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How a Dietitian Orders at Subway

Written By: Christine Loconti

Christine Loconti is a freelance content writer with several years of experience writing about topics like food, wine, travel, health, and more. In addition to writing, Christine is a licensed English teacher who teaches ESL. She has a BA in English education from Illinois State University.

Expert Reviewed By: Brookell White, MS, RD

Brookell White, MS, RD earned her bachelors and masters at San Diego State University and completed her dietetic internship at Sodexo. Her experience extends to facilitating nutrition courses at San Diego State University, attending to patients as a Diet Technician, and working as an Assistant Lead Investigator and Graduate Assistant while completing her masters. She now is contracted with MyFitnessPal as a Database Curator and focuses on metabolism, obesity and weight management.

7 Subway Healthy Options According to a Dietitian

Life gets busy, so it’s normal to rely on takeout or fast food now and then when you’re in a pinch. Even so, you might worry about how these foods fit your nutritional goals. 

Here comes Subway to the rescue with its menu of subs and salads! To make things easy, we’ve highlighted seven items that are full of flavor and make for a balanced meal when you’re trying to choose healthier menu options at Subway.

How Can I Enjoy Fast Food on a Diet?

Balanced, healthy meals are essential to your success when you’re on a diet. At the same time, food is meant to be enjoyed, and it’s perfectly fine to indulge your cravings from time to time. If you want a sandwich, have a sandwich! But remember: moderation is always key.

Whether you’re looking for a quick meal on the go or just craving a sub, Subway has healthy menu items for you. We’ve rounded up our dietitian’s top seven Subway recommendations based on the menu’s nutritional information.

When looking at Subway calories and nutrition information, keep in mind that each six-inch sandwich (not a footlong) is calculated to include:

  • Multigrain bread
  • Lettuce
  • Spinach
  • Tomatoes
  • Onions
  • Green bell peppers
  • Cucumbers
  • Black olives

Swapping out these ingredients, adding sauces and cheese, or choosing other bread options will change the nutrition information you can find online or in restaurants.

1. 6-inch egg and cheese sandwich

Let’s kick off the list with a breakfast item! Did you know you can also get fresh sandwiches for breakfast at Subway? The egg and cheese breakfast sandwich comes on a toasted flatbread, but you can swap it for multigrain. 

It has:

  • 360 calories
  • 2 grams of fiber
  • 16 grams of protein

Pro tip: Top it off with veggies to get your morning off to a great start. The other breakfast sandwiches have meat, but with a good serving of protein in this sandwich already, skip the bacon and load up on some filling veggies instead.

2. 6-inch Titan Turkey pre-made sandwich combination

Turkey will always top the list when you’re considering lean meats for your sub. The Titan Turkey has 33% more meat than the regular turkey sub, along with:

  • 490 calories
  • 2 grams of fiber
  • A whopping 30 grams of protein (to help keep you full)

Pro tip: This high-protein Subway sandwich is great as is, but if you’re considering Subway cheese options, most varieties fall between 40 and 60 calories per serving. Or skip the cheese and add sliced avocado for an extra 2 grams of fiber!

3. Grilled chicken from the No Bready Bowls section

Subway’s No Bready Bowls offer all the flavors of your favorite sub without the bread and carbs. Ordering one of these is an excellent choice if you’re looking for a low-carb meal fast.

The grilled chicken bowl has:

  • 200 calories (with the included meat and veggies)
  • 3 grams of fiber
  • 35 grams of protein 

Pro tip: Opt for sauce on the side to avoid unnecessary calories, fat, or sugar.

4. 6-inch roast beef with spinach and veggies

Subway’s hearty roast beef sandwich has:

  • 340 calories
  • 5g of fiber
  • 25 grams of protein

Pro tip: Loading up your sub with filling veggies makes it even better, especially if you ask for a heap of spinach. This leafy green has several health benefits, including antioxidant properties and a variety of vitamins and minerals (it’s rich in vitamin K, lutein, potassium, and iron).

5. High-protein Veggie Patty

The Subway Veggie Patty isn’t available at every location, but if you see it on a menu near you, try it out. It’s an excellent choice since it packs in:

  • 390 calories
  • 16 grams of plant-based protein
  • 13 grams of fiber

This is great news since it’s a vegan option that doesn’t skimp on essential macronutrients including a whopping 13 grams of fiber. Almost half of the average daily recommendation!

Pro tip: Add veggies to keep it vegan or Swiss cheese for a little extra protein!

6. The Veggie Delite

The Veggie Delite is a great Subway sandwich option if you want something low in calories and higher in fiber. It’s a tasty vegetarian or vegan option with:

  • 210 calories
  • 5 grams of fiber
  • 10 grams of protein

Pro tip: With 10 grams, this is lower in protein than some of our other suggestions. Adding cheese brings some extra calories, but you’ll also get a little protein boost if you’re worried about your macros. 

7. 6-inch rotisserie-style chicken with avocado

Rounding out our list is the classic rotisserie-style chicken, a tasty sandwich with:

  • 310 calories
  • 5 grams of fiber
  • 25 grams of protein

Pro tip: You can increase the health factor by asking for a scoop of avocado. Adding some creamy green goodness adds 70 calories and six grams of fat, but you’ll get all the healthy fats, vitamins, and minerals stored in this superfood.

Making healthy choices when you eat out doesn’t have to be complicated, especially if you have the nutritional information available. With the right knowledge and modifications, Subway can be a macro-friendly meal in a pinch of on the go.

When in doubt, log meals in the (FREE!) MyFitnessPal app before you order them. That way, you can make the best decision for your cravings and your health goals.

About the Authors

Meet the people behind the post

Written By: Christine Loconti

Christine Loconti is a freelance content writer with several years of experience writing about topics like food, wine, travel, health, and more. In addition to writing, Christine is a licensed English teacher who teaches ESL. She has a BA in English education from Illinois State University.

Expert Reviewed By: Brookell White, MS, RD

Brookell White, MS, RD earned her bachelors and masters at San Diego State University and completed her dietetic internship at Sodexo. Her experience extends to facilitating nutrition courses at San Diego State University, attending to patients as a Diet Technician, and working as an Assistant Lead Investigator and Graduate Assistant while completing her masters. She now is contracted with MyFitnessPal as a Database Curator and focuses on metabolism, obesity and weight management.

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