What's the healthiest thing to order at Subway? A Complete Guide

October 8, 2025 •

3 min read

A Veggie Delite Salad with light vinaigrette is one of the lowest-calorie and nutrient-dense options available at Subway, according to nutrition experts. The healthiest thing to order at Subway depends on specific health goals, from low-calorie to high-protein.

Quick Summary

Find the most nutritious Subway orders, from low-calorie salads to high-protein sandwiches. Build a healthier meal by choosing lean proteins, fresh vegetables, and mindful condiments.

Key Points

Veggie Delite Salad is a Top Pick: For the lowest calories and carbs, choose the Veggie Delite Salad with a light vinaigrette.
Opt for Lean Protein: When choosing a sandwich, go for lean meats like Oven-Roasted Turkey, Rotisserie-Style Chicken, or Roast Beef.
Embrace Whole-Grain Bread: If having a sub, select the 9-Grain Wheat bread for more fiber.
Maximize Your Veggies: Load up on all the fresh, non-starchy vegetables like spinach, cucumbers, and tomatoes.
Control Condiments and Cheese: Avoid high-calorie sauces and unnecessary cheese to keep fat and sodium in check.
Consider a Protein Bowl: For a low-carb, high-protein meal, a protein bowl with a lean meat and lots of veggies is an excellent choice.

Your Ultimate Guide to a Healthy Subway Order

When you're trying to eat healthy but find yourself with limited options, a trip to Subway can seem like a beacon of hope. However, a 'healthy' meal can quickly turn into a high-calorie, high-sodium indulgence with a few wrong choices. This guide will help you understand the best components to create a genuinely nutritious meal, highlighting what's the healthiest thing to order at Subway for different dietary needs.

The Healthiest Option: Salads and Bowls

For the absolute lowest calorie and carb count, ditching the bread is the best move. Opting for a bowl or a salad base allows you to maximize vegetable intake without the extra carbohydrates. The Veggie Delite Salad, with no cheese and a light dressing, is the ultimate choice.

Start with a base of lettuce and spinach. This provides a great foundation of vitamins and minerals.
Pile on the fresh, crunchy vegetables: cucumbers, tomatoes, green peppers, and onions.
Add a lean protein: Options like oven-roasted chicken, turkey, or roast beef can be added to increase satiety and protein content.
Choose a light dressing: Red wine vinegar or a light vinaigrette is best. Avoid creamy, high-fat sauces.

Top Healthy Sandwich Choices

If a sandwich is a must, you can still make a smart decision. The key is in the customization. The best healthy sandwiches are built on lean protein and whole-grain bread, packed with vegetables.

The 6-inch Oven-Roasted Turkey Sub: A reliable choice, lean and high in protein.
The 6-inch Rotisserie-Style Chicken Sub: This sub has up to 29g of protein and a lower calorie count, making it a great option for a hearty, healthy meal.
The 6-inch Veggie Delite Sub: This sub is a classic vegetarian choice that is low in fat and calories, and is a fantastic canvas for tons of veggies.
The 6-inch Black Forest Ham Sub: A leaner meat option, though the sodium content can be higher.

To make any of these sandwiches healthier:

Choose the bread wisely: The 9-Grain Wheat bread is the most nutritious option.
Load up on all the fresh veggies: Get every vegetable you can, like cucumbers, lettuce, spinach, tomatoes, green peppers, and onions.
Choose a light sauce: Skip the mayo and ranch. Opt for mustard, vinegar, or sweet onion sauce in moderation.
Hold the cheese: Most cheeses, especially processed ones like American, add unnecessary fat and sodium. If needed, a little mozzarella is a better choice.

Customization is Key

The real power of Subway lies in its customization. Here’s a simple formula for building a healthy order:

Select Your Base: Go for a salad or protein bowl for the lowest calories. If you want a sub, choose 6-inch on 9-Grain Wheat bread.
Pick Your Protein: Stick to lean options like Oven-Roasted Turkey, Rotisserie-Style Chicken, or Roast Beef. The Veggie Patty is another good choice. Avoid meats like pepperoni and high-fat options.
Maximize Your Veggies: The more the better. Ask for extra lettuce, spinach, cucumbers, and green peppers.
Be Mindful of Condiments: Add flavor with low-calorie options like mustard, red wine vinegar, or oil. Go easy on or skip creamy dressings and cheese.
Avoid the Calorie Bombs: Steer clear of bacon, extra cheese, and toppings like tuna (which is often mixed with mayonnaise) unless controlling the portion carefully. Skip the chips and cookies.

Comparison Table: Healthy Subway Options (6-inch subs)


Sandwich Option	Calories	Protein (approx.)	Fat (approx.)	Recommended Customization
Veggie Delite	230	9g	2.5g	9-Grain Wheat, all veggies, vinegar
Oven-Roasted Turkey	280	19g	3g	9-Grain Wheat, all veggies, light mustard
Rotisserie-Style Chicken	247	29g	6g	9-Grain Wheat, all veggies, sweet onion sauce
Black Forest Ham	290	18g	4.5g	9-Grain Wheat, all veggies, mustard
Roast Beef	320	25g	5g	9-Grain Wheat, all veggies, light vinaigrette

Note: Nutritional information can vary slightly by location and exact preparation. Numbers shown are for a standard 6-inch sub on 9-Grain Wheat with standard veggies, excluding cheese or extra sauces.

Putting it all together

Understanding what's the healthiest thing to order at Subway is not about choosing a single magic item, but about knowing how to build a smart meal from scratch. By focusing on a foundation of fiber-rich veggies and lean protein, and controlling the added fats and sodium from condiments, a truly healthy and satisfying fast-food option can be made at Subway. It is always wise to review the latest nutritional information available from the restaurant itself to ensure choices align with your health goals. For more official details, you can visit the Subway nutrition information page on their website.

Frequently Asked Questions

The lowest calorie option is typically the Veggie Delite Salad. When topped with a light dressing like red wine vinegar or oil, it is extremely low in calories while providing plenty of nutrients.

Yes, the Rotisserie-Style Chicken is one of the healthiest protein options. It is lean, high in protein, and relatively low in fat compared to other meats on the menu.

The 9-Grain Wheat is generally considered the healthiest bread option due to its higher fiber content and nutritional value compared to the white Italian bread.

For a healthy choice, stick to light and low-calorie sauces. The best options are mustard, red wine vinegar, or oil. Avoid creamy dressings and mayonnaise.

To reduce sodium, choose fresh, lean proteins like turkey or roast beef, skip the cheese, and go easy on high-sodium sauces. Some meats like Black Forest Ham can be higher in sodium, so check nutritional info.

Not necessarily. Wraps can sometimes contain more calories than a 6-inch sub, especially the flour tortilla types. For lower calories and carbs, a 6-inch on 9-Grain Wheat or a salad/bowl is often a better choice.

Yes, the Veggie Delite, especially as a salad, is a fantastic option for weight loss. It is very low in calories and packed with filling fiber from the vegetables.