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.

SandwichCaloriesFatSodiumProteinFiberSugarCarbs
Six-inch black forest ham sandwich290 4.5g800mg18g 5g 8g 46g
Six-inch turkey breast sandwich2803.5g760mg18g5g7g46g
Six-inch roast beef sandwich320 5g670mg25g5g7g45g
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
 

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.

SaladCaloriesFatSodiumProteinFiberSugarCarbs
Oven roasted chicken breast salad1302.5g280mg19g4g6g9g
Veggie delite salad501g75mg3g4g6g9g
Black forest ham salad1103g600mg12g4g8g11g
Roast beef salad1403.5g460mg19g4g7g10g
Subway club salad1403.5g640g18g4g7g11g
 

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.

The least healthy meals at Subway

Not every Subway meal is healthy. These menu items are the least nutritious choices.

MealCaloriesFatSodiumProteinFiberSugarCarbs
Six-inch chicken and bacon ranch melt sandwich61030g1,290mg38g5g8g47g
Six-inch chicken Caesar melt sandwich54024g940mg37g5g8g46g
Six-inch classic tuna sandwich48025g580mg20g5g7g44g
Chicken and bacon ranch salad54040g1,290mg32g4g9g13g
Bacon, egg, and cheese breakfast sandwich45018g1,310mg25g4g6g44g
Spicy Italian salad30023g1,280mg14g4g8g11g
Mega melt omelet on six-inch flatbread60031g1,890mg34g2g3g44g
Pepperoni flatizza50026g1,340mg26g2g4g44g
 

Kids can eat healthy at Subway, too

Subway features four meals for kids that are Heart Check Certified. Each meal comes with a mini sandwich, apple slices, and low-fat milk. Remember, you can order a kid meal for yourself! The nutrition facts for the sandwiches only are as follows.

MealCaloriesFatSodiumProteinFiberSugarCarbs
Veggie delite1501.5g190mg6g3g4g29g
Black forest ham1802.5g450g10g3g5g30g
Roast beef2003g390mg14g4g5g29g
Turkey breast1802g430mg10g3g5g30g
 

The best and worst Subway toppings

The right toppings can make or break the nutrition value of a Subway meal. Healthy topping options include:

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

Not-so-healthy topping choices are:

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

The bottom line

Subway offers a better variety of healthy meal options than many other fast food restaurants. In general, Subway’s meals are low in sugar and a decent source of fiber and protein, however, many are also loaded with fat and sodium.

Part of Subway’s appeal is that you can customize your meal. Take advantage of this option by choosing healthy toppings and nixing the cheese and full-fat condiments. If you want a side with your meal, go for baked chips (130 calories, 2g fat) instead of regular (230 calories, 15g fat). Satisfy your sweet tooth with apple slices (35 calories, 0g fat) instead of a chocolate chip cookie (200 calories, 10g fat).