5 Healthy Ways to Order at Subway, According to Dietitians

by Amanda Oliver
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5 Healthy Ways to Order at Subway, According to Dietitians

One of the most popular sandwich shops, Subway is famous for its seemingly endless variations of subs, salads, and even wraps. Whether you like a classic cold cut, a hearty meatball marinara, or a basic ham and cheese, there are thousands, if not millions, of ways to customize your healthy Subway order.

The fast food chain’s motto is “eat fresh”—and there are some options on the menu that are high in nutrients and low in sodium that our dieticians enjoy.

To help you pick a healthier on-the-go meal, we asked two registered dietitians what they would order at Subway. Here’s what they recommend (and no, you don’t necessarily have to skip the bread).

1. 6” Titan Turkey

Calories: 490
Protein: 30 g
Fat: 23 g

According to Brookell White, MS, RD, the Titan Turkey is your best choice from the Subway Series, which is the restaurant’s selection of pre-made sandwich combinations. While it already contains a bunch of healthy ingredients—like lettuce, tomatoes, and onions—you can add even more veggies like bell peppers or cucumbers for a more nutrient-dense meal. White also recommends opting for the hearty multigrain bread instead of the Italian bread for a boost of fiber.

One thing to note: This sandwich has 1,300 milligrams of sodium. As such, White advises against adding any more salt.

2. No Bready Grilled Chicken Bowl

Calories: 200
Protein: 25 g
Fat: 4 g

No bread, no problem. Subway has a whole section of what it calls “No Bready Bowls,” which are high in protein and low in saturated fat and range anywhere from 150 to 220 calories. While there are a few solid protein options—including oven roasted turkey and rotisserie-style chicken—the grilled chicken is the lowest in sodium at 480 mg. You can add as many veggies as you’d like, along with some cheese for a more balanced order.

White suggests adding dressing or sauce to up the calories and flavor. Her top choices include the Baja chipotle, creamy Sriracha, peppercorn ranch, and honey mustard, all of which are low to moderate in calories. “You can request them on the side or ask for half the dressing,” she notes.

Also Read > What to Eat (and Drink!) at Starbucks, According to a Dietitian 

3. Oven Roasted Turkey Salad

Calories: 110
Protein: 14 g
Fat: 2 g

Yes, Subway has salads on the menu and yes, they’re actually delicious and can be good for you. White likes the oven roasted turkey salad, which comes with a hearty serving of protein atop a bed of spinach and lettuce and the vegetables of your choosing. She recommends skipping the calorie- and fat-laden dressings and sticking to oil and vinegar.

Don’t forget all the flavorful toppings, too, like pickles, olives, and banana peppers. And White’s secret hack for Subway salad orders? Ask for it chopped. “Chopping the salad is a game changer,” she reveals. “It helps to blend the ingredients and add more flavor to every bite!”

4. 6-Inch Roast Beef

Calories: 310
Protein: 25 g
Fat: 5 g

With less than 400 calories and nearly 30 grams of protein, the roast beef sandwich is a healthy Subway choice, says Danielle Omar, RD. According to Subway’s website, the roast beef contains no artificial flavors, colors or preservatives. “Since it’s preservative-free, it’s the best option if you’re craving sliced deli meat instead of roasted or pulled chicken,” Omar says.

She adds that it’s also lower in sodium compared to some other options. One serving of roast beef only has 390 milligrams of sodium. Omar suggests swapping the lettuce for spinach and tossing in more veggies to add nutrients.

Also Read> What to Eat at McDonald’s, According to a Dietitian 

5. 6-Inch Rotisserie-style Chicken

Calories: 310
Protein: 25 g
Fat: 6 g

The 6-inch rotisserie-style chicken sub is another of Omar’s favorites off the build-your-own-sandwich menu. It’s packed with 25 grams of lean protein from the chicken along with 7 grams of fiber from the whole grain bread to keep you fuller for longer. Even better, you can add as many vegetables as you want for more flavor and texture without a lot more calories.

Omar recommends swapping out mayonnaise-based condiments with avocado to up the healthy fats and reduce the sodium. “Avocado’s creamy texture paired with fiber, vitamins and heart-healthy monounsaturated fats make it a smart choice,” she explains.

Originally published February 15, 2018. Updated February 15, 2024.

About the Author

Amanda Oliver
Amanda has more than a decade of experience in commerce and media, specifically in product testing and service journalism in the lifestyle, health and wellness, and outdoor space. Amanda is currently the Executive Editor of Commerce at Field & Stream. She is also an RYT-200 yoga teacher and NASM CPT personal trainer when she’s not at her desk. Both a foodie and fitness junkie, Amanda currently writes for a number of outlets like People, Real Simple, Taste of Home, Milk-Drunk, and Mind Body Green.

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