Subway Nutrition Facts and Healthy Menu OptionsClick on the screen below and scroll down to explore Subway nutrition facts. There’s also a link below so you can download or print this file. At the bottom of this page you’ll see our recommendations for the healthiest menu options Subway has to offer. Healthiest Menu Options: Subway has made great strides in recent years to introduce healthier menu options. They offer several sandwiches with 6 grams of fat or less and you can load as many veggies as you want on top of them. Always choose whole wheat bread, no cheese, lots of veggies, and either honey mustard, red wine vinaigrette, sweet onion, vinegar, or light mayo if you prefer a sauce on your sub. Here are some of their healthiest choices (note: subs below include wheat bread, no cheese or sauce, lettuce, tomatoes, onions, green peppers, and cucumbers). • Oven Roasted Chicken Breast: 320 calories, 4.5g fat, 1g saturated fat, 750mg sodium • Veggie Delight: 230 calories, 2.5g fat, .5g saturated fat, 410mg sodium • Turkey Breast: 280 calories, 3.5g fat, 1g saturated fat, 920mg sodium • Turkey Breast & Ham: 300 calories, 4g fat, 1g saturated fat, 1140mg sodium • Ham: 290 calories, 4.5g fat, 1g saturated fat, 1200mg sodium • Roast Beef: 310 calories, 4.5g fat, 1.5g saturated fat, 840mg sodium • Subway Club: 320 calories, 5g fat, 1.5g saturated fat, 1160mg sodium • Sweet Onion Chicken Teriyaki: 380 calories, 4.5g fat, 1g saturated fat, 1010mg sodium BOTTOM LINE: Subway has more healthy menu options than the majority of fast food restaurants. The one thing that they could stand to improve upon is the high sodium content in a lot of their meats; however, overall Subway is at the top of the list of healthiest fast food restaurants.
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