What is the Healthiest Thing on the Subway Menu?

December 6, 2025 •

3 min read

According to nutritional data, the Veggie Delite salad is often cited as the lowest-calorie item on the menu, especially without dressing. When you ask, "what is the healthiest thing on the Subway menu?" the answer depends on customization, but this vegetarian option is a fantastic starting point.

Quick Summary

The healthiest Subway menu item is the Veggie Delite salad, which is the lowest in calories and fat when ordered without dressing. For subs, lean proteins like rotisserie-style chicken or turkey breast on multigrain bread with plenty of vegetables are your best bet. Avoid high-calorie condiments and cheeses to keep your meal nutritious.

Key Points

Veggie Delite Salad: This is the single healthiest menu item, offering the lowest calories and fat, especially when ordered with a low-calorie dressing like vinegar.
Lean Protein Options: Choose lean proteins such as oven-roasted turkey, rotisserie-style chicken, or roast beef to reduce fat and increase protein intake.
Smart Bread Choice: Opt for Hearty Multigrain bread to add fiber to your meal. For a low-carb alternative, skip the bread entirely and order a salad or protein bowl.
Load Up on Veggies: Maximize the nutritional value and fiber by adding plenty of fresh vegetables like lettuce, spinach, tomatoes, and cucumbers.
Mindful Condiment Use: Avoid high-calorie sauces and dressings. Stick to low-calorie options like mustard, oil and vinegar, or ask for sauces on the side to control portions.
Customize Your Order: The customization process is your biggest tool for making a healthy meal. Choose ingredients consciously to align with your health goals.

Building Your Healthiest Subway Meal

Creating a healthy and satisfying meal at Subway is all about making smart choices for your bread, protein, vegetables, and condiments. While the Veggie Delite salad is technically the lowest-calorie option, many other choices can be optimized for a healthy diet. The key is customization, allowing you to control the nutritional content of your meal.

Lean Protein Choices

Selecting the right protein is a crucial step for building a healthy meal. Lean options provide the necessary amino acids for muscle repair and satiety without excess saturated fat and calories.

Oven-Roasted Turkey: A staple for a reason, this is consistently one of the leanest and lowest-calorie protein options.
Rotisserie-Style Chicken: This choice is significantly healthier than some processed chicken options because it is prepared without a lot of added sugars or modifications.
Roast Beef: A lean cut of red meat that offers a high-protein, lower-fat alternative to other meats on the menu.

The Importance of Bread and Vegetables

Your choice of bread can dramatically impact your meal's fiber and calorie count. Subway's Hearty Multigrain bread is the best option for added fiber. If you want to cut carbs, a protein bowl or salad is an even better choice.

Loading up on fresh vegetables is essential for adding vitamins, minerals, and fiber. The standard array of veggies—lettuce, spinach, tomatoes, cucumbers, green peppers, and onions—adds bulk and nutrients without many calories.

Navigating Cheeses and Condiments

Condiments are often hidden sources of calories, sodium, and sugar. Opting for dressings like vinegar and mustard instead of mayonnaise-based sauces can save you a significant number of calories. When it comes to cheese, going without is the healthiest option, but if you must have it, choose smaller quantities or a less processed type like shredded mozzarella.

The Healthiest Order: The Veggie Delite Salad

For the absolute healthiest thing on the menu, the Veggie Delite salad is the undisputed champion. A typical Veggie Delite salad without dressing has very few calories and is packed with fresh vegetables. It is an excellent source of fiber and allows you to enjoy the full flavor of the vegetables with a simple oil and vinegar or zero-calorie dressing. To make it more filling, you can add a lean protein like oven-roasted chicken or avocado.

Making Comparisons for a Healthier Choice

Here is a comparison of different 6-inch subs (based on basic build without cheese or high-calorie sauces) to help you decide:


Menu Item	Calories	Total Fat (g)	Sodium (mg)	Protein (g)	Fiber (g)
Veggie Delite	230	2.5	280	8	5
Rotisserie-Style Chicken	247	6	550	29	5
Turkey Breast	280	3.5	760	18	5
Black Forest Ham	290	4.5	800	18	5
Oven-Roasted Chicken	320	5	610	23	5

Note: Nutritional values can vary based on store location and exact preparation. This data is for a standard 6-inch sub on 9-grain wheat bread.

A Concluding Healthy Strategy

The search for the healthiest thing on the Subway menu leads to one central theme: control. By customizing your order, you can significantly reduce calories, fat, and sodium. The Veggie Delite salad, a custom sub with lean protein on multigrain bread, or a protein bowl are all excellent choices. For optimal health, focus on maximizing fresh vegetable intake, minimizing processed meats and high-fat condiments, and watching your portion sizes. This approach turns a fast-food meal into a nutritious and balanced part of your diet.

A note on transparency

For the most up-to-date and specific nutritional information, you can always visit the official Subway Nutrition Information page to review the data for your particular location and menu items.

Conclusion

While the Veggie Delite salad is the standout healthiest item on the menu, a wide range of other healthy and customizable options are available. Making smart choices for your bread, protein, and toppings allows you to enjoy a nutritious meal without sacrificing flavor. Focus on lean proteins, ample fresh vegetables, and low-calorie condiments to create a wholesome and satisfying meal that aligns with your health goals.

Final Recommendations

For the lowest calories and highest nutritional density, the Veggie Delite Salad is the winner. For a protein-packed sub, choose a 6-inch Turkey Breast or Rotisserie-Style Chicken on multigrain bread. Customize with all the veggies and finish with a simple vinegar dressing or mustard to avoid excess calories.

Frequently Asked Questions

The lowest calorie sub is typically the 6-inch Veggie Delite on 9-grain wheat bread with standard vegetables and no added cheese or high-calorie sauce, coming in at around 230 calories.

Yes, Subway salads can be very healthy. The Veggie Delite salad has minimal calories and is a great base, but be mindful of high-calorie dressings and toppings, which can increase the fat and sodium significantly.

The Hearty Multigrain bread is generally considered the healthiest option at Subway because it contains the most fiber and protein compared to other bread choices.

To make your Subway meal healthier, you should avoid toppings like bacon, extra cheese (especially American), and creamy or sugary sauces such as ranch or sweet onion dressing.

The tuna sub is not considered one of the healthiest options due to the high-calorie mayonnaise mixed in with the tuna, which increases its fat content considerably.

To make a protein bowl healthier, start with a base of lettuce and lots of fresh veggies. Choose a lean protein like rotisserie-style chicken, skip the cheese, and use a low-calorie dressing like red wine vinegar.

Some low-calorie dressing options at Subway include red wine vinegar, plain mustard, and the oil and vinegar blend, which adds flavor without a lot of extra calories or sodium.