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Subway Nutrition Guide: Best Choices for Kids

Subway Nutrition Guide: Best Choices for Kids

Peri Subway Sandwich ZoomWhen it comes to eating healthy meals, our first choice is to plan ahead and cook at home so you can ensure you’re cooking with healthy ingredients. However, we realize that families are constantly on the go, so we want to offer recommendations for healthier options at popular restaurants. Food selections for kids tend to be limited, so we’re focusing on the best choices that children are most likely to eat and enjoy.

Subway is a great choice for healthy options. It’s the first fast food restaurant to have meals certified by the American Heart Association! Look for the Heart-Check logo next to items on the menu that meet their health standards. It’s also the only fast food restaurant recognized by the Partnership for a Healthier America for the kid’s meals, which encourage kids to add lots of veggies to their subs. Today we are featuring these Fresh Fit for Kids Meals as smart choices for youngsters.

Here is the Subway Nutrition Guide: Best Choices for Kids:

Subway - Veggie Delite Kids Meal

Veggie Delite Kid’s Meal – If your child is a veggie lover, let them select their favorites and pile them up on freshly baked bread. Choosing the wheat bread over the white bread is a good decision. A bag of apples and some low-fat milk finish off this healthy offering.

Nutrition info:

Serving Size: Based on a regular 4″ sub

  • Calories: 150
  • Total Fat: 1.5 g
  • Dietary Fiber: 3 g
  • Carbohydrates: 29 g
  • Protein: 6 g
  • Sodium: 190 mg

Subway Black Forest Ham Meal

Black Forest Ham Kid’s Meal – Kids will enjoy this Black Forest ham sandwich loaded up with colorful veggies served on freshly baked bread. Choosing the wheat bread over the white bread makes it an even healthier choice. A bag of apples and some low-fat milk complete the delicous meal.

Nutrition info:

Serving Size: Based on a regular 4″ sub

  • Calories: 180
  • Total Fat: 2.5 g
  • Dietary Fiber: 3 g
  • Carbohydrates: 30 g
  • Protein: 10 g
  • Sodium: 450 mg

Subway Turkey Breast Kids Meal


Turkey Breast Kid’s Meal -Have your turkey-lover select their favorite veggies to top off their tasty sandwich on wheat instead of white bread. Complete the healthy meal with a bag of apples and some low-fat milk.

Nutrition info:

Serving Size: Based on a regular 4″ sub

  • Calories: 180
  • Total Fat: 2 g
  • Dietary Fiber: 3 g
  • Carbohydrates: 30 g
  • Protein: 10 g
  • Sodium: 380 mg

Subway Roast Beef Kids Meal

Roast Beef Kid’s Meal – If your child has a taste for roast beef, encourage them to add lots of fresh veggies and to choose the wheat bread over the white bread. Again, add a bag of apples and some low-fat milk to complete the meal.

Nutrition info:

Serving Size: Based on a regular 4″ sub

  • Calories: 200
  • Total Fat: 3 g
  • Dietary Fiber: 4 g
  • Carbohydrates: 30 g
  • Protein: 14 g
  • Sodium: 390 mg

In addition to the nutrition information shared above, the Subway website offers healthy ideas for the classroom and home. Also make sure to check out the complete Subway Menu and Nutrition Guide to see the healthy options that are available to you.

Looking for simple, healthy recipes to make at home? Check out our weekly recipes shared every Wednesday. Make sure to check back each week for more healthy ideas!

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