Think Your Getting A Healthy Meal at Subway?

Personal Training in Rockford - Real Results Fitness


I get questions about Subway quite frequently. Is Subway a healthy choice for Supportive Eating?

There are worse things out there but if you think these meals are healthy because its supported by “The Biggest Loser TV Show” think again! All the meats, breads, and even condiments are severely PROCESSED. Meaning they have huge list of ingredients and have had many things added to them or take away from their once natural state.

Subways is low fat but its doesn’t mean it can’t make you fat. Remember processed foods digest much quicker than natural foods and your body will burn little to no calories digesting them.

Subway once a week is probably better than McDonald’s but not by much.

We want to avoid things like: high fructose corn syrup, enriched and bleached flours, dextrose, corn syrup..and GUESS WHAT? THEY ARE IN THERE!

Take a Look:

Bread Ingredients

Italian Bread – Enriched flour (wheat flour, barley malt, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, sugar, contains less than 2% of the following: soybean oil, yeast, salt, wheat protein isolate, wheat gluten, dough conditioners (acetylated tartaric acid esters of mono- and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase [enzymes]), sodium stearoyl-2-lactylate, mineral oil. Contains soy and wheat.

Wheat Bread (this is NOT Whole Wheat)- Enriched flour (flour, malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, whole wheat flour, high fructose corn syrup, wheat gluten, contains less than 2% of the following: wheat bran, yeast, salt, soybean oil, dough conditioner (acetylated tartaric acid esters of mono-and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase (enzymes)], cracked wheat, sodium stearoyl-2-lactylate, caramel color (contains sulfites), dried honey preparation (honey powder, invert sugar, wheat starch, soy bran flour, silicon dioxide [anti-caking]), mineral oil. Contains soy and wheat.


Genoa Salami – Pork, beef, salt, water, corn syrup, dextrose, sugar, wine, sodium erythorbate, flavorings, sodium nitrate, spices, garlic, lactic acid starter culture, sodium nitrite. Pepperoni: Pork, beef, salt, dextrose, water, spices, corn syrup, paprika, oleoresin of paprika, flavorings, sodium erythorbate, lactic acid starter culture, sodium nitrite.

Ham: ham (cured with water), salt, dextrose, modified food starch (from corn), sodium phosphates, sodium erythorbate, smoke flavoring, and sodium nitrite.

Turkey Breast – Turkey breast, turkey broth, contains 2% or less of: carrageenan, dextrose, modified food starch (derived from corn), salt, seasoned salt (salt, sodium diacetate, flavoring), sodium lactate, sodium phosphate. * Browned in soybean oil.

HAM Ham cured with: water, dextrose, salt, potassium lactate, modified food starch (derived from corn), sodium phosphates, sodium diacetate, sodium erythorbate, smoke flavoring, sodium nitrite.

Roast Beef – Beef eye round or top round, water, dextrose, salt, sodium tripolyphosphate, onion powder, garlic powder. Coated with caramel color.

Turkey Bologna – Mechanically separated turkey, water, contains less than 2% of: salt, corn syrup solids, potassium lactate, dextrose, sodium diacetate, sodium erythorbate, sodium nitrite, flavorings.

Turkey Ham – Cured turkey thigh meat, salt, contains less than 2% of: potassium lactate, brown sugar, sodium tripolyphosphate, dextrose, sodium diacetate, sodium erythorbate, smoke flavor, sodium nitrite, water.

Turkey Salami – Dark turkey, mechanically separated turkey, water, salt, contains less than 2% of: potassium lactate, sugar, sodium tripolyphosphate, dextrose, spice and flavorings, sodium diacetate, sodium erythorbate, smoke flavor, sodium nitrite.

Tuna – Tuna, Subway regular mayonnaise, water, salt. Contains egg and fish.

Meatballs – Beef, water, soy protein concentrate, breadcrumbs (bleached wheat flour, sugar, salt, partially hydrogenated soybean and cottonseed oil, yeast), egg whites, salt, garlic powder, onion powder, Romano cheese (made from pasteurized sheep’s milk, culture, enzymes, salt), spice, dehydrated parsley, caramel color added. Marinara Sauce: tomato puree (water, tomato paste), crushed tomatoes, corn syrup, soybean oil, modified food starch, salt, dehydrated onions, parsley, spices, onion powder. Contains egg, milk, soy, and wheat.

Chicken Breast Strips – Boneless, skinless, chicken breasts with rib meat, water, soy protein concentrate, salt, modified food starch, chicken flavor (contains salt, autolyzed yeast extract, sugar, molasses, disodium inosinate, disodium guanylate, sodium phosphates), sodium phosphates. Contains soy.

Chicken Strips – (Teriyaki glazed): Subway Chicken Breast Strips (see above), teriyaki glaze (water, soy sauce [water, wheat, soybeans, salt and less than 0.1% sodium benzoate as a preservative], corn syrup, high fructose corn syrup, rice vinegar, modified food starch, tomato paste, garlic puree, ginger puree, oriental spice concentrate (sautéed ginger, chili garlic sauce [chili pepper, garlic, water, salt, sugar, rice vinegar, acetic acid, modified food starch], maltodextrin, sesame oil, salt, sugar, canola oil, soybeans, water, cornstarch, spice, wheat, natural flavoring, brown sugar, garlic powder, caramel color, vinegar and yeast extract), sesame oil, sesame seeds, distilled vinegar, dehydrated green onion, salt, dehydrated red bell pepper, natural flavor, spice, dehydrated onion). Contains soy and wheat.


American Cheese – (processed) Cultured milk and skim milk, water, cream, sodium citrate, salt, sodium phosphate, sorbic acid (preservative), citric acid, acetic acid, enzymes, lecithin. Contains milk.

Parmesan Cheese – Cultured part-skim milk, salt, enzymes, powdered cellulose to prevent caking. Contains milk.

Provolone Cheese – Cultured pasteurized milk, salt, calcium chloride, enzymes. Contains milk.


Fat Free Honey Mustard – High fructose corn syrup, water, Dijon mustard, prepared mustard, distilled vinegar, honey, modified food starch, cider vinegar, lemon juice concentrate, salt, phosphoric acid, artificial color (Titanium Dioxide), xanthan gum, dehydrated onion, sodium benzoate, and potassium sorbate (as preservatives), egg yolks, dehydrated garlic, artificial caramel color. Contains eggs.

Fat Free Sweet Onion – Sugar, water, corn vinegar, corn starch, modified food starch, spices, salt, toasted onion, dehydrated onion, poppy seeds, onion juice, sodium benzoate and potassium sorbate (as preservatives), dehydrated red bell pepper, caramel color, cucumber juice, calcium disodium EDTA added to protect flavor.

Mayonnaise light – Water, soybean oil, food starch-modified*, distilled vinegar, egg yolks, contains less than 2% of eggs, salt, spice, potassium sorbate* (a preservative), phosphoric acid*, calcium disodium EDTA added to protect flavor, DL-alpha-tocopheryl acetate (vitamin E), extractive of paprika, soy lecithin*, phylloquinone (Vitamin K1).* Ingredient not normally found in mayonnaise. Contains eggs.

Mayonnaise – Regular – Soybean oil, water, eggs, egg yolks, vinegar, contains less than 2% of salt, mustard flour, lemon juice concentrate, dried onions, dried garlic, calcium disodium EDTA (to protect flavor), paprika, natural flavor. Contains eggs.

Mustard – (yellow) Distilled vinegar, water, mustard seed, salt, turmeric, paprika, spice, natural flavor, garlic powder.

Mustard – (deli brown) Distilled vinegar, mustard seed, water, salt, spices, turmeric, natural flavor.

Oil – Canola oil, extra virgin olive oil.

Red Wine Vinegar – Red wine vinegar (5% acidity), sulfiting agent.


Chocolate Chip Cookies – Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, semi-sweet chocolate chips (sugar, chocolate liquor, cocoa butter, soy lecithin, vanilla), margarine, (palm oil, butter, water, salt, mono and diglycerides, sodium benzoate, natural flavor, citric acid, vitamin A palmitate, beta carotene), eggs, palm oil, water, molasses, baking soda, salt, natural and artificial flavor. CONTAINS: Wheat, milk, eggs and soy. (Due to the nature of how these cookies are displayed they may come in contact with other peanut or tree nut-containing cookies).

VEGETABLE INGREDIENTS (actually the best thing there)

Banana Peppers – Peppers, water, distilled vinegar, salt, calcium chloride, sodium benzoate (preservative), sodium metabisulfite (preservative), yellow #5, natural flavors, polysorbate 80.

Cucumbers – Fresh ripe cucumbers.

Green Peppers – Fresh green bell peppers.

Jalapeno Pepper Slices – Jalapeno peppers, water, distilled vinegar, salt, natural flavorings, calcium chloride, sodium benzoate (preservative).

Pickles – Cucumbers, water, distilled vinegar, salt, calcium chloride, sodium benzoate as a preservative, natural flavors, Polysorbate 80 and Yellow #5.

Lettuce – Fresh iceberg variety.

Olives – Ripe olives, water, salt, ferrous gluconate.

Onions – Jumbo red onions.

Tomatoes – Fresh red ripe tomatoes.


Other than the veggies and maybe the tuna you’re getting nothing that is good for you. The more processed the food is the less the thermic effect (calories burned during digestion) and the better chance this food will be stored as fat. You want the ingredients list of any food you buy and eat to be as small as possible. Eat real natural foods and your body composition will thank you.

Your Fitness and Nutrition Coach,
~David Modderman

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