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Subway Nutrition: Which Options Are Actually Healthy?

Medically Reviewed on 8/16/2022
Subway Nutrition: Which Options Are Actually Healthy
Here are some of the healthiest options at Subway that have earned the Heart-Check Certification according to the American Heart Associated (AHA)

Subway offers a variety of options that are healthier than other fast food restaurants, but it depends on which choices you select.

Here are nutrition facts for some healthy options at Subway.

Healthy options at Subway

Below are some of the healthiest options at Subway that have earned the Heart-Check Certification according to the American Heart Associated (AHA).

Keep in mind that the following information is obtained from sources that may differ in their content from time to time.

Table 1. Healthy Subway sandwiches
Sandwich Calories Fat (in grams) Sodium (in mg) Protein (in grams) Fiber (in grams) Sugar (in grams) Carbs (in grams)
Six-inch Vveggie Delite sandwich 230 2.5 280 8 5 7 44
Six-inch rotisserie-style chicken sandwich 247 6 550 29 5 7 45
Six-inch turkey breast sandwich 280 3.5 760 18 5 7 46
Six-inch black forest ham sandwich 290 4.5 800 18 5 8 46
Six-inch roast beef sandwich 320 5 670 25 5 7 45
Six-inch subway club sandwich 310 4.5 850 23 5 8 45
Six-inch sweet onion chicken teriyaki sandwich 370 4 770 25 5 16 58
Six-inch oven-roasted chicken sandwich 320 5 610 23 5 8 46

Table 2. Healthy Subway salads
Salad Calories Fat (in grams) Sodium (in mg) Protein (in grams) Fiber (in grams) Sugar (in grams) Carbs (in grams)
Veggie Delite salad 50 1 75 3 4 6 9
Oven-roasted chicken breast salad 130 2.5 280 19 4 6 9
Black forest ham salad 110 3 600 12 4 8 11
Roast beef salad 140 3.5 460 19 4 7 10
Subway club salad 140 3.5 640 18 4 7 11

Table 3. Subway menu items with 6 grams of fat or less
Menu item Serving (in grams) Calories Fat (in grams) Cholesterol (in mg) Sodium (in mg) Carbohydrates (in grams) Protein (in grams) Dietary fiber (in grams)
Veggie Delite wrap 159 210 5.0 0 610 37 7 3
Salads
Ham 378 120 3.0 20 840 14 12 4
Oven-roasted chicken 392 140 2.5 50 400 11 19 4
Roast beef 378 1,220 3.0 15 480 12 13 4
Subway Club 411 150 4.0 35 840 14 18 4
Turkey breast 378 120 3.0 25 790 13 12 4
Turkey breast and ham 322 60 1.0 0 75 14 14 4
Veggie Delite 322 30 1.0 0 75 11 3 4
Sandwiches
Ham, six inches 223 290 5.0 20 1,260 47 18 4
Chicken breast, oven-roasted, six inches 237 310 5.0 25 830 48 24 5
Roast beef, six inches 223 290 5.0 15 900 45 19 4
Subway Club, six inches 256 320 6.0 35 1,290 47 24 4
Sweet onion chicken teriyaki, six inches 279 370 5.0 50 1,200 47 24 4
Turkey breast, six inches 223 280 4.5 20 1,000 46 18 4
Turkey breast and ham, six inches 233 290 5.0 25 1,210 47 40 4
Veggie Delite 167 230 3.0 0 500 44 9 4
Mini subs
Ham 137 180 3.0 10 710 30 11 3
Roast beef 146 190 3.5 15 600 30 13 3
Turkey breast 146 190 3.0 15 670 31 12 3

What are the least healthy Subway options?

Table 4: Least healthy Subway meals
Menu item Calories Fat Sodium
Six-inch chicken and bacon ranch melt sandwich 610 30 grams 1,290 mg

Six-inch chicken Caesar melt sandwich

 540 24 grams 940 mg

Chicken and bacon ranch salad

 540 40 grams 1,290 mg
Mega melt omelet on six-inch flatbread 600 31 grams 1,890 mg

How to choose healthy Subway options

Some general guidelines for choosing healthy Subway options include the following:

  • Avoid the footlong sandwiches and opt for six-inch sandwiches
  • Check for the sodium and fat content
  • Skip the soda and opt for unsweetened tea or water
  • Avoid chips and get a bag of apples, raisins, or yogurt
  • Load up on veggies and limit the amount of meat
  • Opt for spinach instead of iceberg lettuce
  • Look out for extra sauces and dressings to avoid adding calories

SLIDESHOW

Foods That Aren't as Healthy as You Think See Slideshow

What is a Heart-Check Certification?

According to the Heart-Check Certification program, the nutritional requirements for a heart-healthy recipe are as follows:

Appetizers, soups, salads, side dishes, muffins/quick bread, and yeast bread

One cup of this item should have the following nutrition facts to pass the Heart-Check Certification program:

  • Calories: Less than 250 calories (inclusive of salad dressing)
  • Saturated fat:
    • Less than two grams if it contains nonmeat/fish/seafood
    • Less than three grams if it contains meat/fish/seafood
  • Trans fat: Less than 0.5 grams of trans fat and no partially hydrogenated oils (PHOs) or ingredients that contain PHOs
  • Sodium: Less than 240 mg
  • Added sugar: Less than two teaspoons

Main dish, entrée salads, and entrée soups

One-dish meals should have the following nutrition facts:

  • Calories: Less than 500 calories
  • Saturated fat: Less than 3.5 grams
  • Trans fat: Less than 0.5 grams of trans fat and no PHOs or ingredients that contain PHOs
  • Sodium: Less than 600 mg
  • Added sugar: Less than 2 teaspoons

Desserts

Desserts should have the following nutrition facts:

  • Calories: Less than 200 calories
  • Saturated fat: Less than 2.0 grams
  • Trans fat: Less than 0.5 grams of trans fat and no PHOs or ingredients that contain PHOs
  • Sodium: Less than 240 mg
  • Added sugar: Less than 2 teaspoons

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Medically Reviewed on 8/16/2022
References
Image Source: iStock image

https://www.encyclopedia.com/science/encyclopedias-almanacs-transcripts-and-maps/subway-diet

https://order.subway.com/en-US/MenuNutrition/Nutrition

https://www.heart.org/en/healthy-living/company-collaboration/heart-check-certification/heart-check-certified-recipes/heart-check-recipe-certification-program-nutrition-requirements
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