The Best and Worst Menu Items at Subway: Where Does Your Favorite Fall?

It’s lunch time, and you’ve decided to ‘eat fresh’ and make more healthy a choice than heading over to your local burger joint. You’ve decided that Subway is the way to go- after all, it’s fresh and fit, right? Wrong. Like any restaurant, Subway has both good and bad choices, dietetically speaking. Here we’ve found the worst- and best- menu items at this famous restaurant. All choices are 6- inch subs on wheat or white bread.

Worst Choices

1. Chicken Bacon Ranch

A combination of grilled chicken breast strips, bacon, cheese and ranch dressing, this sub has more calories than a Big Mac- 580 to be exact. It also has 30 grams of fat- about half of your recommended daily value. So much for healthy!

2. BMT

This sub is filled with fattening meats and cheeses- ‘boasting’ 450 calories and 21 grams of fat- and that doesn’t include dressing. Yes, it’s fresh- but it isn’t exactly fit.

3. Meatball Marinara

This one may have been an obvious choice, but maybe you didn’t know how obvious- try 560 calories and 24 grams of fat. Again, more than the amount of calories in a popular fast food burger. Would you like fries with that?

4. Tuna Salad

Mixed with mayonnaise, Subway’s tuna sub packs 530 calories and 31 grams of artery clogging fat. Don’t be fooled by the word ‘salad’- this sandwich is nothing but a bust.

5. Spicy Italian

Salami and other fattening meats don this offender, coming in at 480 calories and 25 grams of fat. Why don’t you leave this one behind bars- or, behind the glass at the ordering line.

Best Choices

1. Ham

Simple yet delicious, a ham sub only has 290 calories and 5 grams of fat. That doesn’t include cheese, which adds an additional 40 calories and 3 grams of fat. Even with cheese, though, this item is a winner.

2. Oven Roasted Chicken Breast

A juicy chicken breast filet and lots of crunchy, healthy vegetables come in at just 310 calories and 5 grams of fat. Again, that doesn’t include cheese- but if you want it, 350 calories is still within the acceptable range. Enjoy!

3. Roast Beef

Juicy roast beef and your choice of cheese contain just 340 calories and 8 grams of fat. Try it toasted for a delicious lunch- or keep it cold for a totally different flavor.

4. Turkey Breast and Ham

A combination of turkey and delicious ham make this sub both delicious and nutritious. With only 290 calories, you can’t go wrong with this choice- both your waistline and your taste buds will be happy.

5. Veggie Delight

Tons of crispy vegetables and chewy fresh baked bread make this sub a real low-cal treat. Its got just 230 calories and 3 grams of fat- add cheese for an additional 40 calories. Yummy and healthy!