Subway Nutrition: Which Choices Are Healthier?

You can customise a sub sandwich to make it just as healthy or unhealthy you want (Image via Pexels @Joel de la Cruz)
You can customise a sub sandwich to make it just as healthy or unhealthy you want (Image via Pexels @Joel de la Cruz)

For many people, Subway is the place where crunchy bread, melty cheese, loads of veggies and a variety of sauces come together in a delicious sandwich.

Subway is not just any regular sandwich shop; it specifically caters to health-conscious customers. It provides a nutritious meal when cooking at home is not possible. Subway's specialty has always been its customization possibilities; you can make your sandwich as healthy or as unhealthy as you want.

In this article, we will look at some of the healthiest meals you can get at the popular sandwich joint. It all depends on the combination you opt for - so read on to see which choices you should be making.


What is the Healthiest Meal at Subway?

Subway's healthiest food options are listed on their Fresh Fit menu. These sandwiches or salads are low in calories and fat while being high in protein. Most of them have earned the Heart Check Certification tag from the American Heart Association.

Salads offered by the joint are pretty healthy and balanced, with loads of vegetables and a lean protein option as well. Lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives, and a meat protein (if desired) are all present in each salad.

All healthy sandwiches include a nine-grain wheat bread, lettuce, tomatoes, green peppers, onions, and cucumbers. Check out the following table to get an idea of the most and least healthy meals at Subway.

Most Healthy Options Least Healthy Options
6-inch rotisserie style chicken sandwich 6-inch chicken and bacon ranch melt sandwich
6-inch oven roasted chicken sandwich 6-inch classic tuna sandwich
Veggie Delite (sandwich/wrap/salad) Mega melt omelet on 6-inch flatbread
6-inch turkey breast sandwich Bacon, egg and cheese breakfast sandwich
Oven roasted chicken breast salad Turkey and bacon guacamole sandwich
Roast beef salad Flamin’ Hot Crunchy Cheetos (Sides)
Subway club salad Chicken and bacon ranch salad
Raspberry cheesecake cookie (dessert) Sugar cookie (dessert)

What is the Nutrition Value in Subway Menu?

The nutritional value of some of the most popular healthy meals at the popular sandwich joint are as follows:

Veggie Delite Salad503g9g1g6g75mg4g
Subway Club Salad14018g11g3.5g7g640mg4g
Oven roasted chicken breast salad13019g9g2.5g6g280mg4g
6-inch subway club sandwich31023g46g4.5g8g850mg5g
6-inch turkey breast sandwich28018g46g3.5g7g760mg3.5g
6-inch oven roasted chicken sandwich32023g46g5g8g610mg5g

What are the Best and Worst Subway Toppings?

Your choice of toppings plays a major role in deciding the nutrition in your sub sandwich. Check out the best toppings below:

  • cucumbers
  • tomatoes
  • onions
  • bell peppers
  • banana peppers
  • spinach
  • avocado
  • lettuce
  • jalapenos
  • mustard
  • sweet onion dressing
  • vinegar

Toppings to avoid? Check them out:

  • mayonnaise
  • oil and vinegar dressing
  • chipotle southwest dressing
  • meatballs
  • ranch dressing
  • cheese
  • bacon
  • pepperoni
  • sausage


Subway's highly customizable menu of subs, wraps, and salads provides sufficient chance to make a healthy meal.

However, having so many options can be daunting at times — and some seemingly healthy selections may be heavier in calories, fat, salt, and even sugar than you'd imagine. However, once you understand how each item on the menu compares nutritionally, you can put together a sandwich that's nutritious, satisfying, and meets your specific dietary needs and tastes.

You can also choose to order ahead online and get an approximation of the nutrition content of your customized sandwich. The Fresh Fit menu provides some ready options including protein and fiber-rich meals under 300 calories along with your daily recommended vegetable servings.

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Edited by Bhargav
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