Think Fresh, Eat Fresh.
Subway’s world famous slogan has become synonomous with healthy eating. Bigger than Starbucks and KFC combined, Subway has surpassed McDonald’s to become the largest restaurant chain in the world.
The rise of Subway is a true testament to the power of the health conscious consumer. It is proof that our daily consumption habits truly do control the commercial market. Over the last decade, we saw a rise in demand for healthy foods and Subway took full advantage. Only time will tell if the chain can support this trend fiscally in the long term by not falling victim to over expansion (see Krispy Kreme); but one thing is abundantly clear – if enough individuals demand it, the market will respond.
Want proof? Simply walk over to your nearest McDonald’s and look at the menu. Since when can apple slices, cashew chicken salad, oatmeal, and yogurt be ordered along side my Quarter Pounder with Cheese? This is not the same restaurant that served Pizza Hut and McRib’s from my youth. Not that I’m complaining.
Part of the astounding success of Subway can directly attributed to their aggressive strategic marketing and public relations campaigns to win over the masses. Simple advertising isn’t the caveat it used to be. Today brands seek to develop a lifestyle or movement behind the logo and Subway has managed to do both.
Their popular TV ads have gone viral – with pant buttons popping and hammocks breaking from obese burger eating patrons, and their Commit To Fit brand ambassadors, sponsorship awareness campaigns (think 5 k runs), and utilization of spokesman (namely the Subway Diet king Jared Fogel) have lured the average consumer into the folly of thinking that Subway is the be all and end all of healthy eating. Subway wants you to think that you can do no wrong in the Subway sandwich line.
Subway has fooled us into thinking that they are the best healthy option out there and we fell for it head over heels. While Subway dose in fact carry healthy and nutritional options, there are parts of their menu that simply do not provide the kind of sustenance we were hoping for. In fact, it is pretty damn easy to run up the calorie count if you’re not careful.
Take a look below at highlighted sections of the Subway Nutritional Guide and see which are the worst sandwiches, breads, and sauces at the restaurant. The information may just shock you.
Note: I am not trying to label Subway as an unhealthy brand. I am simply advocating for a better understanding and a sharing of nutritional information for fast foods. If you found the information below to be surprising at all – please share…there is no better resource out there than your peers.
The Worst Sandwiches:
| Food Item | Calories | Cal. From Fat | Total Fat | Sodium | Carbs |
| 6” Chicken Bacon Ranch | 570 | 250 | 28 | 1080 | 47 |
| 6” Chipotle Steak w Cheese & Avocado | 560 | 250 | 28 | 1170 | 53 |
| 6 “ Pizza Sub | 490 | 220 | 24 | 1670 | 49 |
| 6 “ Spicy Italian | 480 | 220 | 24 | 1520 | 46 |
| 6 “ Tuna | 470 | 210 | 24 | 620 | 44 |
| 6” Big Philly Cheesesteak | 500 | 150 | 17 | 1310 | 51 |
6g of Fat Subs to Stay Away From:
| Food Item | Calories | Cal. From Fat | Total Fat | Sodium | Carbs |
| 6″ Smokehouse Chicken | 380 | 60 | 6 | 950 | 57 |
| 6″ Sweet Onion Chicken Teriyaki | 380 | 40 | 4.5 | 900 | 59 |
| 6 ” Roast Beef | 320 | 40 | 5 | 700 | 45 |
Breads to Avoid:
| Food Item | Calories | Cal. From Fat | Total Fat | Sodium | Carbs |
| 6″ Monterey Cheddar | 240 | 50 | 6 | 360 | 38 |
| 6″ Italian Herbs and Cheese | 250 | 45 | 5 | 490 | 40 |
| 6″ Roasted Garlic | 230 | 25 | 2.5 | 1260 | 45 |
Sauces:
| Food Item | Calories | Cal. From Fat | Total Fat | Sodium | Carbs |
| Chipotle Southwest | 100 | 90 | 10 | 220 | 1 |
| Mayonnaise | 110 | 110 | 12 | 80 | 0 |
| Zesty Italian (House Sauce) | 110 | 105 | 12 | 170 | 1 |
| Ranch | 75 | 73 | 8 | 205 | 0 |
The Freshest 