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. Then, make sure to check out 60 Healthy, Low-Calorie Fast-Food Options Under 500 Calories.
“I tend to order Subway when I am on the road and I know this combo is lighter on the calories and saturated fat than most quick service restaurants that I pass on my drives,” says Amidor. “Oftentimes if I eat a sandwich that is fried or has many calories, I may get heartburn and get tired and that is the last thing I want when I am on a road trip with hours ahead of me to drive. Plus, I do have high cholesterol and always try to minimize consumption of saturated fat if possible.”
Another healthy Subway option, according to Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU and author of The Everything Easy Pre-Diabetes Cookbook, is their Rotisserie Style Chicken on toasted hearty multigrain bread stuffed with lettuce, spinach, tomatoes, cucumbers, green peppers, red onions, jalapeños, and banana peppers, with a drizzle of buffalo sauce for extra spice.
“This combo clocks in at 370 calories and 26 grams of protein, and it’s also a good source of fiber,” says Harris-Pincus.
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!
Clocking in at under 300 calories per serving, this sandwich is a low-calorie choice that is a great option when you need something to eat quickly. Load up on the vegetable toppings and enjoy it with a calorie-free beverage for a healthy mid-day meal.
Skipping the meat can help limit the sodium and fat you get in your Subway sandwich. The Veggie Delite clocks in at just 200 calories and provides a whopping 4 grams of fiber per serving.
Kid’s side sandwiches are a great lower-calorie choice that can be a helpful solution if you aren’t incredibly hungry around mealtime.
Subway Roast Beef sandwiches are one of the sandwiches that contains the lowest amount of sodium—which is a great thing! Plus, a 6-inch version contains only 300 calories, making it a great choice for people who are focused on losing weight or cutting calories.
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.