According to researchers from the University of California, Los Angeles, published in the Journal of Adolescent Health, Subway sandwich is not much healthier than McDonald’s foods.
They found the average McDonald’s meal is around 1,038 calories, and Subway’s sandwich is about 955 calories.
Even though, the nutrient profile at Subway was slightly healthier, but the food still contained three times the amount of salt that the Institute of Medicine recommends. Here is the nutrition information from Subway.
If you can, avoid both these two fast food giants. If not, then my simple advice is learn to make smarter food choices. For me, I don’t order any of their sugary drinks and fries. As for the Subway sandwich, I ask for less meat and more vegetables. [source]