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What Are the Healthiest Subway Sandwiches?

Subway is a well-liked option if you’re seeking a healthy fast food option. Making a decision over a sandwich might be difficult given the diversity of options available. Fortunately, dietitians and nutritionists have identified a number of Subway sandwiches as healthier options.

Subway restaurant sign,

Sandwiches from Subway that are higher in fiber and protein and lower in calories, fat, and sodium tend to be the healthiest options.

For vegetarians and those seeking a lower-calorie option, the Veggie Delite sandwich is a well-liked option.

Only 230 calories are in a six-inch sandwich that is stuffed with healthy vegetables.

The Turkey Breast sandwich, which has a high protein content but few calories and fat, is another popular option.

It’s a fantastic choice for anyone who wants to maintain a healthy weight or gain muscle.

Understanding Subway’s Menu

Knowing which sandwiches at Subway are the healthiest can be confusing given the variety they provide.

Honey oat sandwich at Subway sandwiches restaurant.

Making an informed choice about what to order might be aided by understanding what ingredients are used in each sandwich.

You can choose from a variety of options when ordering a sandwich at Subway to make it just how you like it.

There are several types of bread available, such as whole wheat, white, and multigrain. Additionally, a selection of meats, including turkey, chicken, ham, and roast beef, is available.

There are also numerous vegetable choices, such as lettuce, tomatoes, onions, cucumbers, and peppers.

It’s crucial to remember that some Subway sandwich options can be quite calorie, saturated fat, and sodium dense.

Taking the aforementioned footlong chicken and bacon ranch melt as an example, these components can total up to 1,590 calories, 78 grams of fat, and 3,930 milligrams of salt.

Knowing the sandwich’s nutritional breakdown will help you choose a healthier option.

Additionally, Subway offers a variety of sauces and toppings to give your sandwich flavor. Some of these choices, though, can include more sodium and calories.

Cheese, ranch dressing, and mayonnaise, for instance, can all increase the number of calories and saturated fat in your sandwich. It’s vital to pick your toppings carefully and sparingly.

Overall, you may make a better option at Subway by being aware of the nutritional value of your sandwich and picking your toppings carefully.

Top Healthiest Subway Sandwiches

There are numerous options available at Subway for a healthy diet.

Subway Staff is cooking Subway Sandwich

The ten healthiest Subway sandwiches that you may eat guilt-free are listed below:

1. Veggie Delite

The Veggie Delite sandwich is a fantastic option if you’re searching for something wholesome and low in calories.

This sandwich is a fantastic source of fiber, vitamins, and minerals because it is loaded with fresh vegetables like cucumbers, green peppers, onions, spinach, and tomatoes.

To give it extra taste, you can add more provolone cheese, mustard, and mayonnaise.

2. Turkey Breast

Another nutritious choice that is high in protein and low in calories is the turkey breast sandwich.

This sandwich is a wonderful source of lean protein because it is made with juicy and soft oven-roasted turkey pieces.

To make it more filling, you can add additional fresh vegetables like lettuce, tomatoes, and onions.

3. Black Forest Ham

If you want a sandwich that is both tasty and healthful, the Black Forest Ham sandwich is a fantastic choice.

This lean, delicious Black Forest Ham sandwich is low in calories and a wonderful source of protein.

To make it more nutrient-dense, you can add some fresh vegetables like cucumbers, green peppers, and tomatoes.

4. Subway Club

The Subway Club sandwich is a wonderful choice if you want a meal that is more delicious and full.

This sandwich is a wonderful source of protein and is low in calories because it is made with tender slices of turkey, ham, and roast beef. To make it more healthier, omit the bacon.

5. Roast Beef

Another nutritious choice that is high in protein and low in calories is the roast beef sandwich.

This sandwich, which is made with juicy, soft pieces of roast beef, is a wonderful source of lean protein.

To make it more nutrient-dense, you can add some fresh vegetables like lettuce, tomatoes, and onions.

Overall, Subway provides a wide selection of nutrient-dense, low-calorie sandwiches.

You can order a great and healthy dinner at Subway by picking the appropriate ingredients and avoiding the high-calorie extras.

Subway Club

Subway Club is a wonderful option if you’re searching for a sandwich that’s loaded with protein.

Background of Subway Sandwiches Sets

This sandwich is tasty and filling because it is made with oven-roasted turkey, Black Forest ham, Angus roast beef, and vegetables.

A range of bread varieties, including Hearty Multigrain, 9-Grain Wheat, Italian, and others, are available for you to create your Subway Club.

You may also add any vegetables you like, including lettuce, tomatoes, onions, cucumbers, and green peppers.

You can choose the Subway Club in salad form if you want to reduce your intake of calories or carbohydrates.

The same meats and vegetables from the sandwich are included in this salad, but there is no bread.

Additionally, a number of dressings are available, such as oil and vinegar, honey mustard, and sweet onion sauce.

When ordering a Subway Club, take in mind that it can be heavy in sodium. You can request less meat or select a lower-sodium bread choice, like the 9-Grain Wheat bread, to help limit your sodium intake.

Overall, Subway Club is a fantastic choice if you’re searching for a high-protein sandwich that you can customize to your taste. Simply be aware of the salt content and modify your purchase as necessary.

Chicken Teriyaki

The Chicken Teriyaki Subway sandwich is an excellent choice if you’re looking for a healthy lunch.

Fast food at Subway Sandwich Restaurant.

Fresh vegetables, teriyaki-glazed chicken, and fat-free sweet onion sauce are used to make it.

There are about 370 calories, 4.5 grams of fat, and 8 grams of fiber in a 6-inch Chicken Teriyaki sub. With about 20 grams of protein per serving, it is also a good source of protein.

You may add other ingredients to a Chicken Teriyaki sandwich to make it more healthier. For more nutrition and fiber, you could request extra vegetables like spinach, tomatoes, and cucumbers.

Whole wheat bread is an additional option that is a rich source of complex carbs and fiber.

It’s crucial to be aware that the Chicken Teriyaki sub has roughly 1,000 mg of salt per serving. You can ask for less sauce or leave out the cheese if you are managing your salt consumption.

Overall, the Chicken Teriyaki sub from Subway is a nice and healthful choice. Just be certain to adjust it to meet your dietary requirements and preferences.

Veggie Delight

The Veggie Delight sandwich from Subway is a terrific choice if you’re looking for something nutritious.

American Sandwiches Breakfast at Subway

As the name implies, this sandwich is stuffed full of vegetables and a wonderful option for vegetarians or anyone trying to cut back on their meat consumption.

The Veggie Delight by default comprises cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes and is served on 9-grain wheat bread.

A six-inch Veggie Delight contains two grams of fat, 190 calories, nine grams of protein, and 240 milligrams of salt without the cheese.

Of course, you may add more toppings and sauces to your Veggie Delight to make it your own.

For instance, adding avocado or guacamole to your sandwich can add some fiber and healthy fats. Just watch out for calorie-dense toppings like mayo or sauces made with oil.

The Veggie Delight is an all-around pleasant and wholesome solution that can help you reach your recommended daily dose of vegetables.

Additionally, it’s a terrific option for anyone trying to reduce their calorie and fat intake.

Factors to Consider When Choosing a Healthy Subway Sandwich

There are a number of things to think about while selecting a healthy Subway sandwich.

Russia Subway restaurant

The following points should be remembered:

1. Calories

Calorie content is one of the most crucial things to take into account when selecting a healthy Subway sandwich.

A variety of sandwich alternatives are available from Subway, some of which may be rather calorie-dense.

Choose alternatives with between 400 and 500 calories per six-inch sub to keep your sandwich on the healthier side.

2. Fat Content

The amount of fat in your sandwich is a crucial additional consideration. While some fats are beneficial to your health, some can be hazardous.

Look for Subway sandwich selections that are low in trans and saturated fats when selecting a healthy sandwich.

To cut down on the fat in your sandwich, you can also request that it be made with less cheese or sauce.

3. Protein

An essential ingredient that might make you feel satisfied and full is protein. Picks that are strong in protein are what you should look for when selecting a healthy Subway sandwich.

Protein-rich foods including chicken, turkey, and roast beef are also available at Subway, along with vegetarian options like the Veggie Delite.

4. Fiber

Another crucial ingredient that might make you feel satisfied and full is fiber.

Choose a sandwich from Subway that is high in fiber if you want to eat well.

Beans, veggies, and whole grain bread are all excellent sources of fiber.

5. Sodium

Sandwiches from Subway may be high in sodium, which is bad for your health if you eat too much of it.

Look for Subway sandwich selections that are lower in sodium when selecting a healthy sandwich.

Alternatively, you can request that no salt be added to your sandwich at all.

You may choose a nutritious and fulfilling Subway sandwich that will keep you feeling full and energized throughout the day by taking these elements into account when making your selection.

Frequently Asked Questions

Melt Ham Sandwich at Subway

What are the healthiest Subway sandwiches?

The healthiest Subway sandwiches are typically those that are low in calories, saturated fat, and sodium, and high in fiber and protein. Some of the healthiest options include the Veggie Delite, Turkey Breast, Oven Roasted Chicken, and Roast Beef sandwiches. You can also customize your sandwich to make it healthier by choosing whole-grain bread, adding more vegetables, and skipping high-calorie condiments like mayo.

Can I still eat healthy at Subway if I want a footlong sandwich?

Yes, you can still eat healthy at Subway even if you want a footlong sandwich. However, it’s important to be mindful of the calorie and sodium content of your sandwich. Some footlong sandwiches can contain more than 1,000 calories and over 2,000 milligrams of sodium. To keep your sandwich healthy, choose low-calorie, low-sodium options and load up on vegetables.

Are Subway sandwiches really healthy?

Subway sandwiches can be healthy if you choose the right ingredients. Many Subway sandwiches are low in calories and high in fiber and protein, making them a good choice for a healthy meal. However, some Subway sandwiches can also be high in sodium and saturated fat, especially if you add high-calorie condiments like mayo or cheese. It’s important to choose your ingredients carefully and customize your sandwich to make it as healthy as possible.

What are some healthy sides to order at Subway?

Some healthy sides to order at Subway include fresh fruit, yogurt, and a side salad with low-fat dressing. You can also choose baked chips or a bag of apple slices instead of regular chips. Avoid high-calorie sides like cookies or sugary drinks, as they can add a lot of calories and sugar to your meal.

Subway is an American fast food restaurant


Now that you are aware of the healthiest Subway sandwiches, you may order your next meal with knowledge.

Keep in mind that the Veggie Delite is the greatest choice because it contains lots of fresh vegetables but no meat.

The Turkey Breast or Oven Roasted Chicken are also terrific options if you want a substantial sandwich.

Always go for the 9-Grain Wheat or 9-Grain Honey Oat varieties of bread for the healthiest selections.

White bread and cheesy breads should be avoided because they contain more calories and sodium.

Before placing your order, make sure to review the nutrition facts if you’re watching your calorie consumption.

You may design your sandwich on the Subway website and view the calorie count and other nutritional data while using the nutrition calculator.

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Written by Brian Nagele

Brian has over 20 years experience in the restaurant and hospitality industry. As a former restaurant owner, he knows about running a food business and loves to eat and enjoy cocktails on a regular basis. He constantly travels to new cities tasting and reviewing the most popular spots.