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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.
6 Healthy Sandwiches to Order From Popular Fast Food Chains
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,” saysLisa 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
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
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 forCheryl Mussatto, M.S., RD, author ofThe 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-healthyomega-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,” saysWan 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
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:
Other Healthy Options at Subway
18 Quick Sandwiches to Make for Lunch
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.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Subway.US Nutrition Information.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Subway.US Nutrition Information.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Subway.US Nutrition Information.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans 2020-2025.
Subway.US Nutrition Information.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans 2020-2025.
