Subway Restaurant Nutritional Information

Although Subway encourages you to “eat fresh,” this popular slogan does not accurately reflect the nutritional situation. Although Subway has a healthy menu, not everything on it is nutritious. Continue reading for a list of Subway’s healthy and not-so-healthy meal options.

Dishes that are healthier

The Fresh Fit menu has the majority of Subway’s healthier options. These foods are high in protein and low in calories and fat. The American Heart Association’s Trusted Source has awarded the majority of them Heart-Check Certification (AHA).

This signifies the meal has been verified as a heart-healthy option by the American Heart Association (AHA). Subway is the first fast-food restaurant to receive Heart-Check Certification, according to their website.

The nutrition statistics for some of Subway’s healthiest dishes are listed here.


Heart-Check certification has been awarded to a number of Subway salads. Lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives, and (if desired) a meat protein are all included in each salad. The following are the nutritional data for Heart-Check Certified salads.

Oven-roasted chicken breast salad1302.5g280mg19g4g6g9g
Veggie Delite salad501g75mg3g4g6g9g
Black forest ham salad1103g600mg12g4g8g11g
Roast beef salad1403.5g460mg19g4g7g10g
Subway club salad1403.5g640mg18g4g7g11g

The salads are only Heart-Check Certified if they are served with Sweet Onion salad dressing. The dressing contributes 40 calories, 0 grams of fat, 85 milligrams of salt, 8 grams of sugar, and 9 grams of carbohydrates to each salad.

Subway’s unhealthiest menu items

Not every Subway sandwich is nutritious. These are the least nutritious options on the menu.

Six-inch chicken and bacon ranch melt sandwich61030g1,290mg38g5g8g47g
Six-inch chicken Caesar melt sandwich54024g940mg37g5g8g46g
Six-inch classic tuna sandwich48025g580mg20g4g7g44g
Chicken and bacon ranch salad54040g1,290mg32g4g9g13g
Bacon, egg, and cheese breakfast sandwich.45018g1,310mg25g4g6g44g
Spicy Italian salad30023g1,280mg14g4g8g11g
Mega melt omelet on six-inch flatbread60031g1,890mg34g2g3g44g
Pepperoni flatizza50026g1,340mg26g2g4g44g


The following sandwiches are only eligible for Heart-Check Certification if they are made using 9-grain wheat bread, lettuce, tomatoes, green peppers, onions, and cucumbers. Also, keep in mind that the salt content only fits the requirements if it is the only item you eat. If you add chips, the total will almost certainly exceed the allocated amount.

Six-inch black forest ham sandwich2904.5g800mg18g5g8g46g
Six-inch turkey breast sandwich2803.5g760mg18g5g7g46g
Six-inch roast beef sandwich3205g670mg25g5g7g45g
Six-inch veggie delite sandwich2302.5g280mg8g5g7g44g
Six-inch subway club sandwich3104.5g850mg23g5g8g46g
Six-inch sweet onion chicken teriyaki sandwich3704g770mg25g5g16g58g
Six-inch rotisserie-style chicken sandwich2476g550mg29g5g7g45g
Six-inch oven-roasted chicken sandwich3205g610mg23g5g8g46g

Subway’s finest and worst toppings

The appropriate toppings may make or break a Subway meal’s nutritional worth. The following are some healthy topping options:

  • cucumbers
  • spinach
  • lettuce
  • tomatoes
  • onions
  • bell peppers
  • banana peppers
  • jalapenos
  • avocado
  • sweet onion dressing
  • vinegar
  • mustard

The following are some of the less-than-healthy topping options:

  • chipotle southwest dressing
  • ranch dressing
  • oil and vinegar dressing
  • bacon
  • pepperoni
  • meatballs
  • sausage
  • cheese
  • mayonnaise

Last but not least

Many other fast-food restaurants lack the range of healthy meal options that Subway has. Subway’s meals are generally low in sugar and a good source of fiber and protein, however many are also high in fat and salt

Subway’s appeal stems from the fact that you can customize your dish. Choose healthful toppings and skip the cheese and full-fat condiments to take advantage of this choice. Instead of conventional chips, use baked chips (130 calories, 2g fat) as a side dish (230 calories, 15g fat). Instead of a chocolate chip cookie, satisfy your sweet taste with apple slices (35 calories, 0g fat) (200 calories, 10g fat).