The 11 Healthiest Subway Options, According to Registered Dietitians

Per order: 260 calories, 23g carbs, 3g fiber, 11g sugar, 35g protein, 4g fat, 2g saturated fat, 740 mg sodium

No Bready Bowls are Subway’s option for turning the stuffing of any footlong sub into a high-protein, lower-carb bowl. However, the Grilled Chicken No Bready Bowl is one of the few bowls Subway offers that isn’t a sodium bomb.

On its own, the meal is a bit bland. But it’s also low in calories (at 200 calories per bowl), leaving plenty of room in the calorie budget to add on a sauce. “For a lower-calorie sauce option go with the Sweet Onion Teriyaki which brings the total to 260 calories,” says registered dietitian Alix Turoff, M.S., R.D.

Per order: 310 calories, 42g carbs, 5g fiber, 8g sugar, 25g protein, 5g fat, 2g saturated fat, 790 mg sodium

The Roast Beef sub has a surprisingly solid protein-to-fat ratio (5g fat), on par with the Rotisserie-Style Chicken Sandwich (6g fat), and certainly better than the Tuna Salad (25g fat) and Italian Salami (24g fat).

The sandwich also packs 25 grams of protein. Consuming at least 20 grams of protein in a meal is ideal for building lean body mass, which is important for metabolic health (4). Take a pass on mayo in favor of mustard or a touch of honey mustard, and “add as many veggies as you like to pack in more fiber,” says Turoff.

Per order: 260 calories, 28g carbs, 12g fiber, 8g sugar, 9g protein, 14g fat, 2g saturated fat, 610 mg sodium

You can turn any classic Subway sandwich into a salad, including the newest plant-based item: the veggie patty. Made with ingredients like soybeans, oat bran, mushrooms, and peas, the veggie patty is your best option for fiber (12g fiber) on the Subway menu.

That said, we’d recommend at least 20 to 30 grams of protein for a meal, and the veggie patty only brings 9 grams of protein to the mix. To upgrade the protein, consider ordering an extra veggie patty and a sprinkle of mozzarella. Turoff recommends adding smashed avocado for a boost of healthy fat and fiber, and “ask for red wine vinegar and mustard so you can make your own dressing.”

Per order: 380 calories, 43g carbs, 7g fiber, 6g sugar, 26g protein, 13g fat, 3g saturated fat, 890 mg sodium

Let’s be honest, we love cold cuts, but juicy Rotisserie-Style Chicken is even better. This sub has half the amount of fat and calories as the Buffalo Chicken. In fact, it runs lighter on calories and saturated fat than most fast food options. Since it’s particularly light on fat as it comes, request smashed avocado to load up on healthy fats and flavor. “For more protein, you can order 50 percent more, which will add 50 calories and 8 grams of protein, or double which will add 90 calories and 15 grams of protein,” says Turoff.

Per order: 430 calories, 54g carbs, 3g fiber, 4g sugar, 32g protein, 10g fat, 2g saturated fat, 1540 mg sodium

The overall macro balance (carbs, fats, and protein) of this wrap makes it a good option for recovering after a hard workout. The high protein content (32 grams) will help build muscle, while the carbs and fats will help replenish energy stores and reduce inflammation. Load it up with bright veggies like spinach, tomato, and crunchy bell peppers for a boost of micronutrients.

Just watch the sodium: Subway’s wraps are higher in sodium than many of the other bread options they offer. “Order it as a flatbread to cut 140 calories and 220 mg sodium,” says Turoff.

Per order: 390 calories, 45g carbs, 2g fiber, 4g sugar, 23g protein, 12g fat, 4g saturated fat, 1110 mg sodium

For an easy breakfast in a pinch, start your day with this protein-packed sandwich. The nutrition stats are better than the majority of fast food breakfast meals, which are typically higher in calories, saturated fat, and sugar and lower in protein.

One study found that consuming sufficient amounts of protein at breakfast might be more important for increasing muscle size and function than at other times of the day (5). Don’t forget to add on veggies like you would with any other Subway sub.

Per order: 500 calories, 42g carbs, 2g fiber, 5g sugar, 31g protein, 23g fat, 7g saturated fat, 1330 mg sodium

As delicious as they are, the Subway Series sandwiches are best approached with caution. A foot-long sandwich can easily shoot past the 1000 calorie mark, so stick to the six-inch. The Titan Turkey is the exception.

The sandwich is stacked high with lean turkey, and thus, quality protein. You also get double the provolone cheese, along with lettuce, tomatoes, red onions, and mayonnaise served on their Artisan Italian bread. To make it healthier, sub in multigrain bread, swap the mayo for mustard, and add spinach instead of lettuce, says registered dietitian Mandy Enright, M.S., R.D.

Per order: 280 calories, 42g carbs, 4g fiber, 7g sugar, 19g protein, 5g fat, 1g saturated fat, 780 mg sodium

You won’t find a lower-calorie sub on the menu than this 270-calorie classic. “This particular sub has been my top Subway recommendation for years because it is one of the lowest in calories, saturated fat, and sodium compared to many of the other sandwich options,” says Enright. She recommends adding 50 percent more ham for an extra five grams of protein, and mustard or vinegar for a zesty, no-calorie kick. 

Per order: 360 calories, 21g carbs, 4g fiber, 6g sugar, 21g protein, 22g fat, 8g saturated fat, 800 mg sodium

On a cold day, the Beef Chili with Beans isn’t a bad option. An eight-ounce serving of hearty soup provides the most protein (21 grams) and calories (360) of all of the soup sides. Which means it can serve more as a main than a side. Order it with a side salad to make it a meal.

Per order: 410 calories, 42g carbs, 3g fiber, 5g sugar, 21g protein,18g fat, 4g saturated fat, 790mg sodium

Another grand slam on the Subway Series menu is the Homestyle Chicken Salad, clocking in at just over 400 calories and 790mg of sodium. The chicken salad is already mixed with mayo and comes loaded with veggies including lettuce, spinach, tomatoes, cucumbers, and onion. “Swap the Artisan Italian bread for multigrain and skip the cheese to keep the sodium and saturated fat content down,” says Enright. Ask for a sprinkle of black pepper or oregano for a low-cal flavor punch.

Per order: 160 calories, 21g carbs, 1g fiber, 2g sugar, 10g protein, 4g fat, 2g saturated fat, 550mg sodium

This slider is perfect for a little pick-me-up between meals. Just one slider will get you 10 grams of protein for 160 calories. For a meal, double up to get at least 20 grams of protein—this amount of protein will help you feel full and boost muscle growth.

Per order: 1480 calories, 94 g carbs, 6g fiber, 14g sugar, 80g protein, 88g fat, 28g saturated fat, 4180 mg sodium

They don’t call this Subway Series sub “The Beast “for nothing. It’s piled high with half a pound of a variety of meats including pepperoni, salami, turkey, ham, and roast beef. It also doubles down on condiments: mayo and MVP Vinaigrette. “At almost 1500 calories for a whole footlong, this sub has almost two days’ worth of sodium and not much redeeming nutritional value—even if you sub multigrain bread and a lower calorie condiment, and add on more veggies,” says Enright. Do yourself a favor and choose one of the healthier options above, or split this sandwich with a friend (or two).