What's the Healthiest Sub to Get?

December 14, 2025 •

3 min read

According to nutritionists, customizing your sandwich is key to a healthier fast-food meal, with lean proteins and whole grains often recommended over processed alternatives. So, what's the healthiest sub to get when you're craving a quick, satisfying, and balanced lunch?

Quick Summary

This guide outlines how to build a nutritious sub, focusing on lean proteins, whole-grain breads, fresh vegetables, and healthier condiments. It compares popular options and provides tips for maximizing flavor while minimizing calories and sodium.

Key Points

Start with Whole Grains: Choose 100% whole grain bread, wraps, or lettuce wraps over white bread to maximize fiber and nutrients.
Prioritize Lean Protein: Select grilled chicken, oven-roasted turkey, or plant-based options like veggie patties, chickpeas, or hummus to get a protein boost without excess fat and sodium.
Load Up on Veggies: Pile on fresh vegetables like spinach, cucumbers, tomatoes, and bell peppers for added fiber, vitamins, and volume.
Choose Condiments Wisely: Use low-fat, high-flavor spreads like mustard, hummus, or a little avocado instead of creamy, high-calorie dressings.
Limit Cheese and Processed Meats: Request a single slice of low-sodium cheese or avoid it altogether. Be cautious of high-sodium, pre-packaged deli meats.

How to Build a Truly Healthy Sub

Building a healthy sub requires careful consideration of each component, from the bread to the condiments. A nutritious submarine sandwich should provide a balance of complex carbohydrates, lean protein, healthy fats, and ample fiber from vegetables. Avoiding high-calorie, high-sodium additions is crucial for keeping your meal on track with your dietary goals.

Choose Your Foundation Wisely: Bread and Wraps

The bread is the base of your sub and can significantly impact its nutritional profile. Whole-grain breads are the optimal choice because they contain more fiber, vitamins, and minerals than refined white bread. This higher fiber content helps you feel full longer and promotes better digestion. Consider options like hearty multigrain, whole wheat, or even lettuce wraps if you want to drastically cut down on carbohydrates. Wraps can be a good alternative, but some large wraps contain more calories and carbs than a 6-inch whole-grain sub, so check the nutritional information. For those with gluten sensitivities or seeking a low-carb alternative, a 'no bready bowl' or lettuce wrap is an excellent choice.

Select Your Protein: Lean and Clean

The protein source is the heart of your sub. To make the healthiest choice, opt for lean, unprocessed proteins. Chicken and turkey are excellent choices, especially when they are oven-roasted or grilled, not fried. For instance, a 6-inch oven-roasted turkey or grilled chicken sub can be a satisfying, protein-packed meal with relatively low calories and fat. Plant-based proteins are also a stellar option. Veggie patties and fillings like mashed chickpeas, falafel, or hummus add fiber and nutrients without the saturated fat often found in processed meats. When choosing deli meats like ham or roast beef, look for low-sodium or fresh-sliced varieties to avoid excessive sodium and preservatives. Tuna, while a good source of omega-3s, can be high in fat due to the mayonnaise used, so ask for it without mayo or with a reduced-fat alternative.

Load Up on Veggies for a Nutrient Boost

One of the easiest ways to make any sub healthier is to pile on a variety of fresh vegetables. Don't be shy about adding extra servings of lettuce, spinach, tomatoes, onions, cucumbers, and bell peppers. This adds volume, fiber, and a wealth of vitamins and antioxidants for very few calories. Pickled vegetables like pickles or banana peppers are fine in moderation but can be high in sodium, so be mindful of your overall intake. Consider adding unique options like shredded carrots, sprouts, or black olives for extra flavor and texture.

Watch the Condiments and Cheese

Condiments and cheese are where many subs go from healthy to calorie-dense. A single serving of mayonnaise can add 100 calories or more. Instead, use flavorful, lower-calorie options like yellow mustard, red wine vinegar, or hummus. An avocado spread is a source of healthy monounsaturated fats, and a little goes a long way. For cheese, choose a single slice of a low-sodium option like provolone or fresh mozzarella, or consider skipping it altogether to save on calories and saturated fat. Sauces like creamy ranch or chipotle southwest are high in calories and fat and should be used sparingly.

Comparison of Common Sub Options

Let's compare some common sub types to help determine the healthiest choice based on a 6-inch serving on whole-grain bread with standard vegetable toppings.


Sub Type	Protein Source	Fat Content	Sodium Level	Best for...
Veggie Delite	Assorted vegetables	Very low	Very low	Vegetarian, lowest calorie option
Rotisserie-Style Chicken	Lean chicken breast	Low	Moderate	High protein, flavor
Oven-Roasted Turkey	Lean turkey breast	Low	Moderate	Classic choice, low fat
Black Forest Ham	Processed ham	Very low	High	Low fat, but be mindful of sodium
Tuna Salad	Tuna mixed with mayo	High	Low	High in omega-3s, but high in fat

The Final Verdict: Customization is Key

Ultimately, the healthiest sub is the one you customize yourself. Starting with a whole-grain base, adding a lean or plant-based protein, and maximizing your veggie intake are the core principles. Opt for mindful choices with cheese and condiments. By being aware of your ingredients, you can turn a fast-food staple into a balanced, nutritious, and guilt-free meal.

Authority Outbound Link

For more detailed nutritional information on fast-food items, including subs, check out resources like the EatingWell guide to healthy fast food options.

Frequently Asked Questions

The healthiest bread option is typically 100% whole-grain, such as whole wheat or hearty multigrain, because it contains more fiber and nutrients than refined white bread.

While convenient, many deli meats are high in sodium and preservatives. Lean options like freshly sliced oven-roasted turkey or chicken breast are healthier, especially if you can find low-sodium varieties.

To reduce calories, you can choose a lean protein like turkey, skip the cheese, and opt for low-calorie condiments like mustard or vinegar. Replacing bread with a lettuce wrap is another effective strategy.

Healthier alternatives to mayonnaise include mustard, hummus, avocado spread, or simply a drizzle of olive oil and red wine vinegar.

A veggie sub is often the lowest-calorie and lowest-fat option, but its nutritional value depends on the toppings. Load it with fresh vegetables and avoid creamy sauces to maximize health benefits.

Very important. Piling on fresh vegetables significantly boosts the sub's fiber, vitamin, and mineral content while adding volume and texture with minimal calories.

Not necessarily. The healthiness depends on the ingredients. Some large wraps can contain more carbohydrates and calories than a 6-inch sub. It's best to choose a whole-grain option and focus on lean fillings.