Subway’s Veggie Patty has become a favorite among vegetarians, flexitarians, and those looking for a healthier fast-food option. It’s a flavorful, protein-rich alternative to meat, featuring a blend of vegetables, grains, and plant-based proteins.https://royalesrecipes.com/nutritional-value-of-subway-veggie-patty/#more-1292
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But what exactly are Subway Veggie Patties made of? Are they truly healthy, or do they contain hidden processed ingredients? In this article, we’ll explore the full ingredient list, nutritional value, health benefits, and how it compares to other plant-based patties.
What Are Subway Veggie Patties Made Of?
Subway’s Veggie Patty is made from a combination of vegetables, grains, plant-based proteins, and seasonings. While the exact recipe may vary depending on location, the general ingredients includehttps://www.livestrong.com/article/289376-the-ingredients-in-the-subway-veggie-patty/:
1. Vegetables (For Flavor and Nutrition)
Subway’s Veggie Patty contains a variety of real vegetables, which add flavor, texture, and nutrients. Some of the key vegetables include:
- Carrots – Rich in Vitamin A and antioxidants
- Bell Peppers – High in Vitamin C and fiber
- Celery – Adds crunch and natural sodium
- Onions – Provides flavor and supports heart health
- Garlic – Contains natural anti-inflammatory properties
- Mushrooms (Optional in Some Versions) – Adds umami flavor and nutrients
Why It’s Important: These vegetables make the patty nutrient-dense and flavorful without artificial flavors.
2. Grains and Binders (For Texture and Structure)
To give the patty its firm texture, Subway uses a mix of grains and binding agents:
- Brown Rice – A complex carbohydrate that provides fiber and B vitamins
- Oats – Helps with digestion and supports heart health
- Bread Crumbs – Made from wheat, helping bind the ingredients together
- Cornstarch – Works as a stabilizer to hold the patty’s shape
Potential Concern: Some versions contain refined wheat instead of whole grains, which may reduce fiber content.
3. Plant-Based Protein Sources (For Satiety and Nutrition)
The Subway Veggie Patty isn’t just about veggies—it also contains protein-rich ingredients to make it a filling meal. Common plant-based protein sources include:
- Soy Protein (Textured Vegetable Protein, TVP) – A high-protein soy product that mimics meat texture
- Black Beans (or Lentils in Some Variants) – Rich in protein and fiber
- Chickpea Flour (Optional in Some Versions) – Adds protein and improves texture
Why It’s Important: These ingredients give the patty 9-12g of protein per serving, making it a decent meat alternative.
4. Seasonings and Flavor Enhancers (For Taste)
To enhance the taste, Subway includes natural seasonings and mild spices:
- Soy Sauce or Tamari – Adds umami flavor and saltiness
- Garlic Powder & Onion Powder – Boosts the savory taste
- Black Pepper & Paprika – Adds mild spice and depth
- Salt – Used for taste but can contribute to higher sodium levels
Potential Concern: Some versions contain preservatives and added salt, increasing sodium levels.
5. Oils and Fats (For Moisture and Cooking)
To prevent dryness, the Subway Veggie Patty includes small amounts of oils:
- Canola Oil or Soybean Oil – Helps retain moisture
- Sunflower Lecithin – An emulsifier used to improve texture
Potential Concern: Some people prefer to avoid processed vegetable oils due to concerns about inflammation.
6. Egg as a Binder (Not Always Vegan-Friendly)
In many locations, the Subway Veggie Patty contains egg as a binding ingredient.
Why It’s Important: This makes the Subway Veggie Patty not suitable for vegans. However, some regions offer a vegan-friendly version without egg.
Summary of Subway Veggie Patty Ingredients
| Ingredient Type | Common Ingredients Used | Health Benefits |
|---|---|---|
| Vegetables | Carrots, Bell Peppers, Celery, Onions, Mushrooms | Vitamins A & C, Fiber, Antioxidants |
| Grains | Brown Rice, Oats, Bread Crumbs | Fiber, Sustained Energy |
| Proteins | Soy Protein, Black Beans, Chickpea Flour | High in Plant-Based Protein |
| Seasonings | Garlic Powder, Onion Powder, Black Pepper, Soy Sauce | Enhances Flavor, Contains Antioxidants |
| Oils & Fats | Canola Oil, Sunflower Lecithin | Improves Texture & Moisture |
| Binding Agents | Egg (Non-Vegan), Cornstarch | Holds Patty Together |
In the next section, we’ll break down the nutritional value of the Subway Veggie Patty, including calories, protein, fiber, and sodium levels.
Nutritional Value of the Subway Veggie Patty
Understanding the nutritional value of the Subway Veggie Patty helps determine if it fits into a balanced diet. Below is a breakdown of its calories, protein, carbohydrates, fats, fiber, and essential nutrients.
1. Calories in Subway Veggie Patty
A single Subway Veggie Patty (85g) contains approximately:
- Calories: 160–200 kcal
This makes it a moderate-calorie option, especially when paired with whole wheat bread and fresh veggies. However, adding cheese and high-calorie sauces can significantly increase the calorie count.
2. Protein Content: A Good Plant-Based Source?
Protein is essential for muscle maintenance and overall health. The Subway Veggie Patty provides:
- Protein: 9–12g per patty
The soy protein, black beans, and chickpea flour help boost its protein content, making it a filling, meat-free alternative.
Good for vegetarians looking to increase protein intake.
3. Carbohydrates and Fiber Content
Since the veggie patty contains grains and legumes, it has a moderate amount of carbohydrates:
- Total Carbohydrates: 15–20g
- Dietary Fiber: 3–5g
Why It’s Important: The fiber content supports digestion and gut health, making it more nutritious than processed fast food.
4. Fat Content: How Healthy Is It?
The Subway Veggie Patty contains small amounts of fat, mostly from vegetable oils:
- Total Fat: 5–8g
- Saturated Fat: 1–2g
Lower in saturated fat compared to meat patties, making it heart-friendly.
Potential Concern: Some versions contain processed oils, which some people prefer to avoid.
5. Sodium: Watch Out for High Salt Levels
One downside of the Subway Veggie Patty is its sodium content:
- Sodium: 500–700mg per patty
Why It’s Important:
- High sodium intake can lead to high blood pressure.
- Adding sauces, cheese, and pickles can increase sodium levels beyond 1,500mg per sandwich.
Health Tip: Choose low-sodium toppings like spinach, cucumbers, and avocado to balance it out.
6. Vitamins and Minerals: Hidden Nutritional Benefits
The vegetables and grains in the Subway Veggie Patty provide a range of essential nutrients:
- Vitamin A (from carrots) – Supports eye health
- Vitamin C (from bell peppers) – Boosts immune function
- Iron (from soy protein & beans) – Essential for red blood cell production
- Calcium (from grains & seasonings) – Supports bone strength
While not a superfood, the Subway Veggie Patty provides a variety of essential nutrients.
Full Nutritional Breakdown
| Nutrient | Amount per Patty (85g) | Health Impact |
|---|---|---|
| Calories | 160–200 kcal | Moderate energy |
| Protein | 9–12g | Supports muscle growth |
| Carbohydrates | 15–20g | Provides energy |
| Fiber | 3–5g | Supports digestion |
| Total Fat | 5–8g | Low-fat, heart-friendly |
| Saturated Fat | 1–2g | Lower than meat-based patties |
| Sodium | 500–700mg | Watch for high salt intake |
| Iron | ~2mg | Good for vegetarians |
| Calcium | 50–100mg | Helps bone health |
Is the Subway Veggie Patty a Healthy Choice?
YES, if:
✔ You choose whole wheat bread and fresh vegetables
✔ You avoid high-calorie sauces and excess cheese
✔ You pair it with a healthy side instead of chips or cookies
NO, if:
✘ You add too many high-sodium toppings
✘ You pair it with sugary drinks and processed snacks
✘ You eat it too frequently without balancing other nutrients
How Does the Subway Veggie Patty Compare to Other Plant-Based Patties?
The Subway Veggie Patty is a solid plant-based option, but how does it compare to other veggie patties like Beyond Meat or a homemade veggie patty? Let’s analyze their calories, protein, sodium, fat, and overall health benefits.
Subway Veggie Patty vs. Beyond Meat vs. Homemade Veggie Patty
| Nutritional Factor | Subway Veggie Patty | Beyond Meat Burger | Homemade Veggie Patty |
|---|---|---|---|
| Calories | 160-200 kcal | 230 kcal | 150-180 kcal |
| Protein | 9-12g | 20g | 8-10g |
| Carbohydrates | 15-20g | 5g | 18-22g |
| Fiber | 3-5g | 2g | 5-7g |
| Fat | 5-8g | 14g | 4-6g |
| Saturated Fat | 1-2g | 5g | 0-1g |
| Sodium | 500-700mg | 390mg | 200-400mg |
| Vegan? | (May Contain Egg) | Yes | Yes |
Key Takeaways:
Subway Veggie Patty:
✔ Lower in fat than Beyond Meat but higher in sodium.
✔ Moderate protein from soy and beans.
✔ Not always vegan-friendly due to egg content.
Beyond Meat Burger:
✔ Highest in protein (20g per patty) but also higher in fat.
✔ Low in carbs but contains processed oils.
✔ 100% vegan and gluten-free.
Homemade Veggie Patty:
✔ Lower sodium than both Subway and Beyond Meat.
✔ Customizable protein content (can use lentils, chickpeas, quinoa, etc.).
✔ No preservatives or processed oils.
Verdict:
- If you want higher protein, Beyond Meat is the best choice.
- If you want lower sodium and clean ingredients, a homemade veggie patty is the healthiest option.
- If you want a convenient plant-based fast-food option, the Subway Veggie Patty is a decent middle ground.
How to Make a Healthier Homemade Subway-Style Veggie Patty
If you like the Subway Veggie Patty but want less sodium, fewer processed ingredients, and more fiber, try making your own!
Ingredients for a Homemade Subway-Style Veggie Patty
Vegetables & Grains
- ½ cup carrots, grated
- ½ cup bell peppers, finely chopped
- ½ cup onions, finely chopped
- ½ cup black beans, mashed
- ½ cup cooked brown rice
- ½ cup rolled oats
Binding Agents & Seasonings
- 1 tablespoon flaxseed meal + 3 tbsp water (or 1 egg)
- 2 tablespoons whole wheat bread crumbs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon black pepper
- ½ teaspoon salt
- 1 tablespoon soy sauce
Cooking Instructions
1️⃣ Sauté vegetables in a little olive oil until soft.
2️⃣ Mix with mashed black beans, oats, and brown rice in a bowl.
3️⃣ Add seasonings, breadcrumbs, and flaxseed meal (or egg).
4️⃣ Form into patties and chill in the fridge for 30 minutes.
5️⃣ Cook by pan-frying (crispy), baking (healthier), or air-frying (best for low-fat options).
Lower in sodium and preservatives than Subway’s version!
Frequently Asked Questions (FAQs) About Subway’s Veggie Patty
Here are some of the most common questions people ask about the Subway Veggie Patty, including its ingredients, health benefits, and customization options.
1. Is the Subway Veggie Patty Vegan?
Not always! The Subway Veggie Patty often contains eggs, making it vegetarian but not vegan. However, some locations offer a vegan version—it’s best to ask your local Subway.
Tip: If you’re vegan, you can order a veggie-loaded sandwich without the patty, using avocado, hummus, and spinach for extra nutrients.
2. Is the Subway Veggie Patty Gluten-Free?
No, it is NOT gluten-free. The Subway Veggie Patty contains bread crumbs (made from wheat), which means it’s not suitable for those with celiac disease or gluten intolerance.
Gluten-Free Alternative: Order a Subway salad with plant-based toppings instead.
3. How Many Calories Are in a Subway Veggie Patty Sandwich?
The calorie count depends on bread, toppings, and sauces.
- Veggie Patty Only (85g) → 160-200 kcal
- 6-Inch Sandwich (Whole Wheat, Basic Veggies, No Cheese, Light Sauce) → 350-450 kcal
- Footlong Sandwich (With Cheese, Mayo, Pickles, and Extras) → 700-900+ kcal
Health Tip: Stick to whole wheat bread, fresh veggies, and lighter sauces to keep it under 450 calories.
4. How Much Protein Is in the Subway Veggie Patty?
The Subway Veggie Patty has 9-12g of protein per patty, making it a good vegetarian protein source.
If you want extra protein, consider adding:
- Extra veggie patty (+9g protein)
- Avocado or hummus (+2-3g protein)
- Spinach and lettuce (small protein boost)
5. Is the Subway Veggie Patty Healthier Than a Meat Patty?
Yes, in some ways!
✔ Lower in saturated fat (1-2g vs. 5-10g in beef patties)
✔ Higher in fiber (3-5g vs. <1g in meat patties)
✔ Contains real vegetables
However, watch for:
High sodium (500-700mg)
Processed oils and binders
Health Tip: Pair it with low-sodium toppings and whole wheat bread for the best nutrition.
6. Can I Lose Weight While Eating the Subway Veggie Patty?
Yes! The Subway Veggie Patty can be part of a weight-loss diet if eaten in moderation with the right toppings and portion sizes.
- Best for Weight Loss:
✔ 6-inch whole wheat bread
✔ Loaded with veggies (lettuce, spinach, cucumbers, tomatoes, onions)
✔ Light sauces (mustard, sweet onion, vinegar & olive oil)
✔ No cheese or mayo - What to Avoid:
Footlong sandwiches (double the calories)
Heavy sauces (ranch, mayo, chipotle southwest, etc.)
Processed sides (chips, cookies, sodas)
Healthy Swap: Choose a side salad and water instead of chips and soda to keep your meal balanced.
7. Can You Buy the Subway Veggie Patty in Stores?
No, Subway does not sell their veggie patties separately. You can only get them in Subway restaurants.
Alternative: Make your own homemade Subway-style veggie patty using the DIY recipe from this article!
Conclusion: Is the Subway Veggie Patty Worth It?
The Subway Veggie Patty is a decent plant-based fast-food option with moderate protein, fiber, and real vegetables. While it’s lower in saturated fat than meat patties, it can be high in sodium and contain processed ingredients.
Best For:
Vegetarians looking for a meat-free sandwich option
Those wanting a healthier alternative to beef patties
People who need a quick, convenient plant-based meal
Not Ideal For:
Vegans (unless your location has a vegan version)
Those on a low-sodium diet
People avoiding gluten
Final Tip: Customize your sandwich with whole wheat bread, fresh veggies, and light sauces to make it as healthy as possible!