When it comes to grabbing a quick and satisfying meal, Subway has long been a popular choice. With its wide selection of sandwiches, fresh ingredients, and customizable options, Subway offers something for everyone. But if you're conscious about making healthy choices, you might wonder: what's the healthiest meat at Subway?

In this article, we will explore the various meat options available at Subway and identify the healthiest choices for your sandwich. By understanding the nutritional profiles and benefits of each option, you can make an informed decision that aligns with your dietary goals.

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Subway meats & cheese. Watch this interesting video.

Understanding Healthiness in Meats

When it comes to determining the healthiness of meats, there are several key factors to consider. Understanding these factors and their impact on your health will help you make informed decisions when choosing the healthiest meat at Subway.

Key Factors to Consider for Meat Healthiness

  1. Fat Content: One of the primary factors to consider is the fat content of the meat. Opting for lean meats that are lower in saturated and trans fats can help promote heart health and manage cholesterol levels.
  2. Protein Content: Protein is an essential nutrient that plays a crucial role in building and repairing tissues, supporting immune function, and maintaining healthy skin, hair, and nails. Choosing meats that are rich in protein can help meet your daily protein requirements.
  3. Vitamins and Minerals: Different meats offer varying amounts of vitamins and minerals. These nutrients are essential for various bodily functions and can contribute to overall health and well-being. For example, iron is crucial for red blood cell production, while B vitamins are necessary for energy metabolism.
  4. Sodium Content: While sodium is necessary for maintaining fluid balance in the body, excessive intake can contribute to high blood pressure and other health issues. It's important to consider the sodium content of meats, especially for individuals who need to monitor their sodium intake.
A picture of bottles of sauce and a sandwich.
A picture of bottles of sauce and a sandwich.

Nutritional Profiles and Their Impact on Health

The nutritional profiles of meats can have a significant impact on your overall health. By understanding the specific nutrients provided by each type of meat, you can make choices that align with your dietary goals.

For instance, lean meats such as turkey breast and oven-roasted chicken offer high protein content with relatively low levels of saturated fat. These meats can be excellent options for individuals looking to build muscle, manage weight, or maintain a healthy cardiovascular system.

Additionally, meats like rotisserie-style chicken and black forest ham provide essential vitamins and minerals, including vitamin B12, niacin, and selenium. These nutrients support various bodily functions, such as energy production, nerve function, and antioxidant defense.

When considering the healthiness of meats at Subway, it's important to keep in mind that the overall nutritional impact of your sandwich also depends on the bread, toppings, and condiments you choose. Opting for whole grain bread, loading up on fresh vegetables, and using healthier condiment options like mustard or vinegar can further enhance the nutritional value of your meal.

By considering the key factors of fat content, protein content, vitamins and minerals, and sodium content, you can assess the healthiness of different meat options at Subway. In the following sections, we will delve into the specific nutritional information and characteristics of the healthiest meat choices available. Stay tuned to discover the optimal Subway sandwich that aligns with your health and taste preferences.

Turkey Breast: A Lean and Healthy Choice

When it comes to healthy meat options at Subway, turkey breast stands out as a lean and nutritious choice. Let's explore the benefits of turkey breast and its nutritional information to understand why it's a fantastic option for health-conscious individuals.

Benefits of Turkey Breast as a Healthy Meat Option

  1. Low in Fat: Turkey breast is renowned for its low-fat content, particularly in comparison to other meats. It is significantly lower in saturated fat and calories compared to options like roast beef or salami. Opting for turkey breast allows you to enjoy a satisfying sandwich without compromising your health goals.
  2. Rich in Protein: Protein is essential for muscle growth, repair, and overall body function. Turkey breast is an excellent source of high-quality protein. Including it in your Subway sandwich can help you meet your protein requirements, support muscle recovery, and keep you feeling full and satisfied.
  3. Vitamins and Minerals: Turkey breast is also packed with essential vitamins and minerals. It contains significant amounts of vitamins B6 and B12, which play vital roles in brain function, nerve health, and the production of red blood cells. Additionally, turkey breast provides essential minerals such as selenium, which acts as an antioxidant and supports thyroid function.
  4. Lower Sodium Content: Another advantage of turkey breast is its lower sodium content compared to many other deli meats. Excessive sodium intake can contribute to high blood pressure and other health issues. By choosing turkey breast, you can enjoy a delicious sandwich while keeping your sodium intake in check.

Nutritional Information and Low-Fat Content

Now, let's take a closer look at the nutritional profile of turkey breast. The following nutritional information is based on a 100-gram serving:

  • Calories: Approximately 120 calories
  • Protein: About 26 grams
  • Fat: Around 1 gram
  • Saturated Fat: Less than 1 gram
  • Cholesterol: Approximately 50 milligrams
  • Sodium: Roughly 400 milligrams
  • Vitamins: Contains vitamins B6 and B12, niacin, and folate
  • Minerals: Provides selenium and phosphorus

With its low-calorie count, high protein content, and minimal fat, turkey breast offers a well-rounded nutritional profile. It's a delicious and satisfying choice that can be enjoyed as part of a balanced diet.

Subway offers various sandwich combinations that feature turkey breast, allowing you to customize your meal according to your taste and preferences. Pair it with whole grain bread, load up on fresh veggies, and choose healthier condiments to create a wholesome and flavorful Subway experience.

A variety of sandwich.
A variety of sandwich.

Oven-Roasted Chicken: A Protein-Packed Option

When it comes to protein-packed and health-conscious meat options at Subway, oven-roasted chicken stands out as an excellent choice. Let's explore why oven-roasted chicken is a good option for health-conscious individuals and delve into its protein content and essential nutrients.

Why Oven-Roasted Chicken is a Good Choice for Health-Conscious Individuals

  1. High in Protein: Protein is an essential macronutrient that plays a vital role in building and repairing tissues, supporting immune function, and maintaining muscle mass. Oven-roasted chicken is a fantastic source of lean protein, making it an ideal choice for individuals aiming to meet their protein needs.
  2. Low in Fat: Oven-roasted chicken is relatively low in fat, especially when compared to certain other deli meats. Opting for this lean meat option allows you to enjoy the flavors and textures of chicken while keeping your fat intake in check.
  3. Versatility: Oven-roasted chicken is incredibly versatile and pairs well with various flavors and toppings. Whether you prefer a classic combination or want to experiment with different vegetables and condiments, oven-roasted chicken provides a blank canvas for creating a customized and flavorful Subway sandwich.

Protein Content and Essential Nutrients

Let's take a closer look at the nutritional profile of oven-roasted chicken. The following nutritional information is based on a 100-gram serving:

  • Calories: Approximately 110 calories
  • Protein: Around 20 grams
  • Fat: Roughly 1.5 grams
  • Saturated Fat: Less than 1 gram
  • Cholesterol: Approximately 60 milligrams
  • Sodium: About 390 milligrams
  • Vitamins: Contains vitamins B6 and B12, niacin, and zinc
  • Minerals: Provides selenium and phosphorus

With its protein content of around 20 grams per serving, oven-roasted chicken offers a substantial protein boost to your Subway sandwich. Protein not only helps to keep you satiated but also supports muscle growth and repair.

Additionally, oven-roasted chicken provides essential vitamins and minerals such as vitamins B6 and B12, which are essential for brain function and energy metabolism. It also contains minerals like selenium, which acts as an antioxidant and supports thyroid function.

Subway's oven-roasted chicken can be enjoyed in various combinations and styles, allowing you to tailor your sandwich to your taste preferences. Consider pairing it with whole grain bread, loading up on vegetables, and adding flavorful sauces or spices to create a satisfying and nutritious meal.

Three pictures of sandwich.
Three pictures of sandwich.

Rotisserie-Style Chicken: A Flavorful and Nutritious Selection

When it comes to flavor and nutrition, rotisserie-style chicken is a standout option at Subway. Let's dive into the nutritional value of rotisserie-style chicken and explore its flavor profile along with some popular Subway sandwich combinations.

Exploring the Nutritional Value of Rotisserie-Style Chicken

  1. Protein: Rotisserie-style chicken is a fantastic source of protein, making it a great choice for individuals seeking to meet their daily protein needs. Protein plays a crucial role in muscle repair, satiety, and overall body function.
  2. Low in Fat: Compared to some other meat options, rotisserie-style chicken is relatively low in fat. It offers a flavorful alternative while keeping the fat content in check. This can be beneficial for individuals looking to manage their calorie intake or maintain a healthy weight.
  3. Vitamins and Minerals: Rotisserie-style chicken provides essential vitamins and minerals that contribute to overall health. It contains B vitamins, including B6 and B12, which are necessary for energy production and nerve function. It also offers minerals like selenium, which acts as an antioxidant and supports immune function.

Rotisserie-style chicken is known for its flavorful and succulent taste. It brings a unique and savory profile to Subway sandwiches, enhancing the overall enjoyment of your meal. The tender and juicy nature of rotisserie-style chicken pairs well with a variety of toppings and condiments, allowing for delicious combinations.

Some popular Subway sandwich combinations featuring rotisserie-style chicken include:

  1. Rotisserie-Style Chicken with Fresh Veggies: Load up your sandwich with an array of fresh vegetables such as lettuce, tomatoes, cucumbers, and bell peppers. Add a drizzle of olive oil or a squeeze of lemon juice for a refreshing and nutritious choice.
  2. Rotisserie-Style Chicken Caesar Wrap: Opt for a wrap instead of traditional bread and combine rotisserie-style chicken with crisp romaine lettuce, grated Parmesan cheese, and Caesar dressing for a satisfying and classic flavor combination.
  3. Rotisserie-Style Chicken Club: Create a hearty and flavorful sandwich by layering rotisserie-style chicken with crispy bacon, Swiss cheese, lettuce, tomatoes, and your choice of condiments. This combination offers a balance of flavors and textures.

Remember, the nutritional content of your Subway sandwich also depends on the choice of bread, toppings, and condiments. Opting for whole grain bread, adding a variety of fresh vegetables, and choosing healthier condiments like mustard or vinegar can further enhance the nutritional value of your meal.

Rotisserie-style chicken provides both taste and nutrition, making it a popular choice for health-conscious individuals. Its versatile flavor profile allows for endless possibilities when customizing your Subway sandwich.

Three pictures of a lady and sandwich.
Three pictures of a lady and sandwich.

Black Forest Ham: A Savory and Low-Fat Alternative

When it comes to a savory and low-fat meat option at Subway, black forest ham takes the spotlight. Let's explore the advantages of choosing black forest ham and delve into its low-fat content and distinctive taste characteristics.

Highlighting the Advantages of Black Forest Ham

  1. Savory Flavor: Black forest ham is known for its rich and savory flavor. It has a distinct smoky and slightly sweet taste that adds a delightful burst of flavor to any Subway sandwich. The combination of seasonings and the curing process gives black forest ham its unique profile.
  2. Low in Fat: Black forest ham is an excellent choice for individuals looking for a low-fat meat option. It typically has lower fat content compared to some other deli meats. By choosing black forest ham, you can enjoy the savory taste without compromising your dietary goals.
  3. Protein: While being low in fat, black forest ham still provides a decent amount of protein. Protein is an essential macronutrient that supports various bodily functions, including muscle repair, immune health, and satiety. Incorporating black forest ham into your Subway sandwich can contribute to meeting your protein needs.

Low-Fat Content and Taste Characteristics

Black forest ham stands out for its low-fat content, making it an appealing choice for health-conscious individuals. The exact fat content may vary depending on the brand and specific preparation, but black forest ham generally offers a leaner option compared to some other deli meats.

In terms of taste, black forest ham boasts a savory and smoky flavor with a hint of sweetness. It pairs well with a variety of toppings and condiments, allowing for diverse and satisfying Subway sandwich combinations. Whether you prefer a classic combination or enjoy experimenting with different flavors, black forest ham can add a delicious touch to your meal.

When building your Subway sandwich with black forest ham, consider adding fresh vegetables like lettuce, tomatoes, onions, and peppers for added texture and nutrition. Choosing whole grain bread and lighter condiments such as mustard or vinegar-based dressings can further enhance the healthiness of your meal.

Veggie Delite: A Plant-Based Meat Alternative

Subway recognizes the growing demand for plant-based options and offers the Veggie Delite as a vegetarian alternative. In this section, we will introduce Subway's vegetarian option and explore the nutritional benefits it offers. We will also discuss the customization options available to tailor your Veggie Delite to your preferences.

Introduction to Subway's Vegetarian Option

The Veggie Delite is a popular choice for individuals seeking a plant-based alternative at Subway. It is a meatless sandwich that allows vegetarians, vegans, and those looking to incorporate more plant-based meals into their diet to enjoy a satisfying Subway experience.

Nutritional Benefits

The Veggie Delite offers several nutritional benefits:

  1. Fiber: The Veggie Delite is packed with fiber-rich ingredients. Fiber plays a crucial role in promoting digestive health, maintaining a healthy weight, and reducing the risk of chronic diseases. The abundance of vegetables in the Veggie Delite ensures a good intake of dietary fiber.
  2. Vitamins and Minerals: The Veggie Delite provides a range of essential vitamins and minerals from its vegetable components. These include vitamins A, C, and K, as well as minerals like potassium and folate. These nutrients are important for overall health and well-being.
  3. Low in Fat: As a meatless option, the Veggie Delite is naturally lower in fat compared to sandwiches that contain meat. This can be beneficial for individuals aiming to reduce their fat intake or manage their weight.

Customization Options

One of the great advantages of the Veggie Delite is the ability to customize it to suit your taste and dietary preferences. Subway offers a variety of fresh vegetables and condiments that you can choose from to create your perfect sandwich. Here are some customization options:

  1. Vegetable Selection: Load up your Veggie Delite with a wide range of vegetables such as lettuce, spinach, tomatoes, cucumbers, onions, bell peppers, and more. Choose the ones that you enjoy and add a variety of colors to your sandwich for added nutrition.
  2. Bread Choices: Subway provides different types of bread, including whole wheat and multigrain options. Opting for whole grain bread can increase the fiber content of your sandwich.
  3. Condiments: Subway offers various condiments, including mustard, vinegar, oil, and a range of dressings. Choose lighter condiments to keep the calorie and fat content in check.

With the Veggie Delite, you can enjoy a flavorful and nutritious sandwich that aligns with your dietary preferences. The customization options ensure that you can create a satisfying meal while meeting your nutritional needs.


Subway offers a range of options for individuals looking for healthy meat choices, as well as plant-based alternatives. Throughout this article, we have explored the nutritional benefits and characteristics of various Subway meat options.

By being aware of the nutritional profiles and advantages of each meat option, you can make informed choices that align with your health and dietary goals.

Whether you opt for the healthiest meat options or choose plant-based alternatives, Subway provides a range of choices to suit different preferences. Enjoy a delicious and nutritious meal that leaves you satisfied and feeling good about your choices at Subway.

Frequently Asked Questions FAQs

Is turkey breast the healthiest meat option at Subway?

Learn why turkey breast is considered a lean and healthy choice, with its low-fat content and high protein content. Discover its nutritional benefits and how it can support your health goals.

What are the advantages of choosing the Veggie Delite at Subway?

Explore Subway's vegetarian option, the Veggie Delite, and its nutritional benefits. Find out how it offers fiber, vitamins, and minerals, and how you can customize it to suit your taste preferences.

Can I find low-fat meat options at Subway?

Find out about low-fat meat options like oven-roasted chicken and black forest ham at Subway. Discover their nutritional profiles, taste characteristics, and how they fit into a healthy, low-fat diet.

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