Our top pick is the roast beef mini, as it's the most protein-rich of the four kids' sandwich options, and it's the lowest-sodium meat option. For a vegetarian kids option, choose the Veggie Delite sandwich with shredded Monterey cheddar, which has less than half the sodium of processed American cheese.
The kids meal comes with apple slices and a choice of low-fat, calcium-rich milk or fruit punch; we recommend the milk for kids' growing bones. For vegetarians. Our picks: Veggie Delite sandwich on multigrain flatbread with shredded Monterey cheddar toasted ; or salad with egg whites, cheese, avocado and oil and vinegar dressing.
Whether you're vegetarian or simply in the mood for a meatless meal, Subway will satisfy your needs. The chain offers a Veggie Delite sub, a combination of lettuce, tomatoes, green peppers, cucumbers and onions on bread.
If that doesn't sound exciting, give it a tasty upgrade by ordering it with multigrain flatbread, which is rich in fiber and whole grains, and ask for it to be toasted with shredded Monterey cheddar. You can also get a lighter, vegetarian version of a Cobb salad by ordering an egg white and cheese sandwich as a chopped salad.
Add guacamole if it's available to boost heart-healthy fats, and top with oil and vinegar dressing. For vegans. Our picks: Veggie Delite sandwich on Italian bread with vinaigrette; or black bean soup.
Vegans who visit Subway can enjoy the Veggie Delite sandwich with vinaigrette dressing for a filling, fiber-rich meal. For vegans who avoid honey, we recommend the Veggie Delite sandwich on Italian bread; however, for those who include honey as part of a vegan diet, we recommend the nine-grain wheat bread, which is richer in whole grains.
Note: Sourdough and roasted garlic are also vegan breads, though not all chains carry them. Vegans can choose from toppings including mustard, oil, vinegar, pickles, jalapenos and sweet onion sauce. Chipotle's menu, as curated by a nutritionist. Another satisfying vegan option offered at some locations is the low-fat black bean soup, with 12 grams of protein and 15 grams of fiber.
You can even combine the soup with the sandwich, depending on your appetite. Also worth noting: If you are near one of the or so Subway locations that offer it, you can order a vegan vegetable patty sub, though its sodium count is on the higher side, at about 1, milligrams. For calorie counters. Our picks: Turkey breast salad; or Black Forest ham salad with honey mustard dressing; or turkey breast sandwich on nine-grain wheat bread with honey mustard sauce; and apple slices.
We love that Subway can satisfy calorie counters with its wide assortment of salads, which can come chopped or unchopped, depending on your preference. The turkey breast and Black Forest ham salads are lowest in calories, with only calories each. If you prefer a sandwich, turkey comes out on top again as the lowest-calorie non-vegetarian option on the menu; adding honey mustard sauce brings the total sandwich count to calories.
Add apple slices to your salad for a sweet crunchy snack, and your total meal count is only calories. For the sugar-sensitive. Our picks: Turkey breast sandwich with Monterey cheddar cheese on toasted multigrain flatbread; or oven-roasted chicken salad; or tuna salad with oil and vinegar dressing.
With the exception of sugary beverages and desserts, sugars are not a concern at Subway. Our top low-sugar pick is the turkey breast sandwich with cheddar cheese on toasted multigrain flatbread, which has only 5 grams of sugar.
Other low-sugar options include the oven-roasted chicken salad and the chopped tuna salad, each with only 6 grams of sugar.
How to stop sugar from sneaking into your child's diet. If you're watching sugars, you'll want to steer clear of the sweet onion dressing, which contributes 16 grams, or 4 teaspoons, of sugar per serving.
Top either salad with sugar-free oil and vinegar dressing instead. Additionally, pair your salad or sub with water or unsweetened tea instead of sugar-sweetened beverages. For the salt-sensitive. Our picks: Veggie Delite salad with oil and vinegar dressing; or Veggie Delite sandwich on nine-grain wheat bread with oil and vinegar dressing; or oven-roasted chicken salad with oil and vinegar dressing; and apple slices.
As is typically the case, a meatless meal, such as Subway's Veggie Delite sandwich or the related salad with oil and vinegar dressing, will naturally be lower in sodium. However, there are other options for those looking to limit their salt intake. One we like, with fewer than milligrams of sodium, is the oven-roasted chicken salad with oil and vinegar.
You can add avocado if it's available, as it's essentially sodium-free. However, we caution you to be careful with condiments such as ranch dressing and buffalo sauce each deliver milligrams of sodium , American cheese it adds milligrams and pickles milligrams.
Pair your meal with apple slices for a small potassium boost; the mineral will help blunt sodium's effects on blood pressure. For the gluten-sensitive. Our picks: Rotisserie-style chicken salad with vinaigrette; or black bean soup; or broccoli and cheddar soup. If you're avoiding gluten in your diet, Subway's salads are the way to go. The chopped salad with rotisserie-style chicken topped with Subway's own vinaigrette -- a blend of vinegar, oregano, garlic and pepper -- is one of our favorites.
Women should limit their intake of sugar to 6 teaspoons or less per day and men should stop at 9 teaspoons, according to the American Heart Association. Too much sugar can lead to unhealthy weight gain. Sara Ipatenco. Sara Ipatenco has taught writing, health and nutrition.
She started writing in and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver. A sub sandwich on a wooden table. Video of the Day. Basic Sauces. Salad Dressing Sauces. Their soups make low-cal sides, too. Try the chicken tortilla calories, 1. Those cookies next to the register might seem tempting, but they have at least calories and 10 g fat each. Leave them be.
Subway provides nutrition info on its website. Subway 6 inch ham sub calories 7 5 See More Info. Deli Tuna calories 1 1 See More Info. Subway 6 calories 0 0 See More Info.
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