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Subway has gotten flack in recent months for their tuna salad not containing fish, but generally speaking the food chain receives high marks from nutritionists thanks to its health-minded menu and low-calorie, low-fat options such as their new Protein Bowls, roasted chicken and veggie patties (compared to the other food chains where even the fries aren’t vegetarian, this is big).
We spoke to several leading health experts to find out what their own Subway order is when visiting the sandwich and salad shops. They agreed that the sandwich chain’s oven roasted chicken is their’s healthiest meal option for non-vegetarian customers. Here’s how to order it:
6″ Oven Roasted Chicken Sandwich On 9 Grain Wheat
Jennifer Glockner, RDN, creator of Smartee Plate: “The sandwich contains no trans-fat and a limited amount of saturated fat, 1.5 g. It is loaded with two servings of veggies including cucumbers, green peppers, lettuce, red onion, tomatoes, and spinach. It’s only 270 calories, so you may want to supplement with a side salad, cup of soup, or some fruit. The sandwich provides 21 g of protein. It also offers a good amount of fiber, 5 g, due to the veggies. The veggies also provide vitamin A (important for skin health, immunity, and vision) and vitamin C (important for the immune system and wound healing).”
Oven Roasted Chicken Salad
Lisa Richards, CNC, of The Candida Diet: “Subway is best known for its sandwiches, but if you’re looking for the healthiest item on the menu the salad options are the way to go. By making a salad out of the nutrient-rich vegetables and dark leafy greens you can bypass the enriched inflammatory bread and have a meal that adds to your health. When making a salad at Subway you can choose from any of the animal proteins they have available. Most of these are either processed themselves or include calorie-dense, high-fat and sugar ingredients like sauces and mayonnaise. The grilled chicken is void of these ingredients and provides you with a lead source of protein to top your salad. This chicken is referred to as the oven roasted chicken breast on the Subway menu.”
