Subway invites its customers to "eat fresh," but what if it isn't clear what exactly it
is you're eating?
Some sandwich fans alleged in a January 2021 lawsuit that the chain's tuna sandwich contains
no tuna at all.
"Court papers say independent testing shows the products are made from anything but tuna."
That's an accusation Subway vehemently denies.
So who's right?
Here's what we know.
It's easy to be overwhelmed by the amount of tuna options at the grocery store.
There's white tuna, light tuna, and flavored tuna.
There's also solid, chunk, or flaked tuna.
The latter is what Subway has listed in its tuna salad recipe, but what does that actually
mean?
Flaked tuna is the cheapest version of canned tuna you can get, and the term might mean
you're not getting all that much tuna, Spoon University reports.
The smaller the tuna is diced, the more it can absorb the liquid it's packed in, whether
that's oil or water.
Flaked tuna can absorb up to 20 percent of the brine that it comes in.
Subway's ingredient list indicates its tuna is packed in water.
That might not be all bad news.
Spoon University says tuna packed in water might have more healthy omega-3 fatty acids.
On its website, Subway tries hard to convince people that its tuna sandwiches aren't just
made from any tuna.
It's "100% real wild caught tuna," according to a bold banner ad.
But "wild caught" doesn't always mean safe for the planet.
When it comes to tuna, "wild caught" usually just means that the tuna hasn't been farmed.
What it doesn't mean is that the fishing practices used to catch the tuna were actually eco-friendly.
You should also know the rest of the ingredients that are inside the tuna salad, per Subway's
website: Along with "flaked tuna in brine", there's lemon juice, sugar, mustard, eggs
and the preservative calcium disodium EDTA.
That preservative is considered safe by the FDA and is even used in medicine, though the
U.S. Food and Drug Administration has set limits on its consumption.
There are several species of tuna swimming around on planet Earth.
Some of them are more heavily fished than others, resulting in near-extinction.
Subway has publicly claimed that it does not sell albacore, bluefin, or bigeye tuna, which
are all considered either critically endangered or endangered.
Subway's website assures:
"We only sell skipjack and yellowfin tuna.
It is sourced from fisheries with non-threatened stock levels."
Tuna is packed full of healthy omegas, good fats, and vitamins, so when it's incorporated
into your diet correctly, it could benefit your health.
Unfortunately canned tuna is also known to possess considerable levels of mercury, which
is not healthy to eat, to put it mildly.
And of the many species of tuna, yellowfin tuna is among those with the highest mercury
content.
Canned tuna is the leading source of mercury in the diet for many people, but it's only
dangerous if consumed too often.
High concentrations of mercury in humans may trigger brain issues and heart disease.
One man who consumed 115 cans of tuna in six months told KENS 5,
"I was walkin' from one room to another room, and forgettin' why I was there."
Women who are pregnant or breastfeeding should avoid consuming tuna for these reasons.
While grabbing the occasional tuna sub probably won't put your body into crisis, Consumer
Reports warns that tuna and other fish which are high in mercury should be limited.
Alongside information detailing its farming practices, stance on palm oil harvesting,
and a statement on climate change, Subway also has an animal welfare policy.
But there's no mention in it of sustainable fishing practices.
According to Epicurious, most commercial fishing is done via casting one giant net into the
ocean and reeling in the entire catch.
Unfortunately, there's no way to tell what fish gets caught in the net, and often, marine
species other than tuna, including sharks, turtles, and dolphins, end up getting killed
in the process.
While Subway says it "recognizes the vital importance of sustainable fishing – both
commercially and ecologically," it does not specify if its tuna sources are considered
dolphin-safe.
A tuna sandwich seems like a healthy alternative to a burger or chicken sandwich.
Paired with a selection of healthy vegetables, tuna salad could be a light lunch option and
perfect for a quick bite to eat on the go.
But at Subway, that's not exactly the case.
Of the 13 sandwiches on Subway's U.S. menu, the six-inch tuna sub actually contains the
second-most fat, at 25 grams, and has the second-highest calorie count, with 450.
The only sandwich that has it beat is the Chicken and Bacon Ranch, which weighs in at
530 calories and 26 grams of fat.
Considering the Chicken and Bacon Ranch sandwich contains oven-roasted chicken, bacon, Monterey
cheddar cheese, and ranch sauce, you'd expect a fat and calorie wallop.
But who knew that a basic tuna sub without any toppings would pack a bigger punch than
the Steak & Cheese or the Spicy Italian?
When you make tuna salad at home, the recipe is pretty straightforward: canned tuna and
mayonnaise can be the whole thing.
Of course, you can also season with salt and pepper, or add in chopped onion or celery.
Subway's tuna salad recipe has something a little unexpected, though: traces of soybeans.
Soybeans have many uses and can be found in many processed foods.
And Subway has added the tuna sub to its allergen chart as a warning for those people with soybean
allergies.
How did they get in there?
Perhaps in the tuna canning process, or by coming in contact with other foods in processing.
According to the American Heart Association, Americans, on average, eat more than 3,400
milligrams of sodium per day.
That's more than double the recommended limit of 1,500 milligrams per day for most adults.
Subway's classic six-inch tuna sub on nine-grain wheat bread has 610 milligrams of sodium,
and a footlong doubles it to more than 1,200.
That's pretty close to the limit for adults, but at just 900 calories for a footlong, you'll
most likely need more food to get through the rest of the day.
And depending on the bread you pick, the sodium count can be much higher.
The popular Italian Herb & Cheese bread, for example, contains 500 milligrams of sodium
for the six-inch version, compared to the nine-grain bread's 180.
Check out one of our newest videos right here!
Plus, even more Mashed videos about your favorite fast food chains are coming soon.
Subscribe to our YouTube channel and hit the bell so you don't miss a single one.