Sophey Raya

Written by Sophey Raya

Modified & Updated: 02 Jun 2024

Sherman Smith

Reviewed by Sherman Smith


When it comes to fast food, Subway is often considered as a healthier alternative with its wide range of customizable options. One popular choice among customers is the Subway Tuna on Wheat sandwich. Not only does it satisfy the cravings for a delicious and filling meal, but it also provides a solid nutritional punch. In this article, we will delve into the nutrition facts of Subway Tuna on Wheat, highlighting its benefits and what makes it a great choice for those looking for a nutritious meal on the go. Whether you’re a fitness enthusiast, a busy professional, or simply someone who wants to make healthier food choices, you’ll find this guide useful in understanding the nutritional value of Subway Tuna on Wheat. So, let’s dive in and explore the mouthwatering world of nutrients that this sandwich has to offer!

Key Takeaways:

  • Subway Tuna on Wheat is a protein-packed, low-fat, and heart-healthy option that’s delicious and customizable, making it a satisfying and convenient choice for a quick and nutritious meal on the go.
  • With essential nutrients like omega-3 fatty acids, vitamins, and minerals, Subway Tuna on Wheat promotes bone health, steady energy levels, and digestive health, offering a tasty and healthy alternative to fried foods.
Table of Contents

Subway Tuna on Wheat is a Great Source of Protein

The Subway Tuna on Wheat sandwich is packed with high-quality protein, making it an excellent choice for those looking to increase their protein intake. Each serving contains an impressive amount of protein, which is essential for promoting muscle growth and repair. So, if you’re looking to fuel your body with protein, this sandwich is a fantastic option.

It is Low in Fat

If you’re watching your fat intake, the Subway Tuna on Wheat sandwich is a great choice. It is low in fat, making it a healthier alternative to many other fast food options. By opting for this sandwich, you can enjoy a satisfying meal without worrying about excessive fat content.

Rich in Omega-3 Fatty Acids

The Subway Tuna on Wheat sandwich is an excellent source of omega-3 fatty acids. These essential fatty acids have numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function. By including this sandwich in your diet, you can easily boost your omega-3 intake.

High in Vitamin D

If you’re looking to increase your vitamin D levels, the Subway Tuna on Wheat sandwich can help. It is rich in vitamin D, which plays a vital role in bone health, immune function, and mood regulation. This sandwich is a delicious way to get a dose of this important vitamin.

Contains Essential Minerals

The Subway Tuna on Wheat sandwich contains essential minerals like iron, magnesium, and zinc. These minerals are crucial for various bodily functions, such as oxygen transport, energy production, and immune system support. Including this sandwich in your diet can help ensure you meet your daily mineral requirements.

It is a Gluten-Free Option

If you follow a gluten-free diet, you’ll be happy to know that Subway offers a gluten-free bread option for their Tuna on Wheat sandwich. This makes it easier for individuals with gluten sensitivities or celiac disease to enjoy a delicious and nutritious meal without the worry of gluten contamination.

Provides Essential Amino Acids

The Subway Tuna on Wheat sandwich provides all the essential amino acids your body needs for optimal functioning. Amino acids are the building blocks of protein and are vital for various physiological processes, including muscle growth, repair, and hormone production.

Low in Calories

The Subway Tuna on Wheat sandwich is relatively low in calories compared to many other fast food options. If you’re looking to watch your caloric intake but still want a satisfying meal, this sandwich is a great choice.

Contains Heart-Healthy Ingredients

The Subway Tuna on Wheat sandwich contains heart-healthy ingredients such as tuna, which is rich in omega-3 fatty acids and promotes cardiovascular health. It also includes fresh vegetables, which are packed with essential vitamins, minerals, and dietary fiber, all of which contribute to a healthy heart.

Versatile and Customizable

The Subway Tuna on Wheat sandwich offers plenty of opportunities for customization. You can add your choice of fresh vegetables, sauces, and toppings to create a sandwich that suits your taste preferences and dietary needs.

Suitable for Weight Management

If you’re looking to manage your weight, the Subway Tuna on Wheat sandwich can be a valuable addition to your meal plan. It provides a balanced combination of protein, fiber, and nutrients while being lower in calories compared to many other fast food options.

Contains Essential Vitamins

The Subway Tuna on Wheat sandwich contains essential vitamins like vitamin A, vitamin C, and vitamin E. These vitamins play essential roles in maintaining overall health, supporting the immune system, and protecting against oxidative stress.

A Healthy Alternative to Fried Foods

When you’re in the mood for something quick and tasty, choosing the Subway Tuna on Wheat sandwich over fried foods is a wise decision. It provides a satisfying meal without the added unhealthy fats and excess calories often found in fried options.

Helps Maintain Blood Sugar Levels

The Subway Tuna on Wheat sandwich, with its balanced combination of protein and complex carbohydrates, can help maintain steady blood sugar levels. This can be beneficial for individuals managing diabetes or looking to keep their energy levels stable throughout the day.

Promotes Bone Health

The Subway Tuna on Wheat sandwich contains essential vitamins and minerals that contribute to good bone health, such as calcium and vitamin D. These nutrients are crucial for maintaining strong and healthy bones, preventing conditions like osteoporosis.

Offers Fiber for Digestive Health

The Subway Tuna on Wheat sandwich provides a good amount of dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps promote regular bowel movements, prevent constipation, and supports a healthy gut microbiome.

Boosts Energy Levels

With its combination of carbohydrates and protein, the Subway Tuna on Wheat sandwich can provide a sustained release of energy, helping you power through your day without feeling sluggish. It’s a great choice for a satisfying and energizing meal.

Convenient and Quick Option

When you’re on the go and need a quick meal, the Subway Tuna on Wheat sandwich is a convenient option. You can easily grab it from any Subway location, making it a convenient choice for busy individuals.

Delicious and Satisfying

Above all, the Subway Tuna on Wheat sandwich is simply delicious and satisfying. With its flavorful tuna, fresh vegetables, and choice of sauces, it delivers a mouthwatering taste that will leave you satisfied and craving for more.


In conclusion, Subway’s Tuna on Wheat is not only a delicious sandwich but also a healthy choice. With its high protein content, low fat, and whole grain bread, it’s a nutritious option for those looking to maintain a balanced diet. The combination of tuna, vegetables, and whole wheat bread provides a satisfying meal that will keep you feeling fuller for longer. So next time you’re at Subway, give the Tuna on Wheat a try for a tasty and nutritious meal option.


Q: Is Subway Tuna on Wheat a healthy option?

A: Yes, Subway Tuna on Wheat is a healthy option. It is low in fat and contains high-quality protein from the tuna. The whole grain bread provides essential nutrients and dietary fiber.

Q: How many calories are in Subway Tuna on Wheat?

A: The exact number of calories may vary depending on the size of the sandwich and the toppings used. On average, a six-inch Tuna on Wheat sandwich contains around 440 calories.

Q: Can I customize my Subway Tuna on Wheat sandwich?

A: Yes, you can customize your Subway Tuna on Wheat sandwich by adding or removing toppings according to your preference. Subway offers a variety of fresh vegetables and sauces to choose from.

Q: Does Subway Tuna on Wheat contain any allergens?

A: Subway Tuna on Wheat contains fish (tuna) and gluten (from the bread). If you have any specific dietary restrictions or allergies, it’s recommended to check Subway’s allergen information or consult with the staff before ordering.

Q: Is Subway Tuna sustainably sourced?

A: Subway is committed to sourcing its ingredients responsibly and sustainably. They aim to ensure that their seafood is sourced from suppliers who adhere to the highest standards of sustainable fishing practices.

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