Subway offers a range of tasty tuna options that many people enjoy. The Subway Tuna Menu features various dishes made with tuna mixed with creamy mayonnaise and spices, served in different ways you like.
What Options are on Subway Tuna Menu?
Tuna Sandwich:
A combination of flaked tuna mixed with creamy mayonnaise and spices, served in a 6-inch or Footlong sandwich.
Tuna Salad:
A healthy choice consists of flaked tuna placed over a bed of lettuce, cucumbers, greens, olives, red onions, and jalapenos (optional), made with dressing of your choice.
Tuna Bowl:
An option for a low-carb meal, having flaked tuna served in a bowl with low carbs, along with a variety of vegetables and dressings.
Tuna Wrap:
Subway offers a Tuna Wrap, a wrap-style sandwich made with flaked tuna, tomatoes, lettuce, green peppers, cucumbers, red onions, and your choice of sauces. This can be customised with additional ingredients like cheese or more veggies.
Each item on the Subway Tuna Menu provides a different way to enjoy the deliciousness of tuna, whether in a classic sandwich, a nutritious salad, a carb-conscious bowl, or a wrap for a different eating experience.
Subway Tuna Menu with Prices:
| Menu Item | Price |
| Tuna Sandwich (6-inch) | $5.29 |
| Tuna Sandwich (Footlong) | $8.49 |
| Tuna Salad | $6.09 |
| Tuna Wrap | $7.59 |
What are Good Options to Pair with Subway Tuna?
Pairing options with Subway’s Tuna can be delightful and add variety to your meal.
Whole-grain Bread or Wrap:
Choose whole-grain options to boost fibre content.
Fresh Vegetables:
Add flavour and nutrients with lettuce, tomatoes, cucumbers, red onions, spinach, and green peppers.
Low-Fat Cheese:
Consider Swiss, provolone, or cheddar for a savoury touch with less fat.
Light Sauces:
Choose healthier options like mustard, oil, vinegar, or a light amount of mayo to enhance flavours without adding excess calories.
Herbs and Spices:
Sprinkle oregano or other favourite herbs to add a zingy taste.
Healthier Toppings:
Include options like olives, pickles, and jalapeños to elevate taste without extra calories.
Salads and Greens:
For a lighter meal, choose Subway’s Tuna Salad filled with leafy greens, olives, cucumbers, and red onions.
Crunchy Veggies:
Consider adding bell peppers or crispy, fresh celery for added texture and taste.
Fruits:
Some people enjoy pairing tuna with fruits like sliced apples or cranberries for a sweet and savoury mix.
Beverages:
Complete your meal with refreshing options like water, unsweetened tea, or low-sugar juices.
By combining Subway’s Tuna with above options, you can create a more diverse, flavorful, and nutritious meal.
What Fillings are Good for Tuna?
Following are fillings that pair well with tuna:
Fresh Vegetables:
- Lettuce: Adds crunch and freshness.
- Tomatoes: Offers juiciness and a burst of flavour.
- Cucumbers: Provides a refreshing element to the sandwich.
- Red Onions: Adds a zingy, slightly sharp taste.
- Green Peppers: Provides a mild flavour and adds colour.
- Spinach: A nutrient-dense alternative to lettuce, offering added vitamins.
Pickles:
Tangy pickles can complement the richness of tuna and provide a delightful contrast in taste.
Olives:
For those who enjoy their flavour, adding black olives can enhance the sandwich.
Banana Peppers:
Offers a mild heat that pairs well with the creamy tuna mixture.
Cheese:
Subway provides various cheese options like Swiss, Cheddar, or Pepper Jack, adding an extra layer of taste to the sandwich.
Sauces and Condiments:
- Mayonnaise: Classic choice that blends well with tuna, adding creaminess.
- Mustard: Provides a tangy kick to the sandwich.
- Oil and Vinegar: Adds flavour and moisture without additional calories.
- Spices like oregano:Add herbal flavours into the sandwich.
Bread Alternatives:
Spinach Wrap or Flatbread: If you prefer a different bread type, these can be substituted for the standard sub roll.
Remember, these fillings can be mixed and matched according to your preferences to create a personalised and delicious tuna sandwich at Subway.
Is Subway Tuna Healthy?
Subway’s Tuna can be a healthy choice when picked wisely. Tuna itself is a good source of lean protein and contains beneficial nutrients like omega-3 fatty acids. However, whether Subway’s Tuna option is healthy depends on how it’s prepared and the additional ingredients chosen.
When choosing whole-grain bread or wraps, loading up your sandwich or salad with fresh veggies like lettuce, tomatoes, cucumbers, and spinach, and choosing lighter sauces like mustard or oil and vinegar can make the Subway Tuna option a healthier meal.
The key to keeping it healthy is being mindful of the toppings, sauces, and type of bread chosen to balance the nutrients and avoid excess calories or unhealthy fats. Overall, by customising your Subway Tuna choice with wholesome ingredients, it can indeed be a part of a balanced and healthy eating plan.
Some people are sensitive to allergy from meat and dairy items. For that i have gathered full Subway Allergen Menu so you can plan what to eat and what to avoid accordingly.
How can I make my Subway Tuna Healthier?
To make your Subway tuna sandwich healthier, here are some simple tips:
Choose Whole Wheat Bread:
Choose whole-grain bread instead of white bread for added fibre, which helps with digestion.
Use Light Mayo or Skip It:
Mayonnaise contains fats and calories. If you prefer mayo, ask for a lighter version or use it in less amounts.
Load Up on Veggies:
Add plenty of vegetables like lettuce, tomatoes, onions, pickles, green peppers, and cucumbers. They’re low in calories and offer essential vitamins.
Pick Low-Fat Cheese:
If you want cheese, select a low-fat option such as provolone or Swiss to reduce fat intake.
Avoid High-Fat Toppings:
Skip high-fat toppings like bacon or croutons, as they can increase calorie content.
By following these steps, you can create a healthier Subway tuna sandwich that’s lower in calories and higher in nutritional value.
Conclusion
Subway’s Tuna Menu offers tasty options like sandwiches, salads, and wraps with tuna mixed in mayo and spices. Choosing healthier options like whole-grain bread, veggies, and light sauces can make Subway’s Tuna a better choice. Adding fresh veggies, cheese, and light sauces can enhance the taste.
To make it healthier, go for whole wheat bread, use less mayo, and load up on veggies while avoiding high-fat toppings. Overall, Subway’s Tuna Menu lets you customise your meal, making it a flavorful and nutritious choice if you pick the right ingredients.