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Is Subway really healthy?

The bottom line. Subway offers a better variety of healthy meal options than many other fast food restaurants. In general, Subway's meals are low in sugar and a decent source of fiber and protein, however, many are also loaded with fat and sodium. Part of Subway's appeal is that you can customize your meal.

healthline.com - Subway Nutrition: Which Options Are Actually Healthy? - Healthline

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Subway reminds you to “eat fresh,” but their popular tagline doesn’t exactly tell the entire nutritional story. Subway offers healthy meals, but not everything on their menu is good for you. Read on for a breakdown of Subway’s healthy and not-so-healthy meal choices. Most of Subway’s healthiest items are from their Fresh Fit menu. These items are low in calories an d fat, and high in protein. Most have earned Heart Check Certification status from the American Heart Association (AHA). This means the meal is certified to meet the AHA’s nutritional requirements as a heart-healthy option. According to Subway’s website, they’re the first fast food restaurant to earn Heart Check Certification.

Here are the nutrition facts for some of Subway’s healthiest meals.

Sandwiches

Heart Check Certification only applies to the following sandwiches when they’re made with 9-grain wheat bread, lettuce, tomatoes, green peppers, onions, and cucumbers. Also, note that the sodium amount meets the guidelines only if it is the only thing you eat. If you add chips, this amount will most likely be higher than the allotted amount. Sandwich Calories Fat Sodium Protein Fiber Sugar Carbs Six-inch black forest ham sandwich 290 4.5g 800mg 18g 5g 8g 46g Six-inch turkey breast sandwich 280 3.5g 760mg 18g 5g 7g 46g Six-inch roast beef sandwich 320 5g 670mg 25g 5g 7g 45g Six-inch veggie delite sandwich 230 2.5g 280mg 8g 5g 7g 44g Six-inch subway club sandwich 310 4.5g 850mg 23g 5g 8g 46g Six-inch sweet onion chicken teriyaki sandwich 370 4g 770mg 25g 5g 16g 58g Six-inch rotisserie style chicken sandwich 247 6g 550mg 29g 5g 7g 45g Six-inch oven roasted chicken sandwich 320 5g 610mg 23g 5g 8g 46g

Salads

Several of Subway’s salads have earned Heart Check Certification. Each salad includes lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives, and (if applicable) a meat protein. The nutrition facts for Heart Check Certified salads are as follows. Salad Calories Fat Sodium Protein Fiber Sugar Carbs Oven roasted chicken breast salad 130 2.5g 280mg 19g 4g 6g 9g Veggie delite salad 50 1g 75mg 3g 4g 6g 9g Black forest ham salad 110 3g 600mg 12g 4g 8g 11g Roast beef salad 140 3.5g 460mg 19g 4g 7g 10g Subway club salad 140 3.5g 640g 18g 4g 7g 11g Heart Check Certification only applies to the salads if they’re served with Sweet Onion salad dressing. The dressing adds 40 calories, 0g fat, 85mg sodium, 8g sugar, and 9g carbs to each salad’s nutrition tally.

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Are boiled eggs good for you?

Hard-boiled eggs are an excellent source of lean protein. They'll fill you up without packing in too many calories, which is helpful if you want to lose weight. The protein in hard-boiled eggs also works alongside vitamin D to promote prenatal development.

webmd.com - Health Benefits of Boiled Eggs - WebMD

How do you like your eggs? Eggs have lots of nutrients, but the health boost you get depends on the way you prepare the meal. Although there are tons of different ways to serve them up, the benefits of boiled eggs can go a long way. In terms of preparation, the only difference between soft-boiled and hard-boiled eggs is how long they spend cooking. There are plenty of nutrients in boiled eggs regardless of how long they're in the heat, but harder-boiled eggs are a better bet when it comes to avoiding harmful bacteria like salmonella. Health Benefits They're tasty, they're filling, and they're good for your health at any age. Here are some examples of the health benefits of hard-boiled eggs. Weight Loss Hard-boiled eggs are an excellent source of lean protein. They'll fill you up without packing in too many calories, which is helpful if you want to lose weight. Prenatal Bone Strength The protein in hard-boiled eggs also works alongside vitamin D to promote prenatal development. These elements support your baby’s teeth, bones, and general growth throughout pregnancy. Reduced Cholesterol Boiled egg whites are healthier than some of their other forms. After boiling, take out the yolks to enjoy a low-cholesterol snack. Source of Choline Choline is important for cellular maintenance and growth, and hard-boiled eggs are the top source of it in the US diet. Prevent Macular Degeneration Lutein and zeaxanthin, which are found in boiled eggs, have antioxidant and anti-inflammatory properties that help maintain your eye health. Increased Mental Energy The combination of healthy elements like protein and choline in hard-boiled eggs helps to get your brain going, especially just after breakfast.

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