Avoid These 10 Subway Menu Items at All Costs

Subway rose to fame by offering a healthier alternative to popular fast-food chains. However, not all of their sandwiches are as nutritious as they appear. You should avoid these options unless you’re comfortable consuming a significant portion of your daily calories in one sitting. Let’s look at a few menu items that it’s best to avoid when ordering at Subway.

Double Meat Sandwiches

While adding extra protein to your sandwich may seem like a good idea, ordering double meat can significantly increase the calorie and fat content. Instead, opt for lean protein options like chicken or turkey and load up on fresh veggies to make your sandwich more filling.

Classic Tuna

Tuna is often considered a healthier option, but it falls short for Subway’s classic tuna sandwich. The tuna salad in this sandwich is made with mayonnaise and has a high calorie and fat content. Instead, choose the regular tuna or chicken salad options and ask for less mayo or try a different dressing.

Steak and Cheese

While the steak may seem like a high-protein option, the cheese and creamy sauces in this sandwich make it an unhealthy choice. The sodium content is also relatively high, making this sandwich a poor nutritional choice. Add grilled chicken or turkey to your sandwich for a healthier protein source.

Chicken and Bacon Ranch Melt

This sandwich is packed with unhealthy fats and calories thanks to the bacon and ranch dressing. The chicken may seem healthier but becomes less nutritious when paired with these high-calorie toppings. Swap it for a grilled chicken sandwich, or add avocado for healthy fats.

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Vegetarian Options

While Subway offers a variety of vegetarian options, some may not be as healthy as they seem. The veggie delite sandwich, for example, may seem like a healthy choice, but it’s often loaded with high-calorie dressings and sauces. Opt for fresh veggies and skip the sauces to make this option healthier.

Footlong Sandwiches

While they may seem like a good deal, footlong sandwiches can often be overwhelming for a single meal due to their generous portions, potentially leading to overeating and the consumption of excess calories. Save half for another meal, or consider the 6-inch option, which offers a more manageable portion size.


Subway’s cookies are delicious but contain high sugar levels and unhealthy fats. When you yearn for something sweet after your meal, choose a piece of fresh, juicy fruit instead. Not only will this satisfy your craving, but it will also provide you with essential nutrients and be a healthier option for your overall well-being.

Cold Cut Combo

The cold-cut combo sandwich is one of Subway’s least nutritious options; it contains a combination of processed meats such as bologna, salami, and ham. These meats are high in sodium and unhealthy fats, making this sandwich a poor choice for your health. Instead, opt for sandwiches with leaner meats like turkey or chicken breast.

Fountain Drinks

Fountain drinks taste good but can quickly add up in terms of empty calories and adverse health effects. By opting for water or unsweetened tea instead, you’re making a conscious choice for a healthier option that not only quenches your thirst but also supports your overall well-being. So, next time you’re dining out, consider making this small change for a significant impact on your health.

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High-Calorie Sauces

Subway offers a variety of sauces to top off your sandwich, but many are high in calories and unhealthy fats. Swap out mayo, ranch, or chipotle sauce for healthier options like mustard, vinegar, or hummus. Not only will your sandwich taste just as good, but you’ll also make a smarter choice for your health.

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