The 10 healthiest sandwiches you can order at Subway (2024)

The crunchiness ofSubway 'sbread, the melty cheese, and the unlimited array of toppings makes it a sandwich lover's dream. Unlike most fast food joints, Subway also advertises itself as being healthy withfresh fit options. Healthy fast food? Yep, it's a thing. Here's a list of the healthiest Subway sandwiches that don't skimp on flavor.

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1. Veggie Delight

The 10 healthiest sandwiches you can order at Subway (3)

The Veggie Delight is the healthiest Subway sandwich of them all. With no meat, you have no choice but to load it up with a ton of veggies. At only230 calories(without cheese), this sandwich is a steal.

2. Sweet Onion Chicken Teriyaki

Feast your eyes on the Sweet Onion Chicken Teriyaki sandwich, made with all white meat. Did we say feast? #ChefFresh

A post shared by Official Subway (@subway) on Jul 1, 2016 at 11:45am PDTJul 1, 2016 at 11:45am PDT

TheSweet Onion Chicken Teriyakiis also on of the healthiest Subway sandwiches outthere. Subway features teriyaki-glazed chicken in their fat-free sweet onion sauce. Altogether it's269 calorieswith some veggies.

3. Oven Roast Chicken

The 10 healthiest sandwiches you can order at Subway (4)

4. Rotisserie Style Chicken

Our Rotisserie-Style Chicken is hand pulled, all white meat and raised without antibiotics. Now that’s fresh. #ChefFresh

A post shared by Official Subway (@subway) on Jun 10, 2016 at 11:07am PDTJun 10, 2016 at 11:07am PDT

The Rotisserie Chicken is one of the healthiest Subway sandwiches, with fresh chicken and crispy veggies on wheat bread. It's just350 calorie sand29 grams of protein.

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5. Black Forest Ham

Do you think they’ll notice? #👀

A post shared by Official Subway (@subway) on Jul 27, 2015 at 9:01am PDTJul 27, 2015 at 9:01am PDT

Go ham with the Black Forest Ham. It's fresh, full of flavor, and has290 calories. I recommend adding a little honey mustard,which islow in calories and will give your salty sub a sweet twist.

6. Subway Club

Where sophistication meets green peppers. #footlongandfab

A post shared by Official Subway (@subway) on Oct 7, 2015 at 12:00pm PDTOct 7, 2015 at 12:00pm PDT

For all those meat lovers out there, the Subway Club is a real treat. It is a combination oftender turkey breast, roast beef and black forest hamin one delectable sandwich for you to feast on. It's also just310 calories.

7. Roast Beef

See Also
Which Subway Bread is Healthiest?

Looking around @Bonnaroo and marveling at so much more than just #music #localart #SubYAY #Bonnaroo

A post shared by Official Subway (@subway) on Jun 11, 2017 at 10:11am PDTJun 11, 2017 at 10:11am PDT

You can get buff with a Roast Beef sandwich by making it your go-to Subway order on the day you workout. This healthy six-inch sandwich has290 calorie sand6 gramsof fat. Can it get any better?

8. Carved Turkey*

The 10 healthiest sandwiches you can order at Subway (5)

If you cannot wait for Thanksgiving, go for a Carved Turkey Sandwich available for limited time. If you want to go even healthier, ditch the bread and have the salad version instead . You automaticallyreduce your carb intake by 40 grams.

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[*Ed note: This sandwich is a seasonal offering and is not available year round.]

9. Egg and cheese

Sunnies off, sub in hand. Life is good at #HangoutFest #SubYAY

A post shared by Official Subway (@subway) on May 20, 2017 at 11:16am PDTMay 20, 2017 at 11:16am PDT

What better way to start your morning than with a multigrain flatbread with egg-whites, cheese, spinach, and tomatoes? This380-calorie subwill keep you going for the rest of your busy day.

10. Turkey Breast

We've been told that the best way to care for your new Turkey Breast sub is by laying it down on a bed of crispy chips.

A post shared by Official Subway (@subway) on Nov 28, 2017 at 7:57am PSTNov 28, 2017 at 7:57am PST

The Turkey Breast sandwich is part of the Fresh Fit menu. With280 calories and 18 grams of protein, this is a great choice if you're looking for a healthy lunch.

The next time you're at Subway and want to eat clean, order any of these healthy sandwiches for a flavorful, filling meal.

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FAQs

What is the healthiest bread at Subway for weight loss? ›

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.

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What are two subs at Subway that are low in fat and sodium? ›

Some of the low sodium Subway menu options include the Veggie Delite Sandwich, Tuna Salad, Veggie Delite Salad, and Rotisserie Style Chicken Sandwich.

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Is anything at Subway healthy? ›

Plenty of healthy options exist at Subway, but less-balanced choices do, too. Certain meats contain hard-to-pronounce additives, excess sodium, and unhealthy fats. Other items include added sugar.

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Is there a healthy option at Subway? ›

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.

What is not healthy at Subway? ›

The least healthy meals at Subway

Meal	Calories	Sodium
Six-inch classic tuna sandwich	480	580mg
Chicken and bacon ranch salad	540	1,290mg
Bacon, egg, and cheese breakfast sandwich	450	1,310mg
Spicy Italian salad	300	1,280mg

4 more rows

Oct 10, 2016

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What is more unhealthy Subway or McDonald's? ›

Looking at the overall meal, the Subway meal in terms of protein and sugar was slightly healthier than McDonald's and provided more vegetables, however it was higher in sodium. Remember both meals contributed the same total number of calories but on top of that, it was a large amount of calories.

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Can I eat Subway and still lose weight? ›

While the "Subway Diet" may result in weight loss due to an overall reduction in calories consumed, it severely restricts food choices. Most experts believe that a balanced diet containing a variety of different foods is the healthiest way to lose weight.

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Can you eat Subway when losing weight? ›

While Subway is known for its healthier options compared to other fast food chains, it's still not the best choice if you're trying to lose weight. The sandwiches may be low in fat and calories, but they are still high in sodium and carbohydrates.

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What is the least healthy Subway sandwich? ›

We note for added condiments and cheese in our listing.

Fritos Chicken Enchilada Melt with Southwest Sauce (680 calories).
Chicken Bacon Ranch Melt With Cheese (570 calories). ...
Big Philly Cheesesteak (550 calories). ...
Meatball Marinara With Cheese (530 calories). ...
Spicy Italian With Cheese (530 calories). ...

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Which Subway sandwich has the lowest sodium? ›

Veggie Delite

Unlike many other Subway sandwiches — which pile on sauces, meats, and cheeses that are higher in sodium — the Veggie Delite is relatively lower in sodium. It packs just 320 mg in a 6-inch (15-cm) sandwich.

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How to make a healthy Subway sandwich? ›

Some general guidelines for choosing healthy Subway options include the following:

Avoid the footlong sandwiches and opt for six-inch sandwiches.
Check for the sodium and fat content.
Skip the soda and opt for unsweetened tea or water.
Avoid chips and get a bag of apples, raisins, or yogurt.

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Aug 16, 2022

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What sandwich at Subway has the least calories? ›

If calories are your primary concern, here is a list of Subway's sandwiches in ascending order by calories per serving:

Veggie Delite Mini Sub (150 calories)
Turkey Breast Mini Sub (180 calories)
Black Forest Ham Mini Sub (180 calories)
Roast Beef Mini Sub (200 calories)
6" Veggie Delite (280 calories)

More items...

Jun 9, 2023

Is Subway healthy when trying to lose weight? ›

When you look at Subway's menu, it might not be as healthy as it seems. Even though Subway promotes fresh and good-for-you options, some of the foods can have a lot of salt, processed meats, as well as high-calorie toppings, making them less healthy.

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