How Many Syns In A Subway Sandwich or Salad? Can I Have It On Slimming World?

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.

Why Are Subways Sandwiches High In Syns?

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.

Why Are Subways Salad Low In Syns?

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.

Subways Low Syn Menu

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.

• Subway Low Fat Sub 6 Inch Chicken Breast on 9-Grain Wheat Bread - 14.5 syns.
• Low Fat Sub 6 Inch Subway Club Sandwich on 9-Grain Wheat Bread - 15 syns.
• Subway Low Fat Sub 6 Inch Turkey Breast on 9-Grain Wheat Bread - 13 syns.
• Subway Low Fat Sub 6 Inch Veggie Delite on 9-Grain Wheat Bread - 10 syns.
• Subway Sub 6 Inch Meatball Marinara & Cheese Sandwich on 9-Grain Wheat Bread with Salad - 22 syns.
• Subway Low Fat Sub 6 Inch Chicken Teriyaki on 9-Grain Wheat Bread with Salad - 15.5 syns.
• Subway Low Fat Sub 6 Inch Chicken Tikka on 9-Grain Wheat Bread with Salad - 14.5 syns.
• Subway Low Fat Sub 6 Inch Tandoori Chicken on 9-Grain Wheat Bread with Salad - 15 syns.
• Subway Low Fat Sub 6 Inch Ham on 9-Grain Wheat Bread with Salad - 13 syns.
• Subway Low Fat Sub 6 Inch Beef on 9-Grain Wheat Bread with Salad - 13.5 syns.
• Subway Sub 6 Inch Spicy Italian Sandwich on 9-Grain Wheat Bread with Salad - 23.5 syns.
• Subway Sub 6 Inch Veggie Patty on 9-Grain Wheat Bread with Salad - 19 syns. 
• Subway Club Salad without Dressing, Cheese or Olives - Syn free.
• Subway Turkey Breast & Ham Salad without Dressing, Cheese or Olives - Syn free.
• Subway Low Fat Flatbread 6 Inch Tandoori Chicken - 15.5 syns.
• Chicken Teriyaki Salad without Dressing, Cheese or Olives - Syn free.
• Chicken Breast Salad without Dressing, Cheese or Olives - Syn free.

Low Syn Alternatives To Subways Salad & Sandwiches

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.

• Mcdonald's Crispy Chicken and Bacon Salad - 8 syns with no dressing.
• Grilled Chicken & Bacon Salad - 1.5 syns no dressing.
• Egg & Cheese McMuffin - 15 syns.
• McDonalds Cheesy Bacon Flatbread - 15 syns.
• McDonald's McChicken Sandwich - 18.5 syns.
• KFC Veggie Salad - 11.5 syns.
• Tesco Ham No Mayonnaise - 11 syns.
• Greggs Roast Chicken Salad Roll Sandwich - 17.5 syns (or Gregg's sausage roll).
• Tesco Smoked Ham & Cheddar Meal Deal - 12.5 syns.
• Sainsbury's Tomato & Italian Cheese Salad 140g - 5 syns.
• Pret Tuna Mayo & Cucumber Sandwich - 18.5 syns.
• Pret Sausage & Egg Sandwich Roll - 20 syns.
• Pret Chicken, Avocado & Basil Sandwich - 24 syns.
• KFC Fillet Salad - 18.5 syns.
• KFC Zinger Salad - 12.5 syns.
• Greggs Bacon Breakfast Sandwich Roll - 11.5 syns.
• Tesco Ham No Mayonnaise

Last Words

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.