How Healthy is Subway? Hear a Nutritionist's Comments on Their Sandwiches

Updated March 2024

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With several popular restaurant chains all over the country, fast food has become a staple in American culture. That doesn’t mean that all those sandwiches and sides aren’t that good for you. Subway is one such fast-food chain that specializes in subway sandwiches, but it’s different from other chains; Subway is commonly thought to be a “healthier” fast-food chain in comparison to others like McDonald and Burger King.

But is that really true?

Subway’s menu consists of both healthy and unhealthy items and ingredients. With a fast-food chain that allows for the customization of sandwiches, what matters most is which ingredients you decide to include in your order.

Keep reading to discover which sandwiches may still be the better choice for you.

Why is Subway Considered Unhealthy? 

Subway is no healthier than other fast-food chains like McDonalds or Burger King.

The main “problem” is that any of the ingredients they use in their sandwiches are processed with artificial additives. The University of California, which has a Subway available for its students, noticed these. Nine-grained wheat bread is the healthiest bread available for sandwiches, yet it contains a lot of high-fructose corn syrup. 

Many of Subway’s “fresh” meats also have additives such as dextrose and sodium nitrate. This contributes to unhealthy amounts of sodium and fat, which can affect your cardiovascular health.

Much of their advertising and health claims can be disproven easily. Although Subway often claims that there are at most six grams of fat in all of their sandwiches without any additions to it, this can be disproven by looking into Subway’s Spicy Italian (discussed later in this article). Subway also had an advertising campaign stating that eating Subway would help lose weight, but this was also disproven.

How Healthy is Subway Actually?

Although there are several items on Subway’s menu that are considered unhealthy, that doesn’t mean you should avoid the chain altogether. The chain has been making an effort to serve food without any antibiotics. As a result, it is less likely for customers to randomly develop resistances to certain illnesses; if there are unneeded antibiotics in someone’s body, it will become much harder to kill any bacteria that could lead to an infection.

When eating at Subway, the trick is to order the right sandwich and toppings. For instance, banana peppers and green peppers are considered two of the healthiest (and tastiest) toppings available. 

Below are two lists of what are considered Subway’s healthiest and unhealthiest items. All information on these lists comes from Fast Food Nutrition Facts. “By default” in the descriptions below refers to if no additional toppings, cheeses, or condiments are added.

What is the Healthiest Sandwich at Subway?

1. Veggie Delite

As a viable vegetarian option, the meat-free Veggie Delite is widely considered the healthiest Subway sandwich but also one of the most bland without any additional toppings or condiments to spice it up. This sandwich consists of lettuce, red onions, tomatoes, green peppers, and cucumbers. 

The only ingredient that could be considered unhealthy is the 9-grain wheat bread. By default, a 6” Veggie Delite sandwich consists of 230 calories (with a whopping 77% coming from carbohydrates), 3g of fat, and 310mg of sodium.

2. Honey Mustard Rotisserie Chicken Sandwich

For those who prefer some form of meat in their sandwiches, the Honey Mustard Rotisserie Chicken Sandwich is another healthy choice. It consists of many ingredients that are considered healthy, including fat-free honey mustard and green peppers. Again, the only possibly unhealthy component is the wheat bread. By default, a 6” Honey Mustard Rotisserie Chicken Sandwich consists of 320 calories, 6g of fat, and 790mg of sodium.

3. Oven Roasted Chicken Sandwich/Salad/Protein Bowl

In terms of chicken sandwiches, the Oven Roasted Chicken Sandwich is only slightly less healthy than the sandwich above. Despite being made with processed chicken patties and 9-grain wheat, the nutrition facts remain relatively small: by default, a 6” Oven Roasted Chicken Sandwich consists of 320 calories, 5g of fat, and 640mg of sodium. 

Subway also offers salad and protein bowl variants of this sandwich that are even more nutritious, as they lack the bread that adds to the carbohydrate count.

What is the Unhealthiest Sandwich at Subway?

1. Spicy Italian

The Spicy Italian may taste good, but it won’t be doing anyone any favors in the nutrition department. Besides the 9-grain wheat bread, the sandwich also includes Genoa salami and pepperoni. 

Both of these meats contain artificial ingredients including dextros, corn syrup, sodium erythorbate, lactic acid starter culture, and sodium nitrate. By default, a 6” Spicy Italian consists of 480 calories, 24g of fat, and 1520mg of sodium.

2. Turkey Italiano Melt (with Provolone)

In terms of nutritional value, there is very little difference between the Turkey Italiano Melt and the Spicy Italian. The combination of 9-grain wheat bread, turkey, and Provolone cheese makes this sandwich only slightly healthier (if at all) than the Spicy Italian. By default, a 6” Turkey Italiano Melt with Provolone consists of 490 calories, 24g of fat, and 1480mg of sodium.

3. Mozza Meat Sandwich

The Mozza Meat Sandwich has a slight edge over the other two sandwiches above when it comes to nutrition. It does contain healthy ingredients such as red onion and banana peppers, but it is weighed down by the use of Italian bread and not 9-grain wheat bread (keep in mind, wheat bread is considered the “healthiest” bread available). By default, a 6” Mozza Meat Sandwich consists of 410 calories, 18g of fat, and 1410mg of sodium.

*The Big Philly Cheesesteak was also a good contender, but I decided to exclude it from this list as it is now discontinued. By default, a 6” sandwich consisted of 500 calories, 17g of fat, and 1310mg of sodium.

What Other Fast Food Restaurants Are Healthy Options?

1. Panera Bread

Panera Bread can be considered just as healthy as Subway, if not more so. Panera Bread has been more cautious about what they put in their food since 2017. In response to customer feedback, the company decided to stop using several food additives that even the FDA approved, including (but not limited to) MSG and sodium benzoate. 

However, it is difficult to compare Panera’s menu to Subway’s, as the former consists of a much larger variety of items. Still, there are a few items that make it seem healthier than Subway: Panera’s Mediterranean Veggie Sandwich (half-sized) has even fewer calories and sodium compared to Subway’s Veggie Delite, which is known as Subway’s healthiest sandwich.

2. McAlister’s Deli

Though lesser known than other famous fast-food chains, McAlister’s Deli is another restaurant that offers healthier alternatives to typical fast-food fare. Like Panera, it is hard to compare this restaurant to Subway as its menu is also more varied (including chips and desserts), but there are a few similar items. 

McAlister’s Roast Beef sandwich (half-portion) has more calories than Subway’s version, but the former still has slightly higher amounts of fat and sodium.

Final Thoughts

Like almost every popular fast-food chain, Subway does have its fair share of unhealthy items on its menu. Like with most things, however, moderation goes a long way. With the ability to customize pre-made sandwiches using healthy toppings and sauces, it’s still possible to eat something that is both tasty and relatively nutritious. A full meal of such healthy choices is possible at Subway.

Subway’s slogan “Eat fresh” isn’t entirely true, as it mainly depends on whether or not the customer chooses to actually eat fresh.

Frequently Asked Questions (FAQs)

How unhealthy is a Subway sandwich?

It depends on what you order. Some ingredients are healthier than others of the same kind. Banana peppers and green peppers are considered healthier toppings than olives or jalapeno peppers.

Likewise, honey mustard and sweet onion are considered healthier sauces than mayonnaise or yellow mustard. Of course, even their meats and breads aren’t very healthy in comparison, but you can prevent yourself from making sandwiches even less healthier.

Can I lose weight eating Subway?

Yes, but you have to be mindful about what you order. Despite what former Subway spokesperson Jared Fogle wanted you to believe, he did not lose weight from eating Subway; he simply kept to a low-calorie diet that happened to include “healthier” Subway items. This claim would’ve been different if he had eaten Spicy Italian Sandwiches instead.

Of course, everyone’s body is different. It’s important to keep in mind some basic nutritional facts when choosing what you eat.

What sub at Subway is the healthiest?

The Veggie Delite is considered Subway’s healthiest sandwich; there is no meat and plenty of vegetables. Although there is a lack of protein when compared to other subs, it still has a very low calorie count.

Is Subway good for muscle building?

It depends on whether or not your order contains enough protein, the macronutrient that contributes most to muscle growth. Fortunately, several items on Subway’s menu contain lean meats and other ingredients with protein: the Roast Beef sandwich and Oven Roasted Chicken sandwich are two good examples of this.

Of course, too much protein can do more harm than good. It is important to balance out your protein intake with those of other macronutrients.

This article has been reviewed by our editorial board and has been approved for publication in accordance with our editorial policy.