There are few things more comforting than roasted chicken. It’s simple, homey, and wholesome. That’s why it’s so popular among fast-food chains. You can find roasted chicken at subway. The Subway roast chicken nutrition facts are pretty standard across all of their locations.
The protein content is always high, and there isn’t much fat or carbs to speak of. This makes eating a sandwich from there a healthier option than some other fast-food chains that serve fried chicken with a side of fries and gravy. With that being said, let’s take a closer look at the nutrition facts to see if roast chicken at Subway is worth your while or not.
What is the nutrition of a subway roasted chicken?
Roasted chicken is one of the healthiest choices on Subway’s menu. It has more protein than almost any other non-meat protein on its menu. A 6-inch roasted chicken sub has 28 grams of protein. But it’s not just protein that roasted chicken has to offer.
A small sandwich has 25% of your daily iron intake. It has plenty of B vitamins and nearly half of your daily calcium intake. With that being said, roasted chicken does contain some sodium. Even without any additional seasonings, it has plenty of sodium. It has 830 milligrams of sodium, which is about half of your daily sodium intake.
Benefits of eating roast chicken at Subway
Roasted chicken has few ingredients. It is almost entirely protein, making it a wholesome and nutritious choice. You don’t have to worry about it being loaded with sodium and preservatives. It is also very low in carbohydrates and fat, so it’s a good choice if you are watching your diet. The protein in roasted chicken will help you maintain your muscle mass as you age.
Nutrition of the classic roasted chicken sandwich
A 6-inch sandwich has 7 grams of fat, 100 calories, 7 grams of carbs, and 28 grams of protein. It also has ample amounts of iron, protein, and calcium. The classic roasted chicken sandwich has 12% of your daily iron intake. It also has 15% of your daily calcium intake.
The fat in a roasted chicken sandwich comes from the mayo and oil that is used to make it. The sodium content of the sandwich comes from the seasoning and the mayo. A 6-inch roasted chicken sandwich has 700 milligrams of sodium.
Nutrition of the avocado and Greek yogurt roasted chicken sandwich
A 6-inch avocado and Greek yogurt roasted chicken sandwich have 15 grams of fat, 110 calories, 10 grams of carbs, and 28 grams of protein. It also has 9% of your daily iron intake and 9% of your daily calcium intake. The fat in this sandwich comes from avocado and Greek yogurt. It also has a large amount of sodium. A 6-inch avocado and Greek yogurt roasted chicken sandwich have 1010 milligrams of sodium.
Nutrition of the spinach and feta roasted chicken sandwich
A 6-inch spinach and feta roasted chicken sandwich have 8 grams of fat, 100 calories, 4 grams of carbs, and 28 grams of protein. It also has 13% of your daily iron intake and 13% of your daily calcium intake. The savory feta cheese and hearty spinach make for a very filling sandwich. And the fat in the feta and mayo will make you feel full and satisfied.
The only downside is that it has a high amount of sodium. A 6-inch spinach and feta roasted chicken sandwich have 1050 milligrams of sodium.
The problem with Subway’s Roasted Chicken Sandwich
There are some serious issues with the roasted chicken sandwich. The first and most obvious is that it has a high amount of sodium. The fat in the mayo and the oils that they use to cook the chicken will make you feel full, but the sodium content will make you retain the water that the fat and protein would have otherwise let you shed.
The second issue is that the sandwich has very little fiber. With only 4 grams of carbohydrates, eating a sandwich from Subway will not keep you full for very long. This may lead you to overeat later in the day. The third and final issue is that the sandwich has very few vitamins and minerals. The only vitamins and minerals in significant quantities are fat and protein.
Final thoughts: Is Roasted Chicken At Subway Worth It?
The roasted chicken sandwich at Subway is not the most balanced. It is low in fiber, vitamins, and minerals but high in fat and protein. While protein is important, we also need vitamins and minerals to operate at optimal levels. If you ever find yourself craving roasted chicken, try to make it at home. You can season it with herbs and spices, or even make a tasty marinade with citrus. This will allow you to control the sodium content and other ingredients.