Is Subway Veggie Patty Vegan? (A Dietitian Answers)

Okay, so even if you opt for this vegetarian patty, what is the nutrition value that comes with it?

One serving size of 187g/ 3 oz. will get you:

• Carbohydrates: 8 grams
• Protein: 13 grams
• Dietary Fiber: 3 grams
• Sugar: 2 grams
• Sodium: 520 mg
• Total fat: 8 grams
• Trans fat: 0
• Cholesterol: 0

Compared to most offers in other mainstream fast-food chains, this doesn't look so bad health-wise. But is this the best option? We'll get to that in a minute.

Subway's veggie patty can be considered a relatively healthy option, but its high sodium content and processed nature may not be ideal for those with specific dietary restrictions or health concerns.

Water chestnuts, which are one of the main ingredients, are a good source of fiber. According to one of the studies from the WebMD website, they’re also low in calories, fat-free, and are a great source of vitamins and antioxidants [1].

Just like other vegetables in this patty, making the veggie patty one of the healthy and nutritious options at Subway.

But let's not forget that it's still highly processed food without a single organic ingredient. And here are some reasons why it’s not the healthiest choice.

Excessive sodium

Having tried the patty myself, I can say that with 520 mg of sodium per serving, it's not something I'd frequently indulge in, especially since I'm conscious about maintaining a super-healthy diet. This high sodium content is something health-conscious eaters should be wary of.

And when you pair it with condiments and the nine-grain whole-wheat bread, the sodium level jumps to 930mg. The Subway Veggie Patty also contains synthetic ingredients, including hydrolyzed protein and "natural" flavors.

According to another study from the National Center for Biotechnology Information website, high sodium intake is generally agreed to be deleterious [2]. Even in studies that found a U-shaped or J-shaped curve, mortality from cardiovascular disease increased at the highest levels (≥5000 mg/day).

Healthy Food Might Be a Relative Term

Deciding what's healthy depends on your lifestyle and dietary restraint you may have. If you are a strict clean eater, you'll pass on all processed foods anyway.

However, if you occasionally enjoy "cheat days", ordering a veggie patty at Subway is not that bad.

For example, the high amount of sodium might be a deal-breaker for people with heart and kidney problems, while it may not be a big deal for others.

I know firsthand that being starving, in a hurry, and vegan often leads to challenging food choices. From my experience, finding a quick, healthy vegan option can be tough, especially in fast-food scenarios.

Your best bet is to go with vegetables, low-fat, and low-carb choices with limited healthy food options.

"[Opt for] smaller-sized sandwiches on whole-grain bread with vegetables, and low-fat condiments, like mustard."

- The American Academy of Family Physicians 

Ordering a big salad or a DIY sandwich full of veggies is another healthy fast food option.

So, now that we have crossed out the veggie patty from the vegan-approved menu, what's left for a hungry, on-the-go vegan?

The vegan-friendly selection may be limited, but there are still a couple of choices:

1. Veggie Delite

Based on my own Subway visits, I often resort to the good old Veggie Delite - the only pre-made vegan sandwich at Subway. It's a reliable choice when I'm looking for a quick vegan meal on the go.

For instance, you can order the Veggie Delite on the nine-grain wheat bread with no cheese. Then you can load it up with vegetables like cucumbers, banana peppers, black olives, green peppers, lettuce, pickles, jalapenos, spinach, tomato, and red onions.