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What Not To Order From Subway If You Want To Eat Healthy


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Subway may be most well known for its Subway diet for weight loss. Several customers claimed they could eat turkey breast sandwiches and veggie foot-longs and lose weight. Years ago, Subway introduced its fresh fit menu, which features its healthiest sandwiches from the Subway menu. These healthy sandwiches have 2 servings of veggies, low saturated fat, and 400 calories or less. All fresh fit subs are served as a 6-inch sub on 9-grain wheat bread. These sandwiches automatically come with lettuce, spinach, tomatoes, onions, green peppers, and cucumbers. It also comes with one fresh-fit sauce.

subway sandwich

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The Subway bread that people know and love also expanded its repertoire. They now have multigrain flatbread, 9-grain honey oat, sourdough, and gluten-free bread. Subway was the first restaurant to receive the American Heart Association's heart-check meal certification. This designation allows customers to make healthy choices without knowing the specific nutrition facts.

Subway remains a tried and true fast food destination for those wanting a quick lunch sandwich. Subway has the most locations of any fast-food restaurant, including McDonald's. You can probably find one on almost every corner.

Healthiest Sandwiches From Subway

Subway's Tuna Sandwich

(Photo Illustration by Justin Sullivan/Getty Images)

1. Black Forest Ham

If you want to add cheese, opt for Monterey cheddar or Swiss for less sodium. To keep the carbohydrate level low, opt for light mayonnaise or mustard for your condiment.

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2. Sweet Onion Chicken Teriyaki

What makes this sub healthy is the teriyaki glazed chicken in a fat-free sweet onion sauce. You'll get your fill on whole-grain by ordering this sub on the 9-grain wheat bread.

3. Veggie Delite

This is one of the best menu items for vegetarians and vegans. It's also a great healthy option if you skip the cheese and condiments. We suggest adding guacamole for some protein to keep you feeling full.

4. Subway Club

This club sandwich is a bit more exciting than a plain roast beef sandwich. It's filled with carved turkey, roast beef, and ham. Add in your veggies of choice and this is a filling, but healthy option.

5. Rotisserie-Style Chicken

This is one of the newer subs, made with oven-roasted chicken. It is served on whole wheat bread with a choice of toppings. This sub without any condiments has only 6 grams of fat.

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Subway's Unhealthiest Sandwiches

Close up of Meatball Sub Sandwich with melting cheese.

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1. Chicken and Bacon Ranch Melt

This chicken sandwich provides your entire daily sodium intake in just one foot long. A healthy swap would be the honey mustard chicken salad.

2. Cold Cut Combo

This sandwich is made on Italian bread and piled high with various deli meats, like salami, bologna, and ham. The carbs and sodium from the meats make this extra unhealthy.

3. Meatball Marinara

This meatball sandwich ranks high in calories and added sugar from the marinara sauce. This is also a sodium bomb, with over 900 milligrams without cheese.

4. Italian B.M.T.

Even though it's the best-selling sandwich, it is one of the most unhealthy. It's definitely a once-a-year treat when you want to consume salami, pepperoni, and black forest ham.

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5. Spicy Italian

This is a slightly better option than the B.M.T, but in no way is it healthy. The meat is topped with red onions, green peppers, tomatoes, cucumbers, and lettuce. You can opt to leave off the sauce to save yourself some calories and fat.

READ MORE: 12 Subway Secret Menu Items to Try for Yourself

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