What is the heart healthiest sandwich at Subway?

January 9, 2026 •

4 min read

According to the American Heart Association, a diet low in saturated fat, cholesterol, and sodium is key for good cardiovascular health. When it comes to finding the heart healthiest sandwich at Subway, making smart choices about every ingredient—from bread to dressing—is crucial for your well-being. This guide will help you navigate the menu to build a truly nutritious meal.

Quick Summary

Several Subway options can be made heart-healthy with careful customization. Key strategies include choosing lean protein, loading up on veggies, selecting whole-grain bread, and avoiding high-sodium, high-fat additions like certain sauces and cheeses. The Veggie Delite is a top pick, but options like oven-roasted turkey and rotisserie-style chicken can also be excellent choices.

Key Points

Start with 9-Grain Wheat Bread: This bread option is higher in fiber and lower in sodium than many others, forming a solid, healthy base.
Choose the Right Protein: Stick to lean meats like oven-roasted turkey, rotisserie-style chicken, or lean roast beef to minimize saturated fat and sodium.
Load Up on Veggies: Maximize the amount of fresh vegetables like spinach, lettuce, and peppers to increase fiber, vitamins, and minerals.
Go Light on Condiments: Avoid creamy, mayo-based sauces and opt for low-calorie options like yellow mustard or a simple oil and vinegar blend.
Skip the Cheese or Choose Carefully: Cheese adds fat and sodium. For the heart healthiest option, skip it entirely. If you want some, provolone or mozzarella may be better choices.
Consider the Veggie Delite: For the lowest calorie, fat, and sodium option, the Veggie Delite is the clear winner when paired with 9-Grain Wheat bread and healthy toppings.

Your Heart-Healthy Strategy at Subway

Building a heart-healthy meal at a fast-food restaurant like Subway requires a strategic approach. While some menu items can be high in sodium and saturated fats, the chain's emphasis on fresh vegetables and customizable sandwiches offers a pathway to a healthier choice. By focusing on a few core principles, you can transform a typical sub into a genuinely nutritious meal that supports cardiovascular health.

Prioritizing Your Ingredients

Start with the right bread: The foundation of your sandwich is key. Opt for the Hearty Multigrain or 9-Grain Wheat bread. These options offer more fiber than their white bread counterparts, which can aid in digestion and help you feel fuller for longer. A high-fiber diet is also linked to better heart health.

Choose lean proteins: The protein source has a major impact on the sandwich's fat and sodium content. Choose lean meats over processed, fatty options. Excellent choices include:

Oven-Roasted Turkey
Rotisserie-Style Chicken
Black Forest Ham
Roast Beef

Load up on fresh vegetables: One of Subway's greatest assets is its wide array of fresh vegetables. Fill your sandwich with as many as you like. Lettuce, tomatoes, cucumbers, green peppers, and onions are all great choices. Spinach is an especially good option, as it is rich in antioxidants, vitamins, and minerals that support heart health. Olives, while a healthy fat source, are high in sodium, so add them sparingly.

Be mindful of cheese and sauces: These can quickly add significant calories, fat, and sodium. Consider skipping the cheese entirely to reduce fat and sodium. If you must have cheese, consider a single slice of provolone or mozzarella, which may be lower in sodium than others. For sauces, avoid creamy, mayonnaise-based options and choose a low-calorie alternative like yellow mustard or a simple oil and vinegar blend.

Compare your options for a heart-healthy choice


Sandwich Option	Key Protein	Bread Choice	Recommended Veggies	Recommended Sauce	Saturated Fat (approx)	Sodium (approx)
Veggie Delite	None	9-Grain Wheat	All standard veggies, extra spinach	Oil & Vinegar or Yellow Mustard	0g	280mg
Oven-Roasted Turkey	Oven-Roasted Turkey	9-Grain Wheat	Lettuce, tomatoes, green peppers	Yellow Mustard	1g	820mg
Rotisserie-Style Chicken	Rotisserie-Style Chicken	9-Grain Wheat	Cucumbers, onions, green peppers	Oil & Vinegar	2g	760mg
Black Forest Ham	Black Forest Ham	9-Grain Wheat	Lettuce, tomatoes, cucumbers	Yellow Mustard	1g	860mg

Note: Nutritional information can vary by location and customization, and is based on a standard 6-inch sub. Always check the official Subway website for the most accurate nutritional data.

The clear frontrunner: The Veggie Delite

While lean protein sandwiches like the Oven-Roasted Turkey and Rotisserie-Style Chicken are great options, the Veggie Delite stands out as the heart healthiest sandwich at Subway. When built with the right choices, it offers the lowest sodium, calories, and saturated fat on the menu. By loading it with a variety of fresh vegetables on 9-Grain Wheat bread and using a low-calorie dressing like oil and vinegar, you get a sandwich packed with fiber, vitamins, and minerals without the risks associated with high sodium or processed meats. It's a testament to the fact that sometimes, less is more when it comes to healthy eating. For those who want more heart-healthy fats, a few slices of avocado can be a fantastic addition.

Conclusion

While many fast-food options are notoriously unhealthy, Subway offers a unique opportunity to build a meal that aligns with heart-healthy guidelines. The key is in the conscious choices you make for each ingredient. Opt for high-fiber, whole-grain bread, choose lean protein like oven-roasted turkey or chicken, and load up on an abundance of fresh, nutrient-rich vegetables. Most importantly, minimize sodium and saturated fat by using low-calorie sauces and skipping the cheese. The Veggie Delite is the safest and most reliable choice for a heart-healthy sandwich, offering a clean slate to fill with fresh ingredients. By following these simple tips, you can enjoy a quick and convenient meal that also supports your cardiovascular well-being.

Understanding the American Heart Association's Guidelines

For additional information on heart-healthy eating and making informed choices, refer to the American Heart Association's Dietary Recommendations. Their website provides extensive resources on how to maintain a heart-healthy diet.

Why it works for heart health

By prioritizing whole foods, lean proteins, and low-sodium additions, your Subway sandwich can actively contribute to a healthier lifestyle. These choices help manage blood pressure, reduce cholesterol, and support overall cardiovascular function.

Putting it into practice

To make your next Subway visit a win for your health, plan ahead. Check the menu for the current Fresh Fit options and use the nutrition information available on Subway's website. Your heart will thank you.

Frequently Asked Questions

The Veggie Delite is arguably the best single option for heart health, as it has the lowest calories, fat, and sodium. For a protein option, the Oven-Roasted Turkey or Rotisserie-Style Chicken on 9-Grain Wheat bread are excellent choices.

The Hearty Multigrain and 9-Grain Wheat breads are the healthiest options because they are higher in fiber and offer better nutritional value compared to the white bread varieties.

You should avoid creamy, mayonnaise-based sauces and any that are known to be high in sodium, fat, or sugar. Opt for yellow mustard, oil and vinegar, or skip sauce altogether.

For maximum heart health, it is best to skip cheese. If you want to add a slice, opt for provolone or mozzarella and be mindful of the added fat and sodium.

To reduce sodium, choose lean, unprocessed meats, skip cheese, avoid salty toppings like olives and pickles, and use low-sodium sauces like mustard instead of high-sodium dressings.

Yes, the rotisserie-style chicken is a good heart-healthy protein choice. It is lean, high in protein, and lower in saturated fat than many other meats on the menu.

The most heart-unhealthy ingredients include fatty, processed meats (like meatballs and pepperoni), high-sodium and high-fat cheeses, creamy sauces, and high-sodium toppings like bacon.