Iron is an essential mineral to the human body. For most individuals, consuming enough iron is an important health goal. Dietary iron is found primarily in animal foods, but can also be found in some plant foods like dried beans, spinach and raisins, as well as fortified foods like breads and ready-to-eat breakfast cereals. Subway offers several food options that are good sources of iron.
Sandwiches
The 6-inch meat sandwiches at Subway provide between 15 and 60 percent of the daily value for iron for a 2,000-calorie diet. Those containing beef, like the roast beef, 25 percent daily value, and the steak and cheese, 60 percent daily value, provide the most iron. Add 1.5 tbs. of the fat free honey mustard for an additional 2 percent daily value.
Soups and Salads
Several of the soups and salads offered at subway are also good sources of iron. A bowl of the Chipotle Chicken and Corn Chowder provides 20 percent of the daily value for iron. A bowl of the Chili Con Carne provides 15 percent of the daily value. Choose a salad with with meat, particularly roast beef, to get 15 to 20 percent of the iron needed for the day.
Other Sources
Side items found at Subway can also provide some iron. Choose a Fresh Fit side of raisins for 6 percent of the daily value. The Berry Lishus Fruizle, with or without the banana, has 10 percent of daily needs. The cookies provide between 4 to 6 percent of the daily value for iron.
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