10 Healthiest Subway Sandwiches, According to Dietitians

Fast food often gets a bad rap for unhealthy offerings, but among the many drive-thus 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 totally fair to wonder if Subway is healthy—after all, it’s true that some Subway options aren’t the best nutritionally—there are numerous dietitian-approved healthy Subway options that provide some nutritional benefits.

If you’re looking for guidance on what to order the next time you visit 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.

Is Subway Healthy?

Compared to other fast-food chains, Subway meals are generally lower in fat and saturated fat than your average fast-food burger or fried chicken sandwich. Plus, the option to load up your sandwich or salad with plenty of veggies means you’ll be consuming more nutrient-rich toppings, offering a healthier balance of ingredients than many fast-food options heavy on fried items.

While Subway can be a healthy option, it depends on how you customize your order. Deli meats, a key ingredient in most Subway sandwiches, are high in sodium, so it’s important to watch your total sodium intake for the rest of the day, especially if you have high blood pressure. Additionally, calorie-dense toppings like bacon, cheese, and creamy sauces, along with larger portions like footlongs, can significantly raise the fat, sodium, and calorie content of your meal.

By making mindful choices, Subway can easily fit into a nutritious diet.

How To Order Healthy Subway Sandwiches

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. Here are a few more tips to order the healthiest Subway sandwiches.

• Try “No Bready Bowls”: Subway offers “No Bready Bowls,” which let you enjoy all the sandwich fillings without the bread, making it a lower-calorie, lower-carb option.
• Load Up on Veggies: Add a variety of vegetables like lettuce, spinach, cucumbers, and tomatoes to increase fiber and nutrient intake while keeping the calorie count low.
• Skip Calorie-Dense Sauces: Sauces like Roasted Garlic Aioli and Mayonnaise can add up to 100 calories to your sandwich. Instead, choose Oil & Vinegar for just 45 calories.
• Opt for Lean Proteins: Choose leaner protein options like grilled chicken and turkey over roast beef, steak, and pastrami, which are higher in fat and calories.
• Choose Multigrain Bread over Wraps: Although wraps are typically considered to be healthier options, that’s not necessarily the case. Compared to a multigrain bread, a wrap is higher in calories (280 vs. 200), fat (5 vs. 3 grams), and sodium (440 vs. 350 milligrams).

10 Healthiest Subway Sandwiches

• Oven Roasted Turkey
• Rotisserie Style Chicken
• Sweet Onion Teriyaki
• Subway Club No Bready Bowl
• Black Forest Ham
• Egg and Cheese
• Veggie Delight
• Roast Beef
• BLT
• Kids’ Turkey Mini Sub

Find the exact calorie counts and nutritional info plus our dietitians’ take on each sandwich below: 

Oven Roasted Turkey

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.

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Rotisserie Style Chicken

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

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.”

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#11 Subway Club No Bready Bowl

This classic sandwich combo is turkey, roast beef, and ham, offering a variety of flavors and textures. Removing the bread and 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.

Black Forest Ham

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.6254a4d1642c605c54bf1cab17d50f1e

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Egg and Cheese Flatbread

“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

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.

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Roast Beef

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

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.

Kids Mini Sub – Turkey

Kids 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.