What’s the healthiest Subway sandwich for weight loss?

This Subway sandwich is the perfect pick-me-up for weight-conscious snackers

Different Subway sandwiches

Are you trying to lose weight but craving a fast-food sandwich? Subway’s got you covered. Compared to other fast-food restaurant chains, Subway offers a broader selection of healthy menu items, including sandwiches that are low in calories and sugar but are a decent source of fiber and protein.

What’s the healthiest Subway sandwich for a weight-loss diet?

If you’re cutting down your calorie intake but your taste buds are longing for a Subway treat, give in to your cravings and order the chain’s Veggie Delite. According to Subway’s website, the Veggie Delite, by default, comes with 9-grain wheat bread and contains cucumbers, green peppers, lettuce, red onions, spinach, tomatoes, and optional cheese.

Subway Veggie Delite
Wondering what’s the best Subway sandwich for weight loss? This is it: Subway’s Veggie Delite.

Food website Spoon University called Veggie Delite the “healthiest Subway sandwich,” as it doesn’t come with meat and is only loaded with different kinds of vegetables. Without cheese, the sandwich only contains 230 calories, making it the perfect fast-food item for those looking for a guiltless pick-me-up.

Low-calorie intake helps with weight loss, and with Veggie Delite’s small calorie count, it’s no question that it’s the best Subway sandwich for a weight-loss diet plan.

10 Healthiest Subway Sandwiches

Different Subway sandwiches
Different Subway sandwiches

Subway offers a variety of other sandwich options, but the overall healthiness of a sub can depend on factors such as portion size and choice of toppings.  According to experts, some of the healthiest Subway sandwiches include the Veggie Delite, Turkey Breast, Roast Beef, and Black Forest Ham. These sandwiches are low in calories and fat, while still providing a good balance of nutrients. Read on to know more about the 10 healthiest sandwiches at Subway according to dietitians.

1. Veggie Delite Sandwich

As mentioned above, this sandwich is a great option for vegetarians and vegans, as it is made with all vegetables. You can add a variety of vegetables to your sandwich, such as lettuce, tomatoes, cucumbers, onions, peppers, and spinach. It can be made on whole wheat bread and you can also choose a low-fat dressing, such as mustard or vinegar.

2. Turkey Breast Sandwich

Made with lean turkey breast, this sandwich is low in fat and calories, making it one of the healthiest Subway sandwiches for you to order. Opt for whole wheat bread and load it up with plenty of vegetables.

3. Rotisserie-Style Chicken Sandwich

One of the healthiest Subway sandwiches, this sub features tender chicken breast and is relatively low in fat. Choose whole wheat bread and add plenty of veggies for added nutrition.

4. Oven-Roasted Chicken Sandwich

Similar to the rotisserie-style chicken, this option provides a lean source of protein. Customize it with your choice of vegetables and whole-wheat bread.

5. Sweet Onion Chicken Teriyaki Sandwich

While this sandwich has a sweet and savory flavor profile, it can still be a healthier option. Opt for whole wheat bread and ask for less sauce to reduce the sugar content.

6. Carved Turkey Sandwich

Made with thinly sliced turkey, this sandwich is a good source of lean protein. Load it up with veggies and choose whole wheat bread.

7. Black Forest Ham Sandwich

This sandwich features lean ham, and when paired with whole wheat bread and vegetable toppings, it can be one of the healthiest options at Subway.

8. Subway Club Sandwich

Made with a combination of turkey breast, roast beef, and ham, this sandwich provides a good amount of protein. Opt for whole wheat bread and go light on high-fat condiments.

9. Steak and Cheese Sandwich

While it’s higher in calories and fat compared to some other options, you can make it healthier by choosing whole wheat bread, loading up on veggies, and avoiding high-fat dressings or sauces.

10. Tuna Sandwich

Subway’s tuna sandwich is a good source of omega-3 fatty acids, making it one of the healthy sandwiches from the fast-food chain. Pair it with whole wheat bread and load up on vegetables for added nutrition.

Remember, the nutritional content of a Subway sandwich can vary based on the size, bread type, and choice of toppings. Pay attention to portion sizes, choose whole grains, and load up on fresh vegetables to make your sandwich even healthier.

Which Subway bread has the lowest calories?

Subway offers a variety of bread options, but the ones with the lowest calorie count are the 9-Grain Wheat Bread and the Italian White Bread. A 6-inch serving of each bread only contains 180 calories. That’s 40 fewer calories than the Flatbread and Italian Herbs & Cheese, which are two of the most calorie-packed bread options at Subway.

How Subway Prepares Bread

Does Subway have low-carb wraps?

Most Subway wraps are packed with 50-plus grams of carbohydrates, which is off the charts for carb counters. But in 2004, the chain introduced the Atkins-Friendly Turkey and Bacon Melt Wrap and the Atkins-Friendly Chicken Bacon Ranch, which only had 11 and 8 net grams of carbohydrates, respectively.

According to Chron, the secret of these low-carb wraps is the wrap itself, which is a 6-inch tortilla made from wheat gluten, cornstarch, oats, sesame flour, and soy protein. This flat, round bread substitute only had 5 net grams of carbohydrates.

Subway Sandwich / Atkins - Atkins-Friendly Wraps Commercial 2004

Which is healthier: Subway wrap or Subway bread?

Subway menu items ordered with bread are generally healthier than wraps, as Subway sandwiches contain lower calories, carbohydrates, and sodium than Subway wraps.

According to Subway, a regular wrap at the chain contains 300 calories, 8 grams of fat, 690–780 milligrams sodium, 48–50 grams of carbs, and 8 to 9 grams of protein. For comparison, a 6-inch portion of the 9-grain wheat bread at Subway contains 210 calories, 2 grams of fat, 270 milligrams of sodium, 40 grams of carbs, and 8 grams of protein.

Is Subway healthier than McDonald’s?

Menu-wise, Subway offers a wider selection of healthy food options than McDonald’s. For instance, Subway has more low-calorie sandwich options than McDonald’s and even allows customers to pile on as many veggies as they want on their orders.

However, even though Subway offers more healthy options, it doesn’t necessarily mean that customers who order food at Subway take advantage of these healthier options. In fact, a study published in the Journal of Adolescent Health in 2013 found that despite Subway being marketed as healthy, adolescents are still likely to purchase just as many calories at Subway as at McDonald’s.

Conducted in May 2011, the study found that adolescents aged 12 to 21 years of age in South Los Angeles purchased 1,038 calories at McDonald’s and 955 calories at Subway. According to the authors of the research, the difference between the two numbers was not statistically significant.


Is a sandwich from Subway considered fast food?

Yes, Subway sandwiches are considered fast food. They are made quickly and are often consumed on the go. However, some people consider Subway a healthy fast food chain, as it is known for offering a healthier alternative to traditional fast food, with a focus on fresh ingredients and customizable options.

Which Subway sandwich is the best for meat lovers?

For meat lovers, the best Subway sandwich options are the Subway Club, the Sweet Onion Chicken Teriyaki, the Rotisserie-Style Chicken, and the Turkey Breast and Black Forest Ham. These sandwiches offer a variety of flavorful and protein-packed meats like turkey, chicken, ham, and roast beef.

What are some popular toppings for Subway sandwiches?

Some popular toppings for Subway sandwiches include lettuce, tomatoes, onions, pickles, olives, cucumbers, and peppers. These fresh veggies add crunch and flavor to your sandwich without adding too many calories.

How many calories are in a 6-inch Subway sandwich?

The number of calories in a Subway six-inch sandwich can vary depending on the type of bread, protein, and toppings you choose. On average, a 6-inch Subway sandwich contains around 320 calories.

Sources: Spoon University, Mashed, FastFoodNutrition.org, Chron, Eat This, Not That, Journal of Adolescent Health
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