Fast food often gets a bad rap for unhealthy offerings, but among the many drive-throughs that sling deep-fried potatoes and super-sugary milkshakes, Subway stands out. This quick-service restaurant offers sandwiches packed with fresh veggies, whole grain bread, and lean meats.
While it’s true that some Subway options aren’t the best nutritionally (we’re looking at you, Cold Cut Combo), others are dietitian-approved and provide significant nutritional benefits.
Opting for a 6-inch serving, skipping calorie-dense sauces, avoiding high-fat ingredients like bacon, and loading up on vegetables generally makes for a healthier Subway sandwich. If you need more guidance on what to order the next time you visit a Subway, check out our list of dietitian-approved picks for the healthiest Subway sandwiches. Then, make sure to check out 25 Healthy Fast-Food Orders, According to Dietitians.
Oven Roasted Turkey
Nutrition (Per 6-inch sub):
Calories: 270
Fat: 4 g (Saturated Fat: 1 g)
Sodium: 820 mg
Carbs: 40 g (Fiber: 5 g, Sugar: 6 g)
Protein: 21 g
According to Toby Amidor, MS, RD, CDN, FAND award-winning nutrition expert and Wall Street Journal bestselling author of The Family Immunity Cookbook, one of the healthiest Subway sandwiches you can get is the Oven Roasted Turkey on a 6-inch whole grain roll, topped with lettuce, tomatoes, pickles, olives, and mustard.
“I tend to order Subway when I am on the road and I know this combo is lighter on the calories and saturated fat than most quick service restaurants that I pass on my drives,” says Amidor. “Oftentimes, if I eat a sandwich that is fried or has many calories, I may get heartburn and get tired, and that is the last thing I want when I am on a road trip with hours ahead of me to drive. Plus, I do have high cholesterol and always try to minimize consumption of saturated fat if possible.”
Rotisserie Style Chicken
Nutrition (Per 6-inch sub):
Calories: 310
Fat: 6 g (Saturated Fat: 2 g)
Sodium: 760 mg
Carbs: 40 g (Fiber: 5 g, Sugar: 6 g)
Protein: 25 g
Another healthy Subway option, according to Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU and author of The Everything Easy Pre-Diabetes Cookbook, is their Rotisserie-Style Chicken on toasted hearty multigrain bread stuffed with lettuce, spinach, tomatoes, cucumbers, green peppers, red onions, jalapeños, and banana peppers, with a drizzle of buffalo sauce for extra spice.
“This combo clocks in at 310 calories and 25 grams of protein, and it’s also a good source of fiber,” says Harris-Pincus.
Sweet Onion Teriyaki
Nutrition (Per 6-inch sub):
Calories: 360
Fat: 4.5 g (Saturated Fat: 1 g)
Sodium: 840 mg
Carbs: 55 g (Fiber: 4 g, Sugar: 20 g)
Protein: 25 g
Mary Sabat MS, RDN, LD suggests the Sweet Onion Chicken Teriyaki for a sweet and savory combo that is still a nutritious meal.
“The tender chicken strips provide a substantial amount of lean protein, essential for muscle maintenance and overall health, and the teriyaki sauce adds a sweet and savory taste without the need for additional high-calorie dressings, making it a lighter choice,” says Sabat. “This combination of lean protein, low calories, and nutrient-dense vegetables makes the Sweet Onion Teriyaki Sandwich a balanced and satisfying option for those seeking a healthier meal at Subway.”
Subway Club
Nutrition (Per 6-inch sub):
Calories: 500
Fat: 24 g (Saturated Fat: 8 g)
Sodium: 1,540 mg
Carbs: 43 g (Fiber: 4 g, Sugar: 8 g)
Protein: 31 g
This classic sandwich combines turkey, roast beef, and ham, offering a variety of flavors and textures. Piling on fresh vegetables like lettuce, tomatoes, and cucumbers can enhance its nutritional value, making it a balanced choice for a hearty meal. While this sub is relatively high in sodium, it is also a source of fiber and protein, making it a satisfying option. Skip the bacon for some serious calorie and fat savings!
Black Forest Ham
Nutrition (Per 6-inch sub):
Calories: 280
Fat: 4 g (Saturated Fat: 1 g)
Sodium: 860 mg
Carbs: 42 g (Fiber: 5 g, Sugar: 7 g)
Protein: 20 g
With under 300 calories per serving, the Black Forest Ham sandwich is a low-calorie option that’s great for a quick meal. Load up on vegetable toppings and enjoy with a calorie-free beverage for a healthy midday meal. The Black Forest Ham offers a savory and slightly sweet flavor, which pairs well with crunchy veggies like green peppers and onions. Adding a bit of mustard or vinegar can provide a zesty kick without adding extra calories.
Egg and Cheese
Nutrition (Per 6-inch sub):
Calories: 360
Fat: 21 g (Saturated Fat: 6 g)
Sodium: 650 mg
Carbs: 27 g (Fiber: 1 g, Sugar: 2 g)
Protein: 16 g
“Let’s not snooze on Subway’s premier breakfast offering,” says Jaclyn London, MS, RD, CDN, NYC dietitian, CPG food consultant, and author. “To make this a more satisfying option, I’d recommend selecting the ‘more’ option from the menu and adding more vegetables (spinach, tomatoes, green peppers, black olives, jalapeño peppers, banana peppers) to that sandwich for extra fiber, plus an extra egg on there for more protein.”
Veggie Delite
Nutrition (Per 6-inch sub):
Calories: 210
Fat: 3 g (Saturated Fat: 0 g)
Sodium: 370 mg
Carbs: 39 g (Fiber: 5 g, Sugar: 6 g)
Protein: 10 g
Skipping meat can help limit the sodium and fat in your Subway sandwich. The Veggie Delite has just 210 calories and provides 5 grams of fiber per serving, making it a filling, nutritious choice. This sandwich is packed with a variety of fresh vegetables, offering a refreshing and crunchy bite with every mouthful.
Roast Beef
Nutrition (Per 6-inch sub):
Calories: 310
Fat: 5 g (Saturated Fat: 2 g)
Sodium: 790 mg
Carbs: 42 g (Fiber: 5 g, Sugar: 8 g)
Protein: 25 g
Subway Roast Beef sandwiches contain the lowest amount of sodium—which is a great thing! Plus, a 6-inch version contains only 300 calories, making it a great choice for people focused on losing weight or cutting calories.
BLT
Nutrition (Per 6-inch sub):
Calories: 370
Fat: 15 g (Saturated Fat: 5 g)
Sodium: 720 mg
Carbs: 40 g (Fiber: 2 g, Sugar: 5 g)
Protein: 18 g
While bacon isn’t often included as an ingredient in healthier Subway sandwiches, this combo results in a sub that can fit into a healthy diet. It is relatively high in saturated fat, but lower in sodium compared to other options and contains only 370 calories. The crisp bacon, fresh lettuce, and juicy tomatoes create a classic flavor trio that’s hard to resist. To make it healthier, consider adding extra veggies like spinach or cucumbers and choosing whole grain bread.
Kid’s Mini Sub – Turkey
Nutrition (Per 6-inch sub):
Calories: 170
Fat: 2 g (Saturated Fat: 0 g)
Sodium: 470 mg
Carbs: 26 g (Fiber: 3 g, Sugar: 4 g)
Protein: 12 g
Kid’s side sandwiches are a great lower-calorie choice that can be a helpful solution if you aren’t incredibly hungry around mealtime. At just 170 calories, this mini sub still packs a punch with 12 grams of protein. The smaller portion size is ideal for those looking to manage their calorie intake without sacrificing flavor. Pair it with a side salad or some apple slices for a balanced and satisfying meal.
