Subway Sandwiches Nutrition Facts

To make eating a healthy sandwich easier, Subway offers a list of its nutritional facts. This sheet includes the total calories, carbs, fats, sodium, and selected vegetables for each sandwich. You can filter the information by diet or calorie count to find the right choices for you. Subway’s nutrition facts sheet is an excellent resource if you’re looking to lose weight. Read on for more information. This document can help you decide which sandwiches are the healthiest options.

Subway Nutrition Facts

sandwiche nutrition facts

What Is Subway Nutrition?

Subway nutrition facts are updated every two years and can be found online. Most of the items are available as PDFs, and the latest version was revised in August 2004. The nutrition facts include calories, carbs, sodium, and sugar for various subs. If you’re trying to lose weight, Subway’s diet charts are a great way to see how much a particular sandwich can cost without compromising on taste. The most popular subs at Subway contain high levels of saturated fat, so you should be sure to look at the nutrition facts sheet before ordering. You can also compare the nutrition of each of the items on the menu to determine which is the healthiest choice for you. The sandwich with turkey breast is much healthier than the wrap sandwich and is higher in protein, carbs, and fat than the wrap sandwich. The Subway menu allows you to tailor the foods on your sub to your diet and goals.

The 10 Healthiest Subway Sandwiches You Should Try

Subway’s bread is crunchier than others, and the melty cheese and endless topping options make it a sandwich lover’s dream. Unlike most fast-food restaurants, Subway promotes itself as a healthy option with fresh-fit selections. Fast food that’s good for you? Yes, there is such a thing. Here’s a list of the healthiest Subway sandwiches on the market that aren’t short on flavor.

Veggie Delight

The Veggie Delight is the healthiest of all the Subway sandwiches, and you have no choice but to stuff it with vegetables because there is no meat. This sandwich is a bargain at only 230 calories (without cheese).

Sweet Onion Chicken Teriyaki

The Sweet Onion Chicken Teriyaki sandwich is also one of the healthiest Subway options. In their fat-free sweet onion sauce, Subway offers teriyaki-glazed chicken. With some vegetables, it’s a total of 269 calories.

Oven Roast Chicken

Oven Chicken Roast is the way to go for those of your health freaks out there. On their 9-grain wheat bread, it has only 320 calories, but you might try their honey and oat for a change of pace.

Rotisserie Style Chicken

Fresh chicken and crunchy vegetables on wheat bread make the Rotisserie Chicken one of the healthiest Subway sandwiches. There are only 350 calories and 29 grams of protein in this dish.

Black Forest Ham

With the Black Forest Ham, you can go ham, and it’s light, flavorful, and only 290 calories. I recommend using honey mustard, which is low in calories and adds a sweet twist to your salty sub.

Subway Club

The Subway Club is a fantastic delight for any meat eaters out there. It’s a delicious combination of succulent turkey breast, roast beef, and black forest ham in one delicious sandwich, and it also only has 310 calories.

Roast Beef

If you make a Roast Beef sandwich your go-to Subway order, you can grow buff on the day you workout. This six-inch sandwich is low in calories and fat, with only 290 calories and 6 grams of fat. Is it possible for things to get any better?

Carved Turkey

If you can’t wait until Thanksgiving, try a Carved Turkey Sandwich, which is only available for a short period. If you want to make it even healthier, skip the bread and opt for the salad option. Your carb intake is instantly reduced by 40 grams.

Egg And Cheese

What could be better than a multigrain flatbread topped with egg whites, cheese, spinach, and tomatoes to start your day? This 380-calorie sub will keep you going for the remainder of the day.

Turkey Breast

The Fresh Fit menu includes the Turkey Breast sandwich. If you’re searching for a nutritious lunch, this is a fantastic option with 280 calories and 18 grams of protein. Order any of these healthy sandwiches the next time you’re at Subway and want a great, satisfying dinner.

How Subway Nutrition Facts Helps You?

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 most of them Heart-Check Certification (AHA). This signifies the meal has been verified as a heart-healthy option by the American Heart Association. The subway is the first fast-food restaurant to receive Heart-Check Certification, according to their website.


The following sandwiches are only eligible for Heart-Check Certification if 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 thing you eat. The total will almost certainly exceed the allocated amount if you add chips.


Heart-Check certification has been awarded to several Subway salads. Lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives, and (if desired) a meat protein are all included in each salad. The salads are only Heart-Check Certified if 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.


Many other fast-food restaurants lack the variety of Subway’s healthy meal options. Subway’s meals are generally low in sugar and a good source of fiber and protein; however, many are also high in fat and sodium. For your health, it’s essential to pay close attention to the ingredients in Subway food. You’ll find that avocados contain high amounts of antioxidants, anti-inflammatory fat, and fiber. You’ll also find that the Avocado Sub sandwich is the healthiest choice. For more information, visit the Subway nutrition facts PDF page. If you’re looking for a healthy sandwich, be sure to check the calorie content and the carbs.