Is The Subway Veggie Patty Vegan?

Share on pinterest
Share on facebook
Share on twitter
Share on email
heydayDo Affiliate Links Disclosure

More & more fast food restaurant chains are adding vegetarian & vegan menu options, including sandwich maker Subway®.

This article takes a close look at the ingredients & nutritional content of the Subway Veggie Patty and its rarely-seen cousin, the Subway Malibu Vegan Patty.

 

Is the Subway Veggie Patty vegan?

Subway’s Veggie Patty is not vegan.

According to Subway’s U.S. Product Ingredient Guide dated April 2020, their Veggie Patty contains egg and milk products.

The egg is in the form of egg whites and the milk comes in the form of calcium caseinate.

The egg & milk products rank 8th & 12th respectively, in terms of the weight of the patty’s ingredients. 

 

What’s next

Up ahead I’ll provide the ingredients and Nutrition Facts for the Subway Veggie Patty, and explore how healthy it really is.

I’ll also include as much useful nutritional information as I could get my hands on regarding the Subway Malibu Vegan Patty.

This is the one vegan patty they do sell, but unfortunately it is not offered at most Subway locations.

 

 

Science resources included

As is my custom here on heydayDo, I will provide links to all of the relevant sports science & medical resources, clinical studies, and nutritional data used in this article.

 

 

Subway Veggie Patty Ingredients

So what’s in it? Here are its ingredients excluding the bread & toppings.

Note: The ingredients are ranked in descending order from most to least, according to weight.

  • water
  • water chestnuts (water chestnuts, water, citric acid)
  • onions
  • carrots
  • cooked brown rice (water, brown rice)
  • whole grain oats
  • mushrooms
  • egg whites
  • wheat gluten
  • soy flour
  • corn oil
  • calcium caseinate (from milk)
  • green peppers
  • soy sauce (water, soybeans, salt, wheat),
  • red bell peppers

Contains two percent or less of:

soy protein concentrate, cornstarch, onion powder, salt, black olives, hydrolyzed vegetable protein (corn, wheat, and soy protein), sugar, soy protein isolate, spices, yeast extract, garlic powder, dried jalapeño peppers, natural flavors, sunflower oil, cottonseed oil, dextrose.

Due to alternate product availability may also contain: zucchini, leek, celery, herbs, spices, potato starch and palm fat.

Contains soy, wheat, egg, milk.

 

The information above is found on Subway’s own U.S. Ingredient Guide, last updated April 2020 & here’s its link .

That link automatically downloads a PDF file from their subway.com website. 

 

Nutrition Facts label for the Subway Veggie Patty

Subway’s Veggie Patty Nutrition Facts

Here’s the nutritional breakdown of the Subway Veggie Patty by itself, and also when it’s served plain on their Italian white bread.

This information is available on Subway’s website through a PDF download of their U.S. products’ nutritional values. (2)

  • Serving Size: 3 oz.
  • Calories: 160
  • Total Fat: 8 grams
    • Saturated Fat: 2 grams
    • Trans Fat: 0
    • Cholesterol: 0
  • Carbohydrates: 8 grams
  • Protein: 13 grams
  • Dietary Fiber: 3 grams
  • Sugar: 2 grams
  • Sodium: 520 mg

 

Subway Veggie Patty Sandwich with 6” Italian Roll

  • Serving Size: 8.8 oz.
  • Calories: 360
  • Total Fat: 10 grams
    • Saturated Fat: 2.5 grams
    • Trans Fat: 0
    • Cholesterol: 0
  • Carbohydrates: 47 grams
  • Protein: 22 grams
  • Dietary Fiber: 8 grams
  • Sugar: 7 grams
  • Sodium: 800 mg

 

Listed allergens in the Subway Veggie Patty

The Subway website provides a downloadable list of allergens that are used in each of their foods (3).

According to Subway, the Veggie Patty contains the following known allergens:

    • Egg
    • Milk/Lactose
    • Soybeans
    • Wheat/Gluten

 

heart with cardio red - heydayDo icon

 

Is a Subway Veggie Patty healthy?

Overall, the Subway Veggie Patty is one of the healthier fast food sandwich options available in the U.S., especially when compared to the burger, chicken, & processed meat sandwiches offered at all of the big fast food chains.

On the positive side of things, Subway’s 3 oz. Veggie Patty has only 160 calories, has no cholesterol, has very little (2 grams) of sugar, and only 2 of its 8 grams of fat are saturated fats.

It also has 3 grams of fiber and 13 grams of protein in it, which is roughly the same as two large eggs.

 


 

There’s a lot of sodium though…

On the not-so-great side of the ledger, Subway puts about a quarter teaspoon of salt (520 mg of sodium) in its little 3 oz. patty.

By itself, this isn’t too bad.

It’s just that the typical American diet has too much salt in it already, according to the American Heart Association (4).

And the AHA’s optimal recommended limit for adults is 1500 mg, so Subway’s fairly small Veggie Patty uses up a little over a third of your daily ideal amount of salt.

And when you have it on one of Subway’s 6” rolls – like the Italian white bread for example – the sandwich has 800 mg of sodium.

So that one midsize sandwich has over half  the amount of your recommended daily amount of salt in it. (5)

 

It’s vegetarian, but…

There are a couple of other ingredient choices used to make the Subway Veggie Patty that are not really that healthy for you.

* It’s a very processed food product that also has a few artificial ingredients in it;

* It has saturated fat in it. It seems a bit surprising that a vegetarian food product would have any saturated fat in it at all, since most dietary saturated fats are found in animal products like dairy fat, fatty animal meats, chicken skin, lard, and tropical oils; (6)

* Vegetarian, but without a single organic ingredient in it;

* The Subway Veggie Patty also has that unknown processed additive, natural flavors.

 

About soy protein concentrate & soy protein isolate

A number of people have issues with soy products, so I thought I’d mention that both of these similar Subway patty ingredients are from the defatted protein flour of soybeans.

Vegan protein powders like Orgain, Garden of Life, & Vega do the same type of protein isolation as this, though they don’t use soybeans but rather chia, pea, & rice as their protein sources.

 

green vegetables - heydayDo con

 

Malibu: The Real Subway Vegan Patty

Even though it’s impossible to find in many areas, I thought I’d include the ingredients & nutritional information for the one real vegan patty that Subway currently sells, the Malibu Vegan Patty.

 

Subway’s Vegan Malibu Patty is made by Kellogg’s?

I couldn’t find any information on Subway’s website as to who or how the Malibu Patty is made.

But I did come across a Kosher certification for it on a website owned by breakfast cereal giant, Kellogg’s (7).

They own the brand name Gardenburger, and on the Kosher certificate there’s the Gardenburger Subway Malibu Vegan Patty:

 

Subway Malibu Vegan Patty Kosher Certificate - heydayDo image

 

Go figure.

I’m guessing Subway doesn’t disclose this because they feel that a known association with a food manufacturing behemoth like Kellogg’s kind of kills the vegan purity buzz.

In any event, here are the Subway Vegan Patty’s ingredients & Nutrition Facts, AKA the Kellogg’s Gardenburger® (Malibu Organic Vegan):

 

Subway Malibu Patty Ingredients

      • cooked brown rice (water, organic brown rice)
      • water
      • organic corn
      • organic carrots
      • organic onions
      • organic green peppers
      • organic rolled oats
      • organic canola oil
      • organic high oleic sunflower oil
      • organic red bell peppers
      • organic soy protein flour

Contains two percent or less of:

Gum Blend (carrageenan, konjac flour), organic soy sauce (water, organic soybeans, salt, organic wheat), organic onion powder, broccoli, sea salt, organic garlic powder, organic black pepper.

Allergens: soy & wheat

The ingredients list can be found on Kellogg’s Gardenburger® Malibu Burger Organic Vegan product page.

 

Here are the Subway Malibu Vegan’s Nutrition Facts:

      • Serving Size: 3 oz.
      • Calories: 150
      • Total Fat: 7 grams
        • Saturated Fat: 1 grams
        • Trans Fat: 0
        • Cholesterol: 0
      • Carbohydrates: 20 grams
      • Protein: 5 grams
      • Dietary Fiber: 4 grams
      • Sugar: 2 grams
      • Sodium:500 mg

 

And here’s the nutrition info for the Malibu Patty with 6” 9-Grain Bread:

      • Serving Size: 8.8 oz.
      • Calories: 350
      • Total Fat: 9 grams
        • Saturated Fat: 1.5 grams
        • Trans Fat: 0
        • Cholesterol: 0
      • Carbohydrates: 59 grams
      • Protein: 14 grams
      • Dietary Fiber: 9 grams
      • Sugar: 7 grams
      • Sodium: 780 mg

Allergens: Sesame, Wheat/Gluten, Soybeans

 

The nutrition facts information I just provided is available as a download from Subway’s website, last updated January 2020 (9), since I couldn’t find anything on their site more recent than that here in 2021.

The allergen report is also downloadable from Subway (10).

By the way, these informational downloads cover ALL of Subway’s current product listings.

 

Is a Subway Vegan Patty healthy?

The patty used in Subway’s Malibu Vegan is definitely a healthy fast food option, if you’re fortunate enough to be near a Subway restaurant that’s carrying it.

The majority of the patty’s ingredients are organic.

And compared to Subway’s Veggie Patty, the Malibu Vegan has far fewer artificially-made ingredients; in fact it has none.

It has half the saturated fat as the Subway Veggie Patty, only one gram.

It’s sodium is on the high side at 500 mg, but that’s the only issue with the Malibu Vegan Patty’s ingredients.

 

 

question answer orange - heydayDo icon

Subway Veggie Patty FAQs

Here are answers to a few of the commonly asked questions regarding Subway’s vegetarian & vegan options.

 

What’s the Subway Beyond Meatball?

Subway struck a deal with the Beyond Meat company to produce vegan meatballs for the Subway Beyond Meat Meatball Marinara sub sandwich. (11)

The plant-based sandwich offers another vegan option at the restaurants, although Subway has not announced any plans to have the Beyond Meat Meatball Marinara sandwich carried at all of their franchise locations.

Not all of Subway’s restaurants offer the Beyond Meatball product, but for those that do serve the sandwich, note that it comes with non-vegan cheese, unless you request it without it.

 

What is vegan at Subway?

The following vegan items should be available at most Subway locations:

* Veggie Delite Salad

* Subway’s breads 

      • 9-Grain Wheat
      • Hearty Italian
      • Italian (White)
      • Roasted Garlic
      • Sourdough
      • Spinach wrap
      • Tomato Basil wrap
      • Harvest
      • Habanero wrap
      • Wheat wrap

* All their veggies of course

      • Shredded lettuce
      • Tomatoes
      • Green peppers
      • Red onions
      • Cucumbers
      • Spinach
      • Olives
      • Pickles
      • Jalapeños
      • Guacamole/avocado

* Vegan condiments

      • Yellow mustard
      • Deli brown mustard
      • Mustard seed spread
      • Oil
      • Vinegar and Subway vinaigrette
      • Sweet onion sauce
      • Fat-free Italian dressing

* Side Orders

      • Apple Sauce
      • Lay’s Classic potato chips
      • Oven Baked Lay’s
      • SunChips Original

Subway’s vegan food list provided by PETA.org

 

* Vegan Sandwiches

These vegan sandwiches are unfortunately only available at a very select few Subway restaurants:

      • Beyond Meat Meatball Marinara
      • the Malibu Patty we looked at earlier
      • Vegan Falafel Sandwich

 

Does Subway have gluten-free bread?

Subway states on their website that

“Your Subway® restaurant might have…Gluten-Free Bread*.”

That asterisk then refers to their explanation that the gluten-free bread is not baked at each restaurant, but at a gluten-free facility. (12)

 

Do all Subway locations have gluten-free bread?

Here in mid-2021, no.

At the beginning of 2019 they announced that it would be available in 300 of their newly-redesigned Fresh Forward style restaurants.

 

Note: Subway’s Fresh Forward concept is a large-scale plan to remodel their restaurants, improve the technology, etc. (13).

Subway has announced they are planning to transform 10,500 locations by the end of 2020. (14)

 

Subway mentions that it is up to the individual Subway franchise owners to decide on whether to carry the gluten-free bread or not (15).

Currently (summer 2021), their website does not have a list of the restaurants that carry their gluten-free bread.

 

Subway Gluten-free Menu Items

Subway doesn’t have a published gluten-free menu at this time.

But an extensive list of Subway’s gluten-free foods can be found on the gluten-related website, Love to Know. (16)

It bears repeating what LTK says about Subway’s gluten-free items: they’re prepared for you using the same equipment (& people) that work with their gluten products, namely all of the bread used in Subway’s sandwiches.

 

dumbbell green - heydayDo icon

Wrapping Up

Related articles here on heydayDo

Top 24 Protein Bars Without Artificial Sweeteners

Best Protein Powders Without Artificial Sweeteners

 

I hope that my article covering the ingredients & nutritional content of Subway’s Veggie Patty & Malibu Vegan Patty is useful to you, and I wish you well on your fitness journey.

Let’s go.

– greg

July 2021

 

 

« Diet, Workouts, & General Fitness page


About heydayDo

heydayDo author Greg Simon
Hi I’m Greg Simon. Fitness training & nutrition researching since 1982. Organic food & wine grower. Surfer. Congenital heart disease survivor (so far). Read more…
heydayDo is my “fitness after 50” website that’s about embracing the physically active lifestyle as we get older.
 
I write about the fitness and health research I’ve found concerning the quality of life benefits that exercise and good nutrition provide.
 
When I get curious about something, I’ll dig into whatever sports science & medical facts there are on the topic to learn what’s real & what’s only hype. I also post my experiences product-testing & evaluating home gym equipment & fitness supplements.
 
 It’s an information-sharing, personal opinion blog of mine.
 
So if you’re looking for medical or nutritional advice, please consult with your doctor or health professional for that, since heydayDo does not provide medical advice.