What is the healthiest sub you can get?

January 6, 2026 •

4 min read

According to nutrition data cited by Verywell Fit, a standard 6-inch Veggie Delite sub at Subway has a remarkably low calorie and fat count, making it a strong contender for the healthiest option. However, the 'healthiest sub' depends entirely on how you build it, from the bread to the last drizzle of sauce.

Quick Summary

This guide reveals how to build a nutritious and satisfying sandwich at a sub shop. It covers strategic choices for bread, lean proteins, and vegetable toppings while minimizing high-calorie ingredients like excessive sauces and processed cheese.

Key Points

Start with the Right Base: Choose whole-grain bread like multigrain or the lowest-calorie option like flatbread to build a healthier sub.
Go for Lean Proteins: Opt for oven-roasted turkey, rotisserie chicken, or a veggie patty over processed or fried meats to reduce fat and sodium.
Maximize Vegetable Intake: Load up on as many fresh vegetables as possible to increase fiber, vitamins, and minerals with minimal calories.
Mind Your Condiments: Use low-fat, low-sugar sauces like mustard or vinegar. Limit or avoid creamy dressings, excessive mayo, and high-fat cheese.
Avoid Calorie Bombs: Say no to bacon bits, extra cheese, and sugary sauces that can quickly turn a light meal into a heavy one.
Consider Portion Size: A 6-inch sub is almost always a healthier option than a footlong, which can easily double calories and sodium.

Your Guide to Building the Healthiest Sub

Fast food has long been associated with unhealthy choices, but the rise of customizable sandwich shops like Subway has given consumers more control over their meals. Knowing what is the healthiest sub you can get means understanding how each ingredient contributes to the overall nutritional profile of your meal. The key is moving past the default menu options and becoming your own sandwich artist with a focus on fresh, lean, and nutrient-dense components.

The Foundational Choices: Bread and Protein

Your sub's foundation—the bread and the protein—makes the biggest impact on its calorie, fat, and sodium content. Making smart choices here sets the stage for a truly healthy sandwich.

Choosing Your Bread

Not all bread is created equal. The type of bread can significantly affect the carb count, fiber content, and overall nutritional value of your sub. When ordering, consider these options:

Hearty Multigrain: As highlighted by Cozymeal, this bread is often the best choice, offering higher fiber and protein content than most other options.
Flatbread: If your primary goal is calorie reduction, the flatbread is a great choice. It tends to be lower in calories and fat, though it contains less fiber.
Wrap: While wraps may seem healthy, they can sometimes be higher in calories and sodium than a 6-inch sub roll, so it's wise to check the nutritional information.
Avoid: Steer clear of high-calorie, high-sodium options like Italian Herb and Cheese, which add unnecessary calories before you even add your toppings.

Selecting Lean Protein

Lean protein is essential for a satisfying sub that keeps you full. Avoid heavily processed or fried meats and opt for these leaner alternatives:

Oven-Roasted Turkey Breast: A classic, lean protein that is low in fat and packed with protein.
Rotisserie-Style Chicken: A great source of lean protein, often prepared without the extra sugars or sodium found in other chicken options.
Roast Beef: A surprisingly lean option that offers a good protein punch.
Veggie Patty: A plant-based alternative that provides plenty of fiber and nutrients from a blend of vegetables.
Tuna Salad (with a caveat): While tuna provides healthy fats like omega-3s, it's often prepared with mayonnaise, which adds significant calories and fat. Request it with minimal mayo or a healthier dressing.

The Vegetable Kingdom: Toppings and Load-Ups

The easiest and most effective way to make any sub healthier is to load it up with as many vegetables as possible. Vegetables add fiber, vitamins, and minerals with minimal calories. Don't be shy—ask for double or triple veggies!

Best Vegetable Choices:

Spinach
Lettuce
Tomatoes
Cucumbers
Green peppers
Onions
Olives (in moderation due to sodium)
Jalapeños
Pickles

Mastering the Art of Condiments and Sauces

Sauces can turn a healthy sub into a calorie bomb. A full-fat, creamy sauce can add hundreds of unnecessary calories. Control your sauce intake by requesting low-fat options or a drizzle on the side.

Healthier Condiment Choices:

Vinegar and Oil: A classic, simple dressing that adds flavor without the added sugars or fats.
Mustard: Yellow or deli-style mustard is a low-calorie, flavorful choice.
Balsamic Vinaigrette: A tasty option, but use sparingly, as some versions contain more sugar and calories.
Avocado: While not a sauce, a scoop of smashed avocado provides healthy fats and a creamy texture, replacing the need for mayo.
Light Mayonnaise (sparingly): If you absolutely need mayo, opt for a light version and ask for a small amount.

Comparison: Healthy vs. Unhealthy Sub

To illustrate the impact of your choices, consider this comparison between a well-customized healthy sub and a higher-calorie version using standard fast-food practices. This table is based on 6-inch subs with standard vegetable toppings, focusing on key differences.


Feature	Healthiest Custom Sub (Example: Veggie Delite)	Less Healthy Sub (Example: Italian B.M.T.)
Bread	Hearty Multigrain (Higher Fiber)	Italian Cheese & Herb (Higher Calories, Lower Fiber)
Protein	Veggie Patty or Oven-Roasted Turkey	Salami, Pepperoni & Ham (Processed, High Sodium)
Cheese	Light Mozzarella (Optional, Light)	Provolone or Full Slice (Higher Saturated Fat)
Condiments	Vinegar, Mustard, or Light Vinaigrette	Creamy Sauces like Ranch or Heavy Mayo
Calories (Approx.)	~250-350	~500+
Sodium (Approx.)	~400-800mg	~1000+mg
Saturated Fat	Low	High

Conclusion: The Power of Customization

Ultimately, what is the healthiest sub you can get isn't a fixed menu item but a product of your thoughtful choices. By focusing on whole-grain bread, lean or plant-based proteins, and an abundance of fresh vegetables, you can create a satisfying meal that aligns with your health and wellness goals. Always be mindful of your condiments and extra toppings, as these can quickly add unwanted calories, sodium, and fat. Whether you're aiming for weight loss or just a better-balanced diet, mastering the art of the custom sub ensures you can enjoy fast food guilt-free. For more information on making smart dietary decisions while eating out, you can explore resources like Health.com on selecting healthy lunch meats.

Frequently Asked Questions

A Veggie Delite is one of the healthiest baseline options due to its low calorie count and inclusion of fresh vegetables. However, you can make it even healthier by customizing the bread and sauce, or add lean protein for a more balanced meal.

The Hearty Multigrain is generally considered the healthiest bread option at Subway due to its higher fiber and protein content. Flatbread is a good choice if you are primarily focused on reducing calories.

To reduce sodium, choose fresh, unprocessed proteins like roasted turkey over cured meats. Also, be mindful of high-sodium condiments and toppings like olives and cheese. Opt for vinegar and oil instead of pre-made sauces.

Not necessarily. Wraps can sometimes have a higher calorie and sodium count than a 6-inch sub, depending on the specific wrap type and fillings. Always compare the nutritional information to make an informed choice.

It is best to limit cheese entirely, but if you must have it, choose a low-fat variety like mozzarella and use a smaller portion. Avoid processed American-style cheese slices, which can be high in fat and sodium.

Mustard, vinegar, and oil are some of the best low-calorie condiment choices. For a creamier texture, consider a modest amount of smashed avocado instead of a full-fat creamy dressing.

Yes, vegan patties, like the Veggie Patty, are often a very healthy choice, providing fiber and nutrients. Pair it with whole-grain bread and lots of fresh veggies to create a balanced, satisfying vegan sub.