Is the tuna fish from Subway healthy? A nutritional deep dive

October 8, 2025 •

4 min read

In recent years, the authenticity of Subway's tuna has been the subject of controversy and a now-dismissed lawsuit, fueling public debate. Beyond the headlines, many customers still wonder: Is the tuna fish from Subway healthy?

Quick Summary

The healthiness of Subway's tuna sandwich depends heavily on preparation, particularly the amount of mayonnaise. While the tuna offers a good source of protein, the standard recipe contributes significant fat and sodium. Customization with healthier options can improve its nutritional profile, making it a balanced meal choice.

Key Points

High in Fat: The fat content of a Subway tuna sub is primarily from the mayonnaise, which can be high in calories and less healthy saturated fats.
High in Sodium: A 6-inch sub contains a significant percentage of the daily recommended sodium intake, mainly from the tuna brine and other ingredients.
Good Source of Protein: Tuna is a lean protein source, providing a decent amount of protein per serving which is beneficial for muscle repair and satiety.
Controversy Dismissed: A lawsuit questioning the authenticity of Subway's tuna was ultimately dismissed in 2023, with Subway maintaining its product is 100% real tuna.
Customization is Key: The healthiness of the sandwich can be drastically improved by choosing whole-grain bread, loading up on vegetables, and requesting light or no mayonnaise.
Moderation is Important: Due to its preparation, a standard tuna sub should be considered an occasional treat rather than a daily dietary staple.

The Anatomy of a Subway Tuna Sandwich

Subway's tuna mixture is not just tuna; it is a blend of wild-caught skipjack or yellowfin tuna and mayonnaise. While tuna itself is a lean protein, the creamy mixture is what significantly alters the nutritional profile. The company's use of regular, not light, mayonnaise contributes a high amount of fat and calories to the final product. In a standard 6-inch tuna sub on white bread, the fat content is around 25-29g, contributing to a total of over 500 calories.

The Tuna Controversy: A Quick Recap

In early 2021, a class-action lawsuit was filed alleging that Subway's tuna was not real tuna, based on lab testing that failed to detect tuna DNA. The lawsuit received extensive media coverage and created significant consumer concern. Subway vehemently defended its product, stating that the testing was flawed and that its tuna is 100% real, wild-caught fish. The company also created a website, SubwayTunaFacts.com, to address the misinformation. In a significant development, the lawsuit was ultimately dismissed in July 2023. While the legal dispute is over, the incident highlighted the importance of transparency in the food supply chain and left many consumers more vigilant about their food choices.

Nutritional Breakdown of a Subway Tuna Sub

For a standard 6-inch tuna sub with mayonnaise on white bread, the nutritional statistics are a mixed bag:

Calories: ~480-524 calories
Total Fat: ~25-29g, with a high proportion coming from mayonnaise
Sodium: ~600-780mg, depending on bread and toppings. This is a substantial percentage of the daily recommended limit
Protein: ~20-29g, providing a significant protein boost

While the sandwich does offer a good amount of protein, the high fat and sodium levels are the primary nutritional concerns. The calorie count, while not extremely high, can be a major part of a meal depending on individual dietary needs.

How to Customize for a Healthier Choice

Making the Subway tuna sub healthier is all about being a conscious consumer. A few simple adjustments can significantly impact the final nutritional information.

Customization Tips:

Choose Your Bread Wisely: Opt for whole-grain options like 9-Grain Wheat instead of processed white bread or cheesy breads. Whole grains offer more fiber and nutrients.
Go Light on the Mayo: The most impactful change is to reduce or eliminate the mayonnaise. Instead, ask for a lighter sauce like mustard or vinegar, which add flavor without the fat. Alternatively, a scoop of avocado can provide healthy fats.
Maximize the Veggies: Pile on the vegetables. Lettuce, spinach, tomatoes, onions, cucumbers, and peppers add volume, fiber, and essential nutrients without adding significant calories or fat. As one dietitian noted, fresh vegetables are a key component of a balanced meal.
Try it as a Salad: Instead of a sub, order the tuna as a salad. This eliminates the bread, significantly reducing carbohydrate and calorie intake while still providing the protein.

Tuna Sub vs. Healthier Alternatives

Comparison Table: Standard Tuna Sub vs. Customized Healthier Options


Feature	Standard 6" Tuna Sub	Customized 6" Tuna Sub (with modifications)
Bread	White	9-Grain Wheat
Spread	Regular Mayonnaise	Mustard or Vinegar
Toppings	Standard veggies	Extra veggies (spinach, cucumbers)
Calories	~480-524	~350 (No mayo, extra veggies)
Total Fat	~25-29g	~12g
Sodium	~600-780mg	Lower (Depends on toppings/sauce)
Protein	~20-29g	~22g

As the table clearly illustrates, modifying your order can create a significantly healthier meal. The standard tuna sub's fat content, primarily from mayonnaise, can be cut in half or more with a simple dressing change.

Conclusion: A Balanced Perspective

The verdict on the Subway tuna fish is nuanced. The protein source itself is a good option for building muscle and feeling full. However, the standard preparation with copious amounts of mayonnaise adds significant and often unnecessary calories, fat, and sodium. It's not the tuna that makes the sandwich potentially unhealthy, but the high-fat dressing and the choice of bread.

For those seeking a truly healthy meal, a Subway tuna sub can be part of a balanced diet if consumed in moderation and heavily customized. By choosing whole-grain bread, maximizing fresh vegetables, and opting for a low-fat dressing, you can create a satisfying meal that aligns with your nutritional goals. When it comes to fast food, an informed choice is the healthiest choice.

For more detailed nutritional information, you can visit Subway's official nutrition information page online.

Frequently Asked Questions

Yes, according to Subway. Despite a past lawsuit and some conflicting test results that garnered media attention, the lawsuit was dismissed in July 2023. Subway continues to affirm that its tuna is 100% wild-caught fish, mixed with mayonnaise.

The high fat content in Subway's tuna sub comes mainly from the mayonnaise used to mix with the tuna. A standard 6-inch sub contains a high quantity of mayonnaise, which is high in fat and calories, significantly boosting the overall fat count.

To make your tuna sub healthier, ask for it on whole-grain bread, load it up with extra fresh vegetables, and request either no mayonnaise or a minimal amount. Consider using a lighter sauce like mustard or vinegar instead.

A 6-inch tuna sub contains a significant amount of sodium, often hundreds of milligrams, which can be a concern for those watching their intake. The sodium comes from the tuna (packed in brine) and other ingredients, such as certain breads and toppings.

A Subway tuna salad can be a healthier choice than the sub, as it removes the bread and lowers carbohydrate intake. Its overall healthiness still depends on the toppings you add and the amount of mayonnaise used in the tuna mixture. For a healthier option, pile on fresh veggies and minimize the dressing.

The best bread choices for a healthier sub are those made from whole grains, such as 9-Grain Wheat. These options provide more fiber and complex carbohydrates compared to processed white bread.

Yes, the main class-action lawsuit against Subway concerning its tuna was dismissed in July 2023. While the controversy caused public discussion, Subway has consistently maintained that its product is authentic tuna.