The Verdict: What is the healthiest sandwich at Subway?

October 15, 2025 •

4 min read

Did you know that a six-inch Veggie Delite sub, prepared on 9-grain wheat bread without cheese or extra sauces, is one of the lowest-calorie options on the menu at around 230 calories? If you're wondering what is the healthiest sandwich at Subway, the answer depends on your dietary goals and smart customization, not just the base sandwich.

Quick Summary

Choosing a healthy Subway sandwich involves starting with lean proteins or vegetables, adding fresh toppings, and being mindful of high-calorie ingredients like cheese and sauces. Customizing your order is the most effective way to create a nutritious meal that meets your health goals.

Key Points

Veggie Delite is a great starting point: As the lowest-calorie standard sub, it provides a solid base of vegetables and can be customized with lean protein for a more complete meal.
Customization is key to health: The healthiest option is the one you build yourself, allowing you to control bread, protein, cheese, and sauce choices.
Opt for lean protein: Choices like oven-roasted turkey, rotisserie-style chicken, and roast beef are lean and packed with protein, helping you stay full longer.
Load up on fresh vegetables: Add as many fresh veggies as you want to increase fiber, vitamins, and overall nutrient density without adding significant calories.
Limit high-calorie sauces and cheese: Creamy dressings and excessive cheese can dramatically increase calories and saturated fat; choose low-cal options like mustard, vinaigrette, or hot sauce instead.
Choose multigrain bread: Opt for the hearty multigrain bread for more fiber and nutritional value than other bread options.
Consider a protein bowl: For a low-carb alternative, skip the bread entirely and order your ingredients in a protein bowl.

The Healthiest Pre-built Subway Options

While Subway offers a customizable experience, some of its standard subs are inherently healthier choices than others. These options typically feature lean protein or are vegetable-based and form a great foundation for a nutritious meal.

Veggie Delite

The six-inch Veggie Delite is consistently cited as the lowest-calorie sandwich on the menu. By default, it includes a variety of fresh vegetables, offering fiber and essential vitamins without the added saturated fat of meats and cheeses. To keep this sandwich as healthy as possible, stick with vinaigrette or mustard for flavor.

Oven-Roasted Turkey

For those seeking a lean protein source, the Oven-Roasted Turkey sub is an excellent option. Turkey breast is low in saturated fat and provides a solid dose of protein to help keep you full. Order it on hearty multigrain bread and load up on extra veggies for a balanced meal.

Rotisserie-Style Chicken

The Rotisserie-Style Chicken sub is another standout, featuring juicy chicken with fewer additives than some other meat options. A six-inch version can provide a significant amount of protein for a reasonable calorie count. As with other options, the key is to be selective with your toppings and condiments.

Black Forest Ham

Simple yet effective, the Black Forest Ham sub is a leaner choice compared to other cured meats on the menu. It's a classic option that can be a healthy part of your meal, provided you focus on the lean ham and fresh vegetables while minimizing high-calorie additions.

How to Build Your Own Healthy Subway Sandwich

Your best bet for a genuinely healthy meal is to take matters into your own hands. By controlling each component, you can tailor your sandwich, salad, or protein bowl to your specific nutritional needs.

Choose Your Base Wisely

Bread: The Hearty Multigrain bread is a popular, high-fiber choice. For the absolute lowest calories, some older sources suggest the white bread due to Subway's processing, but multigrain offers superior nutritional value with more fiber, vitamins, and minerals.
Wrap or Bowl: For a low-carb alternative, consider making any footlong a protein bowl by foregoing the bread entirely. Similarly, wraps can be a good option, but be aware that they can be high in sodium.

Select Lean Proteins

Oven-Roasted Turkey: A classic, reliable choice for lean protein.
Rotisserie-Style Chicken: A protein-packed option with minimal additives.
Roast Beef: A decent protein source that's leaner than some other meat options.
Veggie Patty: A nutritious vegetarian option packed with vegetables.

Maximize Your Veggies

Load your sub with as many vegetables as you want. They add fiber, vitamins, and volume without significant extra calories. Options include:

Spinach and lettuce
Tomatoes
Cucumbers
Green peppers and red onions
Jalapeños and banana peppers
Black olives

Be Smart with Cheese and Sauces

Cheese and creamy sauces can quickly add calories, saturated fat, and sodium. To keep your meal in check:

Cheese: Consider skipping cheese entirely or choosing a low-fat option if available. The type of cheese matters less than the amount.
Sauces: Opt for low-calorie choices. Mustard, vinegar, and hot sauce add flavor with minimal impact. The Sweet Onion Teriyaki sauce is also a lower-calorie option compared to creamy, mayonnaise-based dressings like ranch or chipotle.

Comparison of Healthy 6-Inch Sandwiches

Below is a comparison of some of the healthier 6-inch sandwich options, based on typical preparation with 9-grain wheat bread and standard vegetables, but without cheese or creamy sauces. These numbers can vary slightly by location.


Sandwich	Calories	Protein (g)	Total Fat (g)	Sodium (mg)
Veggie Delite	230	8	2.5	280
Oven-Roasted Turkey	280	18	3.5	760
Rotisserie-Style Chicken	247	29	6	550
Roast Beef	320	25	5	670
Black Forest Ham	290	18	4.5	800

Making Healthy Fast Food Choices

Even at a fast-food restaurant, it's possible to create a healthy and satisfying meal. The key is to be an informed consumer. A Subway sandwich can be part of a balanced diet if you're mindful of your choices. For more on making good food choices when eating out, consult expert sources like the Dietary Guidelines for Americans.

Conclusion: Making the Best Choices

While a pre-made sandwich like the Veggie Delite might technically be the healthiest by default, the most effective way to ensure a nutritious meal at Subway is through customization. By choosing hearty multigrain bread, lean protein like turkey or rotisserie-style chicken, and a heaping pile of fresh vegetables, you can build a sandwich that's perfectly aligned with your health goals. Avoiding high-calorie cheeses and sauces is crucial for managing calorie, fat, and sodium intake. Remember that portion control is also important, so a six-inch sub or a protein bowl is often a better choice than a footlong. Making smart decisions at the counter turns a fast-food stop into a truly fresh and healthy meal.

Disclaimer: Nutritional information may vary depending on restaurant location and specific ingredients. It's always best to check the official nutrition information on Subway's website.

Frequently Asked Questions

For a high-protein, low-calorie meal, order a six-inch sub with Oven-Roasted Turkey or Rotisserie-Style Chicken on 9-grain wheat bread. Load it with unlimited vegetables and use low-calorie condiments like yellow mustard or red wine vinegar instead of creamy sauces and cheese.

The Hearty Multigrain bread is generally considered the healthiest bread option because it contains more fiber, vitamins, and minerals than white bread. For the lowest calorie count, it's often the best choice, though some nutrition guides have pointed out that standard white bread can sometimes have lower calories due to processing.

You should be mindful of high-calorie, high-fat, and high-sodium sauces, particularly mayonnaise-based options like ranch, chipotle southwest, and roasted garlic aioli. Stick with lower-calorie choices such as yellow mustard, red wine vinegar, hot sauce, or the Sweet Onion Teriyaki sauce.

Despite being a source of protein, the tuna sandwich at Subway is mixed with mayonnaise, making it one of the highest-fat and highest-calorie options. It is not considered a healthy choice, especially if you're trying to manage your calorie or saturated fat intake.

To reduce sodium, avoid processed meats like pepperoni and ham, and go with lean options like oven-roasted turkey or chicken. Skip salty toppings like cheese, olives, and pickles, and opt for a low-sodium sauce like red wine vinegar or mustard.

It is generally not recommended to order a footlong sub if you are concerned about your calorie or sodium intake, as it can exceed your daily limits in a single meal. A six-inch sub or a salad/protein bowl is a more manageable portion for a healthy diet.

Yes, a salad can be a much healthier option, especially if you avoid high-calorie dressings and toppings. Order any sub as a salad to cut down on carbohydrates and calories from the bread.