What is Subway's healthiest sandwich? A nutritional guide

January 2, 2026 •

4 min read

According to nutritionists, the 6-inch Veggie Delite on 9-grain wheat bread can contain as few as 200 calories, making it one of the lowest-calorie options available. But if you want a complete meal with protein, what is Subway's healthiest sandwich for your specific dietary needs?

Quick Summary

This article breaks down the most nutritious sandwiches at Subway, focusing on lean protein options like Rotisserie-Style Chicken and the versatile Veggie Delite. Key customization strategies for controlling calories, sodium, and fat intake are also explored.

Key Points

Veggie Delite is Lowest in Calories: The standard 6-inch Veggie Delite is often the lowest-calorie and lowest-fat sandwich option when ordered without cheese or heavy dressings.
Rotisserie-Style Chicken is Lean Protein: For a high-protein, lean-meat choice, the Rotisserie-Style Chicken is recommended by dietitians for its ability to keep you full and satisfied.
Customization is Crucial: Your final meal's nutritional profile is heavily influenced by your choice of bread, vegetables, and condiments. Loading up on fresh veggies is always a good strategy.
Choose Whole-Grain Bread: Selecting 9-grain wheat or multigrain bread over white varieties adds beneficial fiber and nutrients to your meal.
Watch Out for High-Sodium Condiments: Many creamy or sweet sauces, along with certain processed meats, significantly increase the sodium content. Opt for simple options like mustard or vinaigrette.
Avoid the Footlong: A footlong sub should generally be considered two servings and contains double the calories and other nutrients of a 6-inch, making it a less healthy single-meal option.
Limit Cheese and Heavy Extras: Ingredients like cheese, creamy dressings, and avocado can significantly increase fat and calorie counts. Use them sparingly or omit them entirely to reduce overall intake.

Subway has long positioned itself as a healthier fast-food alternative, giving diners the power to choose their own ingredients for a customized meal. However, with a menu full of breads, cheeses, meats, and dressings, navigating the options for a truly healthy choice can be challenging. Your interpretation of "healthy"—whether you prioritize low calories, high protein, or low fat—will influence your decision, but a few standout options consistently rise to the top.

The Top Contenders: A Closer Look at Leanest Choices

When considering a healthy sub, the best strategy is to start with a lean protein or a vegetable base and build from there. The following options are frequently cited by dietitians for their favorable nutrition profiles.

Veggie Delite

For those focused on calorie and fat reduction, the Veggie Delite is the clear winner. A standard 6-inch sub on 9-grain wheat bread, packed with fresh vegetables like lettuce, tomatoes, and cucumbers, contains only about 200 calories and minimal fat. This option is also low in sodium, which is a major concern with many other fast-food choices. It's a great base for adding other nutritious elements like avocado for healthy fats, or extra vegetables for more fiber.

Rotisserie-Style Chicken

The Rotisserie-Style Chicken is a top recommendation for those seeking a lean, high-protein meal. A 6-inch sub offers a significant amount of protein to keep you feeling full and satisfied, with lower calories and saturated fat compared to many other meat options. Opting for this choice on a 9-grain wheat bread with plenty of veggies and a light sauce is an excellent way to balance flavor and nutrition.

Oven-Roasted Turkey

Another lean protein powerhouse is the Oven-Roasted Turkey. A 6-inch sandwich provides a solid dose of protein while remaining low in fat. This is a classic and reliable choice for a wholesome meal that doesn't sacrifice taste.

Building Your Ideal Subway Sandwich

Beyond selecting a base, customization is the most important factor in determining the healthiness of your meal. The right combinations can make all the difference, while the wrong ones can quickly turn a lean choice into a calorie and sodium bomb.

Bread Choices

The foundation of your sandwich matters. Subway offers several bread options, but for a healthier sub, opt for whole-grain varieties that provide more fiber and nutrients. The 9-Grain Wheat bread is a standard healthy pick. Avoid wraps, which can sometimes have higher sodium and fat content than bread, depending on the type.

Fresh Vegetables

This is where you can truly boost the nutritional value. Load up on all the fresh, crunchy vegetables you can. Lettuce, spinach, cucumbers, tomatoes, green peppers, and onions are all low-calorie and high-fiber choices that add vitamins and minerals without extra guilt.

The Sauce and Condiment Conundrum

Many of Subway's most flavorful sauces are also its least healthy. Creamy options like mayonnaise, ranch, and chipotle southwest can add hundreds of calories and grams of fat. To keep things light, stick to simple, low-calorie condiments like mustard, vinegar, or the Subway vinaigrette, and ask for it on the side if possible.

Avoiding the Hidden Pitfalls

Certain ingredients can sneakily increase the fat and sodium content. For example, while cheese adds calcium, it also adds calories and saturated fat. If you're conscious of these metrics, it's best to skip the cheese or opt for a single slice of white American, which is one of the lowest-calorie options. Be wary of footlong sizes, as they can more than double the nutritional information and should be considered two servings.

Comparing Top 6-Inch Options (Basic Build)


Sandwich (on 9-Grain Wheat)	Calories	Total Fat (g)	Protein (g)	Sodium (mg)
Veggie Delite	~200-230	~2.5	~8-9	~280-310
Rotisserie-Style Chicken	~310	~5	~25	~610
Oven-Roasted Turkey	~280	~4.5	~18	~810
Black Forest Ham	~290	~4.5	~18	~830

Note: Nutritional information can vary slightly by location and is based on a standard 6-inch build with lettuce, tomatoes, onions, green peppers, and cucumbers. Adding condiments, cheese, or other toppings will change these values.

Conclusion

Ultimately, the quest for what is Subway's healthiest sandwich leads to a personalized answer. The Veggie Delite and Rotisserie-Style Chicken are excellent starting points for low-calorie and high-protein meals, respectively. However, the ultimate key to a healthy meal at Subway lies in smart customization. By choosing whole-grain bread, maximizing your vegetable intake, and being selective with condiments, you can create a nutritious and delicious sandwich that aligns with your health goals. Always remember to check the official Subway nutrition information online to ensure your custom creation meets your personal needs.

Recommended Healthy Subway Sandwich Combinations

The Lean & Green: Veggie Delite on 9-Grain Wheat with extra spinach, cucumbers, green peppers, and red onion. Add a drizzle of oil and vinegar for flavor.
The Protein Powerhouse: Rotisserie-Style Chicken on 9-Grain Wheat with lettuce, tomatoes, and a light application of mustard.
The Classic Lite: Oven-Roasted Turkey on 9-Grain Wheat with all the fresh vegetables and no cheese. Top with a touch of red wine vinegar.

Best Practices for a Healthier Subway Experience

Order a 6-inch sub to control portion size.
Opt for whole-grain bread options for more fiber.
Load up on fresh, colorful vegetables.
Choose lean proteins like chicken, turkey, or ham.
Be mindful of condiments, sticking to light sauces or simple oil and vinegar.
Consider skipping the cheese to reduce fat and calories.

Authoritative Source

For the most current and detailed nutritional information, refer to the official Subway website: Subway Nutrition Information

Frequently Asked Questions

The healthiest bread option at Subway is generally the 9-Grain Wheat or other multigrain choices, as they are higher in fiber and offer better nutritional value compared to the white bread options.

To make the Veggie Delite healthier, choose the 9-Grain Wheat bread, load up on extra fresh vegetables, and opt for a light dressing like oil and vinegar or simple mustard. You can also add heart-healthy fats with avocado.

While tuna itself can be a good source of protein, Subway's tuna salad is mixed with a significant amount of mayonnaise, which substantially increases its fat and calorie content. It's generally not considered one of the healthiest options for those watching those metrics.

You should be mindful of high-calorie, creamy, and sugary sauces like ranch, chipotle southwest, and some mayo-based dressings. Opt instead for lighter choices such as vinaigrette, mustard, or just oil and vinegar.

To reduce sodium, avoid processed cold cuts, bacon, and salty sauces. Choose fresh, lean proteins like rotisserie chicken or turkey breast and stick to a simple oil and vinegar or mustard dressing. Skipping cheese also helps lower the sodium count.

A salad can be a healthier choice than a sandwich if you are careful with your toppings and dressing. A Veggie Delite salad is very low in calories, but adding high-fat dressings, cheese, and other extras can quickly increase its calorie count.

The Rotisserie-Style Chicken is a great option for a high-protein, low-fat meal. Ordering it as a 6-inch on 9-Grain Wheat with plenty of fresh vegetables and a light dressing maximizes the protein intake while minimizing fat and calories.

Yes, the Veggie Delite is the primary healthy vegetarian option. The veggie patty is also a nutritious choice, filled with vegetables like mushrooms, onions, and bell peppers. Adding avocado provides healthy fats.