Discover the 11 Healthiest Items at Subway in 2025

Subway is a fast food chain that has been around for decades, but how do we know if what we’re putting into our bodies is even remotely healthy? There has been media coverage detailing what has been coined the 'Subway Diet,' where individuals have lost weight by sticking to a Subway sandwich-only diet. So, it can’t be all bad, can it? 

In this article, we’ll take a deep dive into determining what makes a meal at Subway healthy, what to avoid and you’ll also discover the 11 healthiest items at Subway.

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• Is Subway Healthy?
• 11 Healthiest Subway Menu Items To Try

Is Subway Healthy?

Determining whether Subway is healthy or which dishes are the healthiest items at Subway depends on several factors. You have to consider the ingredients that go into each item. While Subway offers fresh vegetables, lean meats and wholegrain bread options (which can contribute to a balanced and nutritious meal), not all menu items are equally healthy, as some contain higher levels of sodium, added sugars or unhealthy toppings.

That’s not to say that all hope is lost; if you practice mindful ordering, you can ensure that your order is at least one of the healthiest items at Subway and you’ll even discover how to start eating healthy. Here are five tips for making more nutritious choices at Subway.

1. Swap Meat for More Veggies

When you substitute extra meat with extra veggies, you reduce saturated fat and cholesterol intake. At the same time, you increase your intake of fiber, vitamins and minerals from the fresh vegetables. This is a win-win and an easy way to make your meal one of the healthiest items at Subway. 

2. Go for Lean Protein

An excellent way to ensure your meal item is nutritious and falls under the list of healthiest items at Subway is to opt for lean meats like ham, turkey and rotisserie chicken instead of calorie-dense options like pepperoni and meatballs. Going for lean meat is a healthier choice because it contains less saturated fat, which is often linked to heart disease and other health issues.

3. Avoid High Calorie Condiments 

You’d be surprised how many additional calories you’re carelessly adding to your menu item depending on which condiment you choose. To avoid a meal made up of empty calories, opt for olive oil or vinegar, two of the healthiest items at Subway. Olive oil provides heart-healthy fats and vinegar adds flavor without excess calories or added sugars.

4. Opt for Wholegrain Bread

When you order your Subway sandwich, make sure to choose a bread that’s wholegrain over white bread. Some of the healthiest items at Subway are made using the Hearty Multigrain Bread. The multigrain options contain more fiber, vitamins, minerals and help promote better digestion. 

5. Split Your Subway Sandwich 

The next time you’re at Subway, why not split your sandwich with a friend? That way, you can practice portion control and reduce excess calorie intake while still allowing yourself to enjoy your delicious Subway sandwich. This simple tip can make a world of difference especially if you didn’t order one of the healthiest items at Subway.

11 Healthiest Subway Menu Items To Try

Curious to know what the healthiest items at Subway are? Dive into this carefully selected roundup detailing the 11 healthiest items at Subway. These options will provide you with a nutritious and delicious dining experience.

1. Roast Beef Sub

You might be surprised to find out that roast beef is leaner compared to many other meat options on the Subway menu, providing a decent helping of protein that contributes to a balanced diet. This makes the Roast Beef Sub undoubtedly one of the healthiest choices for a Subway breakfast, allowing you to truly indulge in it, one bite at a time. To make the sandwich even healthier, make sure to order your Roast Beef Sub on wholegrain bread. 

2. Chicken Noodle Soup

One of the healthiest Subway menu items isn’t actually a sandwich, but a soup. Subway releases their chicken noodle soup on a seasonal basis, usually to welcome in the colder fall season. If you’re lucky enough to get your hands on this comforting item, you’ll be blessing your body with essential nutrients from the chicken, vegetables and broth. It’s an excellent choice if you’re seeking a lighter, lower-calorie meal option from Subway to warm up on a chilly day.

3. Veggie Delite

The Subway Veggie Delite sandwich is a healthy alternative because you can pack it full of fresh vegetables that provide essential vitamins, minerals and fiber while remaining significantly lower in calories and saturated fat compared to other menu items. If you’re feeling peckish, you might consider customizing your Veggie Delite with the addition of lean protein options to help keep you feeling fuller for longer.

4. Oven-Roasted Turkey

Turkey is an excellent source of lean protein and with up to 20 grams of protein, the oven-roasted turkey from Subway does not disappoint. It is made up of turkey slices and vegetables. You can order this sandwich as a sub or you can get it as a wrap; both versions are among the healthiest items at Subway.

5. Black Forest Ham

If your goal is to reduce your fat intake, then you don’t want to overlook the Black Forest ham on the menu. It’s a simple sandwich made up of delicious ham and vegetables, including cucumbers, tomatoes and lettuce. This sandwich is leaner and lower in saturated fat compared to other proteins available. It proves that you can still fuel your body with wholesome ingredients from the healthiest items at Subway without compromising on taste.

6. Rotisserie-Style Chicken

Another sandwich that you have to check out in your search for the healthiest items at Subway is the rotisserie-style chicken. You’d be surprised to learn that this sandwich is much healthier compared to its grilled chicken counterpart. Subway's grilled chicken is prepared with caramelized sugar, modified potato starch, sodium phosphate and more, whereas the Rotisserie-Style Chicken sandwich does not have any added extras. 

7. Turkey Cali Club

The Turkey Cali Club offers a fresh take on the classic turkey sub. This sandwich is considered one of the healthiest items at Subway because it features multigrain bread packed with deli-thin oven-roasted turkey, hickory-smoked bacon, BelGioioso mozzarella cheese, mayonnaise and spinach. It also includes a mouthwatering smashed avocado spread, ensuring you don’t miss out on your daily intake of healthy fats. 

Keep in mind that the sodium level in this sandwich is high, so opting for a six-inch sub is recommended or you can share a footlong with a friend. Nonetheless, in the grand scheme of things, it’s still one of the healthiest items at Subway. 

8. Roast Beef Protein Bowl

With up to 30 grams of protein and only seven grams of fat, the Roast Beef Protein Bowl is one of the healthiest items at Subway. This bowl consists of a bed of lettuce topped with vegetables, roast beef, cheese, avocado and a dressing (ideally choose one that’s low-calorie). Whether it's a hectic day, a post-workout refuel or a craving that won't quit, this bowl provides the perfect balance of convenience and nutrition.

9. Turkey Mini Sub

Ever been curious about what’s on the kids' menu? Well, now's your chance to find out. The Turkey Mini Sub from Subway is available on the kids’ menu. It's a healthier alternative to Subway's other high-calorie sandwiches and can definitely be counted among the healthiest items at Subway. This kids menu sub is ideal because it provides a smaller portion size to help you control your calorie intake and it features lean turkey as the main protein source. As we know, turkey is low in saturated fat and calories, making it a heart-healthy protein source.

10. Veggie Patty Sandwich

Subway ensures everyone feels taken care of by providing a vegetarian menu item in the form of the Veggie Patty sub. Based on the ingredients in the patty alone, it's definitely one of the healthiest items at Subway. The Veggie Patty is filled with mushrooms, onions, carrots, black olives and bell peppers, making this sandwich deliciously nutritious. It’s a great choice for vegetarians and meat-eaters alike.

11. Veggie Patty Salad

Similar to the Veggie Patty sub, the Veggie Patty salad is made up of the same healthy ingredients minus the bread, which again makes it one of the healthiest items at Subway. By removing the bread, this dish becomes even healthier, as the focus is now on the high-protein and fiber-packed Veggie Patty and vegetables. Add a topping of your choice of condiment and you’re good to go!

Subway provides a diverse range of nutritious choices tailored to different dietary preferences and health goals. From protein-packed sandwiches to chicken noodle soup, you can find some of the healthiest items at Subway, ensuring there's something for everyone looking to make healthier choices while still enjoying fast food.

Using this list of the 11 healthiest items at Subway as a guide, you can feel confident in your choices anytime, anywhere. Whether it's for a quick lunch break or a post-workout refuel, Subway remains a convenient and accessible option and the experience doesn’t have to be an unhealthy one.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.