Subway Nutrition: Which Options Are Actually Healthy?

Subway reminds you to “eat fresh,” but their popular tagline doesn’t exactly tell the entire nutritional story. Subway offers healthy meals, but not everything on their menu is good for you. Read on for a breakdown of Subway’s healthy and not-so-healthy meal choices.

Healthier Subway restaurant meals

Most of Subway’s healthiest items are from their Fresh Fit menu. These items are low in calories an d fat, and high in protein. Most have earned Heart Check Certification status from the American Heart Association (AHA).

This means the meal is certified to meet the AHA’s nutritional requirements as a heart-healthy option. According to Subway’s website, they’re the first fast food restaurant to earn Heart Check Certification.

Here are the nutrition facts for some of Subway’s healthiest meals.

Sandwiches

Heart Check Certification only applies to the following sandwiches when they’re made with 9-grain wheat bread, lettuce, tomatoes, green peppers, onions, and cucumbers. Also, note that the sodium amount meets the guidelines only if it is the only thing you eat. If you add chips, this amount will most likely be higher than the allotted 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

Salads

Several of Subway’s salads have earned Heart Check Certification. Each salad includes lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives, and (if applicable) a meat protein. The nutrition facts for Heart Check Certified salads are as follows.

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 640g 18g 4g 7g 11g

Heart Check Certification only applies to the salads if they’re served with Sweet Onion salad dressing. The dressing adds 40 calories, 0g fat, 85mg sodium, 8g sugar, and 9g carbs to each salad’s nutrition tally.