The Real Reason You Might Want To Skip Subway's New Turkey Cali Fresh Sub

Subway has a reputation for being one of the healthier fast-food options out there, and for the most part, this rep is well-deserved due to the fact that it's a lot easier to customize your order at a sandwich shop than a burger or chicken chain. Even the carb-averse have options that don't involve a great, big, honking bread bun, since Subway has both protein bowls and salads that include all the familiar sub toppings on a bed of lettuce.

So yes, you can eat relatively well at Subway, but that doesn't mean they don't have their fair share of menu no-nos. One such item is their new Turkey Cali Fresh sub, an item that's not nearly as healthy as its name implies. So what's wrong with it? Turkey is a pretty reliable low-fat source of protein, and "fresh" is always good, and even "Cali" tends to imply the fit, healthy lifestyle embraced by residents of a state where it's always swimsuit season.

Registered dietitian Emily Wunder, MSCN, RD, LDN, who blogs at Healthier Taste, tells Mashed that not only the name, but also the listed ingredients, make the Cali Fresh sub "definitely an attractive sandwich." However, she cautions that "with any food, if you want to get the real information you should check out the nutrition facts." And the facts, in this case, just don't add up to anything you should probably be eating as part of a well-balanced diet.

The Turkey Cali Fresh sub is high in saturated fat and sodium

One of the main issues that registered dietitian Emily Wunder, MSCN, RD, LDN, has with the sub is with the bacon it contains. Yes, the bacon adds some extra deliciousness to the otherwise bland turkey, but sadly it doesn't do much for the nutrition. As Wunder points out, "You are already getting a good amount of healthy fats from the avocado, so additional fat from the bacon does not seem necessary."

What's more, salty bacon also adds to the sub's sky-high sodium levels — according to Subway's menu, one 6-inch sub comes in at 1260 mg of this nutrient. Wunder points out that 2300 mg is the recommended daily max, and feels that the Turkey Cali Fresh sodium levels are "definitely something to be mindful of." She warns that high-sodium meals may lead to water retention, swelling, and temporary elevated blood pressure, adding that over time, a high-sodium diet can lead to chronic high blood pressure and heart disease

The Turkey Cali Fresh sub isn't all bad, though, as Wunder admits "this sandwich will definitely get you a good serving of protein and some fiber." She does suggest, however, that you omit the bacon and maybe swap the mayo for oil and vinegar to further reduce saturated fat. She also says to stick to the 6-inch or mini sub and suggests having a leafy green salad on the side. That way, she says you can "still enjoy the sandwich but ensure you are satisfied."