5 Expert Approved, Diet Friendly Orders At Subway!

Are you among the millions of modern dieters around the globe looking for healthy and tasty meal options that are diet expert approved? You probably know that Subway is considered a leading provider of subway tuna recipes at your convenience. But are you choosing the right tuna recipe?

Your current favorite Subway tuna recipe could be hindering your diet efforts. Do not fret! There are healthy options that will not only keep you on track but accelerate your healthy lifestyle as well.

Now, it is not recommended to immediately run to Subway and grab that loaded foot-long with extra cheese if you are looking for dietician-approved recipes!

Follow our advice for five diets friendly, expert backed Subway tuna recipes that will satisfy your hunger and keep your macronutrients in check! You could as well click here to know more about subway tuna recipes.​

Why Subway Benefits Your Diet Plan

There is a good chance you can find a Subway close by, perhaps even in your neighborhood. Subway is one of the most widespread and popular food chains in the world, and for good reason.

Subway recipes are completely customizable, and you will find options that perfectly suit your palate and your diet plan (whatever that may be)!

Not only Subway is affordable but you also will be receiving a full meal of protein, healthy fats, and carbohydrates to give you long-lasting energy and keep you full for hours. It is easy to cut down on sugars, high sodium, and belly bloating, and trans fats while still enjoying a Subway tuna sandwich!​

Dietitian Recommendations

It is important to consider the ingredients of the food you are eating. It is easy to fit delicious sandwiches and tuna recipes into your daily nutritional regime as long as you don't go overboard with unhealthy and unnecessary ingredients.

Did you know the vast majority of adults consume an alarming amount of sodium daily? The average North American consumes over 3,400 mg of sodium daily! The 2015-2020 Dietary Guidelines for Americans recommends adults consume no more than 2300 mg of sodium per day.

Another important factor to take into consideration is protein. Ah, protein- a highly debated word among dieticians, nutritionists, and fitness experts to this day.​

While protein ingestion might vary for professional athletes or body builders, the average health enthusiast should not have to worry about consuming adequate levels of protein on a daily basis.

Adults are recommended to intake 46-56 grams of digestible protein a day, according to the 2015-2020 Dietary Guidelines for Americans. Consider this simple method of rationing your protein: At least 10% of your daily calories should come from protein, but not more than 35%. That's about 1/3 of your daily allocated food.

One of the biggest mistakes which dieters make is ignoring their sugar ingestion. Do not be fooled by all sugar-free' or all zero calories' labels- there are many disguised labels for sugar on the market today.

A study in the US showed an average sugar intake of adults that is 76.7 grams per day- that's 19 teaspoons of sugar a day! Our top choices for Subway sandwiches offer you well-balanced meal options that are low in calorie but most importantly within the recommended health guidelines of leading nutritional experts.​

Would you be surprised to find that the star ingredient our leading sub-option is tuna? If you eat tuna regularly you undoubtedly understand the numerous health benefit of adding tuna to your diet rotation.

If you are unconvinced why you should be choosing tuna as your new staple Subway sandwich, we are here to tell you why you need it in your healthy diet!​

Health Benefits Of Tuna

Tuna is an optimal protein for supporting your heart health. Tuna contains high levels of omega-3 fatty acids, which lower your risk of cardiovascular disease.

DHA and EPA are components of omega-3's fats that lower your blood triglyceride levels, meaning you are reducing your chance of blood clots forming. Omega-3 also helps to prevent strokes and heart attacks.

Tuna is an excellent lean protein that supports weight loss. A three-ounce serving allocates 50% of your recommended daily protein and is only 110 calories. This is a low-calorie meal that will give you boundless energy while keeping your calorie intake at an appropriate level for your age and weight.

You should be pleased to learn that tuna is naturally very high in potassium and low in sodium. Diets that are high in potassium and low in sodium help control high blood pressure.

There is no doubt that tuna is one of the best —if not the best- lean protein that experts recommend to support health and longevity.​

Top 5 Subway Tuna Sandwiches

Our favorite tuna based Subway sandwich recipes are listed below, and you can bet they fit the guidelines of expert dieticians.

We have provided the ingredients and all the important nutritional information you need. Use these recipes as guidelines to help you reach your diet and nutritional goals. The nutritional values for all recipes are based on six-inch subs:

1. Tuna Melt on Italian Bread- Swiss Cheese and Veggies, No Dressing

  • 520 calories
  • 29 grams of fat
  • 700 mg sodium
  • 40 grams carbohydrates
  • 24 grams protein
  • 6 grams sugar

2. Tuna Sandwich on Flatbread-Swiss Cheese and Veggies, No Dressing

  • 520 calories
  • 29 grams of fat
  • 1310 mg sodium
  • 40 grams carbohydrates
  • 23 grams protein
  • 2 grams sugar

3. Tuna Melt on Whole Wheat- Provolone Cheese, Jalapenos, Olive Oil Dressing

  • 560 calories
  • 33 grams of fat
  • 890 mg sodium
  • 42 grams carbohydrates
  • 24 grams protein
  • 5 grams sugar

4. Tuna Sandwich on Italian Bread- Provolone Cheese, Mayonnaise, Veggies

  • 620 calories
  • 40 grams of fat
  • 930 mg of sodium
  • 41 grams carbohydrates
  • 23 grams protein
  • 6 grams sugar

5. Tuna Sandwich on Whole Wheat- No Dressing, No Cheese, Veggies

  • 480 calories
  • 25 grams of fat
  • 580 mg sodium
  • 44 grams Carbohydrates
  • 20 g protein
  • 7 grams sugar

Keep in mind that you are free to add dressing and other toppings to these Subway tuna recipes, however, calorie information will vary. Feel free to advise the nutritional guidelines at Subway to ensure you are choosing the healthiest tuna sub possible!

Before you run out the door to order your delicious and heart-healthy tuna sub sandwich from Subway- hold on! We have a few bonus tips for you that are certainly expert-approved and will accelerate your diet goals!​

  • Choose the six-inch tuna sub over a foot-long to keep calories and sodium intake low
  • Skip sugary soda- Subway offers free water and even fresh-brewed tea!
  • Skip chips- You can add apples, raisins, or yogurt to your combo meal instead
  • Watch the dressing- it can add hundreds of calories! Olive oil is a healthy alternative
  • Load up on veggies- Tuna pairs wonderfully with the vegetable Subway offers to
  • Avoid cheese- If you can, it is a trick to keep fat content low

Now that you have an arsenal of science-based nutritional research, you are prepared to make the healthiest, dietician-approved meal choices that will support your journey to prolonged health and wellness! Get that tuna while it's hot!

About the Author Lita Watson:

Hi there! I’m Lita, voice of Quick Easy Cook and I’m absolutely in love with cooking blogs. I’m a beginner in cooking and i try my best to make it quick and easy. Even though, it’s not always quick and easy to keep up with fancy dinners… so i keep learning and blogging about quick and easy ways to create delicious and yummy foods for my two kids and a wonderful husband.

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