What is the healthiest thing to have at Subway? Navigating a Nutritious Diet

November 5, 2025 •

2 min read

With around 75% of fast-food customers seeking healthier options, the demand for mindful dining is significant. Finding what is the healthiest thing to have at Subway requires smart customization, from choosing whole grains to loading up on fresh vegetables and selecting lean proteins.

Quick Summary

This guide provides practical strategies for building a wholesome meal at Subway, focusing on selecting the right base, lean protein, ample vegetables, and low-calorie condiments. It outlines specific menu items that are excellent starting points for a balanced diet.

Key Points

Choose the right base: Opt for a hearty multigrain sub or a salad instead of white bread or wraps to increase fiber and reduce carbs.
Focus on lean protein: Select oven-roasted turkey, rotisserie-style chicken, or roast beef to get a high protein, low-fat meal.
Maximize your vegetables: Ask for a generous portion of all the fresh vegetables to boost nutrients and fiber.
Be cautious with condiments: Avoid high-calorie, creamy sauces and opt for low-calorie choices like mustard, vinegar, or sweet onion teriyaki.
Don't forget portion control: A six-inch sub or a salad is usually the ideal portion size, especially when avoiding calorie-heavy sides like cookies and sodas.
Customize your meal: Subway’s customization allows you to control the nutritional profile of your meal, making it easier to eat healthy on the go.
Try a "No Bready Bowl": For the lowest-carb option, skip the bread and turn your favorite sub into a salad-style bowl.

Making Smart Choices at Subway

Eating healthy at a fast-food restaurant like Subway is possible due to the ability to customize your order. By selecting ingredients carefully, you can create a meal that aligns with your dietary needs. Focusing on whole grains, lean proteins, and plenty of vegetables while limiting high-calorie additions is key.

Choose Your Foundation Wisely

The base of your meal significantly impacts its nutritional value. Options include Hearty Multigrain bread, which offers more fiber and protein than white bread, or turning your sub into a salad or "No Bready Bowl" to reduce carbohydrates. Flatbread is another lower-calorie bread choice.

Select Lean Protein and Load Up on Veggies

Lean protein and generous vegetables are crucial for a balanced meal. Recommended proteins include Oven-Roasted Turkey, Rotisserie-Style Chicken, and Roast Beef. The Veggie Delite is a low-calorie, plant-based base. Maximize your intake of fresh vegetables like spinach, bell peppers, cucumbers, and red onions, but be aware that olives and pickles are higher in sodium.

Navigate Sauces, Toppings, and Sides

Condiments and sides can quickly add calories, fat, sodium, and sugar. Healthier sauce options include Red Wine Vinegar, Yellow Mustard, and Sweet Onion Teriyaki. Oil and Vinegar is also a better choice than creamy dressings. A single portion of cheese is acceptable, with options like provolone or mozzarella preferable over American due to sodium content; limit high-fat toppings. For sides and drinks, choose water, unsweetened iced tea, applesauce, baked chips, or a side salad. Avoid sugary drinks and high-calorie cookies.

Healthy Choices at a Glance: A Comparison

Here's a comparison of two potential Subway orders. Values are approximate for a 6-inch serving and may vary:


Item	Calories	Fat (g)	Sodium (mg)	Fiber (g)	Protein (g)
Healthy Order (Oven-Roasted Turkey)
Hearty Multigrain Bread, Oven-Roasted Turkey, all standard veggies (no olives/pickles), Yellow Mustard	~300	~5	~850	~7	~23
Less Healthy Order (Italian B.M.T.®)
White Italian Bread, Italian B.M.T.®, Cheese, Mayonnaise	~400	~16	~1180	~3	~19

Conclusion: Your Customization is Key

The healthiest Subway meal depends on individual customization. Prioritize whole grains or salad bases, lean proteins, and minimize high-calorie additions. Portion control, like choosing a six-inch sub or a salad, is also important. For more on healthy eating, see {Link: World Health Organization (WHO) https://www.who.int/news-room/fact-sheets/detail/healthy-diet}.

Frequently Asked Questions

The Veggie Delite is one of the lowest-calorie and lowest-fat options available. However, adding lean protein, such as oven-roasted turkey or chicken, can make it more filling and nutritionally balanced by boosting the protein content.

The Hearty Multigrain bread is typically cited as the healthiest choice due to its higher fiber and protein content. The Flatbread is a good low-calorie option with no added sugar.

For the lowest calorie count, choose red wine vinegar, yellow mustard, or a simple oil and vinegar mix. Sweet onion teriyaki is another lower-calorie, flavorful alternative to creamy dressings.

Salads can be healthier because they eliminate the bread, but their nutritional value depends on toppings and dressings. Adding creamy dressings, cheese, and fatty meats can make a salad higher in calories than a carefully constructed six-inch sub.

To reduce sodium, choose lean, oven-roasted meats over processed deli meats like pepperoni. Be mindful of high-sodium cheeses like American, go light on sauces, and avoid adding extra salt.

The tuna salad contains healthy omega-3 fats, but it's mixed with mayonnaise, which significantly increases its fat and calorie content. A custom tuna sub can still be part of a healthy diet, especially on whole-grain bread.

For a low-carb meal, the best option is to order any of the menu items as a salad or a 'No Bready Bowl' instead of on bread. You can still customize it with lean protein and your favorite fresh vegetables.