Subway Nutrition Facts and Healthy Menu Options

Subway is one of the best fast food restaurants when it comes to offering healthy menu choices. They were one of the first fast food restaurants to begin posting nutrition information on their menu. Click on the screen below and scroll down to explore Subway nutrition facts. Or, click on the link to 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, and has more healthy choices than most restaurants. Subway restaurants offer several sandwiches with 6 grams of fat or less and you can load as many veggies as you want on top of them. Subway does a great job of posting the calorie counts and nutrition information for their healthier sandwiches ... more restaurants should take note.

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 are 6 inches in length and include no cheese or sauce, 9-Grain Wheat bread, lettuce, tomatoes, onions, and green peppers. Flatbread sandwiches include 6" flatbread, lettuce, tomatoes, onions, green peppers and cucumbers).

• Oven Roasted Chicken Breast: 320 calories, 5g fat, 1.5g saturated fat, 640mg sodium

• Veggie Delight: 230 calories, 2.5g fat, .5g saturated fat, 310mg sodium

• Turkey Breast: 280 calories, 3.5g fat, 1g saturated fat, 810mg sodium

• Turkey Breast & Ham: 280 calories, 4g fat, 1g saturated fat, 820mg sodium

• Ham: 290 calories, 4.5g fat, 1g saturated fat, 830mg sodium

• Roast Beef: 320 calories, 5g fat, 1.5g saturated fat, 700mg sodium

• Subway Club: 310 calories, 4.5g fat, 1.5g saturated fat, 880mg sodium

• Sweet Onion Chicken Teriyaki: 380 calories, 4.5g fat, 1g saturated fat, 900mg sodium

• Oven Roasted Chicken on Flatbread: 330 calories, 7g fat, 1.5g saturated fat, 790mg sodium

• Roast Beef on Flatbread: 330 calories, 7g fat, 2g saturated fat, 840mg sodium

• Turkey Breast on Flatbread: 290 calories, 6g fat, 1.5g saturated fat, 950mg sodium

• Veggie Delite on Flatbread: 240 calories, 4.5g fat, 1g saturated fat, 450mg sodium

BOTTOM LINE: Subway has more healthy menu options than the majority of fast food restaurants. The one thing 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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