How You Can Customize Your Subway Order for Fewer Calories

December 24, 2025 •

4 min read

Subway offers a wide range of ingredients, and the final calorie count of a sandwich can vary significantly, from as low as 230 calories for a 6-inch Veggie Delite to over 1,000 for a loaded footlong. Fortunately, you can customize your Subway order for fewer calories by making smart choices with your bread, protein, vegetables, and condiments.

Quick Summary

This guide provides expert tips for creating a delicious, low-calorie Subway meal. Learn about the best choices for your base, lean proteins, and fresh vegetables, and how to select low-calorie condiments to reduce overall fat and sodium content.

Key Points

Start with the Base: Choose a base like Hearty Multigrain bread, or opt for a salad or protein bowl to significantly reduce calories and carbs.
Select Lean Proteins: Stick to lean proteins such as oven-roasted turkey, chicken, or ham, which are lower in fat and calories than options like tuna salad.
Maximize Fresh Veggies: Load your sub or salad with all the low-calorie vegetables you desire, as this boosts volume and fiber content without adding many calories.
Mind the Condiments: Ditch creamy, high-calorie sauces and opt for lighter options like mustard, vinegar, or sweet onion teriyaki to save hundreds of calories.
Consider Portion Size: For a quick and easy reduction in calories, choose a 6-inch sub or a bowl over a footlong, and skip the high-calorie combo sides.
Check Nutrition Information: Use the official Subway nutrition calculator to build and verify the nutritional facts of your customized order before you buy.

Building a Foundation: Bread and Protein Choices

Creating a lower-calorie Subway meal starts with the basics: your choice of bread and protein. Many customers unknowingly add hundreds of extra calories by selecting the wrong base or meat, so making smart swaps here can have the biggest impact on your total intake.

Choosing the Right Bread Base

Your choice of bread is a crucial first step. The Hearty Multigrain bread is widely considered one of the healthiest and lowest-calorie options, offering more fiber and nutrients than white bread. If you want to cut carbohydrates even further, you can order any sub as a salad or a 'No Bready Bowl,' eliminating the bread entirely.

Low-Calorie Bread Options:

Hearty Multigrain (6-inch)
6-inch White Italian (often the lowest calorie but less nutritious)
Salad or 'No Bready Bowl' (no bread)

Selecting Lean Proteins

When it comes to protein, lean options are the key to keeping calories low without sacrificing flavor or fullness. Avoid fattier meats or those loaded with creamy sauces. Simple, oven-roasted, or grilled meats are your best bet.

Best Protein Choices:

Oven Roasted Turkey Breast
Oven Roasted Chicken Breast
Rotisserie-Style Chicken
Black Forest Ham
Veggie Patty (Check local nutritional info; some can be high in sodium)

The Power of Produce: Veggies, Cheese, and Condiments

After building your base, you have the opportunity to add flavor and texture without piling on calories. This is where you can be creative and maximize your meal's volume and nutritional value.

Maximize Your Veggies

Loading up on fresh vegetables is a great strategy for increasing fiber and volume, which helps you feel fuller longer. All standard veggies at Subway are very low in calories, so you can add as much as you want without worry.

Veggie Checklist:

Lettuce
Spinach
Tomatoes
Cucumbers
Green Peppers
Onions
Jalapeños
Pickles

Navigate Cheese Wisely

Cheese can add a significant number of calories. If you want to include cheese, be mindful of your choice and quantity. Opting for a lower-fat variety or skipping it altogether is the best way to save calories.

Choose Your Sauce Strategically

Sauces and condiments can be a hidden source of calories, sodium, and fat. A few pumps of a creamy sauce can easily add over 100 calories. Sticking to lighter options like mustard or vinegar is the wisest choice.

Low-Calorie Sauce Options:

Mustard (Yellow or Deli-Style)
Vinegar (Red Wine or Regular)
Sweet Onion Teriyaki (One of the lower-calorie sweet sauces)
Buffalo Sauce

Comparison: High-Calorie vs. Low-Calorie Subway Order

To illustrate the impact of your choices, consider this comparison between two hypothetical 6-inch orders. Nutritional information can vary by region and ingredients, so always check the official Subway nutritional information provided on their website. Find the Subway nutrition calculator here.


Item	High-Calorie Order (6-inch)	Low-Calorie Order (6-inch)
Base	Italian Herbs & Cheese Bread	Hearty Multigrain Bread
Protein	Tuna Salad (with Mayo)	Oven Roasted Turkey Breast
Cheese	American Cheese	No Cheese
Veggies	Lettuce, a few onions	All standard low-calorie veggies
Sauce	Creamy Chipotle Southwest	Yellow Mustard and Vinegar
Approx. Calories	600-700+	300-350
Approx. Protein	20-25g	20-25g
Key Difference	Creamy ingredients, tuna mix, and bread add high fat and calories.	Lean protein, high veggies, and light sauces keep calories in check.

Smart Ordering Strategies

Beyond individual ingredient choices, your overall ordering strategy can significantly impact your meal's nutritional profile. Small changes can add up to big results.

Portion Control

Choose a 6-inch sub or a salad instead of a footlong. A footlong can contain a full day's worth of sodium and saturated fat for many individuals. Splitting a footlong is a great alternative if you have a larger appetite.

Ask for Extras on the Side

For salads, ask for the dressing on the side. This allows you to control exactly how much you use, avoiding the excess that can often be drenched on the salad by default.

Skip the Combo

Avoid high-calorie sides and drinks. The cookies, chips, and sugary soft drinks offered as part of combo meals can easily add hundreds of extra calories. Opt for water or a diet drink instead.

Conclusion

Yes, you can absolutely customize your Subway order for fewer calories and still enjoy a delicious and satisfying meal. The key is to be mindful of your choices at every step, from the bread to the sauce. By opting for a lean protein and piling on the low-calorie vegetables, you can create a meal that aligns with your dietary goals without sacrificing flavor. With so many options available, Subway offers a truly customizable and flexible way to eat healthier fast food on the go. Taking a moment to think through your selections can be the difference between a high-calorie indulgence and a nutritious, guilt-free lunch.

Frequently Asked Questions

The lowest calorie bread option is typically the 6-inch Hearty Multigrain or the 6-inch Italian (White). For the absolute lowest calories, opt for a salad or a 'No Bready Bowl' instead of bread.

The lowest calorie meat options are the Oven Roasted Turkey Breast and the Black Forest Ham. These are lean choices that provide protein with minimal fat.

Not necessarily. Many Subway wraps, especially the larger versions, can have a similar or even higher calorie count than a 6-inch sub, depending on the filling and condiments. Always check the nutrition information.

To cut calories on a salad, load up on vegetables, choose a lean protein like turkey or chicken, and ask for a low-calorie dressing like vinegar or light vinaigrette on the side. Avoid creamy dressings and high-calorie toppings.

Excellent low-calorie sauce options include yellow mustard, red wine vinegar, and buffalo sauce. Sweet Onion Teriyaki is also a lower-calorie sweet sauce choice. Avoid creamy dressings like ranch or chipotle.

Toasting your sub adds negligible calories and primarily affects the texture of the bread. The main calorie additions come from your choice of bread, protein, cheese, and sauces, not the toasting process itself.

The Veggie Delite is a solid low-calorie choice, but the final calorie count depends on the bread, cheese, and sauce you add. Adding cheese and a high-calorie sauce will increase the total significantly. Ordering it with mustard on multigrain bread is a safe bet.

Skipping the cheese is an easy way to save calories and fat. If you want to include cheese, opt for a light sprinkle of mozzarella or natural cheddar rather than processed options like American cheese, which can be higher in sodium.