Fast food often gets a bad rap for being unhealthy, but among the many drive-thru joints serving up fries and sugary milkshakes, Subway stands out. The quick-service restaurant serves sandwiches loaded with fresh veggies, whole-grain bread, and lean meats.
While some of Subway’s menu items are not particularly nutritionally sound (like the cold cut combo), some of their menu items are nutritionist-approved and offer great nutritional benefits.
Opting for a 6-inch serving, skipping the high-calorie sauces, avoiding fatty ingredients like bacon, and including plenty of veggies make Subway sandwiches generally healthier. If you need more advice on what to order next time you go to Subway, check out this list of the healthiest Subway sandwiches, as approved by nutritionists. Then be sure to check out these 25 healthiest fast-food orders, according to nutritionists.
Oven roasted turkey
Nutritional Information (per 6 inch sub):
calorie: 270
fat: 4g (saturated fatty acids: 1g)
sodium: 820mg
carbohydrates: 40 g (dietary fiber: 5 g, carbohydrates: 6 g)
protein: 21 grams
according to Toby Amidor, MS, RD, CDN, FAND Award-winning nutrition expert and Wall Street Journal bestselling author Recipes to boost your family’s immunityOne of Subway’s healthiest sandwiches features oven-roasted turkey on a 6-inch whole-grain roll, topped with lettuce, tomato, pickles, olives and mustard.
“I often order Subway when I’m driving, and I find that this combination has fewer calories and saturated fat than most of the fast food restaurants I pass on my road trips,” says Amidor. “Fried foods and high-calorie sandwiches often give me heartburn and fatigue, which is the last thing I want on a road trip that involves hours of driving. Plus, I have high cholesterol, so I try to minimize my saturated fat intake as much as possible.”
rotisserie style chicken
Nutritional Information (per 6 inch sub):
calorie: 310
fat: 6g (Saturated fatty acids: 2g)
sodium: 760mg
carbohydrates: 40 g (dietary fiber: 5 g, carbohydrates: 6 g)
protein: 25 grams
Another healthy Subway option is Lauren Harris Pincus, MS, RDNFounder of Nutrition Starring YOU Easy recipes for people with prediabetesfeatures roasted chicken served on a hearty multigrain bun stuffed with lettuce, spinach, tomato, cucumber, green peppers, red onion, jalapeño and banana peppers, and topped with buffalo sauce for extra spice.
“This combination has 310 calories, 25 grams of protein, and is high in fiber,” says Harris-Pincus.
Sweet Onion Teriyaki
Nutritional Information (per 6 inch sub):
calorie: 360
fat: 4.5 g (Saturated fatty acids: 1 g)
sodium: 840mg
carbohydrates: 55 g (dietary fiber: 4 g, carbohydrates: 20 g)
protein: 25 grams
Mary Sabat, MS, RDN, LD For a sweet, savory and nutritious meal, we recommend Sweet Onion Chicken Teriyaki.
“The tender chicken strips provide a high amount of lean protein, which is essential for muscle maintenance and overall health, and the teriyaki sauce adds a sweet and savory flavor without the added calorie dressing, making it a lighter option,” says Sabat. “The combination of lean protein, low calories and nutritious vegetables makes the Sweet Onion Teriyaki Sandwich a well-balanced and satisfying option for those looking for a healthier meal at Subway.”
Subway Club
Nutritional Information (per 6 inch sub):
calorie: 500
fat: 24 g (Saturated Fat: 8 g)
sodium: 1,540mg
carbohydrates: 43 g (dietary fiber: 4 g, carbohydrates: 8 g)
protein: 31 grams
This classic sandwich combines turkey, roast beef, and ham for a variety of flavors and textures. Served with plenty of fresh vegetables such as lettuce, tomato, and cucumber, it’s a nutritious, well-balanced option for a hearty meal. Although this sandwich is relatively high in sodium, it’s also a source of fiber and protein, making it a very satisfying option. Omitting the bacon will save you a lot of calories and fat.
Black Forest Ham
Nutritional Information (per 6 inch sub):
calorie: 280
fat: 4g (saturated fatty acids: 1g)
sodium: 860mg
carbohydrates: 42 g (dietary fiber: 5 g, carbohydrates: 7 g)
protein: 20 grams
At under 300 calories per serving, Black Forest Ham Sandwich is a great low-calorie option for a quick meal. Enjoy a healthy lunch with plenty of veggie toppings and a zero-calorie beverage. Black Forest Ham has a savory and slightly sweet taste that pairs well with crunchy vegetables like peppers and onions. A dash of mustard or vinegar adds a tangy flavor without the extra calories.
Eggs and cheese
Nutritional Information (per 6 inch sub):
calorie: 360
fat: 21 g (Saturated Fat: 6 g)
sodium: 650mg
carbohydrates: 27 g (dietary fiber: 1 g, carbohydrates: 2 g)
protein: 16 grams
“Don’t miss out on Subway’s great breakfast menu.” Jacqueline London, MS, RD, CDNa New York City dietitian, CPG food consultant, and author. “To make this sandwich even more satisfying, I recommend choosing the “More” option from the menu and adding more veggies to your sandwich (spinach, tomatoes, bell peppers, black olives, jalapeños, and banana peppers) for fiber and another egg for protein.”
Veggie Delete
Nutritional Information (per 6 inch sub):
calorie: 210
fat: 3g (Saturated fat: 0g)
sodium: 370mg
carbohydrates: 39 g (dietary fiber: 5 g, carbohydrates: 6 g)
protein: 10 grams
Eliminating the meat helps reduce the sodium and fat content of Subway sandwiches. With just 210 calories per serving and 5 grams of fiber, Veggie Delight is a filling and nutritious sandwich. This sandwich is packed with a variety of fresh vegetables, giving every bite a refreshing, crunchy texture.
roast beef
Nutritional Information (per 6 inch sub):
calorie: 310
fat: 5g (Saturated fatty acids: 2g)
sodium: 790mg
carbohydrates: 42 g (dietary fiber: 5 g, carbohydrates: 8 g)
protein: 25 grams
Subway’s roast beef sandwich has the lowest sodium content, which is great, plus the 6-inch version only contains 300 calories, making it a great option for anyone focused on losing weight or cutting calories.
BLT
Nutritional Information (per 6 inch sub):
calorie: 370
fat: 15 g (Saturated fatty acids: 5 g)
sodium: 720mg
carbohydrates: 40 g (dietary fiber: 2 g, carbohydrates: 5 g)
protein: 18 grams
Bacon isn’t a common ingredient in healthy subway sandwiches, but this combination makes it a great sub for a healthy diet. It’s relatively high in saturated fat, but it’s low in sodium compared to other options and has just 370 calories. Crispy bacon, fresh lettuce, and juicy tomatoes create a classic flavor combination that’s hard to resist. To make it even healthier, consider adding veggies like spinach or cucumber and opting for whole wheat bread.
Kids Mini Sub – Türkiye
Nutritional Information (per 6 inch sub):
calorie: 170
fat: 2g (Saturated fat: 0g)
sodium: 470mg
carbohydrates: 26 g (dietary fiber: 3 g, carbohydrates: 4 g)
protein: 12 grams
The Kids Side Sandwich is a great low-calorie option and a convenient solution when you’re not that hungry at mealtime. This mini sub is only 170 calories but filling enough to provide 12 grams of protein. Its smaller size makes it perfect for those looking to control their calorie intake without sacrificing flavor. Serve with a side salad and apple slices for a balanced and satisfying meal.
Join our newsletter!
