If you are extra hungry at lunch and don't have time to cook, you might be tempted to pick up a Subway, but what are the healthy options from Subway? Is the salad high in syns?
Subway sandwiches and salads have varying syns according to the type you get, on average, Subways salads typically have between 5-7 syns while Subway sandwiches have around 10-15 syns depending on the flavour you get.
In our syn guide below, we will discuss why Subways are so high in syns, syn values of Subway and some low syn alternative sandwiches and salads from other fast food chains for an easy lunch.
At 10-15 syns for a sandwich, Subway sandwiches are very high in syns, taking the majority of your 15 syn daily allowance for just one meal.
These sandwiches get their high syn value for the thick bread and various fillings, for example, most Subways fillings such as salad and chicken can be syn friendly, but syns are often added when cheese and full-fat condiments are placed on top.
At 5-7 syns, Subways salads are the better and healthier option over Subway sandwiches, this is because there is no bread which can add around 150 calories to your meal. That being said, do be cautious when adding toppings to your salad since they can add extra calories, for example, cheese and oil in vinaigrette could add up to 5 syns.
Subway has a large range of sandwiches and salads on offer for a quick lunch, we've listed some of their syn values below to help you stay on track.
If you find Subways salad and sandwiches to be too high in syns, we've listed some on-the-go alternatives to check out for a quick lunch.
Overall, Subway's sandwiches are very high in syns, having anything from 10-20 syns for one, this is due to all the extra toppings on the sandwich and the sizes of the rolls. Subways salads are a healthier alternative but still be cautious of the toppings and condiments.
To save syns, we recommend choosing Subways salads when possible or choosing a lower syn meal from Mcdonald's or KFC salads which are mostly under 15 syns.
Syn values are calculated using a formula based on calories, saturated fat and sugar content per serving. They’re not the same as calories — a product can be low in calories but higher in syns if it’s high in sugar or fat. Always check the official Slimming World app for the most accurate and up-to-date syn values.
Yes. When manufacturers reformulate their products, the syn value can go up or down. This is why we recommend double-checking with the Slimming World app or your consultant, especially if a product’s packaging has changed recently.
Most Slimming World members work with 5 to 15 syns per day. Your consultant will advise on the right amount for you. The key is to use your syns on the things you enjoy most — whether that’s a chocolate bar, a glass of wine, or a packet of crisps.
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