, be sure to ask for a whole-grain bread option and hold the cheese and sauces, which can be high in calories and animal products. You can also consider adding nuts and seeds, which are a great source of healthy fats and protein. Finally, don’t be afraid to get creative and try new ingredients, such as roasted vegetables or grilled tofu.