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When it comes to easy and balanced lunch options, it’s hard to beat the classic sandwich. Although sandwiches are simple enough to make at home, when you’re running short on time or ingredients, fast-food sandwich chains like Subway can be a lifesaver. With its lengthy menu of lean meats, veggies and whole-grain breads, you can find many healthier options at this sub shop. Read on to find out what seven healthy sandwich options at Subway are dietitian-recommended.
What to Consider
Choosing the right sandwich at Subway depends on your overall health goals, but here are a few things to think about before placing your order. Fast food has a reputation for being high in calories, saturated fat and sodium, so it’s worth double-checking the nutrition information to see how your favorite Subway sandwich measures up. In general, Subway has healthier options than other fast-food restaurants that primarily offer fried foods. However, extra sauces and toppings can quickly add to the total fat and sodium content of the sandwich.
For a meal with staying power, make sure that your sandwich includes adequate protein (at least 10 grams) and fiber (at least 5 grams). This combo of nutrients is what helps you feel full and satisfied so you aren’t faced with an energy crash just an hour or two later. To avoid adding too much saturated fat to your sandwich, choose leaner protein options (turkey, fish or chicken) and lighter sauces like mustard or vinegar.
Best Healthy Options at Subway
1. Oven-Roasted Turkey
Per 6-inch sub: 270 cal, 820 mg sodium, 5 g fiber, 21 g protein, 5 g total fat, 1 g saturated fat
The oven-roasted turkey sub is a dietitian favorite. “The healthiest sub at Subway is a 6-inch roasted turkey sub on a whole-wheat roll,” says Lisa Andrews, RD, owner of Sound Bites Nutrition. “Add lots of shredded lettuce, tomatoes and onions to boost its antioxidant and fiber content,” she recommends.
2. Rotisserie-Style Chicken
Per 6-inch sub: 310 cal, 760 mg sodium, 5 g fiber, 25 g protein, 6 g total fat, 2 g saturated fat
If the roasted turkey sandwich is your go-to order but you want to try something a little different, dietitians also love the rotisserie-style chicken sub. Qianzhi Jiang, Ph.D., RDN, owner of The Nutrition Changer, recommends the rotisserie-style chicken sandwich on toasted hearty multigrain with no sauce and double veggies. “It is one of the sandwiches with the lowest sodium levels at Subway. You can further reduce the sodium content by swapping American cheese for provolone,” she says.
3. Black Forest Ham
Per 6-inch sub: 280 cal, 860 mg sodium, 5 g fiber, 20 g protein, 4 g total fat, 1 g saturated fat
For those looking for a lower-calorie sandwich option, the Black Forest ham sub provides just 280 calories and 4 grams of fat. And with 20 grams of protein and 5 grams of fiber per sub, it won’t leave you feeling hungry later. Add even more filling fiber by loading up your sub with extra veggies and choosing a higher-fiber bread like the hearty multigrain.
4. Veggie Delite
Per 6-inch sub: 210 cal, 370 mg sodium, 5 g fiber, 10 g protein, 3 g total fat, 0 g saturated fat
If you are looking for a vegetarian option—or even just a vegetable-forward one—the Veggie Delite sub is worth a try. To maximize the nutrients in this sub, Jiang recommends ordering it on toasted hearty multigrain with added sliced avocado and fresh mozzarella. Use yellow mustard, or oil and red-wine vinegar, for sauce. Jiang says this sub checks all the right nutrition boxes. “This 6-inch sandwich has the lowest sodium content of all Subway sandwiches and is loaded with veggies, which will keep you full for longer. The added sauce, avocado and mozzarella give you more flavors, healthy fat and protein with only a minimal amount of sodium,” she says.
5. Roast Beef
Per 6-inch sub: 310 cal, 790 mg sodium, 5 g fiber, 25 g protein, 5 g total fat, 2 g saturated fat
For one of the highest-protein sandwich options, you can’t go wrong with Subway’s roast beef sub. This sandwich is the top pick for Cheryl Mussatto, M.S., RD, author of The Nourished Brain. “Picture thinly sliced roast beef nestled between layers of crispy veggies like tomato, peppers and lettuce—each bite a balanced delight of deliciousness and nutrition.” She also recommends ordering on the hearty multigrain bread for a few extra grams of fiber.
6. Tuna Salad
Per 6-inch sub: 470 cal, 690 mg sodium, 2 g fiber, 20 g protein, 25 g total fat, 5 g saturated fat
Did you know that the Dietary Guidelines for Americans recommends that adults eat 8 ounces of seafood every week? Tuna salad is a delicious way to add more fish (and heart-healthy omega-3 fatty acids) into your diet. “The 6-inch tuna sandwich on hearty multigrain bread at Subway is a great option if you’re looking for a healthier sandwich. The multigrain bread itself is a good source of plant-based protein,” says Wan Na Chun, M.P.H., RD, owner of One Pot Wellness.
For those watching their sodium intake, the tuna salad may be a better choice than other sandwiches on the menu. According to Chun, the tuna salad sandwich contains about half the sodium compared to many other options.
7. Grilled Chicken
Per 6-inch sub: 290 cal, 580 mg sodium, 5 g fiber, 27 g protein, 4 g total fat, 1 g saturated fat
The grilled chicken sandwich at Subway is also an excellent choice if you are looking for a sub that is lower in calories and sodium. You can reduce the sodium even further by swapping out the American cheese for another cheese on the menu like provolone or mozzarella. This sandwich is also one of the highest in protein, with 27 grams per 6-inch sub. The Buffalo chicken sub uses the same grilled chicken, but Buffalo sauce is quite high in sodium, which is why we recommend the traditional grilled chicken sandwich.
Tips for Customizing Your Subway Sandwich
No matter which sandwich you pick, there are a variety of ways you can further optimize the nutrition. Here are our top tips:
- Bread: All the bread and wrap options at Subway have generally the same calorie content, but the ones with cheese (like the Italian herbs and cheese bread) are a bit higher in sodium. For added fiber, make your sub on the hearty multigrain bread, which provides 3 grams of fiber per 6-inch sub.
- Meat: Deli meats tend to be higher in sodium and fat. The turkey, rotisserie chicken, Black Forest ham, grilled chicken and roast beef are the healthiest picks.
- Cheese: Score some extra protein by ordering your sandwich with extra cheese. Just beware that some cheeses (like American) are higher in sodium.
- Veggies: Add color, flavor, fiber and other essential nutrients by loading up your sub with extra veggies. Our only tip here is that pickles, banana peppers and olives are going to be higher in sodium, so factor that in while building your sandwich.
- Condiments: Boost flavor without extra unhealthy fats by opting for condiments like mustard or vinegar for your sub.
Other Healthy Options at Subway
- Wraps: Surprisingly, turning your sandwich into a wrap at Subway increases the total calories, fat and sodium because they’re built with a footlong portion of meat. But if you’re looking for a higher-protein option, the wrap is a great choice.
- Salads: If you want a low-carb lunch or need to score some extra fiber, Subway has the option to order any sandwich as a salad. Making your sub into a salad can lower the total calories, too. Subway also has a new “No Bready Bowls” protein bowl menu item, which is like a salad, but is made with a footlong meat portion. While they do provide a whopping 20 to 42 grams of protein per bowl, beware that the protein bowls are often much higher in sodium than regular salads or 6-inch subs because they contain a lot of deli meat.
- Sides: If you’re ordering the combo, opt for an unsweetened beverage and baked chips. Subway also offers hot soup, which could be a healthier sandwich side. The chicken noodle soup is the lowest-calorie option with just 70 calories per 8-ounce portion, but take note that it is quite high in sodium at 1,160 mg.
The Bottom Line
Subway makes a convenient option for a quick meal that still checks all the right boxes for meeting your health goals since it offers many options for lean meats, veggies and whole-grain bread. Customize your sandwich with extra veggies and build it on the hearty multigrain bread to optimize the fiber content.