What is the healthiest thing you can order at Subway?

According to the official Subway nutritional information from 2025, the Veggie Delite® is the lowest-calorie 6-inch sub on the menu, making it a great starting point for finding the healthiest thing you can order at Subway. But a truly healthy order is more than just calories; it involves strategic choices for bread, fillings, and condiments to maximize nutritional value.

Quick Summary

Determining the healthiest Subway order requires selecting lean protein, a high-fiber bread or bowl, and nutrient-dense vegetables while minimizing high-calorie sauces and cheese. Customization is key to building a nutritious meal tailored to your health goals, whether seeking a low-calorie sandwich, a protein-rich wrap, or a light salad.

Key Points

• Start with the Right Base: Choose Hearty Multigrain bread for fiber or a salad/protein bowl to reduce carbs and calories.

• Choose Lean Protein: Opt for Oven-Roasted Turkey, Rotisserie-Style Chicken, or Roast Beef to get a protein boost with less fat.

• Load Up on Veggies: Ask for extra fresh vegetables like spinach, peppers, and cucumbers to increase fiber, volume, and nutrients.

• Avoid High-Calorie Sauces: Stick to low-fat and low-sugar condiments like mustard, red wine vinegar, or Sweet Onion Teriyaki.

• Be Mindful of Add-ons: Skip the chips, cookies, and sugary drinks. Choose water or unsweetened tea instead.

• Watch Out for Sodium: Be aware that deli meats and some cheeses are high in sodium. Consider a Veggie Delite® for a low-sodium option.

• Consider Portion Control: For footlongs, consider sharing or saving half for later to manage calorie intake.

Navigating the Subway menu for a truly healthy meal involves making several strategic decisions beyond simply choosing a basic option. The "healthiest" choice can depend on your specific goals, such as weight loss, high-protein intake, or simply reducing saturated fat and sodium. However, a few menu items and customization strategies consistently stand out for their nutritional benefits. By focusing on lean proteins, fiber-rich vegetables, and low-fat condiments, you can craft a delicious and healthy meal.

The Healthiest 6-Inch Subs: A Closer Look

For those who prefer a classic sandwich, several options offer a great balance of macronutrients without excessive calories. The key is to customize them with nutrient-dense additions.

Veggie Delite®

The Veggie Delite® is the base champion for a low-calorie and low-fat meal, containing only around 210 calories for a 6-inch sub before adding cheese or sauces. A vegetarian's dream, this sub is packed with a wide array of fresh vegetables, including lettuce, tomatoes, cucumbers, green peppers, and onions, offering a significant boost of fiber and vitamins. To make it even healthier, consider adding fresh mozzarella or avocado for healthy fats instead of higher-sodium processed cheeses.

Oven-Roasted Turkey

A staple for lean protein, the Oven-Roasted Turkey sub provides a solid protein boost with minimal fat. When paired with 9-grain wheat or Hearty Multigrain bread and loaded with fresh vegetables, it becomes a well-rounded and satisfying meal. Keep the sodium in check by choosing a lighter cheese, or skipping it, and opting for low-calorie condiments.

Rotisserie-Style Chicken

The Rotisserie-Style Chicken is another excellent source of lean protein, boasting high protein content for a moderate calorie count. It is a flavorful option that doesn't rely on sugary marinades or unhealthy fats. Combine it with Hearty Multigrain bread and a full load of fresh veggies for a filling and healthy lunch.

Building a Healthier Subway Meal: A Step-by-Step Guide

Building a healthy Subway order is a proactive process that requires thoughtful choices at every step. Here's a breakdown of how to make your order as nutritious as possible:

1. Choose your base: Opt for a 6-inch sub on Hearty Multigrain bread for maximum fiber, or choose a protein bowl or salad to avoid bread entirely and minimize carbohydrates. Wraps can sometimes contain more calories, fat, and sodium than a 6-inch sub, so compare nutritional information carefully.
2. Select a lean protein: Prioritize lean options like Oven-Roasted Turkey, Rotisserie-Style Chicken, or Roast Beef. The Veggie Delite® is also an excellent choice for those seeking a plant-based meal rich in vitamins and minerals.
3. Go big on veggies: Load up on all the fresh, colorful vegetables available, such as spinach, cucumbers, green peppers, and tomatoes. These add volume, fiber, and essential nutrients without significantly increasing calories. Be mindful that pickled items like olives and banana peppers can add more sodium.
4. Choose your cheese wisely (or skip it): While cheese adds flavor, some options like American cheese are higher in sodium. Consider healthier alternatives like provolone or mozzarella, or skip the cheese altogether to save calories and sodium.
5. Select a low-calorie condiment: Sauces can be a major source of hidden calories, fat, and sugar. Stick to lower-calorie options like mustard, red wine vinegar, or Frank's Red Hot sauce. Subway's Sweet Onion Teriyaki is a good lower-calorie, flavorful choice, while mayo and creamy ranch dressings should be avoided.

Comparison Table: Healthy 6-Inch Subs

Sandwich	Calories (approx.)	Protein (approx.)	Fat (approx.)	Best For...
Veggie Delite®	210	9g	2g	Lowest calorie, vegetarian
Oven-Roasted Turkey	270	21g	5g	Leanest meat, classic flavor
Black Forest Ham	280	20g	4g	Low fat, high protein
Rotisserie-Style Chicken	310	25g	6g	High protein, savory taste

Note: Nutritional values are for a standard 6-inch sub on multigrain bread with standard vegetables, but without cheese or creamy sauces. Calories and macros can vary based on your customization choices.

Making Healthy Choices on the Go

Sometimes, opting for a non-sandwich menu item can be the healthiest choice. Subway offers salads and protein bowls that eliminate the need for bread, allowing for a lower-carb meal. A Veggie Delite® salad, for example, is extremely low in calories and can be loaded with vegetables for a nutrient-packed meal. Protein bowls, while often higher in sodium due to a double meat portion, are an excellent choice for a high-protein diet, especially when paired with low-calorie dressings.

For those on a weight loss journey, controlling portions is paramount. Consider splitting a foot-long with a friend or saving half for a later meal. Additionally, skipping the combo meal's high-calorie chips and sugary soda is crucial. Opt instead for water, unsweetened tea, or a low-calorie side like the seasonal chicken noodle soup if available.

In conclusion, the healthiest thing you can order at Subway isn't a single item but a combination of strategic choices. The Veggie Delite® or Oven-Roasted Turkey sub on Hearty Multigrain bread with a generous helping of vegetables and a light condiment is a consistently healthy and satisfying option. By focusing on whole-grain bases, lean proteins, abundant vegetables, and minimal creamy sauces, you can easily make Subway a healthy part of your diet. Your health goals ultimately dictate the best path, but armed with this knowledge, you can make an informed and nutritious decision on your next visit. For more detailed nutrition information and to build your own custom meal, consult Subway's official nutrition data tables, available on their website.

The Healthiest Order: A Quick Breakdown

Best 6-inch Sub: Oven-Roasted Turkey or Rotisserie-Style Chicken on Hearty Multigrain bread with extra vegetables and mustard or red wine vinegar.

Best Alternative: A protein bowl or salad with Rotisserie-Style Chicken and oil & vinegar dressing.

Pro Tip: Maximize flavor with fresh herbs, black pepper, and chili flakes, which add zero calories.

Frequently Asked Questions

What is the lowest calorie sub at Subway?

The Veggie Delite® 6-inch sub is the lowest-calorie option on the menu, especially when ordered on multigrain bread without cheese or high-calorie dressings.

Is the tuna sub a healthy option?

While tuna provides healthy omega-3 fatty acids, the classic tuna sub contains a significant amount of mayonnaise, which increases the fat and calorie content. Lighter options are generally recommended for weight management.

Are wraps healthier than subs at Subway?

Not necessarily. A wrap at Subway is often made with a footlong portion of meat and can contain more calories, fat, and sodium than a 6-inch sub, so it's best to check the nutritional information.

Which cheese should I choose for a healthier sandwich?

To reduce sodium and calories, choose provolone or mozzarella cheese instead of American cheese, or skip the cheese entirely.

What are the best low-calorie sauce options?

The lowest-calorie sauce options include yellow mustard, red wine vinegar, Frank's Red Hot, or the Sweet Onion Teriyaki sauce.

How can I make my Subway order high-protein?

To create a high-protein order, choose a protein bowl or wrap with a double portion of lean meat like Rotisserie-Style Chicken or Oven-Roasted Turkey. Load up on vegetables and use a light dressing.

Is the Subway Rotisserie-Style Chicken healthy?

Yes, the Rotisserie-Style Chicken is a great choice as it is a lean protein source with a moderate calorie count, especially when compared to other chicken options marinated with added sugars.