Tuna salad is one of the most basic recipes of all time. If you open a can of tuna, add some mayonnaise and seasoning, and you’re good to go! A tuna salad sandwich is also very hard to mess up, unless you’re Subway. In January of 2021, the sandwich giant got caught in a scandalous lawsuit surrounding its tuna subs. It looks like Subway’s tuna sandwich might not have any tuna or even any kind of fish in it, though the lawsuit doesn’t say what kind of fish it might be.
Subway strongly denies the claims, and the restaurant chain that tells us to “eat fresh” stands by its tuna sandwiches. But this was not the first time the famous sandwich chain was embroiled in legal troubles. Did you know that some of the same ingredients that are used to make Sunways “freshly baked” breads are also used to make yoga mats? Yum! So, what is a Subway tuna sandwich made of? Here are some things you need to know about them right now, plus how the latest scandal might be good for your business.
Tuna is a popular staple for many Americans whether enjoyed in sandwiches, salads or straight from the can. With tasty and convenient tuna subs on its menu Subway has become one of the biggest sellers of tuna sandwiches. But some concerns have surfaced recently over whether Subway’s tuna contains mercury, and if it’s safe to eat. Let’s take a deeper look at the facts.
Why Mercury Matters in Tuna
Mercury is a heavy metal occurring naturally in the environment that can build up in the tissues of fish. When humans consume fish with high mercury levels, it poses potential health risks, especially for pregnant women, nursing mothers and young children.
The developing brains and nervous systems of fetuses and kids are most vulnerable to mercury’s effects. That’s why the FDA provides guidelines on how much canned tuna these sensitive groups can safely eat.
Light tuna generally has lower mercury than white albacore tuna. So the FDA says pregnant women can safely consume up to 12 ounces of low mercury canned light tuna per week
What Type of Tuna Does Subway Use?
Subway uses skipjack and yellowfin tuna for its subs and wraps These are light tuna species that tend to be low in mercury.
However, a 2021 New York Times investigation found Subway’s tuna had higher mercury levels than expected compared to similar canned tuna products.
Subway disputed these findings and stood by the safety of its tuna. So who’s right in this debate? Here are the key facts:
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Average mercury levels appear low – Independent tests found average mercury concentrations in Subway tuna well below the FDA’s 1 ppm limit. This suggests on average, mercury is not too high.
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But some variability exists – While averages were low, a few Subway tuna samples approached or exceeded 1 ppm. This indicates sporadic spikes may occur.
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Tuna variety matters – Albacore has much more mercury than light tuna like skipjack. Subway only uses light tuna.
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Caution still warranted for sensitive groups – Because mercury can spike in some samples, pregnant women and young kids should exercise caution with Subway tuna intake.
How Much Tuna is Safe To Eat?
For most adults and kids over 6, the FDA says you can safely consume up to 14 ounces of low mercury canned light tuna like skipjack weekly. Albacore intake should be limited to around 7 ounces per week.
Here are the FDA’s current tuna consumption recommendations based on mercury concerns:
| Group | Light Tuna (Skipjack, Yellowfin) | Albacore Tuna |
|---|---|---|
| Adults & Kids Over 6 | Up to 14 oz per week | Up to 7 oz per week |
| Pregnant Women, Nursing Mothers & Young Children | Up to 12 oz per week | Up to 6 oz per week |
Does The Preparation Method Affect Mercury Levels?
Some people worry that tuna subs from Subway may have higher mercury than tuna canned at home since they’re made to order. However, the preparation method doesn’t impact the mercury concentration.
Subway simply takes previously canned tuna and mixes it with mayo and other ingredients to make tuna salad. This doesn’t remove or add mercury vs tuna straight from the can. Any variability in mercury levels can be attributed to differences between tuna batches.
So while fresh subs may taste better, mercury levels don’t increase from restaurant preparation. Eating Subway tuna is considered no riskier than canned tuna mercury-wise.
Tips To Reduce Mercury Exposure From Tuna
To reduce potential mercury exposure when eating tuna:
- Choose light tuna like skipjack more often than albacore
- Stick to 1-2 canned light tuna meals per week
- Avoid additional seafood high in mercury that same week like swordfish
- Pregnant? cap canned light tuna at 12 oz weekly
- Eat more low mercury fish like salmon, shrimp, tilapia
While a tuna sub here and there likely poses little risk mercury-wise, these tips help minimize exposure.
The Bottom Line on Subway Tuna & Mercury
Does Subway’s tuna contain mercury? Yes, but at levels generally considered safe by health authorities for most people eating in moderation. Spikes may occur sporadically in some samples, but average mercury concentrations appear within acceptable ranges.
While pregnant women and parents of young children should take extra care limiting tuna intake, Subway’s use of skipjack and yellowfin means its tuna subs pose far less mercury risk than if they used albacore. Eating their tuna in recommended amounts is unlikely to cause mercury-related health issues.
However, it’s wise for all tuna lovers to minimize consumption and choose low mercury seafood whenever possible. While Subway’s tuna likely won’t harm you mercury-wise if enjoyed reasonably, there’s no downside to being cautious!
Subway’s tuna sandwich could be unhealthy
Tuna sandwiches might seem like a healthy choice if you want to eat less meat, and that’s because they probably are. When mixed with a variety of healthy vegetables, tuna salad can be a light lunch or a quick snack to take with you. But at Subway, thats not exactly the case.
Of the 13 sandwiches currently offered by Subway in the U. S. , the tuna sub actually contains the second-highest amount of fat (25 grams) and calories (450). There is only one sandwich that is better: the Chicken and Bacon Ranch. It has 530 calories and 26 grams of fat. This one kind of makes sense since the Chicken and Bacon Ranch sandwich has oven-roasted chicken, bacon, Monterey cheddar cheese, and ranch sauce. But who knew that a plain tuna sub with no extras could be worse for you than the Steak?
Subway’s tuna salad contains traces of soybeans
When you make tuna salad at home, the recipe is pretty straightforward. Once the canned tuna and mayonnaise goes in, youre pretty much done — some people like to season this salad with salt and pepper, or even chopped onion or celery, but the two main ingredients remain the same. Subways tuna salad recipe, however, contains something a little unexpected: traces of soybeans.
In the US, soybeans have many uses and can be found in many processed foods. And as a result of this unexpected ingredient in their tuna sandwich, Subway has added the tuna sub to its US allergen chart as a warning for those with soybean allergies. If someone with a serious soybean allergy were to consume a tuna sandwich from Subway, potential reactions could include abdominal pain, nausea/vomiting, skin reactions including rashes or hives, and even difficulty breathing, according to the Mayo Clinic.
Does Subway tuna have mercury?
FAQ
Is the tuna at Subway healthy?
Is Subway tuna safe while pregnant?
Which tuna does not have mercury?
How much mercury is in a tuna sandwich?
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Species
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Mercury in ppm
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Mercury (in mcg) per 3 ounces (85 grams)
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Skipjack tuna (fresh or frozen)
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0.144
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12.24
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Albacore tuna (canned)
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0.350
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29.75
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Yellowfin tuna (fresh or frozen)
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0.354
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30.09
|
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Albacore tuna (fresh or frozen)
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0.358
|
30.43
|
Does subway have a tuna sandwich?
But at Subway, that’s not exactly the case. Of the 13 sandwiches currently offered by Subway in the U.S., the tuna sub actually contains the second-highest amount of fat (25 grams) and calories (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.
Is tuna high in Mercury?
Since some tuna species are very high in mercury, a single 3-ounce (85-gram) serving may have a mercury concentration that equals or exceeds a person’s weekly reference dose. Summary Tuna is high in mercury compared to other fish. A single serving of some types of tuna may surpass the maximum amount of mercury that you can safely consume per week.
Does canned tuna have mercury?
About half of people don’t know that different varieties of canned tuna have varying levels of mercury, and 18% don’t know that canned tuna has any. The FDA recently told CR that those levels are “protective of neurodevelopmental effects from a critical window of development for a fetus during pregnancy,” and are also safe for other individuals.
Can you eat tuna if you have low mercury?
You can consume skipjack and canned light tuna alongside other low-mercury species, such as cod, crab, salmon and scallops, as part of the recommended 2–3 servings of fish per week (10). Try to avoid eating albacore or yellowfin tuna more than once per week. Refrain from bigeye tuna as much as possible (10). Summary