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Wednesday, September 19, 2018

Is subway a healthy fast food joint?

Let's take a tour of the Indian version of America's oldest fast food joint  offering wide range of subs and sandwiches with exotic dressings, Subway.


Introduction- What is Subway?

Subway is an American fast food brand that is famous for its subs, salads and sandwiches.  What’s exciting about subway is the range of vegetables they offer and the fat-free, non-fat free sauces that come along with it. They have a variety of subs, salads and sides to chose from.



Subway has its store in 110 countries with the United States having the maximum number of stores with and encapsulating strength of 25,000 stores. Wikipedia shows it has 43,306 stores across the world.



Best Sub combination:  Veggie Delite ( Parmesan Oregano or Multi-Grain with cheese roasted – Sauces: Mayo, Southwest, Honey mustard, Mint, sweet onion

Best Cookie: Double choco chip cookie 210 calories

Must try: Chocolate truffle cake (Rs 100)

Least calorie sub-combination:  Italian bread with cheese, all vegetables, Sauces- mustard (10 calories) and vinegar (0 calories)


What is a Sub?

Sub is like adjoined two breads with one side open where you put in all your veggies and sauces.  How healthy can be your sub depends on the way you make it.



To order online: Log into Subway website ( which is -  .com/en-IN)

Subway & it’s history

Subway is a more than a fifty-year-old brand by Fred DeLuca and Peter Buck with their headquarters in Connecticut, US. In 1965, Fred DeLuca borrowed $1,000 from his friend Peter Buck and started "Pete's Super Submarines" in Connecticut. DeLuca's wanted to earn enough to pay tuition for his medical school, and Buck's doctorate in physics. In 1968, the sandwich shop was renamed "Subway".

The first Subway opened in Fresno, California, in 1978.
The first Subway outside of North America opened in Bahrainin December 1984.
The first Subway in the United Kingdom was opened in Brighton in 1996.

In 2004, Subway opened so many stores that it surpassed the number of McDonald's stores inside U.S. Walmart stores in 2007. Since then, Subway has consistently ranked in Entrepreneur magazine's Top 500 Franchises list. In 2015, it ranked #3 on the "Top Global Franchises" list and #1 as the "Fastest Growing Franchise".  At the end of 2010, Subway became the largest fast food chain worldwide, with 33,749 restaurants – 1,012 more than McDonald's.


In January 2015, Suzanne Greco took over the running of Subway from her brother Fred DeLuca, who had been CEO, but had been ill with leukemia for two years (he died in September 2015), and became president and CEO.

In 2016, Subway closed hundreds of restaurants in the U.S., experiencing a net loss in locations for the first time. However, with 26,744 locations, it remained the most ubiquitous restaurant chain in the U.S. (with McDonald's in the #2 spot). Also in 2016, Subway announced a new logo for the franchise, to be implemented in 2017.  

In July, 2017, Subway unveiled redesigned restaurants, dubbed "Fresh Forward." Features included self-order kiosks; USB charging ports at tables; and new menu items, including additional condiments, and bread made without gluten. In 2017, the chain closed more than 800 of its U.S. locations. In April 2018, the chain announced it would close about 500 more this year. According to Abha Bhattarai of The Washington Post, this is a result of three consecutive years of falling profits, and foot traffic in Subway stores reduced by 25 per cent since 2012. 

Menu :




  • Sandwiches/Subs and breakfast 

Subway has a wide variety of subs in both vegetarian and non- vegetarian.
Some of the veg options are aloo Patty, veggie delite, chatpata chana patty, corn and peas, Hara bhara kabab, paneer tikka, veg patty. Non veg options are chicken tandoori, chicken tikka, chicken teriyaki, tuna, roasted chicken. There are other options as well. Below is the list of subs offered by the giant American fast food joint. My favourite in this is veggie delite.

The breakfast menu of Subway is comparatively smaller. They have Cheese and egg, chicken slice, egg and cheese and then they have western egg and cheese. But all these are not available at every store. So check in before you plan to visit your nearest subway store.


  • Salads 

Subway has one of the best tastings salads across the country, The only reason for this is that you can experiment and create your own salad as per your taste. I personally put all the sauces together. It may not be very healthy but it's very tasty and mouthwatering. It's also a full meal. In the beginning, you might only feel, that this is not even at par with your appetite but at the end of the meal you have nothing but a smile on your face with a full filled stomach. There is no doubt it is costlier. So if you don't want to spend more on a salad, you can always go for their sub.



  • Sides and Drinks 

Sides are the most important part of my sub. Subway mainly offers two sides, Chips and cookies.
Subway has various Lays flavours, but mainly classic salted. This varies from store to store.
the yummiest part is the 15 sec micro-ed cookie you eat right after your sub. Remember to finish your sub first and then get your cookie warm to have the best experience. They also offer cold drinks, minute maids and coffee. Many of them also offer chocolate truffle pastry on sides.


Calorie Count Charts

Health does go for a toss when you add lots of their dressings and sauces to your sub or salad. Most people who come to the subway are looking for a healthier option to eat. It not fair for all the health junkies to give in to all calories. below id a calorie chart that gives an exact amount of calories every subway sandwich and dressing has. It is important to eat with mind and not let the craving for unhealthy sauces take over you. I personally check for the calories each time and decide the amount of calorie I want to intake. This helps me in taking a mindful decision.



Calorie count in the sauces





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