What is the healthiest thing you can get from the Subway?

Subway offers some of the most customizable fast-food menus, with a 6-inch Veggie Delite mini sub containing as few as 150 calories. Figuring out what is the healthiest thing you can get from the Subway menu depends on understanding the components of a nutritious meal and making smart choices during the ordering process.

Quick Summary

This guide breaks down Subway's menu to reveal the most nutritious choices, from lean proteins to fiber-rich veggies and low-calorie dressings. It offers a clear path to building a healthier, more balanced meal.

Key Points

• Start with the Right Base: Choose a salad or a 6-inch sub on Hearty Multigrain bread for the most nutritious foundation.

• Prioritize Lean Protein: Opt for oven-roasted turkey, rotisserie-style chicken, or roast beef to get a high-protein, low-fat boost.

• Maximize Fresh Vegetables: Pile on extra lettuce, spinach, cucumbers, and peppers for increased fiber and nutrients with minimal calories.

• Choose Low-Calorie Dressings: Select oil and vinegar, mustard, or sweet onion sauce instead of creamy or high-sugar condiments.

• Avoid Calorie-Dense Add-Ons: Skipping cheese, processed meats, and excessive sauces can significantly reduce the overall calorie, fat, and sodium content.

• Consider the Protein Bowl: A protein bowl with lean meat and plenty of vegetables offers a high-protein, low-carb meal, ideal for fueling up or weight loss goals.

Building the Healthiest Meal at Subway

The healthiest choice at Subway is highly customizable, focusing on lean protein, fresh vegetables, and whole grains. Options often boil down to a salad or a custom sandwich, depending on your carb and protein goals.

The Healthiest Sandwich Combos

For a healthy sandwich, start with a 6-inch on Hearty Multigrain bread. Top it with lean proteins like Oven-Roasted Turkey Breast, Rotisserie-Style Chicken, Black Forest Ham, or Roast Beef. A Veggie Patty is another good option where available.

Why a Salad Might Be the Healthiest Thing

Salads are excellent for lower calorie and carbohydrate intake. The Veggie Delite salad is particularly low in calories and sodium. Adding lean protein makes it a more filling meal. Protein bowls offer a similar low-carb, high-protein option.

Comparing Healthy Subway Options

Here's a comparison of some healthy choices. Note: Nutritional values can vary.

Item	Calories	Fat (g)	Sodium (mg)	Protein (g)	Fiber (g)
6" Veggie Delite Sub (w/ Hearty Multigrain, no cheese, oil & vinegar)	~230	~3	~310	~8	~5
Veggie Delite Salad (no cheese, oil & vinegar)	~130	~11	~295	~3	~4
Oven-Roasted Chicken Salad (no cheese, oil & vinegar)	~210	~12	~400	~22	~5

The Importance of Smart Add-Ons

Maximize fresh vegetables to boost nutrients and fiber with minimal calories. Skip cheese or choose a light mozzarella. Opt for lighter dressings like oil and vinegar, mustard, or sweet onion sauce over creamy or sugary options.

Conclusion: The Best Choice is Your Choice

The single healthiest item is the one you customize to your needs, with the Veggie Delite salad or a carefully built lean sub being the best foundations. Being mindful of ingredients helps avoid excess calories, fat, and sodium.

Tips for the Health-Conscious Diner

• Double the Veggies: Increase fiber and nutrients by adding extra vegetables.
• Go Lean on Protein: Choose options like turkey, chicken, or roast beef.
• Avoid Processed Meats and Cheeses: Skip high-sodium and high-fat options.
• Use Condiments Sparingly: Opt for light, oil-based dressings or mustard.
• Check Nutritional Information: Utilize Subway's resources to compare choices.

Ultimately, a healthy Subway meal is built through careful selection, starting with a good base and smart additions.

Frequently Asked Questions

What is the lowest calorie sub at Subway?

The Veggie Delite mini sub or 6-inch sub is the lowest calorie sandwich on the menu when ordered with Hearty Multigrain bread and no cheese or creamy dressings.

Which Subway bread is best for weight loss?

For weight loss, the Hearty Multigrain bread is the best option due to its higher fiber content and nutritional value compared to the white bread varieties.

Are Subway salads actually healthy?

Subway salads are very healthy, especially the Veggie Delite salad, as long as you choose a light dressing like oil and vinegar and limit high-calorie toppings such as cheese or bacon.

Is the Sweet Onion Chicken Teriyaki sub healthy?

While the Sweet Onion Chicken Teriyaki sub uses lean chicken, the high sugar content in the sauce makes it a less healthy option than other choices like the oven-roasted chicken or turkey breast.

What are the best healthy toppings to add to a sub?

The best healthy toppings include fresh vegetables like lettuce, spinach, tomatoes, cucumbers, green peppers, and onions, which are all low in calories and high in vitamins.

Is the Rotisserie-Style Chicken sub a good choice?

Yes, the Rotisserie-Style Chicken sub is a great choice as it is a lean protein with a clean ingredient list, especially when served on Hearty Multigrain bread with plenty of vegetables.

What should I avoid when trying to eat healthy at Subway?

To eat healthy at Subway, you should avoid high-calorie creamy sauces (like ranch and mayonnaise), excess cheese, processed meats (like pepperoni and Italian BMT), and sugary add-ons like cookies.