Pros of Restaurants

Subway offers an improved variety of healthy meal options than many other fast food restaurants. In general, Subway’s foods are low in sugar and a reliable way to obtain fiber and protein, however, many are also loaded with fat and sodium.Subway reminds you to “eat fresh,” but their popular tagline doesn’t exactly tell the complete nutritional story. Subway offers healthy meals, but not everything on their menu will work for you.

Most of Subway’s healthiest items are from their Fresh Fit menu. These things are low in calories an d fat, and an excellent source of protein. Most have earned Heart Check Certification status from the American Center AssociationTrusted Source (AHA).

According to the article History of Restaurants the restaurant as we realize it today is necessary which would make one think it has been here for a long time. However, the restaurant as is known today is something that has recently developed. This is not t say that there were no restaurants sever beforeal decades ago. Commercial eateries were available, however the choice of menu was not was not offered. Most commercial eating places prepared only one type of dish. The food was served but was not eaten at the restaurant and there were specific times at which the food was served. The commercial eating places were meant for travellers who bought the food as they proceeded with their journey. The first restaurant was in France that belonged to Boulanger a soup vendor who opened a shop where he dished up his customers a number of dishes. The definition of “restaurant” first originated from France which meant “restorative” which described soup and hot broth available inside. This term was then adopted by a great many other countries to refer to an eating place offering a variety of foods and drinks.

Restaurants are a great place for folks who are unable to cook at home to come and revel in a make mealsed meal. Most restaurants take pride in their degree of cleanliness and one can either choose to eat the food at the restaurant or take the food and it at your convenience in another location. Many people who prefer to eat out do not simply do so due to food; for the reason that this way, they can be able to interact with different people. Restaurants are also a great spot to have events reducing he burden of cooking at home.

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 junk food restaurant to earn Heart Check Certification.

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

Sandwiches
Heart Check Certification only pertains to the following sandwiches when they’re made using 9-grain wheat bread, lettuce, tomatoes, green peppers, onions, and cucumbers. Also, remember 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.

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 the following.

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.

Here is a list of latest and up-to-date Subway Canada Menu Prices (Canada).

ITEM PRICE

Featured Items

Crispy Chicken Sandwich $7.05
Crispy Chicken Sandwich Combo $10.68

Subs

Turkey Breast Sub $6.60
Beyond Meatball™ Marinara Sub $7.69
Steak & Cheese Sub $7.54
Beyond Meatball™ Sub $7.69
Black Forest Ham $5.27
Tuna Sub $6.47
Chicken and Bacon Ranch Melt $8.07
Veggie Patty Sub $5.92
Cold Cut Combo Sub $5.38
Italian B.M.T.® Sub $6.59
Meatball Marinara Sub $5.34
Oven Roasted Chicken Sub $7.41
Roast Beef Sub $6.39
Subway Club® $7.25
Sweet Onion Chicken Teriyaki Sub $7.66
Pizza Sub Melt $5.48
Turkey Breast & Black Forest Ham Sub $6.39
Veggie Delite® Sub $4.99
BBQ Pulled Pork $7.29
Egg Salad Sub $5.07
Spicy Italian Sub $6.18
Subway Melt® $6.59
B.L.T. Sub $5.49
BBQ Rotisserie Style Chicken $7.35

Combos

Beyond Meatball™ Marinara Sub Combo $11.35
Beyond Meatball™ Sub Combo $11.35
Black Forest Ham Combo $8.93
Chicken and Bacon Ranch Melt Combo $11.72
Cold Cut Combo Sub Combo $9.03
Italian B.M.T.® Sub Combo $10.25
Meatball Marinara Sub Combo $9.02
Oven Roasted Chicken Sub Combo $11.08
Roast Beef Sub Combo $10.09
Steak & Cheese Sub Combo $11.21
Subway Club® Combo $10.95
Sweet Onion Chicken Teriyaki Sub Combo $11.34
Tuna Sub Combo $10.14
Turkey Breast Sub Combo $10.26
Pizza Sub Melt Combo $9.13
Turkey Breast & Black Forest Ham Sub Combo $10.19
Veggie Delite® Sub Combo $8.67
BBQ Pulled Pork Combo $10.99
Egg Salad Sub Combo $8.67
Spicy Italian Sub Combo $9.86
Subway Melt® Combo $10.29
Veggie Patty Sub Combo $9.33
B.L.T. Sub Combo $9.07
BBQ Rotisserie Style Chicken Combo $11.07

Salads

Everything but the bread! Turn any one of your favourite sandwiches into a salad. Add crunch to your meal with chopped lettuce, red onions, tomatoes, cucumbers, and much more!
Chicken & Bacon Ranch Salad $10.25

Combos Sandwichs / Subs Combo

Jambon forêt noire Combo / Black Forest Ham Sub Combo $9.46
Poulet grillé combo / Oven Roasted Chicken Sub Combo $11.57
Ranch poulet et bacon gratiné combo / Chicken and Bacon Ranch Melt Combo $11.88
Boulettes Beyond Meat® Combo/Beyond MeatballTM Sub Combo $11.89
Steak et fromage Combo / Steak & Cheese Sub Combo $11.76
Italien B.M.T.ᴹᴰ combo / Italian B.M.T.® Sub Combo $10.56
Rosbif Combo / Roast Beef Sub Combo $10.64
Subway Clubᴹᴰ Combo / Subway Club® Combo $11.79
Poulet teriyaki aux oignons doux Combo / Sweet Onion Chicken Teriyaki Sub Combo $11.66
Thon Combo / Tuna Sub Combo $10.19
Dinde Combo / Turkey Breast Sub Combo $10.46
Végé-déliceᴹᴰ Combo / Veggie Delite® Sub Combo $8.90
Pizza sub gratiné Combo / Pizza Sub Melt Combo $9.36
Boulettes marinara Beyond Meat® Combo/Beyond Meatball TM Marinara Sub Combo $11.89
Côtelettes de porc gratiné Combo/BBQ Rib Melt Combo $11.09

Sandwichs / Subs

Jambon forêt noire / Black Forest Ham Sub $5.25
Ranch poulet et bacon gratiné / Chicken and Bacon Ranch Melt $7.67
Poulet grillé / Oven Roasted Chicken Sub $7.37
Steak et fromage / Steak & Cheese Sub $7.56
Combiné de viandes froides / Cold Cut Combo Sub $5.15
Poulet teriyaki aux oignons doux / Sweet Onion Chicken Teriyaki Sub $7.45
Rosbif / Roast Beef Sub $6.44
Subway Clubᴹᴰ / Subway Club® Sub $7.59
Thon / Tuna Sub $5.98
Dinde / Turkey Breast Sub $6.25
Végé-déliceᴹᴰ / Veggie Delite® Sub $4.69
Pizza sub gratiné / Pizza Sub Melt $5.15
Côtelettes de porc gratiné/BBQ Rib Melt $6.89
Boulettes marinara Beyond Meat®/Beyond MeatballTM Marinara Sub $7.69
Boulettes Beyond Meat® /Beyond MeatballTM Sub $7.69

Footlong Subs

Veggie Patty Footlong $11.99
Veggie Patty Sub Footlong $11.99

Wraps & Grilled Ciabattas

Garlic Steak & Bacon Grilled Ciabatta $7.69
Smoky Honey Mustard Chicken & Bacon Grilled Ciabatta $7.68
Grilled Cheese & Bacon Grilled Ciabatta $5.61

Wraps et Paninis / Wraps & Paninis

Steak aïoli et bacon / Garlic Steak & Bacon Grilled Ciabatta $7.66
Poulet à la moutarde fumée au miel et bacon / Smoky Honey Mustard Chicken & Bacon Grilled Ciabatta $7.69
Wrap signature poulet César / Chicken Caesar Signature Wrap $9.89
Wrap signature dinde, bacon et guacamole / Turkey, Bacon & Guacamole Signature Wrap $9.88
Ciabatta poulet à la moutarde fumée au miel / Smoky Honey Mustard Chicken & Bacon Grilled Ciabatta $7.69
Ciabatta steak aïoli et bacon / Garlic Steak & Bacon Grilled Ciabatta $7.69
Fromage fondu et bacon / Grilled Cheese & Bacon Grilled Ciabatta $5.49

Mighty Melts Combo

Roast Beef Mighty Melt Combo $7.61
Chicken Mighty Melt Combo $7.52
Turkey Mighty Melt Combo $7.52
BBQ Pulled Pork Mighty Melt Combo $7.09

Rapido Grillé / Mighty Melts

Rapido Grillé au rosbif / Roast Beef Mighty Melt Combo $7.99
Rapido Grillé au poulet / Chicken Mighty Melt Combo $7.99
Rapido Grillé à la dinde / Turkey Mighty Melt Combo $7.99
Rapido Grillé au poulet épicé / Spicy Chicken Mighty Melt Combo $6.63

Salad

Turkey Breast Salad $8.73
Veggie Delite® Salad $7.19
Black Forest Ham Salad $7.48
Cold Cut Combo Salad $7.54
Italian B.M.T.® Salad $8.78
Roast Beef Salad $8.58
Steak & Cheese Salad $9.74
Subway Club® Salad $9.47
Sweet Onion Chicken Teriyaki Salad $9.78
Tuna Salad $8.58
Oven Roasted Chicken Salad $9.56

Salades / Salads

Salade Dinde / Turkey Breast Salad $8.52
Salade Végé-déliceᴹᴰ / Veggie Delite® Salad $6.89
Salade Jambon Forêt Noire / Black Forest Ham Salad $7.48
Salade Ranch poulet et bacon gratiné / Chicken and Bacon Ranch Salad $9.97
Salade Combiné de viandes froides / Cold Cut Combo Salad $7.38
Salade Italien B.M.T.ᴹᴰ / Italian B.M.T.® Salad $8.55
Salade Rosbif / Roast Beef Salad $8.65
Salade Steak et fromage / Steak & Cheese Salad $9.77
Salade Subway Clubᴹᴰ / Subway Club® Salad $9.79
Salade Poulet teriyaki aux oignons doux / Sweet Onion Chicken Teriyaki Salad $9.69
Salade Thon / Tuna Salad $8.21
Salade Poulet grillé / Oven Roasted Chicken Salad $9.60

Breakfast

Bacon & Egg English Muffin $3.28
Ham & Egg Breakfast Wrap $5.39
Sausage & Egg English Muffin $3.28
Ham & Egg English Muffin $3.28
Bacon & Egg Croissant $4.70
Bacon & Egg Breakfast Wrap $5.39
Sausage & Egg Breakfast Wrap $5.39
Sausage & Egg Croissant $4.70
Ham & Egg Croissant $4.70
Egg & Bacon English Muffin $3.29
Egg & Sausage English Muffin $3.29
Egg & Ham English Muffin $3.29
Egg & Cheese English Muffin $3.29

Sides

Six Cookies $4.28
Twelve Cookies $6.66
SunChips® Harvest Cheddar $1.74
Baked Lay’s® $1.74
Chocolate Chunk Cookie $1.15
Lay’s® Classic $1.74
Chocolate Chip with M&M’s® Cookies $1.11
Chocolate Chip with M&M’s® Cookie $1.14
Doritos® Nacho Cheese $1.74
Chocolate Chip with M&M’s® Candies Cookies $1.08
White Chip Macadamia Nut Cookie $1.14
6 Cookies @ $5.54
Chocolate Chunk Cookies $1.09
White Chip Macadamia Nut Cookies $1.09
8 pc Potato Bites $1.99
6 pc Potato Bites $1.63
6 Cookies $4.35
12 Cookies $7.77

À-côtés / Sides

Six biscuits / Six Cookies $5.02
Douze biscuits / Twelve Cookies $7.23
SunChips cheddar De Campagne / SunChips Harvest Cheddar $2.00
Cuites au four Lay’s / Baked Lay’s® $1.99
Lay’s Classique / Lay’s Classic $2.00
Doritos fromage nacho / Doritos Nacho Cheese $2.00
Biscuit pépites de chocolat avec bonbons M&M’s / Chocolate Chip with M&M’s® Candies Cookie $0.99
Biscuit au chocolat / Chocolate Chunk Cookie $1.00
Biscuit pépites sucrées et noix de macadamia / White Chip Macadamia Nut Cookies $1.00

Kids’ Pak

You no longer have to sacrifice nutrition or flavour when you’re short on time. Each meal includes a delicious Buddy Fruits® with a bottled water to wash it down for a meal that kids will love.
Kids’ Veggie Delite $5.38

Beverage

Pepsi® $2.88
Aquafina® $2.87
Tropicana® Orange Juice $2.87
Gatorade G2TM Fruit Punch $2.92
Diet Pepsi® $2.88
Pure Leaf® Lemon Iced Tea $2.86
Brisk® Lemon Iced Tea $2.89

The least healthy meals at Subway
Not every Subway meal is healthy. These menu items will be the least nutritious choices.

Kids can eat healthy at Subway, too
Subway features four meals for kids that are Heart Check Certified. Each meal comes with a mini sandwich, apple slices, and low-fat milk. Remember, you can order a youngster meal by yourself! The nutrition facts for the sandwiches only are the following.

The best and worst Subway toppings
The right toppings can make or break the nutrition value of your Subway meal. Healthy topping options include:

cucumbers
spinach
lettuce
tomatoes
onions
bell peppers
banana peppers
jalapenos
avocado
sweet onion dressing
vinegar
mustard
Not-so-healthy topping choices are:

chipotle southwest dressing
ranch dressing
oil and vinegar dressing
bacon
pepperoni
meatballs
sausage
cheese
mayonnaise

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