10 Healthiest Subway Sandwiches, According to Dietitians (2024)

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

10 Healthiest Subway Sandwiches, According to Dietitians (1)

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 ofThe Family Immunity Cookbook, one of the healthiest Subway sandwiches you can get is the Oven Roasted Turkey on a6-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."

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Rotisserie Style Chicken

10 Healthiest Subway Sandwiches, According to Dietitians (2)

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 ofThe 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

10 Healthiest Subway Sandwiches, According to Dietitians (3)

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, LDsuggests 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."

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Subway Club

10 Healthiest Subway Sandwiches, According to Dietitians (4)

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

10 Healthiest Subway Sandwiches, According to Dietitians (5)

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

10 Healthiest Subway Sandwiches, According to Dietitians (6)

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

10 Healthiest Subway Sandwiches, According to Dietitians (7)

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

10 Healthiest Subway Sandwiches, According to Dietitians (8)

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.

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BLT

10 Healthiest Subway Sandwiches, According to Dietitians (9)

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

10 Healthiest Subway Sandwiches, According to Dietitians (10)

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.

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This story has been updated to include additional entries, fact-checking, and copy-editing.

10 Healthiest Subway Sandwiches, According to Dietitians (2024)

FAQs

10 Healthiest Subway Sandwiches, According to Dietitians? ›

Which bread is the healthiest at Subway? Generally, Subway's “Hearty Multigrain” is going to be the healthiest choice. Compared to the Artisan Italian, Italian Herbs and Cheese, Jalapeño and Cheddar, Flatbreads and Wraps, it's a lower calorie option and notably has a touch more fiber and protein.

Which Subway bread is healthiest? ›

Which bread is the healthiest at Subway? Generally, Subway's “Hearty Multigrain” is going to be the healthiest choice. Compared to the Artisan Italian, Italian Herbs and Cheese, Jalapeño and Cheddar, Flatbreads and Wraps, it's a lower calorie option and notably has a touch more fiber and protein.

What is a healthy sub sandwich? ›

Good sandwich choices include sliced deli or rotisserie chicken, turkey, ham, lean roast beef, canned salmon or tuna, nut butter, grilled tempeh or tofu, smashed cooked beans, and reduced-fat cheese.

Can Subway be part of a healthy diet? ›

From protein-packed sandwiches to chicken noodle soup, you can find some of the healthiest items at Subway, ensuring there's something for everyone looking to make healthier choices while still enjoying fast food.

How to choose healthy Subway? ›

Choose lean meats, such as chicken and turkey, over red meat. Opt for low-fat milk or unsweetened tea if you do not enjoy the taste of water. Order a vegetable on the side if your sandwich does not come with one for a balanced meal. Pick olive oil and vinegar instead of high-calorie condiments.

What is the healthiest sandwich at Subway? ›

The oven-roasted turkey sub is a dietitian favorite. “The healthiest sub at Subway is a 6-inch roasted turkey sub on a whole-wheat roll,” says Lisa Andrews, RD, owner of Sound Bites Nutrition. “Add lots of shredded lettuce, tomatoes and onions to boost its antioxidant and fiber content,” she recommends.

Are wraps healthier than bread? ›

Wraps contain more carbohydrates but also contain more fiber. One slice of whole-wheat bread and one whole-wheat wrap also contain a similar protein content and contain the same amount of fat. As long as you are choosing whole-grain options, whichever you prefer to eat is what you should choose.

What is the healthiest wrap at Subway? ›

The Veggie Delite wrap (285g) is the most nutritious among the wraps, but compared with the Fresh Fit 6-inch sub version (163g), the wrap has slightly higher stats because of the larger serving size, providing 330 calories, 8g fat, 3.5g saturated fat, 56g carbohydrate, 5g sugar, 10g protein, and 800mg sodium.

What did Jared eat at Subway to lose weight? ›

Fogle changed his eating habits upon the switch to eating at Subway, replacing his 10,000-calorie-per-day food consumption with one small turkey sub and one large veggie sub along with some baked potato chips and diet soda, totalling about 2,000 calories.

What is the healthiest sauce at Subway? ›

For the lowest calories sauces, I suggest red wine vinegar, mustard, salt and pepper, Sweet Onion Teriyaki sauce (30 calories) Barbeque Sauce (30 calories) Creamy Sriracha sauce (40 calories) or Honey Mustard (60 calories).

What is the healthiest bread to eat at Subway? ›

Ranking Subway's Breads by Nutrition

The healthiest option: Hearty Multigrain The healthiest bread available at Subway is Heart Multigrain. This Subway bread has the most nutrition in each bite. With a low amount of calories and no trans fat, it's the healthiest choice on the menu.

Is Subway really healthier than McDonald's? ›

In a study published May 6 in the Journal of Adolescent Health, the researchers found that adolescents who purchased Subway meals consumed nearly as many calories as they did at McDonald's. Meals from both restaurants are likely to contribute toward overeating and obesity, according to the researchers.

Are Jimmy John's subs healthy? ›

What Experts Say. “Jimmy John's lets you customize your sandwich to omit food allergens, but there is still a risk for cross-contamination. You can make your sandwich healthier by using whole-grain bread and adding veggies, but the nutrition of each sandwich varies based on topping choices and can be high in sodium.

Is flatbread the healthiest bread at Subway? ›

The healthiest subway breads are the Flatbread, the 9-Grain Wheat and the 9-Grain Honey Oat, because they're all made with whole grain flour, which is rich in fiber and minerals. The other breads aren't made with a whole grain, so they would be considered refined grains, which are almost completely devoid of fiber.

What's healthier, Subway bread or wrap? ›

Although the wrap may seem like the logical choice if you're trying to cut back on carbs, you'd actually get fewer carbs — as well as less fat and calories — by sticking with the traditional six-inch sub on whole-grain bread.

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