Subway Turkey Breast: All You Need to Know

Subway turkey breast can be an ideal choice if you’re trying to lose weight, since it contains many nutrients and low-calorie ingredients. However, there are some other aspects of this sandwich that you may not be aware of.

 In this guide, you’ll learn more about subway turkey breast and the health benefits it offers, as well as how to choose your toppings in order to make your sub the healthiest that it can be. 

Remember that it’s always wise to consult with your doctor before starting any new diet plan or exercise routine, and this article should not be used as medical advice!

What is in a Subway turkey breast?

The turkey breast is a muscle that runs along the breastbone of the turkey. It is a lean cut of meat that is low in fat and calories. 

The turkey breast is a good source of protein and can be cooked in a variety of ways. When buying turkey breast, look for meat that is pink with only 5% fat. If you have questions about cooking it, there are many resources online to help guide you.

 A three-ounce serving has 70 calories, zero grams of fat and one gram of saturated fat.

Is Turkey Breast at Subway Healthy?

For Subway’s turkey breast, there are a few things you should know. First, the turkey breast is a white meat, so it is lower in fat than dark meat. 

However, the turkey breast also contains sodium nitrate, which has been linked to cancer. So, if you’re looking for a healthy option at Subway, you might want to choose something else.

 If you have high blood pressure or any other health conditions that make you sensitive to sodium, consider ordering something different from their menu. 

You can also substitute your favorite sandwich ingredients with low-sodium or no-salt options from the restaurant’s condiment bar. They offer salt free garlic paste and oil; honey mustard sauce; mayonnaise and olive oil dressing; vinegar and spices. The mayonnaise they offer only has 1% of the recommended daily allowance of sodium. 

The sandwiches come on either whole wheat bread or hearty Italian bread, but if you would like a gluten-free bread instead, they have gluten-free flatbread available too!

Is The Turkey Meat At Subway Real?

There are a lot of rumors out there about the turkey meat at Subway. Some say it’s real, some say it’s not. 

So, what’s the truth? The answer is: it depends. The turkey breast at Subway is made with 100% white meat, but the other ingredients in the sandwich (like the seasoning) may not be all-natural.

 So, if you’re looking for an all-natural sandwich, Subway might not be the best choice. 

But if you’re just looking for something that tastes good and won’t break the bank, Subway will do just fine.

What Is In a Subway Rurkey Breast?

The main ingredient in a Subway turkey breast is, of course, turkey. Other ingredients include water, seasoning (salt, spices), and preservatives (to help keep the turkey fresh). 

The meat is then cooked and shredded before being added to sandwiches or wraps. A sandwich with a 5-inch sub has approximately 24 grams of protein, while a wrap with 12 inches has about 39 grams. To reduce your calorie intake when eating at Subway, you can ask for any dressings on the side and use half as much as they provide by default. 

Another way to lower calories is by requesting that extra mayonnaise not be added to your sandwich, since it contains 70 calories per tablespoon. 

If you order a large salad instead of bread, you’ll save an additional 100 calories (about 2/3 cup) per meal and get nearly 10 grams more fiber than if you order a footlong combo.

Does Subway use turkey breast?

The main ingredient in subway turkey breast is, you guessed it, turkey breast. Subway uses white meat turkey that is slow-cooked and then shredded to create their signature sandwich filling. 

There are some other ingredients mixed in such as salt, pepper, garlic powder, onion powder, parsley flakes and sage. A splash of water ensures the consistency of the product but also helps with flavor absorption during cooking. 

All these ingredients are cooked for a full six hours to ensure a quality product for customers. They are also hand-chopped before serving so they maintain a consistent size and thickness. One 12-ounce package can make roughly 20 servings. 

For those who have dietary restrictions, gluten-free breads or wraps are available upon request at all locations

Recipe Ideas

The best way to cook a turkey breast is by roasting it. First, preheat your oven to 350 degrees Fahrenheit. Then, place the turkey breast in a roasting pan and season it with salt, pepper, and any other spices you like.

 Roast the turkey for about an hour, or until it reaches an internal temperature of 165 degrees Fahrenheit.

 Let the turkey rest for a few minutes before carving and serving. Enjoy! You can also grill a turkey breast, which will add a smoky flavor to the meat.

 Preheat your grill on high heat. Season the skinless side of the turkey with olive oil and any other spices you want.

Health Benefits

A four-ounce serving of turkey breast contains about 140 calories and 3 grams of fat, making it an excellent source of lean protein.

 It’s also a good source of niacin, phosphorus, and zinc, and a very good source of selenium and vitamin B6.

 If you’re not a fan of white meat, opt for dark meat instead as it is higher in iron than the lighter variety.

READ MORE: Subway Menu with Prices

READ MORE: Subway Breakfast Hours 2022: [opening & closing hour]


The subway Turkey Breast is a great way to get your daily dose of protein. It is also a good source of lean, low-fat meat. 

The subway Turkey Breast has a mild flavor and is a good choice for those who are looking for a healthy alternative to red meat. The subway Turkey Breast is a good source of vitamins and minerals, and it is also a good source of fiber.

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