Eating Healthy at Subway (2024)

From SparkPeople’s Editors

• Stick with a 6-inch sub. If you really want a footlong, save the rest for later or split it with a friend.
• Get the honey oat bread (4 g fiber, 3.5 g fat per 6 inch serving) or the wheat bread (3 g fiber, 2.5 g fat per 6 inch serving) for maximum fiber.
• Choose condiments wisely. Forget the ranch dressing and mayo. Your best choices are honey mustard sauce, yellow or deli brown mustard and sweet onion sauce, which are all fat free.
• The 6-inch Jared Sandwiches on 9-Grain wheat bread with lettuce, tomatoes, onions, green peppers, pickles and olives can make great sandwich selections. The ham, roast beef, turkey, and veggie versions all have fewer than 290 calories and less than 5 g of fat.
• If you're watching your sodium intake, consider eating a veggie sub. Many of the cold cuts are high in sodium.
• Choose the mini sandwiches for a quick bite with fewer than 200 calories.
• Subway's salad base is iceberg lettuce, which is low in calories but light in vitamins so load up the veggie toppings. Choose the fat-free Italian dressing (35 calories per serving)--not the ranch, which has almost 10 times the calories, plus 6 g of fat.
• Subway offers an array of baked chips, but healthier sides include apple slices, raisins and yogurt. Their soups make low-cal sides, too. Try the chicken tortilla (110 calories, 1.5 g fat, 440 mg sodium) or the fire-roasted tomato orzo (130 calories, 1 g fat, 410 mg sodium).
• Those cookies next to the register might seem tempting, but they have at least 200 calories and 10 g fat each. Leave them be.
• Subway provides nutrition info on its website.

Subway 6 inch Veggie Delite Sub 230 calories 58 17 See More Info

Subway 6 inch Oven Roasted Chicken Breast 320 calories 47 11 See More Info

Subway 6 inch Turkey Breast Sub 280 calories 34 9 See More Info

Subway 6 inch Sweet Onion Chicken Teriyaki 380 calories 28 18 See More Info

Subway 6 inch wheat Subway Club* 320 calories 8 1 See More Info

290 calories 8 4 See More Info

Subway 6 inch ham sub 290 calories 7 5 See More Info

140 calories 6 0 See More Info

Subway 6 inch Veggie Delite Sub 230 calories 6 2 See More Info

Subway 6 inch Roast Beef 310 calories 3 2 See More Info

Subway 6" subway club on wheat (no cheese w/ mustard)* 325 calories 3 0 See More Info

subway apples* 35 calories 2 2 See More Info

370 calories 2 1 See More Info

Subway 6 inch Turkey Breast and Ham Sub 280 calories 1 0 See More Info

338 calories 1 0 See More Info

Deli Tuna 325 calories 1 1 See More Info

Subway Oven Roasted Chicken Breast Salad 140 calories 1 0 See More Info

Subway Oven Roasted Chicken Breast Salad 140 calories 0 0 See More Info

Subway 6 320 calories 0 0 See More Info

6" Tuscan Chicken Melt Subway* 370 calories 0 0 See More Info

Subway Oven Roasted Chicken Breast Salad 140 calories 0 0 See More Info

Bacon (2 strips) 45 calories 0 2 See More Info

Processed American Cheese (2 triangles) 41 calories 0 0 See More Info

Subway Cream of Broccoli Soup (8 oz) 130 calories 0 0 See More Info

Roasted Chickent Noodle Soup 90 calories 0 0 See More Info

Subway 6 inch Cold Cut Combo Sub on Italian bread, cheese 410 calories 0 0 See More Info