Is the Tuna at Subway Healthy?
Subway, a popular fast-food chain, is known for its sandwiches and salads, but one of its most iconic menu items is its tuna salad sandwich. Made with tuna mixed with mayonnaise, onions, and other seasonings, the tuna salad at Subway has been a favorite among customers for years. But is it really a healthy option? In this article, we’ll delve into the ingredients and nutritional content of Subway’s tuna salad to answer this question.
Is the Tuna at Subway Healthy? A Direct Answer
The answer is no, the tuna at Subway is not entirely healthy. While tuna is a good source of protein and omega-3 fatty acids, the ingredients and preparation methods used by Subway compromise its nutritional value.
Ingredients and Additives
Here are some of the ingredients and additives found in Subway’s tuna salad:
- Tuna: Subway uses skipjack tuna, which is a lower-cost and lower-fat option compared to other types of tuna.
- Mayonnaise: Mayonnaise is a significant source of calories, fat, and sodium in the tuna salad.
- Onions: Onions add flavor and texture to the tuna salad, but they also contain a type of sugar called fructose, which can contribute to the salad’s high calorie and sugar content.
- Salt: Subway adds salt to the tuna salad to enhance its flavor, but excessive salt consumption can increase blood pressure and cardiovascular disease risk.
- Other seasonings: The tuna salad also contains other seasonings, such as paprika, garlic powder, and MSG, which can contribute to its flavor but may also contain added sugars and preservatives.
Nutritional Content
Here’s a breakdown of the nutritional content of Subway’s tuna salad:
| Nutrient | Amount per serving |
|---|---|
| Calories | 230 |
| Fat | 14g |
| Saturated fat | 2.5g |
| Sodium | 450mg |
| Total Carbohydrates | 10g |
| Dietary Fiber | 0g |
| Sugars | 6g |
| Protein | 20g |
Problems with the Nutritional Content
As you can see, the nutritional content of Subway’s tuna salad is not ideal. Here are some of the problems:
- High calorie and fat content: The tuna salad contains 230 calories and 14g of fat, making it a high-calorie and high-fat food.
- High sodium content: The tuna salad contains 450mg of sodium, which is high compared to the daily recommended intake of 1,500mg.
- Low in fiber and high in sugar: The tuna salad contains no dietary fiber and 6g of sugar, which is high compared to the daily recommended intake of 25g.
Health Risks Associated with the Tuna at Subway
Consuming the tuna at Subway regularly can increase the risk of several health problems, including:
- Cardiovascular disease: The high sodium and saturated fat content in the tuna salad can increase the risk of cardiovascular disease.
- Type 2 diabetes: The high calorie and sugar content in the tuna salad can increase the risk of type 2 diabetes.
- Cancer: The preservatives and additives used in the tuna salad may increase the risk of cancer.
Conclusion
In conclusion, while tuna is a healthy protein source, the tuna salad at Subway is not a healthy option due to its high calorie, fat, sodium, and sugar content. To make a healthier choice, consider ordering the tuna salad without mayonnaise or with whole wheat bread, and avoid adding extra cheese or sauces. Additionally, consider cooking tuna at home using fresh, sustainable, and low-mercury tuna options to ensure a healthier and more nutritious meal.