14 Healthiest Subway Sandwiches, Ranked


Fast food gets a bad rap when it comes to healthy offerings. But among the many drive-throughs that sling deep-fried potatoes and super-sugary milkshakes, there is Subway—a quick-service restaurant that makes sandwiches packed with fresh veggies, whole grain bread, and lean meats.

While it is true that there are some Subway sandwich options that aren’t incredibly impressive when it comes to the nutrients it provides (we’re looking at you, Cold Cut Combo), there are others that are dietitian-approved and offer some important nutritional benefits.

Generally, if you are opting for a 6-inch serving, you are skipping rich sauces, you aren’t including too many high-fat ingredients like bacon, and you are loading your sandwich up with vegetables, you should be in good shape. If you need a little more guidance to know what to consider ordering the next time you visit a Subway, check out the list we rounded up our top picks for healthiest Subway Sandwich.

1. Veggie Delite

CREDIT – Subway

The Veggie Delite is the healthiest Subway sandwich of them all. With no meat, you have no choice but to load it up with a ton of crisp, fresh veggies. At only 430 calories for a footlong, this sandwich is a great and delicious option regardless of if you’re a vegetarian. Deck it out with as many condiments, cheeses, and veggies as your heart desires. 

2. Sweet Onion Chicken Teriyaki

CREDIT – Subway

Subway features teriyaki-glazed grilled chicken in their sweet onion teriyaki sauce. Get a pop of flavorful protein and pair it with crunchy peppers, lettuce, tomatoes, and cheese to bring it all together. Grab a footlong for just around $10. Yummy!  

3. Grilled Chicken 

Load up your bread or flatbread with protein-rich, white-meat grilled chicken. It consists of 590 calories for a footlong, and will run you $10. Plus, you can level up the flavor by adding their buffalo sauce or honey mustard depending on how spicy you’re feeling. Additionally, you can double your protein if you want to have an even more filling lunch or dinner. 

4. Rotisserie-Style Chicken

Rotisserie-style chicken doesn’t have to come from a fancy, expensive deli. Subway is offering high-quality, juicy chicken and crispy veggies on their multigrain bread. Have a whopping 23 grams of protein when you grab a six-inch sub. Add more protein by doubling your chicken or adding bacon. Plus, load up this sub with veggies for additional fiber and nutrients. 

5. Black Forest Ham

Go ham with the Black Forest Ham. (See what I did there?) It’s fresh, full of flavor, and low in grams of total fat compared to its protein counterparts. I recommend adding a little honey mustard, which is low in calories and will give your salty sub a sweet twist. 

6. Turkey Melt 

Transform your cold cuts into a delicious turkey melt. Take this lean protein to the grill and upgrade it with a cheese of your choice and as many veggies as you want. I mean, who doesn’t love a little grilled onion?

7. Roast Beef

You can get buff with a roast beef sandwich by making it your go-to Subway order on the day you work out. This healthy six-inch sandwich has 22 grams of protein. Can it get any better? 

8. Turkey Cali Club

Grab this special sandwich from the Subway Series ASAP. The Turkey Cali Club is piled high with lean protein and veggies, and of course, you’ll get the avocado spread of your dreams on top to add all those healthy fats to your meal. 

9.  Veggie Patty

Being a vegetarian doesn’t mean you just have to put fresh veggies in between bread. Subway is now offering a high-protein veggie patty. Made with mushrooms, water chestnuts, onions, carrots, green bell peppers, red bell peppers, black olives, and more, you will get a ton of fiber and few added sugars. 

10. Oven Roasted Turkey 

The oven-roasted turkey sandwich is a great choice if you’re looking for a healthy lunch with low cholesterol counts and 19 grams of protein. It even comes in wrap form! Load this up with your favorite leafy greens, fresh cucumbers, etc., and then you are good to go. 

The next time you’re at Subway and want to eat clean, order any of these healthy sandwiches for a flavorful, filling meal that you can take on the go.

11. Subway Club

While this sub is relatively high in sodium, it is also a source of fiber and protein, which makes for a satisfying option. Skip the bacon for some serious calorie and fat savings!

12. Kid’s Mini Sub – Turkey

Kid’s side sandwiches are a great lower-calorie choice that can be a helpful solution if you aren’t incredibly hungry around mealtime.

13. BLT

While bacon isn’t often included as an ingredient in healthier Subway sandwiches, this combo results in a sub that can fit into a healthy diet. Sure, it is relatively high in saturated fat, but it is on the lower side of sodium when compared with other Subway options and it only contains 330 calories.

14. Egg and Cheese

“Let’s not snooze on Subway’s premier breakfast offering,” says Jaclyn London, MS, RD, CDN, NYC dietitian, CPG food consultant, and author. “To make this a more satisfying option, I’d recommend selecting the ‘more’ option from the menu and adding more vegetables (spinach, tomatoes, green peppers, black olives, jalapeño peppers, banana peppers) to that sandwich for extra fiber, plus an extra egg on there for more protein.”

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