Finding the Absolute Lowest Calorie Subway Options
When aiming for the lowest calorie option at Subway, the most important rule is to remember that customization is paramount. The base menu items provide a starting point, but every addition—from the type of cheese to the dressing—dramatically impacts the final calorie count. The lightest items on the menu are consistently the salads, which eliminate the bread, a primary source of carbohydrates and calories.
The Champion: Veggie Delite Salad
For those seeking the absolute lowest calorie Subway meal, the Veggie Delite salad is the undisputed winner. Without any dressing, the salad typically contains a mere 50-60 calories. It is packed with fresh, crisp vegetables like lettuce, tomatoes, cucumbers, and onions. Choosing a low-calorie dressing, such as a simple red wine vinegar, can keep the calorie count minimal while adding flavor.
Low-Calorie 6-Inch Sandwiches
If a salad doesn't satisfy your craving for a sandwich, the 6-inch versions of certain subs are excellent low-calorie alternatives. The Veggie Delite 6-inch is the lowest calorie sandwich on the menu, usually around 230 calories, depending on the bread chosen. Other lean protein options include the 6-inch Oven-Roasted Turkey (around 260-280 calories) and the 6-inch Black Forest Ham (around 280-290 calories). Choosing a low-calorie bread and being mindful of toppings can keep these meals very light.
Building a Custom Low-Calorie Subway Meal
Creating a healthy, low-calorie meal at Subway is a straightforward process once you know which ingredients to focus on. Each component—from the bread to the sauce—offers an opportunity to either save or add significant calories.
The Foundation: Choosing the Right Base
Your journey to a healthier sub starts with the base. If you're not choosing a salad, your bread choice matters. Flatbread is one of the lowest-calorie bread options, with a 6-inch serving containing just 140 calories. Another solid choice is the 9-Grain Wheat bread, which is a whole-grain option that offers more fiber for satiety. For the ultimate low-calorie move, consider ordering your sub "in a bowl," which is a salad version of any sub, eliminating the bread entirely.
Lean Proteins and Filling Veggies
The protein in your sub should be lean to keep calories in check. Good choices include oven-roasted turkey, black forest ham, and rotisserie-style chicken. Once you've selected a protein, it's time to load up on vegetables. This is where you can add significant volume, fiber, and nutrients for very few calories. Go for all the non-creamy vegetables you like, such as lettuce, tomatoes, onions, cucumbers, and green peppers.
Navigating Sauces and Dressings
Sauces can quickly sabotage a low-calorie meal. Many creamy or high-sugar dressings add hundreds of calories. The lowest-calorie options include simple sauces like mustard, red wine vinegar, and Frank's RedHot sauce, all of which contain minimal calories. Sweet Onion Teriyaki and BBQ sauce are also relatively low in calories compared to options like mayonnaise or chipotle southwest. Consider asking for the sauce on the side to control the portion. Similarly, skip high-fat cheese and high-sodium pickles, or opt for a lighter, low-fat cheese if it's a must-have.
Low-Calorie Subway Options Comparison
| Menu Item | Serving | Approximate Calories (as base) | Key Tip |
|---|---|---|---|
| Veggie Delite Salad | Without dressing | ~50-60 kcal | Use red wine vinegar or mustard for minimal calories. |
| Veggie Delite Sub | 6-inch | ~230 kcal | Choose Flatbread or 9-Grain Wheat. |
| Oven-Roasted Turkey | 6-inch | ~280 kcal | Opt for 9-Grain Wheat or Flatbread, load up on veggies. |
| Black Forest Ham | 6-inch | ~290 kcal | Use mustard, vinegar, or low-calorie sauces. |
| Rotisserie-Style Chicken | 6-inch | ~247 kcal | A higher-protein choice, best with low-calorie condiments. |
Expert Customization Tips for a Healthy Meal
- Choose Lean Proteins: Stick with grilled chicken, roasted turkey, or ham to get your protein without the added fat. The rotisserie-style chicken is also a great option.
- Load Up on Veggies: Ask for all the vegetables to add volume, fiber, and essential nutrients to your meal for very few extra calories.
- Go Easy on Sauces: Always choose low-calorie options like mustard or vinegar. If you prefer a more flavorful sauce, ask for a minimal amount or get it on the side.
- Skip the Cheese: Most cheeses are high in calories and sodium. For the lowest-calorie meal, skip the cheese entirely.
- Consider a Salad: If you are focused on minimizing calories and carbs, a Sub in a Bowl is an excellent choice. It gives you all the fillings of a sandwich without the bread.
- Hold the Mayo: Creamy dressings and mayonnaise are high-calorie culprits. Avoid them or swap for low-calorie alternatives.
- Beware of High-Calorie Toppings: Additions like bacon, guacamole, and extra cheese can dramatically increase the calorie count.
Conclusion: Making the Best Low-Calorie Choice
Finding the lowest calorie Subway meal is not about finding a magic menu item but rather making informed choices at every step. While the Veggie Delite salad is objectively the lightest option available, a carefully constructed 6-inch sub can also fit perfectly into a low-calorie diet. By focusing on low-calorie breads, lean proteins, ample fresh vegetables, and sensible sauce selections, you can create a delicious and satisfying meal. For more nutritional information and customization tools, consult the official Subway website for their nutrition facts. A balanced approach to your Subway order, focusing on fresh ingredients and minimizing high-calorie additions, is the most effective way to enjoy a healthy fast-food meal.
Top Low-Calorie Subway Ordering Tips
- Build Your Own: Customizing your order from the base up is the best way to control calories. Start with a salad or low-calorie bread and select your toppings carefully.
- Use Low-Calorie Condiments: Avoid creamy dressings and opt for simple, flavorful sauces like mustard or red wine vinegar to keep your meal light.
- Prioritize Lean Protein: Choose lean meat options like oven-roasted turkey or chicken for a satisfying and low-fat protein source.
- Maximize Veggies: Load up on as many fresh vegetables as possible to add volume, fiber, and nutrients with very few calories.
- Go for the Bowl: Ordering your sub as a "salad" or "bowl" is a great hack to eliminate the calories from the bread entirely.
