Subway has become a go-to fast food choice for many people trying to eat better. While the menu includes lots of tempting options, not every sub is good for your health. That’s why it’s important to know which sandwiches give you the nutrients your body needs without too much fat, sodium, or calories.
We talked to dietitians Tammy Lakatos Shames and Lyssie Lakatos, also known as The Nutrition Twins, and nutrition expert Mary Sabat to find out which Subway sandwiches they would actually recommend. These six sandwiches are not only tasty, but they also help you stay on track with your health goals.
6-inch Egg White & Cheese on Multigrain Flatbread
If you’re looking for a healthy breakfast option, the Egg White & Cheese sandwich is a great place to start. It’s made with multigrain flatbread, which contains whole wheat flour. This adds more fiber to your meal and helps keep your blood sugar stable.
According to The Nutrition Twins, this sandwich is both filling and balanced. It only has 350 calories, making it perfect for people who want a light morning meal. The 15 grams of protein help keep you full, and the healthy fats give you steady energy. To make it even better, you can add veggies like spinach or tomatoes.
6-inch Rotisserie-Style Chicken Sandwich
The Rotisserie-Style Chicken sandwich is a favorite among nutrition experts. It uses real, tender chicken without a lot of processing. You get 26 grams of protein with only 350 calories, which makes it a great choice for lunch or dinner.
Mary Sabat says this sandwich supports muscle health and helps keep you full for hours. The fat content is moderate, and there are no trans fats, which is good for your heart. The only thing to watch out for is the sodium, which is a bit high at 960 milligrams. Still, it’s a much better option than many other fast food meals.
6-inch Oven-Roasted Turkey Sandwich
One of the healthiest picks on the Subway menu is the Oven-Roasted Turkey sandwich. It’s light, simple, and packed with lean protein. With only 260 calories and 3 grams of fat, it’s ideal for people trying to eat fewer calories and less fat.
Sabat and The Nutrition Twins agree this sub is a solid choice. It contains 19 grams of protein, which helps with muscle repair and keeps your hunger in check. To make it even healthier, skip the mayo and go with mustard instead. Add extra veggies and pair it with a side salad to boost your fiber and nutrients.
6-inch Veggie Delite
If you don’t eat meat or just want a lighter meal, the Veggie Delite is a top pick. It’s low in calories and fat, with only 220 calories and 2.5 grams of fat per sub. You still get 10 grams of plant-based protein and 4 grams of fiber.
Mary Sabat says this sandwich is great for heart health. The sodium is much lower than other subs at just 360 milligrams. This makes it a smart option for people watching their salt intake. Load it up with all the veggies available, and you’ll feel satisfied without feeling heavy.
Grilled Chicken on Mini Multigrain Whole Wheat
For a smaller, balanced sandwich, the Grilled Chicken on Mini Multigrain Whole Wheat is a smart choice. It offers a nice mix of protein and fiber. The chicken is lean and low in calories, while the bread provides whole grains.
The Nutrition Twins say this sub works especially well for people with diabetes. It has only 24 grams of carbs and contains fiber to help control blood sugar. Add extra veggies like spinach, onions, and sweet peppers to make it more filling. A side salad with vinegar dressing can also add flavor without extra calories.
6-inch Roast Beef Sandwich
If you like beef, the Roast Beef sandwich is a surprisingly healthy option. It has 350 calories and gives you 26 grams of protein. That’s great for staying full and supporting muscle health.
Mary Sabat points out that while the sodium is slightly high at 990 milligrams, it’s still better than many other meat-based subs. When you combine this sandwich with whole grain bread and lots of veggies, it becomes a hearty and balanced meal. It’s also a good choice after a workout.
Tips to Make Your Subway Order Even Healthier
- Choose whole wheat or multigrain bread for more fiber
- Skip creamy sauces like mayo and ranch
- Add extra vegetables like spinach, cucumbers, and tomatoes
- Go easy on cheese or pick low-fat options
- Avoid chips or cookies and choose apple slices or water instead
Even small changes can make a big difference in how your body feels after eating. You can enjoy fast food without guilt by making smarter choices.
FAQs About Healthy Subway Sandwiches
Are Subway sandwiches good for weight loss?
Yes, if you choose the right ones. Stick to lean meats, lots of veggies, and skip high-fat sauces. Keeping your sandwich under 400 calories can support your weight loss goals.
What is the lowest-calorie sandwich at Subway?
The 6-inch Veggie Delite is one of the lowest, with just 220 calories. It’s great for a light meal or snack.
Is Subway healthier than other fast food chains?
In many cases, yes. Subway offers more fresh veggies and customizable options. But it still depends on what you order.
Should I avoid bread at Subway?
Not necessarily. Choosing multigrain or whole wheat bread adds fiber and helps with digestion. Avoid white bread if you want to stay full longer.
Can I make a footlong sandwich healthy?
It’s possible, but keep an eye on calories and sodium. You can eat half now and save the other half for later.
Final Thoughts on Healthy Subway Sandwiches
Not every item at Subway is good for your health, but with the right choices, you can enjoy a tasty and balanced meal. These 6 Subway sandwiches dietitians say are actually healthy give you the best of both worlds—flavor and nutrition.
Next time you’re at Subway, remember this list. Choose lean proteins, go big on veggies, and avoid extra sauces. With just a little planning, you can stick to your health goals and still eat out.
Eating well doesn’t mean giving up convenience. It means knowing what to look for and making smart decisions. Subway makes that easier than most fast food chains, and that’s something worth celebrating.
