When you think of Subway, sandwiches might be the first thing that comes to mind. However, Subway’s salads offer a healthier option for those who want to watch their weight or just eat better. With different ingredients and customization options, it can be hard to know which salad is the healthiest. This guide will help you explore the healthiest salad options at Subway, share tips for making them even better, and provide some Subway-inspired salad recipes you can make at home.
What Makes a Salad Healthy?
To know which salad is the healthiest at Subway, it’s important to understand what makes a salad healthy. There are a few key factors, including balance, quality ingredients, and smart choices for dressings and toppings.
Nutritional Balance
Firstly, a healthy salad should be low in calories and fat, but high in fiber and protein. This way, the salad fills you up without adding too many calories. When you have a salad rich in fiber and protein, it helps in managing your appetite, making you feel full longer and thus reducing the chances of overeating later. Additionally, a well-balanced salad ensures that your body gets the essential nutrients it needs without consuming excess calories, which is crucial for maintaining a healthy weight.
Fresh Ingredients
The quality of the ingredients is important too. Fresh vegetables, lean proteins, and foods that aren’t processed give you the vitamins, minerals, and other nutrients your body needs. Moreover, fresh ingredients generally contain fewer preservatives and additives, which is better for your overall health. For instance, choosing fresh spinach or kale over iceberg lettuce provides you with more vitamins and minerals, which contribute to better health outcomes. Furthermore, lean proteins like grilled chicken or turkey not only add flavor but also provide essential amino acids that your body needs for muscle repair and growth.
Smart Toppings and Dressings
Lastly, the toppings and dressings you choose can make a big difference. High-calorie dressings, cheese, or croutons can add extra fats and sugars, turning a healthy meal into something less nutritious. On the other hand, opting for low-calorie dressings like balsamic vinegar or olive oil, along with fresh herbs and spices, can enhance the flavor of your salad without compromising its healthiness. Additionally, being mindful of portion sizes when adding toppings can prevent your salad from becoming calorie-dense. For example, a sprinkle of nuts or seeds can add a delightful crunch and boost the nutritional content without adding excessive calories.
Top Healthiest Salads at Subway
Subway offers several salads that can be part of a healthy diet. Here are the top five healthy salad options, each with its nutritional benefits.
Veggie Delight Salad
The Veggie Delight Salad is one of Subway’s best choices for a light, nutritious meal. This salad is especially popular among vegetarians and those looking to reduce their meat intake while still enjoying a satisfying meal.
- Ingredients: A mix of lettuce, spinach, tomatoes, cucumbers, green peppers, red onions, and olives.
- Nutritional Facts:
- Calories: 50
- Fat: 1g
- Protein: 2g
- Fiber: 4g
- Why It’s Healthy: With just 50 calories and 1g of fat, this salad is light but still filling due to its high fiber content. It’s a great choice if you want to keep your calorie intake low without giving up taste. Moreover, the variety of fresh vegetables ensures you get a wide range of vitamins and minerals, which are essential for maintaining good health. Additionally, the fiber in the salad aids in digestion and helps regulate blood sugar levels, making it an excellent choice for those managing their weight or blood sugar.
Turkey Breast Salad
For those who need more protein, the Turkey Breast Salad is a balanced meal with low calories. This salad is ideal for people who are trying to build or maintain muscle mass while keeping their calorie intake under control.
- Ingredients: Lettuce, spinach, tomatoes, cucumbers, green peppers, red onions, and turkey breast slices.
- Nutritional Facts:
- Calories: 110
- Fat: 2g
- Protein: 12g
- Fiber: 4g
- Why It’s Healthy: This salad offers plenty of protein while keeping the calorie count low. It’s ideal for staying full and keeping your muscles strong without eating too many calories. Additionally, the lean turkey breast provides high-quality protein that is essential for muscle repair and growth. The vegetables in the salad contribute to the overall nutritional profile, offering vitamins, minerals, and antioxidants that support overall health.
Oven Roasted Chicken Salad
The Oven Roasted Chicken Salad is perfect for those looking for a protein-rich meal after a workout. This salad is a great option for fitness enthusiasts who need a quick and healthy meal to help their muscles recover.
- Ingredients: A mix of lettuce, spinach, tomatoes, cucumbers, green peppers, red onions, and oven-roasted chicken breast.
- Nutritional Facts:
- Calories: 130
- Fat: 2.5g
- Protein: 19g
- Fiber: 4g
- Why It’s Healthy: With 19g of protein and only 130 calories, this salad helps your muscles recover and grow while keeping the fat content low. Furthermore, the oven-roasted chicken is a lean protein source that is low in unhealthy fats, making it a healthier choice compared to fried or processed meats. The inclusion of spinach and other vegetables adds a rich source of antioxidants, which help combat oxidative stress in the body, a common occurrence after intense physical activity.
Black Forest Ham Salad
If you’re looking for a salad that’s both tasty and healthy, the Black Forest Ham Salad is a great choice. This salad is perfect for those who want to enjoy a flavorful meal without consuming too many calories.
- Ingredients: Lettuce, spinach, tomatoes, cucumbers, green peppers, red onions, and Black Forest ham slices.
- Nutritional Facts:
- Calories: 110
- Fat: 2g
- Protein: 12g
- Fiber: 4g
- Why It’s Healthy: This salad is low in calories and fat but still offers a good amount of protein. It’s a tasty and healthy option that can help you manage your weight. Additionally, the Black Forest ham adds a savory flavor that satisfies your taste buds without adding too much fat or calories. The vegetables in the salad provide essential nutrients, and the fiber content helps in maintaining a healthy digestive system.
Rotisserie-Style Chicken Salad
For a more filling meal, the Rotisserie-Style Chicken Salad provides plenty of protein with few calories. This salad is a great option for those who need a hearty meal that keeps them full for longer periods.
- Ingredients: A blend of lettuce, spinach, tomatoes, cucumbers, green peppers, red onions, and rotisserie-style chicken.
- Nutritional Facts:
- Calories: 170
- Fat: 3g
- Protein: 29g
- Fiber: 4g
- Why It’s Healthy: Packed with protein, this salad is great if you want to build muscle or stay full longer. Its low-calorie count makes it ideal for those who are watching their calorie intake. Moreover, the rotisserie-style chicken adds a rich flavor without the need for added fats or oils, making it a healthier alternative to fried chicken. The combination of vegetables and lean protein makes this salad a balanced meal that supports both muscle growth and overall health.
Tips for Customizing Your Subway Salad
One of the best things about Subway salads is that you can customize them. Here are some tips to make your Subway salad even healthier:
Start with a Healthy Base
Choose spinach or lettuce as your base. These greens are low in calories and high in vitamins and minerals, making them a great start. Furthermore, spinach is particularly rich in iron, which is essential for transporting oxygen in the blood, while lettuce provides a crisp texture and a refreshing taste.
Add Lean Proteins
Proteins like turkey, chicken, or ham can boost the nutritional value of your salad. These lean meats give you the protein you need without adding too much fat or calories. Additionally, adding lean proteins to your salad can help you stay full longer, reducing the likelihood of snacking on unhealthy foods later in the day.
Include Fresh Vegetables
Adding a variety of fresh vegetables like cucumbers, tomatoes, and peppers will increase the fiber in your salad while adding important vitamins and minerals. Furthermore, colorful vegetables like red peppers and tomatoes are rich in antioxidants, which help protect your cells from damage. Including a variety of vegetables not only enhances the nutritional content but also adds different textures and flavors to your salad, making it more enjoyable to eat.
Choose a Healthy Dressing
Pick vinegar-based dressings or a simple mix of olive oil and lemon juice. These choices keep your salad light and flavorful without adding extra calories. Additionally, vinegar-based dressings can help regulate blood sugar levels after a meal, which is particularly beneficial for those managing diabetes. Olive oil, on the other hand, provides healthy fats that support heart health and help your body absorb fat-soluble vitamins like A, D, E, and K.
Limit High-Calorie Toppings
Avoid toppings like cheese, croutons, and bacon bits. These can quickly turn a healthy salad into a high-calorie meal. However, if you enjoy these toppings, consider using them sparingly or choosing lower-calorie alternatives. For instance, instead of regular croutons, you can add a small amount of roasted chickpeas, which provide a satisfying crunch without the added fat. Similarly, swapping full-fat cheese for a small amount of feta or goat cheese can reduce calories while still offering a rich flavor.
Subway-Inspired Salad Recipes to Try at Home
If you enjoy Subway’s salads, you can easily make them at home. Here are some simple and healthy Subway-inspired salad recipes:
Veggie Delight Salad Recipe
This salad is a fresh and vibrant option that you can quickly put together at home. It’s perfect for a light lunch or as a side dish for dinner.
- Ingredients:
- 2 cups lettuce
- 1 cup spinach
- 1 tomato, chopped
- 1 cucumber, sliced
- 1 green pepper, chopped
- 1/4 cup red onions, sliced
- 10 olives
- Instructions: Combine all ingredients in a large bowl. Toss with a light vinaigrette or a simple dressing made from olive oil and lemon juice. You can also add a sprinkle of fresh herbs like parsley or cilantro for added flavor.
Turkey Breast Salad Recipe
This protein-packed salad is not only delicious but also easy to prepare. It’s an excellent option for a post-workout meal or a satisfying lunch.
- Ingredients:
- 2 cups lettuce
- 1 cup spinach
- 1 tomato, chopped
- 1 cucumber, sliced
- 1 green pepper, chopped
- 1/4 cup red onions, sliced
- 4 slices turkey breast
- Instructions: Mix all the ingredients in a bowl. Add the turkey breast slices on top and drizzle with your choice of low-calorie dressing. For added flavor, you can sprinkle a little bit of black pepper or paprika on the turkey breast before adding it to the salad.
Rotisserie-Style Chicken Salad Recipe
This hearty salad is perfect for those days when you need something more filling yet healthy. The combination of rotisserie chicken and fresh vegetables makes it both satisfying and nutritious.
- Ingredients:
- 2 cups lettuce
- 1 cup spinach
- 1 tomato, chopped
- 1 cucumber, sliced
- 1 green pepper, chopped
- 1/4 cup red onions, sliced
- 4 oz rotisserie-style chicken
- Instructions: Toss the lettuce, spinach, tomato, cucumber, and pepper in a large bowl. Top with rotisserie-style chicken and finish with a light vinaigrette. If you want to add a bit more texture, consider adding a handful of sliced almonds or sunflower seeds.
The Health Benefits of Subway Salads
Subway salads offer several health benefits, making them a good choice for a nutritious meal.
Low in Calories
Subway salads are usually low in calories, which makes them a great option if you want to manage your weight or cut back on calories. By choosing salads that are low in calories, you can enjoy a satisfying meal without worrying about overeating or feeling sluggish afterward. Additionally, low-calorie salads allow you to indulge in a healthy snack or dessert later in the day without exceeding your daily calorie goals.
High in Fiber and Protein
These salads are rich in fiber from the vegetables and protein from the lean meats. This combination helps you stay full longer and supports healthy digestion. Fiber is essential for maintaining regular bowel movements and preventing constipation, while protein helps repair and build tissues, including muscles. Together, they create a balanced meal that keeps your energy levels stable throughout the day.
Customizable to Fit Your Diet
One of the best things about Subway salads is that you can easily customize them. You can adjust the ingredients to meet your dietary needs, whether you’re cutting carbs, increasing protein, or reducing fat intake. For instance, if you’re following a low-carb diet, you can skip the starchy vegetables and add more leafy greens and protein. If you’re on a high-protein diet, simply add extra chicken or turkey to boost the protein content of your salad.
Frequently Asked Questions
Here are some common questions people have about Subway salads and how to make them as healthy as possible.
What is the lowest calorie salad at Subway?
The Veggie Delight Salad is the lowest in calories, with just 50 calories per serving. It’s perfect for those looking for a light, nutritious meal. Additionally, it’s an excellent option for those who are vegetarian or looking to reduce their meat consumption. By choosing this salad, you can enjoy a satisfying meal that is both low in calories and rich in nutrients.
How can I make my Subway salad even healthier?
To make your Subway salad healthier, choose lean proteins like turkey or chicken, load up on fresh vegetables, and opt for low-calorie dressings. Additionally, avoid high-calorie toppings like cheese and bacon. Instead, consider adding extra vegetables or a sprinkle of seeds or nuts for added texture and flavor. Another way to boost the nutritional value of your salad is to add a small amount of a superfood, like avocado or quinoa, which adds healthy fats and fiber.
Is Subway’s Chicken Salad healthy?
Yes, both the Oven Roasted Chicken Salad and Rotisserie-Style Chicken Salad are healthy options. They provide a good balance of protein and moderate calories, making them suitable for weight management. Furthermore, these salads are made with lean cuts of chicken, which are lower in fat compared to other meats. The inclusion of fresh vegetables also ensures that you get a good dose of vitamins and minerals with your meal.
Are Subway salads effective for weight loss?
Absolutely! Subway salads are low in calories and high in nutrients, making them an excellent choice for weight loss. By selecting the right ingredients and controlling portion sizes, you can enjoy a filling and nutritious meal that supports your weight loss goals. Additionally, because these salads are customizable, you can easily adjust them to fit your specific dietary needs and preferences. Whether you’re cutting carbs, increasing protein, or watching your fat intake, Subway salads offer a flexible and healthy option for your weight loss journey.
Which Subway salad is best for building muscle?
The Rotisserie-Style Chicken Salad is a great choice for those looking to build muscle. With 29g of protein per serving, it provides the necessary nutrients to support muscle growth and recovery. Additionally, the chicken is rich in essential amino acids, which are the building blocks of muscle tissue. Pairing this salad with a post-workout snack like a protein shake can further enhance your muscle-building efforts.
Conclusion
Subway offers a wide variety of salads that can easily fit into a healthy diet. Whether you’re searching for a low-calorie option, a high-protein meal, or simply a tasty and nutritious lunch, Subway has something to offer. By customizing your salad and making smart choices, you can enjoy a delicious meal that aligns with your health goals. If you prefer to prepare your salads at home, the Subway-inspired recipes provided in this article will help you recreate the experience with even more control over the ingredients.