For anyone watching their calorie or sodium intake, the Rotisserie-Style Chicken sub is a standout. When ordered as a 6-inch on Hearty Multigrain bread with a variety of fresh vegetables and no cheese or high-fat sauces, it is one of the most balanced options on the menu. Dietitians frequently recommend this sandwich due to its lower sodium and overall fat content compared to other chicken options. The secret lies in the simple, roasted chicken preparation, which avoids the sugary and fatty marinades found in other versions, such as the Sweet Onion Chicken Teriyaki.
The Healthiest Chicken Sandwiches at Subway
Rotisserie-Style Chicken Sub
The 6-inch Rotisserie-Style Chicken sub is a top contender for the healthiest chicken sandwich at Subway. It provides a solid amount of lean protein (around 25g), healthy fiber (5g), and is lower in fat and sodium than many other chicken choices. The chicken is roasted, not fried, and has minimal additives. To maximize the health benefits, choose Hearty Multigrain bread and load up on non-starchy vegetables like lettuce, spinach, tomatoes, and cucumbers.
Grilled Chicken Sub
Another great option is the 6-inch Grilled Chicken sub, which often has a slightly higher protein count and lower sodium compared to the rotisserie, depending on preparation. This is an excellent high-protein choice. For those focused on macros, it offers an impressive 27 grams of protein per 6-inch sub. Like the rotisserie, it is best ordered on Hearty Multigrain bread with lots of vegetables and a light condiment.
How to Build the Healthiest Chicken Sandwich
Creating the healthiest sandwich involves more than just picking the chicken. Every ingredient choice has an impact on the final nutritional profile. Follow these steps to optimize your meal.
Choose Your Base Wisely
- Bread: The Hearty Multigrain bread is the best choice, offering extra fiber compared to white bread options. For the absolute lowest calories, Cozymeal suggests the flatbread.
- Wraps vs. Salads: While wraps can increase calories and sodium, ordering a chicken salad or protein bowl without bread can significantly cut carbs and calories.
Prioritize Lean Protein and Veggies
- Protein: Stick with either the Rotisserie-Style Chicken or Grilled Chicken. Avoid the Sweet Onion Chicken Teriyaki and Chicken & Bacon Ranch Melt, which are high in sugar, fat, and sodium.
- Vegetables: Request extra vegetables. Add nutrient-dense, low-calorie options like spinach, bell peppers, onions, and cucumbers. Be mindful that olives and pickles are higher in sodium.
Master the Condiments and Cheese
- Condiments: The best choices are those that add flavor without excess calories, such as mustard, oil and vinegar, or the Sweet Onion Sauce in moderation. Steer clear of high-fat, creamy dressings like ranch or mayonnaise.
- Cheese: Opt for a single slice of cheese like provolone, or skip it entirely to save on calories and sodium. American cheese is often higher in sodium.
Comparison of Healthy Subway Chicken Sandwiches
| Item (6-inch) | Calories (approx.) | Protein (approx.) | Fat (approx.) | Sodium (approx.) | Key Benefit |
|---|---|---|---|---|---|
| Rotisserie-Style Chicken | ~310 | ~25g | ~6g | ~760mg | Flavorful with lower sodium than many options |
| Grilled Chicken | ~290 | ~27g | ~4g | ~580mg | One of the highest-protein chicken options |
| Chicken Teriyaki | ~362 | ~27g | ~4g | ~720mg | A popular option but higher in sugar and sodium due to sauce |
Note: Nutritional values vary depending on bread, cheese, and vegetable choices. Figures based on a 6-inch sub on Hearty Multigrain with standard veggies, no cheese or sauce, unless noted otherwise.
Conclusion: Your Best Bet for a Healthy Chicken Sandwich
When it comes to ordering the healthiest chicken sandwich at Subway, the Rotisserie-Style Chicken and Grilled Chicken are both excellent choices. The Rotisserie-Style offers a naturally savory flavor profile with lower sodium than many competitors, while the Grilled Chicken is often the highest in protein for a 6-inch sub. The final nutritional value, however, is heavily influenced by your customizations. By choosing Hearty Multigrain bread, piling on fresh vegetables, and selecting low-fat, low-sodium condiments, you can transform a standard fast-food order into a genuinely nutritious and satisfying meal. Always check the nutrition information on Subway's official website or a nutrition calculator before ordering if you have specific dietary goals.
Final Recommendation
For a perfectly balanced, flavorful, and low-sodium meal, the Rotisserie-Style Chicken is a top recommendation. For a macro-focused, high-protein meal, the Grilled Chicken is your go-to. Ultimately, a healthy chicken sandwich at Subway is a creation of your own design. Remember to load up on the veggies and hold the creamy sauces to keep it clean.
