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 and 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.

The least healthy meals at Subway

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

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 5g 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

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.

Meal Calories Fat Sodium Protein Fiber Sugar Carbs
Veggie delite 150 1.5g 190mg 6g 3g 4g 29g
Black forest ham 180 2.5g 450g 10g 3g 5g 30g
Roast beef 200 3g 390mg 14g 4g 5g 29g
Turkey breast 180 2g 430mg 10g 3g 5g 30g

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).