What are the healthy subway options?

In this brief guide, we will answer the query, “What are the healthy subway options?”. We will also discuss these healthy subway options along with their nutritional composition and ingredients used while making them.

What are the healthy subway options?

The healthiest subway options are mostly the ones made with cucumbers, spinach, lettuce, tomatoes, onions, bell peppers, banana peppers, jalapenos, avocado, sweet onion dressing, vinegar, and mustard.  

Subway is no doubt a delight for all the sandwich lovers out there, let’s discuss some of the healthy options you can choose from a pool of sandwiches with different flavors and ingredients:

Rotisserie-Style Chicken Sub

This is one of the newer items on the subway menu. It is prepared on a six-inch wheat sub with chicken and lots of veggies. You’ll find pulled chicken, cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes on this sandwich. 

It contains only 350 calories, 670mg of salt, 7g of sugar, and 6g of fat, which is quite healthy if you ask me. You should go for the light mayonnaise for your condiment which adds 50 calories and 100mg of salt.

Veggie Delight 

The Veggie Delight sandwich is an ideal option especially for vegetarians because it only has 230 calories, 280mg of sodium, 2.5g of fat, and 7g of sugar. 

This is quite impressive considering it’s stuffed with cucumbers, green peppers, lettuce, onions, spinach, and tomatoes on wheat bread. Adding cheese raises the fat and sodium levels, but a splash of Subway’s oil and vinegar dressing adds only 45 calories and no sodium to this veggie medley.

Sweet Onion Chicken Teriyaki

The Sweet Onion Chicken Teriyaki is also one of Subway’s healthiest sandwiches. This sandwich is made with some Chicken Teriyaki chunks, provolone, lettuce, red onion, tomato, pickle, yellow peppers, bell pepper, spinach, olives, jalapeno, and a squeeze of sweet onion sauce. With all these flavorful ingredients, it’s only 269 calories total.

Black Forest Ham

It is another healthy option you can go for if you love ham. It’s flavorful, fresh, and most importantly only 290 calories. It is nutritious and low in calories, there’s no reason for you to not like it. It is recommended to use honey mustard, which is low in calories and adds a sweet twist to your salty sub.

Subway club 

The Subway Club is a fantastic delight for all meat lovers out there. It combines juicy turkey breast, roast beef, and black forest ham into one delicious sandwich for you to enjoy. Not only is it delicious, but also very healthy with only 310 calories.

Roast beef

The roast beef sub from Subway is the perfect combination of meat and veggies. It is packed with cucumbers, lettuce, green peppers, onions, spinach, and tomatoes. 

A six-inch serving contains only 320 calories, 5g of fat, and 670mg of salt, so you can easily modify it with cheese or a condiment. Swiss is the best option for cheese as it has only 50 calories and 30mg of salt. However, you can also add honey mustard, light mayonnaise, sweet onion sauce, yellow mustard, or barbecue sauce without going over the 350-calorie limit.

Rotisserie Chicken

With fresh chicken and crunchy veggies on wheat bread, the Rotisserie Chicken is one of the healthiest Subway sandwiches. It has only 350 calories and 29 grams of protein. If you’re looking for something with low calories, but healthy and delicious at the same time, this one’s for you.

Turkey breast

The Fresh Fit menu includes the Turkey Breast sandwich. With 280 calories and 18 grams of protein, this is an excellent choice for a healthy lunch. Order any of these nutritious sandwiches the next time you’re at Subway for a great, satisfying dinner.

Egg and cheese

You can’t get a better combination than egg and cheese for your breakfast. They are high in proteins and very filling. So, this multigrain flatbread topped with egg whites, cheese, spinach, and tomatoes will get you through the rest of your hectic schedules. What’s more, this sandwich has only 380 calories.

You can find more details on the nutritional composition of different items on the subway here.


In this brief guide, we have answered the query, “What are the healthy subway options?”. We have also discussed these healthy subway options along with their nutritional composition and ingredients used while making them.