Whether you’re stopping for a quick meal during a road trip or grabbing a sandwich on your lunch break, Subway is a fast-food staple. With nearly 45,000 locations worldwide and a Fresh Fit menu that offers some health-conscious items, Subway has been working hard to become a healthier place to eat by eliminating trans fats and high-fructose corn syrup.
However, not everything on the Subway menu is waistline-friendly or good for your health. Here are six options that made the cut for a convenient meal on-the-go at Subway:
Why it made the cut: This black bean soup is a filling vegetarian option with 17 grams of fiber and 14 grams of protein, all for less than 300 calories.
RD tip: It’s OK to order soup at a sandwich shop. Black bean soup is an excellent option at restaurants because it’s loaded with protein and fiber and usually isn’t made with added cream or a ton of oil. Adding a side of heart-healthy avocado adds creamy flavor.
Why it made the cut: This sandwich has less than 400 calories while providing 7 grams of fiber and nearly 30 grams of protein. According to Subway’s website, the roast beef contains no artificial flavors, colors or preservatives.
RD tip: Since it’s preservative-free, it’s the best option if you’re craving sliced deli meat instead of roasted or pulled chicken. One serving of roast beef has 390 milligrams of sodium, compared to 520 milligrams in ham, 620 milligrams in turkey and more than 1,050 milligrams in corned beef. Adding as many vegetables as possible and swapping lettuce for spinach is a great way to add even more nutrients to your sandwich.
Why it made the cut: This salad is loaded with vegetables, but still provides a hearty 19 grams of protein from lean chicken. The Subway Vinaigrette has just 40 calories per serving, making it much lighter than creamy dressing options like Caesar or Thousand Island, which both add about 100 calories per serving. It’s also a great lower-sodium choice.
RD tip: Salads are a great option for a healthy, filling meal at Subway that won’t weigh you down. Add as many vegetables as you want, choose a lean protein like oven roasted chicken and order vinaigrette dressing or oil and vinegar on the side.
Why it made the cut: This sandwich is less than 500 calories and has 31 grams of protein from lean, roasted chicken, plus 7 grams of filling fiber from whole-grain bread. The vegetables add nutrient-rich flavor and crunch without upping the calories.
RD tip: Swap mayo-based condiments with avocado for a boost of healthy fats and less sodium. Avocado’s creamy texture paired with fiber, vitamins and heart-healthy monounsaturated fats make it a smart choice.
Why it made the cut: Most vegetarian options at Subway lack protein, but this one, with a veggie patty, packs in nearly 20 grams while staying under 500 calories.
RD tip: When ordering a vegetarian salad at Subway, you might be left feeling a bit hungry. You can always opt for more cheese, but a veggie patty adds 15 grams of protein. A veggie patty over salad with the Subway Vinaigrette dressing on the side provides a bit more protein than cheese and keeps the calories at less than 500.
Why it made the cut: Despite extra fat from the mayo in the tuna salad, this sandwich stays under 500 calories with 20 grams of filling protein, 5 grams of fiber from whole-grain bread and vegetables and less than 600 milligrams of sodium. It’s also a great source of omega-3 fats.
RD tip: If you’re craving something creamier and richer than deli meat on a sandwich, Subway’s tuna salad is a great way to go. The key here is portion size. Ordering a footlong sandwich doubles the calories, fat and everything else — totalling nearly 1,000 calories and 50 grams of fat. Stick to 6-inch subs and add a side salad or piece of fruit if you need a little more.
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