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Eating Fresh or Eating Flesh

Angelina W.
Feb 25

By: Angelina W.



We all have times when we decide to cut down on fast food and start eating healthily. Naturally, we open our phones and start to find healthy options on Uber Eats or Foodpanda. But are the foods you find truly healthy? For this blog, we’re zooming in on our all-time favorite “clean food” store, Subway.  


Subway is a large restaurant brand that sells signature sandwiches, wraps, and salads to customers. Subway also offers customers a customization option to make the sandwich according to their preferences. While every option on the Subway menu may seem healthy, some foods have a high content of sugar and sodium. To find the cleanest and healthiest options in Subway, consider avoiding the following items:


  1. Bacon:

    One serving contains two strips of bacon and each serving contains 170mg of sodium, only 30 mg away from the recommended amount of sodium per serving(200 mg). The fact that a single serving of bacon alone nearly meets the 200 mg sodium limit highlights just how quickly sodium levels can add up in a meal. Hence, including bacon in your sandwich may not be the best choice if you are aiming for a healthy meal plan. 


  1. Cookies:

    While cookies may not necessarily be added to the sandwich, it is an iconic “side-dish” that tempts many when finalizing a Subway order. While they may be sold at a healthy green food restaurant,  it doesn’t necessarily mean the cookies themselves are healthy. The nutrition label on the cookies shows that each cookie contains around 18.5 grams of sugar. The American Heart Association recommends that men should limit their daily sugar intake to around 36 grams while women should consume 25 grams of sugar per day. Subway cookies contribute significantly to the excessive consumption of sugar, so it is better to lower cookie consumption rates.


  1. Condiments:

    Even though Subway food provides a nutritious meal, its condiments are high in calories and sodium. For instance, yellow mustard has approximately 170mg of sodium per serving. While mustard has many health benefits, such as lowering blood sugar levels and offering protection from infection, it is important to note the alarmingly high content of sodium. Hence, it is not recommended that customers include too much mustard or other high-sodium condiments in their meals.


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These are some of the ingredients that are not necessarily “healthy” but are meals that Subway offers. It is important to understand that eating meals only from Subway does not indicate that you are consuming the right nutrients for your diet. Being aware of the nutritional contents in the ingredients can help you to select healthier options and ensure your dietary needs are met.


#healthybigback. Here’s our choice of a healthy Subway sandwich!


We recommend getting the 6-inch oven-roasted turkey on grain wheat bread.

  •  Turkey is the perfect choice for meat because it is low in fat and high in protein. Processed meat, such as salami and bacon are high in sodium and saturated fat, causing an increased risk of heart disease and high blood pressure.  

  • The grain wheat bread provides the necessary fiber that we need for our bodies. It allows us to have a better digestive system and help control our blood sugar levels.

  •  The sandwich should also include many vegetables, such as cucumbers, lettuce, onions, and tomatoes. These vegetables are low in calories but high in vitamins and minerals, providing us with the essential nutrients that we need to maintain a healthy body.

  •  The sauce for the sandwich should be vinegar, as vinegar can support our gut health by stimulating digestion. 





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Works Cited:


“Bacon (2 Strips).” Calories in Subway Bacon (2 Strips) and Nutrition Facts, www.fatsecret.com/calories-nutrition/subway/bacon-(2-strips).  Accessed 21 Jan. 2025. 


“How Much Sugar Is Too Much?” American Heart Association, 24 Sept. 2024, www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much. 


“Menu - Chocolate Chip Cookie: Subway.Com - Australia (English). Subway, www.subway.com/en-au/menunutrition/menu/product?ProductId=4615&MenuCategoryId=380&ak_r=c4cb0e2b-3c56-4188-bc9a-58d7332eb0ce.  Accessed 21 Jan. 2025.


Petre, Alina. “Is Mustard Good for You?” Healthline,, 10 Jan. 2020, www.healthline.com/nutrition/is-mustard-good-for-you#disease-protection. 


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