Subway is well known for its wide variety of submarine sandwiches and salads. One unique menu item that Subway offers is the meatball marinara sandwich and salad. The meatballs that Subway uses are a bit mysterious and often prompt the question – what exactly are the meatballs made of? In this article, we’ll take a deep dive into the ingredients, nutritional information, and prep process for Subway’s meatballs to finally uncover what the “meatball thing” really is.
What are the Ingredients in Subway Meatballs?
According to the Subway website, the ingredients in their meatballs include:
- Beef
- Water
- Textured Vegetable Protein (soy protein)
- Soy Protein Concentrate
- Dried Onions
- Salt
- Spices
- Romano Cheese (pasteurized cow’s milk, cheese cultures, salt, enzymes)
- Breadcrumbs
- Dried Garlic
- Sugar
- Parsley
The main ingredient is beef, followed by water and soy-based ingredients like textured vegetable protein and soy protein concentrate. This mix of meat and soy proteins helps to lower the cost of production while still maintaining the meatball’s texture.
Spices, cheese, breadcrumbs, and other ingredients are also added for flavor. The ingredients are relatively simple and straightforward. There do not seem to be any controversial or abnormal ingredients used.
Nutritional Information on Subway Meatballs
Here is the basic nutritional information for Subway’s meatballs according to Subway’s website:
| Nutrition Facts | 6-inch Meatball Marinara |
|---|---|
| Calories | 450 |
| Total Fat | 18g |
| Sodium | 1280mg |
| Total Carbohydrates | 56g |
| Protein | 22g |
A 6-inch Meatball Marinara sandwich contains 450 calories, which is reasonable for a footlong sandwich. It is relatively high in sodium at 1280mg per 6-inch sandwich. The protein content is decent at 22g from the combination of beef and soy.
The meatballs themselves contain:
| Nutrition Facts | Meatballs (85g) |
|---|---|
| Calories | 210 |
| Total Fat | 9g |
| Sodium | 460mg |
| Total Carbohydrates | 6g |
| Protein | 12g |
Per 85g serving, the meatballs contain 210 calories and 12g of protein. They are still relatively high in sodium content. The nutritional profile is decent for a mass-produced meatball product.
How are Subway’s Meatballs Prepared?
According to a Subway spokesperson, the preparation process for their meatballs is relatively simple:
- The frozen meatballs are delivered to each Subway location.
- Employees thaw the frozen meatballs overnight in the refrigerator.
- The next day, the meatballs are heated in a microwave on the “meatballs” setting.
- After microwaving, the meatballs are transferred to a serving tray and topped with marinara sauce.
- Employees may season them further with Parmesan cheese, oregano, and red pepper flakes per the customer’s request.
- The meatballs are then placed onto the sandwich or salad.
The meatballs arrive pre-made and frozen. Each location simply reheats them in a microwave before serving. This allows for consistent quality and preparation across all Subway locations. According to Subway, their meatballs have improved in quality and texture over the years based on customer feedback.
Are Subway’s Meatballs Healthy?
Subway’s meatballs provide a decent nutritional profile of protein, carbs, and fat for a mass-produced product. However, there are some downsides:
Pros
- Good source of protein from both beef and soy
- Lower fat and calories than traditional all-beef meatballs
- Contain some fiber from breadcrumbs and soy
- Can be part of a balanced meal
Cons
- High in sodium
- Heavily processed combination of meat and soy proteins
- Microwaved rather than oven-baked
- Served on white bread and with creamy sauce, increasing calories
While the meatballs on their own seem relatively healthy, the way Subway prepares and serves them adds less healthy factors like high sodium and extra carbs. Overall, Subway’s meatballs can be a decent option in moderation as part of an overall balanced diet, but shouldn’t be considered a true health food.
How Do Subway’s Meatballs Compare to Other Fast Food Meatballs?
Subway isn’t the only fast food chain that serves meatballs. Here’s how Subway’s meatballs stack up against the competition:
IKEA
- IKEA’s meatballs contain beef, pork, potatoes, breadcrumbs, and spices
- They are pan-fried instead of microwaved
- Typically served with cream sauce and lingonberry jam
- Higher in calories and fat than Subway’s
Panda Express
- Panda Express Italian Meatballs contain ground turkey (not beef)
- Higher protein than Subway’s
- Additives include soy protein, corn starch, and soybean oil
- Served in a sweet garlic sauce
- Comparable sodium content to Subway’s
IKEA
- Olive Garden Meatballs contain beef, pork, and herbs
- The sauce contains cream, butter, and cheese
- Higher in calories and fat compared to Subway
- Served with pasta instead of bread
Subway’s meatballs have lower fat and calories compared to dine-in restaurant chains. They use a mix of beef and soy compared to alternatives like ground turkey or pork. Overall, Subway’s nutrition profile is decent given the convenience and cost for a fast food chain.
Conclusion
So in summary, the “meatball thing” from Subway is a moderately healthy protein option made from a blend of beef, soy, and seasonings. While not the most natural or gourmet meatball, it provides a quick meat-based meal on-the-go. Moderating portion sizes and toppings is important when ordering Subway meatballs to keep sodium, fat, and calories in check. Moderation is key with any processed fast food. Overall, Subway’s meatballs can be a tasty protein choice when you’re in a rush and need a convenient meal option.