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Nutritional breakdown of Subway Veggie Patty with key health facts

Nutritional Value of Subway Veggie Patty: Is It a Healthy Choice?

This article explores the nutritional value of the Subway Veggie Patty, breaking down its calories, protein, carbohydrates, fats, and essential nutrients. It compares the patty to other plant-based options and offers tips on making your Subway meal even healthier by choosing appropriate bread, toppings, and sauces.
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Servings: 1 patty servings
Course: Main Course
Cuisine: American
Calories: 160
Ingredients Method Notes

Ingredients
  

  • Carrots
  • Bell peppers
  • Celery
  • Onions
  • Garlic
  • Mushrooms (optional)
  • Brown rice
  • Oats
  • Bread crumbs
  • Soy protei
  • Black beans
  • Lentils (in some variations)
  • Chickpea flour (in some variants)
  • Soy sauce
  • Tamari (alternative to soy sauce)
  • Garlic powder
  • Onion powder
  • Black pepper
  • Paprika
  • Flaxseed meal (as binder)
  • Eggs (as binder, in some versions)
  • Processed oils (e.g., Canola, Soybean oil)

Method
 

  1. Choose whole-grain bread options like 9-Grain Wheat or Multigrain Flatbread, which are higher in fiber and lower in sugar.
  2. Pile on as many fresh vegetables as possible, such as lettuce, spinach, cucumbers, tomatoes, green peppers, and onions, to add vitamins, minerals, and antioxidants.
  3. Select lighter sauces like mustard, vinegar, or a touch of sweet onion sauce, steering clear of heavier options like mayonnaise, ranch, or creamy dressings.
  4. If watching sodium intake, choose lower-sodium toppings such as lettuce, spinach, cucumbers, and avocado, and avoid high-sodium options like pickles and olives.
  5. If following a vegan diet, inquire with Subway staff if your location offers a vegan version, as some use egg as a binder, or opt for a veggie-loaded sandwich without the patty.

Notes

The Subway Veggie Patty contains 500-700mg of sodium per patty, which is 25-30% of the daily recommended intake, and can exceed 1,500mg per sandwich when combined with bread, cheese, and sauces. Some versions may contain processed oils (canola/soybean oil), preservatives, flavor enhancers, and breadcrumbs with refined flour. It is not always vegan-friendly, as some locations use egg as a binder. A homemade veggie patty generally offers lower sodium and no preservatives. The Subway Veggie Patty is considered a good middle-ground option among fast-food choices, but its health profile can be significantly improved with mindful ingredient adjustments.