What is the healthiest thing at Subway?

December 22, 2025 •

3 min read

According to the American Heart Association, it is possible to find heart-healthy options at fast-food restaurants, and Subway was the first to receive its Heart Check Certification for several Fresh Fit items. Finding the healthiest thing at Subway, however, depends heavily on your specific nutritional goals, as customization is key.

Quick Summary

This guide reveals the healthiest menu items and customization strategies at Subway, focusing on lean proteins, fresh vegetables, and controlling condiments to create nutritious, low-calorie meals. It includes a comparison table of key options and tips for building a balanced sub or salad.

Key Points

Start with the right base: Choose a salad bowl for the fewest calories or Hearty Multigrain bread for the most fiber.
Choose lean protein: Opt for Rotisserie-Style Chicken or Oven Roasted Chicken over processed or higher-fat options like Spicy Italian.
Maximize your vegetables: Fill your sub or salad with as many fresh vegetables as possible for a nutrient and fiber boost.
Control your condiments: Stick to olive oil, vinegar, and mustard to avoid excess calories, sodium, and sugar from creamy sauces.
Customize for your goals: The 'healthiest' choice depends on individual needs, but building a meal from lean protein, fresh veggies, and a mindful base is always a good strategy.

Your Guide to Making Healthy Choices at Subway

Determining what is the healthiest thing at Subway isn't about finding one specific item, but rather about making smart choices when building your meal. While Subway can offer healthier alternatives to other fast-food options, it's easy to accidentally add significant calories, fat, and sodium if you're not careful. By focusing on key components like protein, vegetables, and condiments, you can create a balanced and nutritious meal tailored to your needs.

Prioritize Lean Protein and Fresh Veggies

Loading up on Subway's wide variety of fresh vegetables is a great way to boost your fiber and nutrient intake. When it comes to protein, opt for lean, less processed choices to keep your meal lighter. Examples of lean protein choices include Oven Roasted Chicken, Rotisserie-Style Chicken, Roast Beef, Turkey Breast, Black Forest Ham, and the Veggie Delite option. Some proteins, such as Meatball Marinara and Spicy Italian, are typically higher in fat and sodium.

Choose Your Base Wisely

The base of your meal, whether it's bread or a salad, significantly impacts the overall calorie and carbohydrate content. Choosing options higher in fiber can also help you feel full longer. Subway's salad bowl offers the lowest calories, while Hearty Multigrain bread is a good source of fiber. Flatbread contains fewer calories and less fat compared to other bread options in the 6-inch size. Wraps can sometimes contain more calories, sodium, and fat than a 6-inch sub depending on the bread used.

Condiments and Toppings: The Hidden Calories

Be mindful of condiments and toppings, as they can quickly add unwanted calories, sugar, and sodium. Many creamy dressings and cheeses can turn a healthy base into a less nutritious meal. Best condiment options include olive oil and vinegar or yellow mustard. Limit or avoid mayonnaise-based sauces like Chipotle Southwest and Ranch, sugary sauces such as Sweet Onion Teriyaki, and excessive amounts of cheese.

Comparison Table: Healthy Subway Menu Options


Item (6-inch)	Base	Protein	Vegetables	Key Nutrients	Best For
Veggie Delite	Hearty Multigrain	None	All veggies	High fiber, low calorie	Vegetarians or very low-calorie seekers
Oven Roasted Chicken	Hearty Multigrain	Lean chicken breast	All veggies	High protein, fiber	Balanced lean protein meal
Roast Beef Salad	No bread (salad)	Roast beef	All veggies	High protein, low carb	Low-carb or lighter meal
Black Forest Ham	Flatbread	Black Forest ham	All veggies	Lean protein, lower calorie bread	Calorie-controlled meal

Conclusion: The True 'Healthiest' Option is a Custom Creation

Ultimately, the concept of a single "healthiest thing" at Subway is less accurate than understanding how to build a healthy meal. By prioritizing lean proteins and fresh vegetables while being mindful of your bread, condiments, and toppings, you can create a nutritious and satisfying option that fits your dietary goals. A Veggie Delite salad or a six-inch sub with lean protein on multigrain bread, loaded with vegetables, are often good starting points. The power to eat healthily at Subway lies in your ability to customize your order. You can find detailed nutritional information on the official Subway website.

Key Takeaways

Customize your meal: The healthiest option is one you build yourself with intention, focusing on lean protein and fresh vegetables.
Go for lean protein: Choose options like Oven Roasted Chicken, Rotisserie-Style Chicken, or Turkey Breast over processed meats.
Load up on veggies: Maximize your fiber and nutrient intake by piling on fresh vegetables like spinach, lettuce, and peppers.
Pick the right base: Opt for a salad bowl or Hearty Multigrain bread to reduce calories and increase fiber.
Be mindful of condiments: Stick to olive oil and vinegar or mustard, and avoid high-calorie, high-sodium sauces like ranch or chipotle.
Understand nutritional information: Use Subway's official nutritional facts to guide your choices and check for allergens or high-sodium content.

Frequently Asked Questions

A Veggie Delite salad is generally the lowest-calorie option, as it eliminates bread. A 6-inch Veggie Delite sub on multigrain bread is also a very low-calorie sandwich choice.

The Hearty Multigrain bread is considered one of the healthiest options at Subway because it is high in fiber and protein compared to other breads.

Subway salads can be healthier by removing the bread, reducing calories and carbs. However, adding high-fat dressings and cheese can increase the calorie count, so choose additions carefully.

Good low-fat choices include the Veggie Delite sub or salad, the Turkey Breast sub or salad, and the Black Forest Ham sub or salad. Avoid cheese and creamy dressings to keep fat low.

To reduce sodium, select Fresh Fit items, add lots of fresh vegetables, and use minimal condiments like oil and vinegar instead of high-sodium sauces. Be aware that many meats and cheeses are high in sodium.

Yes, the Rotisserie-Style Chicken is a good protein choice at Subway. It's a lean source of protein with fewer additives compared to some other processed chicken options.

Yes, you can eat at Subway while on a diet by making informed choices. Focus on lean proteins, plenty of vegetables, and light dressings, and consider a 6-inch sub or salad for portion control.