As a discerning shopper and student of the fast-food industry, I‘ve always wondered about the quality and composition of the deli meats used by major chains. One meat in particular—turkey—is an especially popular choice for health-conscious consumers looking for a leaner protein option. And no sandwich chain serves more turkey than Subway, the world‘s largest restaurant chain by number of locations.
But is Subway‘s turkey real? What kind of turkey does Subway use, and how does it compare to other chains? I put on my detective hat to find out.
Analyzing Subway‘s Turkey Ingredients
The first stop in my investigation was Subway‘s own ingredient information. Here‘s what Subway lists for its oven roasted turkey:
"Turkey breast, turkey broth, contains 2% or less of potato starch, sea salt, dextrose, natural flavoring."
This is a relatively short and simple ingredient list as far as processed deli meats go. The main components are:
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Turkey breast: This is the lean, white meat that comes from the turkey‘s breast area. It‘s generally the most expensive and sought-after part of the bird.
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Turkey broth: A liquid made by simmering turkey meat, bones and aromatics, used to add flavor and moisture.
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Potato starch: A natural thickener and binder that can help the meat retain moisture and shape.
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Sea salt: Used for flavoring and preservation. Sea salt is less processed than table salt but nutritionally similar.
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Dextrose: A simple sugar made from corn, used to add a slight sweetness. It can also act as a preservative.
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Natural flavoring: A vague catchall term that could include a variety of natural extracts and essences used to enhance turkey flavor.
Subway‘s turkey appears to be free of artificial preservatives, as the chain has pledged to remove these additives as part of its "Eat Fresh Refresh" campaign launched in 2021. This is part of a larger trend in the fast-food industry responding to consumer demand for cleaner, simpler ingredients.
Subway‘s U.S. turkey also does not contain two additives commonly found in other processed deli meats:
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Phosphates: Salts of phosphoric acid that can help processed meats retain moisture. Some studies have linked high phosphate intake to health issues.
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Carrageenan: A thickener and emulsifier derived from seaweed. It‘s generally recognized as safe by the FDA but has stirred some controversy.
The lack of these ingredients suggests a simpler, less adulterated product. However, it‘s worth noting that Subway‘s turkey is not organic, antibiotic-free or minimally processed, designations that some consumers equate with higher quality.
Subway‘s Turkey Quality and Ratings
Subway touts the high quality of its ingredients as a key selling point, but has faced some controversies and mixed ratings. Here‘s a snapshot of Subway‘s food quality reputation:
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In 2021, Subway was sued over claims that its tuna salad contained no actual tuna. The lawsuit was dismissed by a federal judge for relying on flawed testing. Subway has stood by its tuna as "100% real."
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Also in 2021, Subway Canada reformulated its chicken recipe after a CBC investigation found its chicken contained around 50% soy filler. Subway said the report was "absolutely false" but that it was introducing a new chicken with "increased protein content and decreased sodium."
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In a 2018 survey by Technomic, a food industry research firm, Subway ranked last out of 16 chains for food quality. However, in the 2022 version of the same survey, Subway‘s rating improved significantly, tying with Wendy‘s and Burger King.
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A 2019 report by Restaurant Business, an industry trade publication, ranked Subway 8th out of the 25 largest U.S. fast-food chains in terms of customer perception of ingredients quality.
While these reports provide mixed signals, it seems that Subway has been making a concerted effort to improve both the actual and perceived quality of its food in recent years.
Marketing the "Eat Fresh Refresh"
In July 2021, Subway launched the biggest menu revamp in its history, part of its "Eat Fresh Refresh" campaign. The changes included new and improved ingredients, like deli-thin sliced turkey, hickory-smoked bacon, smashed avocado, and artisan Italian bread.
Subway spent over $80 million marketing the refresh, including splashy TV ads and celebrity partnerships. The aim was to convince consumers that Subway‘s food quality and taste had improved.
Did the campaign work? It‘s hard to say definitively, but there are some encouraging signs for Subway. In Q3 2021, following the Eat Fresh Refresh launch, Subway‘s same-store sales in the U.S. rose 4%, the strongest growth in years. Subway credited the refresh for driving "significant growth across digital and non-digital channels."
Subway‘s success with the refresh shows that in today‘s competitive fast-food market, chains must constantly innovate and improve their offerings to stay relevant. And "fresh" and "real" ingredients are an important part of the equation.
Subway‘s Turkey vs. Other Chains
To see how Subway‘s turkey stacks up, I compared the ingredients in the oven roasted turkey at several major chains. Here‘s what I found:
| Chain | Turkey Ingredients |
|---|---|
| Subway | Turkey breast, turkey broth, contains 2% or less of potato starch, sea salt, dextrose, natural flavoring |
| Jimmy John‘s | Turkey breast, water, contains 2% or less of potato starch, salt, dextrose, carrageenan, natural flavoring |
| Jersey Mike‘s | Turkey breast, turkey broth, contains 2% or less of salt, natural flavoring |
| Panera Bread | Antibiotic-free turkey breast, turkey broth, sea salt, natural flavoring |
| Arby‘s | Turkey breast, turkey broth, contains less than 2% of salt, sodium phosphate |
As you can see, the ingredients are quite similar across the board, generally containing turkey breast, salt, and some kind of natural flavoring. The main differences are:
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Jimmy John‘s and Jersey Mike‘s use water or broth, while Subway and Panera specify turkey broth, which may provide more turkey flavor.
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Panera emphasizes that its turkey is antibiotic-free, a claim none of the others make.
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Arby‘s contains sodium phosphate, an additive most others have phased out.
Compared to these major competitors, Subway‘s turkey appears to be on par in terms of ingredient simplicity and quality. The use of turkey-specific broth is a potential plus.
However, when I looked at the turkey ingredients for more upscale fast-casual chains like Mendocino Farms or Potbelly, I found some differences. For example, Mendocino Farms‘ roasted turkey breast contains "turkey breast, water. Contains less than 2% of potato starch, salt, sugar, natural flavoring."
The lack of turkey broth and presence of water suggests a product that has undergone less processing and retains more of the turkey‘s natural texture and flavor. However, it may also result in a drier texture, which some consumers may not prefer.
Expert Insight on Deli Meat Quality
To get an expert perspective, I reached out to Dr. Casey Owens, a poultry science professor at the University of Arkansas.
"When it comes to deli turkey, there can be significant variation in quality depending on the cut of meat used, the processing methods, and the additives," Dr. Owens told me. "A high-quality deli turkey should have a clean, short ingredient list with a high percentage of turkey meat and minimal fillers or artificial additives."
Dr. Owens explained that there are different grades of turkey breast used for deli meat, based on factors like moisture content, color, and texture consistency. The highest grades are typically reserved for the most premium and expensive products.
"Based on the ingredient list, it appears that Subway is using a good quality turkey breast, likely in the top two grades," Dr. Owens said. "The use of turkey broth instead of water suggests a product with good flavor. And the lack of phosphates or carrageenan is a positive from a clean label perspective."
Dr. Owens noted that while Subway‘s turkey may not be the absolute best on the market, it seems to be a relatively high-quality product for a fast-food chain.
Why "Real" Turkey Matters
In an age of increasing transparency and ingredient awareness, serving "real" foods with minimal processing has become a key priority for many consumers, especially when it comes to meat.
A 2021 survey by the International Food Information Council found that 40% of consumers say a "recognizable ingredients list" is one of the top factors influencing their food and beverage purchases. And 25% said they look for "natural" claims on labels.
For many consumers, turkey that contains only turkey and minimal additives seems intuitively healthier and higher quality than more processed alternatives. There‘s a perception that "real" turkey is less likely to contain undesirable filler ingredients or mystery meats.
However, it‘s important to remember that even "100% turkey breast" is still a processed meat product that has undergone significant transformation from its original state. Processed meats, including deli turkey, have been linked to increased cancer risk and other health issues when consumed regularly.
Ultimately, the healthiest turkey option is always a whole, unprocessed turkey breast cooked at home. But for those looking for a convenient, relatively healthy fast-food option, Subway‘s turkey seems to be a decent choice.
The Bottom Line
Based on my research, Subway appears to be using a good quality, real turkey breast in its sandwiches. The ingredients are relatively simple and on par with other major fast-food chains, and the use of turkey broth suggests a flavorful product.
While Subway‘s turkey may not be the absolute highest quality deli meat on the market, it seems to be a step above the most heavily processed alternatives. And Subway‘s efforts to clean up its ingredients and improve its food quality are a positive sign.
For consumers looking to get the best possible turkey sandwich at Subway, I recommend:
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Opting for the oven roasted turkey breast, which appears to be the most natural and minimally processed option.
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Choosing whole grain bread for added fiber and nutrients.
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Loading up on fresh vegetable toppings like spinach, tomatoes, and cucumbers.
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Going easy on high-calorie condiments and dressings, opting for mustard or a light vinaigrette instead.
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Viewing Subway turkey as an occasional treat rather than an everyday staple, and balancing it with plenty of whole, unprocessed foods.
At the end of the day, no fast-food turkey sandwich will ever be as healthy as a home-cooked meal. But for those times when you need a quick, convenient option, Subway‘s turkey offers a reasonably high-quality choice you can feel good about. The key is enjoying it in moderation as part of a balanced diet.
