Is Oven-Roasted Turkey the Healthiest Item at Subway?

Going out to Subway and looking for healthy meals is very simple, as you just have to order a customized veggie-loaded sandwich with multigrain bread that is full of fiber and nutrition. But have you ever considered looking for the healthiest item at Subway?

Have you ever tried the Oven-Roasted Turkey Sub? Many say it is one of the healthiest things you can have at Subway. But is it really the healthiest? Well, the owner of Sound Bites Nutrition, Lisa Cicciarello Andrews, MEd, RD, LD, says it is the healthiest with a whole-wheat bread.

Well, let’s talk about the main ingredient of the Oven-Roasted Turkey sub, the “Over-Roasted Turkey.” What makes it healthy? What superpowers does it have? Firstly, let me tell you what it actually is and how it is made.

Quick Overview

Oven-roasted turkey is a special dish made from turkey meat, and it is very common in the United States during the Thanksgiving holidays. Turkey (scientific name Meleagris gallopavo) is another poultry bird, just like chickens that are domesticated for their meat (in case you don’t know). The turkey meat is low in fat and high in protein, making it a great source of lean protein.

How is it made?

Here’s a quick recipe for it:

The roasted turkey is generally made from a whole turkey (for big gatherings) or turkey breast (high in protein and easier to cook). Let’s talk from the perspective of Subway, because they generally use the turkey breast.

Step 1:  Prepare your turkey; remove excessive fat and skin.

Step 2: Soak the meat in salt water or seasonings to keep the meat juicy and to keep it fresh and soft.

Suggested seasoning: onion powder, ginger-garlic paste, black pepper, salt, and red chili powder. Combine them by grinding.

Step 3: Refrigerate the seasoned meat (do not cover it) for at least 12 hours.

Step 4: Roast the turkey in a preheated oven at a controlled temperature (350°–450°) until perfectly cooked.

Well, this is a quick recipe. I may have left out some steps, so make sure to check the recipe on YouTube.

Also Read: Top 5 Healthiest Subway Breads

Why is it a healthier option?

It is rich in protein and magnesium and has all the things that chicken meat has, but what makes it different is that it has less fat and calories, making it a lean protein source, and also it has no carbs, so no sugar spikes.

If you order a customized sandwich with the roasted turkey as your protein, then you will get

• No carbs: in its 57-gram serving, it has zero carbs.
• 2 grams of fat, which makes it a lean protein source.
• 11 grams of protein.
• 25.0 mg of cholesterol (way too little compared to other meats).
• 450.0 mg of sodium.

That is only the nutritional information about roasted turkey slices, but if you combine it with hearty multigrain bread with a lot of veggies, then you will have a super sandwich with a lot of fiber and protein.

The Best Customization

Let’s take a look at how you can customize your oven-roasted turkey sub in the best and healthiest way:

Bread: For bread, you will have the hearty multigrain bread.

Protein: For protein, you already have the turkey slices, and to increase the protein, you can have the provolone cheese on it.

Toppings and veggies: Avocado slices, lettuce, onion, tomatoes, olives, and green peppers.

Sauces: Yellow mustard, olive oil, and red vinegar are the best options.

This is the complete sub you need, and through this, you will get 370 calories and:

• Vitamin A: 18% DV
• Vitamin C: 11% DV
• Calcium: 8% DV
• Iron: 2% DV

Final Words

If you are looking for a healthy Subway meal, try the over-roasted turkey without any doubts, and you will not regret it. It has everything you can ask for: lean protein, fewer calories, low carbs, and rich in fiber. What else do you need?