What Is Healthiest to Eat at Subway? Your Ultimate Guide to Smart Choices

October 25, 2025 •

2 min read

While some fast-food choices are notoriously unhealthy, a 6-inch Veggie Delite sub with fresh vegetables contains just 230 calories, demonstrating that smart options exist. Learning what is healthiest to eat at Subway involves understanding the menu beyond the high-calorie favorites to make informed, healthier meal choices.

Quick Summary

This article explores dietitian-recommended choices at Subway, emphasizing lean proteins, whole grains, and fresh vegetables for a balanced meal. It provides specific sandwich and bowl suggestions, customization tips, and a nutritional comparison to help you eat fresh and healthy.

Key Points

Choose a Whole Grain Base: Opt for Hearty Multigrain bread or a 'No Bready Bowl' instead of white bread to increase fiber and nutrient intake.
Select Lean Protein: Prioritize options like oven-roasted turkey, rotisserie chicken, or the veggie patty to reduce saturated fat and calorie intake.
Load Up on Veggies: Fill your sub, salad, or bowl with as many fresh vegetables as possible for added fiber, vitamins, and minerals.
Go Light on Condiments: Avoid creamy, high-calorie dressings like ranch and mayo, and instead choose low-calorie options like mustard or vinegar.
Limit Cheese and Extras: Be mindful of extra cheese and high-sodium toppings like bacon and pepperoni, which can significantly increase fat and sodium.

Your Foundation: Bread, Bowls, and Wraps

Choosing the right base for your meal is the first step towards a healthy Subway order. Consider subs, salads, or 'No Bready Bowls'.

Choosing the Right Bread

For subs, whole-grain bread is a better option than white bread due to its higher fiber content and nutritional value.

Recommended: Hearty Multigrain bread.
To Limit: White bread, Italian Herbs & Cheese, and Honey Oat.

Embracing Low-Carb Alternatives

'No Bready Bowls' provide a low-carb alternative by using a bed of fresh vegetables instead of bread. Wraps can also be a lighter choice than footlong subs.

Lean Proteins: The Heart of a Healthy Meal

Selecting a lean protein is crucial for a nutritious and satisfying meal, helping to reduce saturated fat and calories.

Oven-Roasted Turkey: A lean and low-calorie protein.
Rotisserie-Style Chicken: A flavorful and lean option.
Veggie Patty: A plant-based option rich in vegetables and fiber.
Roast Beef: A leaner red meat choice.
Black Forest Ham: Relatively lean compared to other meats.

Customization is Key: Loading Up on Veggies and Choosing Sauces

Maximize flavor and nutrition by customizing your meal with vegetables and choosing sauces carefully.

Veggies: The Powerhouse of Nutrients

Add plenty of fresh vegetables for low-calorie fiber, vitamins, and minerals.

Recommended Vegetable Toppings:

Lettuce, Spinach, Tomatoes, Cucumbers, Green Peppers, Onions.
Avocado (in moderation for healthy fats).
Jalapeños (adds flavor, but watch sodium).

Sauces and Toppings: Proceed with Caution

Avoid creamy, high-fat sauces and excessive cheese which can significantly increase calories. Choose lighter options instead.

Healthier Sauce and Topping Options:

Mustard, Vinegar.
Sweet Onion Sauce.
A drizzle of Olive Oil (in moderation).

To Limit or Avoid:

Mayonnaise, Ranch, Chipotle Southwest, and other creamy dressings.
Excessive cheese and salty add-ons like bacon or pepperoni.

Example Healthy Subway Orders

Here are some balanced meal ideas:

The Classic Turkey Breast Sub (6-inch): Multigrain bread, oven-roasted turkey, light Swiss cheese, abundant vegetables, with vinegar and mustard.
The Rotisserie-Style Chicken Bowl: Spinach and lettuce base, rotisserie chicken, all fresh vegetables, with a light vinegar and olive oil dressing.
The Veggie Delite Salad: Various fresh vegetables, optional avocado, and a vinegar dressing.

Comparison Table: A Healthy Choice vs. a High-Calorie Alternative

Comparing a 6-inch Veggie Delite to a 6-inch Chicken & Bacon Ranch Melt highlights the impact of ingredient choices on nutritional content, based on standard recipes using 9-grain wheat bread:


Feature	6" Veggie Delite	6" Chicken & Bacon Ranch Melt
Calories	~230	~610
Total Fat	~2.5g	~30g
Sodium	~280mg	~1,290mg
Protein	~8g	~38g
Key Takeaway	Low calorie, low fat, moderate fiber.	High in calories, fat, and sodium.

Conclusion

Making healthy choices at Subway is straightforward by focusing on whole grains, lean proteins, plenty of vegetables, and light sauces. Customizing your meal allows you to align it with your health goals without sacrificing taste. Subway provides various options for a nutritious fast-food meal.

For full nutritional and allergen details, consult Subway's official guide.

Frequently Asked Questions

The healthiest bread option at Subway is the Hearty Multigrain bread, as it contains more fiber and essential nutrients compared to the white bread varieties.

Yes, Subway salads can be very healthy, especially if you load them with fresh vegetables and opt for lean protein and a light dressing like vinegar. However, adding creamy dressings, cheese, or bacon can make them high in calories.

The lowest calorie option is typically the Veggie Delite Salad without dressing. The 6-inch Veggie Delite sandwich on multigrain bread is also an excellent low-calorie choice.

Yes, you can eat at Subway for weight loss by making smart choices. Focus on subs or bowls with lean protein, plenty of vegetables, and minimal high-calorie sauces and cheese to control your calorie intake.

While it can be a source of lean protein, the Sweet Onion Chicken Teriyaki can contain a high amount of sugar from the sauce, so it's not the best option if you are trying to minimize sugar intake.

The 'No Bready Bowls' are the best choice for a low-carb meal. Opt for a protein bowl with a lean meat like rotisserie chicken or roast beef, and pile on the vegetables.

To reduce sodium, be mindful of processed meats like ham and salami, avoid salty condiments like pickles and jalapeños, and limit added sauces and cheese. Ordering a Veggie Delite with mustard and vinegar is a low-sodium choice.