Subway reminds you to “eat fresh,” but their popular tagline doesn’t exactly tell the entire nutritional story. Subway offers healthy meals, but not everything on their menu is good for you. Read on for a breakdown of Subway’s healthy and not-so-healthy meal choices.
Most of Subway’s healthiest items are from their Fresh Fit menu. These items are low in calories an d fat, and high in protein. Most have earned Heart Check Certification status from the
This means the meal is certified to meet the AHA’s nutritional requirements as a heart-healthy option. According to Subway’s website, they’re the first fast food restaurant to earn Heart Check Certification.
Here are the nutrition facts for some of Subway’s healthiest meals.
Sandwiches
Heart Check Certification only applies to the following sandwiches when they’re made with 9-grain wheat bread, lettuce, tomatoes, green peppers, onions, and cucumbers. Also, note that the sodium amount meets the guidelines only if it is the only thing you eat. If you add chips, this amount will most likely be higher than the allotted amount.
| Sandwich | Calories | Fat | Sodium | Protein | Fiber | Sugar | Carbs |
| Six-inch black forest ham sandwich | 290 | 4.5g | 800mg | 18g | 5g | 8g | 46g |
| Six-inch turkey breast sandwich | 280 | 3.5g | 760mg | 18g | 5g | 7g | 46g |
| Six-inch roast beef sandwich | 320 | 5g | 670mg | 25g | 5g | 7g | 45g |
| Six-inch veggie delite sandwich | 230 | 2.5g | 280mg | 8g | 5g | 7g | 44g |
| Six-inch subway club sandwich | 310 | 4.5g | 850mg | 23g | 5g | 8g | 46g |
| Six-inch sweet onion chicken teriyaki sandwich | 370 | 4g | 770mg | 25g | 5g | 16g | 58g |
| Six-inch rotisserie style chicken sandwich | 247 | 6g | 550mg | 29g | 5g | 7g | 45g |
| Six-inch oven roasted chicken sandwich | 320 | 5g | 610mg | 23g | 5g | 8g | 46g |
Salads
Several of Subway’s salads have earned Heart Check Certification. Each salad includes lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives, and (if applicable) a meat protein. The nutrition facts for Heart Check Certified salads are as follows.
| Salad | Calories | Fat | Sodium | Protein | Fiber | Sugar | Carbs |
| Oven roasted chicken breast salad | 130 | 2.5g | 280mg | 19g | 4g | 6g | 9g |
| Veggie delite salad | 50 | 1g | 75mg | 3g | 4g | 6g | 9g |
| Black forest ham salad | 110 | 3g | 600mg | 12g | 4g | 8g | 11g |
| Roast beef salad | 140 | 3.5g | 460mg | 19g | 4g | 7g | 10g |
| Subway club salad | 140 | 3.5g | 640g | 18g | 4g | 7g | 11g |
Heart Check Certification only applies to the salads if they’re served with Sweet Onion salad dressing. The dressing adds 40 calories, 0g fat, 85mg sodium, 8g sugar, and 9g carbs to each salad’s nutrition tally.
Not every Subway meal is healthy. These menu items are the least nutritious choices.
| Meal | Calories | Fat | Sodium | Protein | Fiber | Sugar | Carbs |
| Six-inch chicken and bacon ranch melt sandwich | 610 | 30g | 1,290mg | 38g | 5g | 8g | 47g |
| Six-inch chicken Caesar melt sandwich | 540 | 24g | 940mg | 37g | 5g | 8g | 46g |
| Six-inch classic tuna sandwich | 480 | 25g | 580mg | 20g | 5g | 7g | 44g |
| Chicken and bacon ranch salad | 540 | 40g | 1,290mg | 32g | 4g | 9g | 13g |
| Bacon, egg, and cheese breakfast sandwich | 450 | 18g | 1,310mg | 25g | 4g | 6g | 44g |
| Spicy Italian salad | 300 | 23g | 1,280mg | 14g | 4g | 8g | 11g |
| Mega melt omelet on six-inch flatbread | 600 | 31g | 1,890mg | 34g | 2g | 3g | 44g |
| Pepperoni flatizza | 500 | 26g | 1,340mg | 26g | 2g | 4g | 44g |
Subway features four meals for kids that are Heart Check Certified. Each meal comes with a mini sandwich, apple slices, and low-fat milk. Remember, you can order a kid meal for yourself! The nutrition facts for the sandwiches only are as follows.
| Meal | Calories | Fat | Sodium | Protein | Fiber | Sugar | Carbs |
| Veggie delite | 150 | 1.5g | 190mg | 6g | 3g | 4g | 29g |
| Black forest ham | 180 | 2.5g | 450g | 10g | 3g | 5g | 30g |
| Roast beef | 200 | 3g | 390mg | 14g | 4g | 5g | 29g |
| Turkey breast | 180 | 2g | 430mg | 10g | 3g | 5g | 30g |
The right toppings can make or break the nutrition value of a Subway meal. Healthy topping options include:
- cucumbers
- spinach
- lettuce
- tomatoes
- onions
- bell peppers
- banana peppers
- jalapenos
- avocado
- sweet onion dressing
- vinegar
- mustard
Not-so-healthy topping choices are:
- chipotle southwest dressing
- ranch dressing
- oil and vinegar dressing
- bacon
- pepperoni
- meatballs
- sausage
- cheese
- mayonnaise
Subway offers a better variety of healthy meal options than many other fast food restaurants. In general, Subway’s meals are low in sugar and a decent source of fiber and protein, however, many are also loaded with fat and sodium.
Part of Subway’s appeal is that you can customize your meal. Take advantage of this option by choosing healthy toppings and nixing the cheese and full-fat condiments. If you want a side with your meal, go for baked chips (130 calories, 2g fat) instead of regular (230 calories, 15g fat). Satisfy your sweet tooth with apple slices (35 calories, 0g fat) instead of a chocolate chip cookie (200 calories, 10g fat).
