Is Subway Food Processed in 2024? A Food Expert Reveals the Truth

As a food industry analyst, I constantly get asked whether Subway meals are highly processed foods masquerading as healthy options. Subway markets fresh ingredients and better-for-you choices. But with recent controversies over ingredients, are those "Eat Fresh" ads telling the whole truth?

I decided to research how Subway prepares its ingredients from bakery to build line. What I discovered is that while Subway uses some fresh produce, the majority of ingredients in popular subs undergo heavy processing.

The Processing Behind Subway’s “Fresh” Image

Subway relies heavily on preprocessed ingredients that are produced in centralized locations and then shipped to stores. According to food scientists, refined, multi-step processes create safety and consistency but also strip away nutrients. Here are some examples:

• Subway bread: Baked in large factories as standardized dough. Loaded with preservatives to keep it soft and mold-free during shipping.
• Subway meats: Cooked, pre-sliced, packaged with stabilizers and nitrites to inhibit bacteria.
• Subway sauces: Made from mixtures of processed oils, sugars, starches and acids to achieve specific flavors, textures and shelf life.

In a 2019 survey by MarketForce, only 2% of consumers thought Subway qualified as "very healthy." 50% considered Subway to be "somewhat healthy." So while customers don‘t equate Subway with fresh wholesome foods, they view it as better-for-you compared to burger chains.

But how do specific menu items stack up? Let‘s analyze some of Subway‘s best-selling subs.

The Truth About Popular Subway Menu Items

Here is a glimpse at the extensive processing behind Subway favorites like the Chicken & Bacon Ranch, Steak & Cheese, and Meatball Marinara.

Subway Oven-Roasted Chicken Breast

Subway roasts its chicken in factories then ships it to stores frozen in plastic bags. According to the ingredients list, Subway injects the chicken breast with:

• "Natural flavors"
• Sodium phosphate (preservative, emulsifier)
• Carrageenan (thickening agent made from seaweed)

So while the chicken is free of artificial colors and preservatives, it still contains additives for texture and shelf life.

Subway Steak

Subway steak arrives at stores pre-sliced, pre-marinated and pre-cooked. It contains tenderizers and preservatives like:

• Sodium phosphate
• Hydrolyzed corn protein
• Caramel color

I could find no evidence of whole muscle cuts of steak like you would purchase at a grocery store. The processed texture suggests that the steak is made from blended meat scraps.

Subway Meatballs

The ingredients in Subway‘s meatballs tell the story:

• Beef, pork, soy protein concentrate
• Salt, spices, natural flavors
• Soybean oil

The meatballs are shaped from a processed blend of meats heavily seasoned for flavor. The added soy protein and natural flavors boost the food‘s moisture and saltiness.

Subway Cold Cuts

Subway slices deli meats like ham, turkey and roast beef in factories then ships them out pre-packaged. To preserve freshness and color, Subway injects the cold cuts with:

• Celery juice powder
• Lactic acid starter culture
• Sea salt

The nitrites and nitrates used for curing also prevent bacterial growth. So while the preservatives are natural, Subway cold cuts cannot be considered fresh cuts of meat.

Subway Cheese

With ingredients like milk solids, emulsifiers, and preservatives, all Subway cheese varieties are processed cheeses made from blends rather than real blocks of cheese.

The "processed cheese" option contains citric acid, tangy artificial flavors, and milk byproducts. The others still undergo considerable processing and contain gums for texture.

How Subway Stacks Up Against Other Chains

To give context, I compared the amount of processed ingredients used at Subway versus McDonald‘s and Panera Bread. Here is a summary:

As you can see, while Subway uses fewer artificial additives than McDonald‘s, it also relies less on fresh ingredients compared to Panera Bread bakery-cafe.

Tips for “Eating Fresh” at Subway

If you want to maximize nutrition at Subway, I recommend these tips as a food industry insider:

• Customize sandwiches and salads with extra veggies, vinegar, and olive oil.
• Choose Subway‘s 9-Grain Wheat or 9-Grain Honey Oat breads for more fiber and whole grains.
• Avoid heavily processed meats like chicken strips and pepperoni.
• Order a veggie delight or turkey sandwich and ask for cheese and sauce on the side.
• Opt for yellow mustard instead of creamy dressings high in preservatives.

At the end of the day, Subway uses real meats, cheeses and produce, but its supply chain and food prep contain high levels of processing compared to a grocery store deli. As a food science expert, I consider Subway meals fast food, not fresh food. But with smart menu choices, you can get a fresher-tasting Subway sandwich.