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.

Salads

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.

Salad	Calories	Fat	Sodium	Protein	Fiber	Sugar	Carbs
Oven-roasted chicken breast salad	130	2.5g	280mg	19g	4g	6g	9g
Veggie Delite salad	50	1g	75mg	3g	4g	6g	9g
Black forest ham salad	110	3g	600mg	12g	4g	8g	11g
Roast beef salad	140	3.5g	460mg	19g	4g	7g	10g
Subway club salad	140	3.5g	640mg	18g	4g	7g	11g

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.

Meal	Calories	Fat	Sodium	Protein	Fiber	Sugar	Carbs
Six-inch chicken and bacon ranch melt sandwich	610	30g	1,290mg	38g	5g	8g	47g
Six-inch chicken Caesar melt sandwich	540	24g	940mg	37g	5g	8g	46g
Six-inch classic tuna sandwich	480	25g	580mg	20g	4g	7g	44g
Chicken and bacon ranch salad	540	40g	1,290mg	32g	4g	9g	13g
Bacon, egg, and cheese breakfast sandwich.	450	18g	1,310mg	25g	4g	6g	44g
Spicy Italian salad	300	23g	1,280mg	14g	4g	8g	11g
Mega melt omelet on six-inch flatbread	600	31g	1,890mg	34g	2g	3g	44g
Pepperoni flatizza	500	26g	1,340mg	26g	2g	4g	44g

Sandwiches

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.

Sandwich	Calories	Fat	Sodium	Protein	Fiber	Sugar	Carbs
Six-inch black forest ham sandwich	290	4.5g	800mg	18g	5g	8g	46g
Six-inch turkey breast sandwich	280	3.5g	760mg	18g	5g	7g	46g
Six-inch roast beef sandwich	320	5g	670mg	25g	5g	7g	45g
Six-inch veggie delite sandwich	230	2.5g	280mg	8g	5g	7g	44g
Six-inch subway club sandwich	310	4.5g	850mg	23g	5g	8g	46g
Six-inch sweet onion chicken teriyaki sandwich	370	4g	770mg	25g	5g	16g	58g
Six-inch rotisserie-style chicken sandwich	247	6g	550mg	29g	5g	7g	45g
Six-inch oven-roasted chicken sandwich	320	5g	610mg	23g	5g	8g	46g

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).