For anyone trying to make healthier choices at lunchtime, the question of what’s actually in Subway’s chicken — and whether it’s organic — comes up often. As the world’s largest fast-food chain, Subway markets itself as offering healthier alternatives to typical fast food, and its chicken sandwiches are among its most popular items. So what’s the real story behind Subway’s chicken?
Is Subway’s chicken organic?
The short answer is no. Subway does not offer certified organic ingredients on its menu. All of its ingredients, including its chicken, come from conventional suppliers rather than organic sources. That said, Subway does make an effort to provide better-for-you options, such as fresh vegetables, whole grain breads, and leaner meats, which can still make for a healthier meal compared to many fast food alternatives.
What’s actually in Subway’s chicken?
According to Subway, its chicken products are made from 100% white meat chicken that is marinated, roasted, and grilled. The company states that soy protein makes up 1% or less of its chicken strips and oven-roasted chicken, used mainly to help with texture and moisture. Listed ingredients for chicken products have included chicken breast with rib meat, water, seasonings, chicken stock, canola oil, onion and garlic powder, spices, chicken fat, honey, and potato starch, among others.
The DNA testing controversy
Subway’s chicken came under significant scrutiny after a Canadian Broadcasting Corporation investigation tested chicken sandwiches and reported that the chicken DNA content was lower than expected — around 53.6% for the oven-roasted chicken and roughly 42.8% for the chicken strips, compared to figures closer to 85-90% reported for some competitors. Subway pushed back strongly on these findings, with company representatives stating that the soy protein content in their chicken strips and oven-roasted chicken is 1% or less, and calling for the testing methodology to be reviewed.
The discrepancy sparked plenty of debate, with some commentators pointing out that the sodium levels in Subway’s chicken products were also a concern worth noting alongside the protein content questions.
Is Subway chicken processed?
Subway has stated that its chicken does not contain artificial preservatives, flavors, or colors. However, because the chicken is pre-seasoned, pre-cooked to some extent, and contains additives for texture, it’s generally considered a processed food, similar to most other prepared fast food ingredients. Subway has also moved toward an in-house slicing process for its meats, aiming to reduce costs and work with a broader range of suppliers as part of its ongoing menu changes.
Is it still a healthy option?
Despite the controversy, some Subway chicken sandwiches remain relatively healthy choices on the menu. The rotisserie-style chicken sandwich, for example, is often cited as one of the lighter options, coming in at around 350 calories with roughly 29 grams of protein, paired with fresh vegetables on wheat bread. For those looking for a lower-sugar, higher-fiber meal, Subway’s oven-roasted chicken options — loaded up with fresh vegetables — can still fit into a balanced diet.
The bottom line
Subway’s chicken is not organic, and like most fast food ingredients, it falls into the category of processed food due to its seasonings and additives. While Subway maintains that its chicken is made from 100% white meat, independent testing has raised questions about exactly how much of the product is chicken versus other ingredients like soy. For health-conscious customers, the best approach is to focus on overall sandwich choices — leaning into fresh vegetables, whole grain bread, and lighter sauces — rather than relying on any single ingredient claim.