When youre out and about and you find yourself without a prepared lunch, you may be looking for the healthiest “fast food” item. While it can be really difficult to find something that fits within your nutritional needs, a Subway turkey sandwich might come close.
At only 250 calories per 6-inch sub, the sandwich is extremely reasonable calorie-wise. Of course, if you add higher calorie toppings and condiments, like mayonnaise and cheese, the calorie count can change pretty significantly.
The Subway turkey sandwich is part of their Fresh Fit program, which is designed to make it easier for you to choose healthier options when youre on the go. Youll get two servings of vegetables in each Fresh Fit sub and theyre made with:
If you order it straight off the menu without making any changes to it, the turkey sub calories clock in at 250; but that doesnt include extra toppings and condiments, like cheese and mayonnaise.
Add mayonnaise to your Subway turkey, and calories increase by an additional 200 calories. Cheese will increase the calorie count by 80 to 170, depending on which kind you choose. Subways white American will add 80 calories, while their pepper jack adds 100 calories and smoked cheddar adds 170.
The Subway turkey sandwich also provides some calcium, iron, vitamin A and vitamin C. However, if you add some American cheese and mayonnaise, that changes things up a little bit. Per slice, the American cheese adds:
Keep in mind that these facts are for each serving of cheese and mayo that gets added to the standard sub. In most cases, if you ask for extras, youll be getting two servings of each. If you want to save some calories and fat, you can request that your sandwich maker stick to one serving, or you can skip the mayonnaise and cheese altogether and load up on extra veggies, which arent only lower in calories and fat, theyre richer in vitamins, minerals and antioxidants, too, according to the United States Department of Agriculture.
However, Harvard Health Publishing points out that you dont have to worry about the fat in dairy products as much as you may think. Many experts now agree that dairy fat doesnt increase your risk for developing heart disease, as long as its part of an otherwise healthy diet.
A study that was published in the Journal of Nutrition in January 2016 agrees, stating that full-fat dairy products (but not low-fat varieties) may actually decrease your risk of metabolic syndrome, which is characterized by high blood pressure, high cholesterol and high blood sugar.
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Amount Per 1 oz (28.4 g)
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| Calories 54 |
This means the meal is certified to meet the AHA’s nutritional requirements as a heart-healthy option. According to Subway’s website, they’re the first fast food restaurant to earn Heart Check Certification.
Several of Subway’s salads have earned Heart Check Certification. Each salad includes lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives, and (if applicable) a meat protein. The nutrition facts for Heart Check Certified salads are as follows.
Most of Subway’s healthiest items are from their Fresh Fit menu. These items are low in calories an d fat, and high in protein. Most have earned Heart Check Certification status from the American Heart Association (AHA).
Subway features four meals for kids that are Heart Check Certified. Each meal comes with a mini sandwich, apple slices, and low-fat milk. Remember, you can order a kid meal for yourself! The nutrition facts for the sandwiches only are as follows.
Subway offers a better variety of healthy meal options than many other fast food restaurants. In general, Subway’s meals are low in sugar and a decent source of fiber and protein, however, many are also loaded with fat and sodium.
If you order it straight off the menu without making any changes to it, the turkey sub calories clock in at 250; but that doesnt include extra toppings and condiments, like cheese and mayonnaise.
Keep in mind that these facts are for each serving of cheese and mayo that gets added to the standard sub. In most cases, if you ask for extras, youll be getting two servings of each. If you want to save some calories and fat, you can request that your sandwich maker stick to one serving, or you can skip the mayonnaise and cheese altogether and load up on extra veggies, which arent only lower in calories and fat, theyre richer in vitamins, minerals and antioxidants, too, according to the United States Department of Agriculture.
The Subway turkey sandwich also provides some calcium, iron, vitamin A and vitamin C. However, if you add some American cheese and mayonnaise, that changes things up a little bit. Per slice, the American cheese adds:
Add mayonnaise to your Subway turkey, and calories increase by an additional 200 calories. Cheese will increase the calorie count by 80 to 170, depending on which kind you choose. Subways white American will add 80 calories, while their pepper jack adds 100 calories and smoked cheddar adds 170.
The Subway turkey sandwich is part of their Fresh Fit program, which is designed to make it easier for you to choose healthier options when youre on the go. Youll get two servings of vegetables in each Fresh Fit sub and theyre made with:
