What Are The Healthier Options At Subway?

Subway’s tagline is “Eat Fresh”. Of course, they make subs fresh as you make your order. But how much of it is healthy? What are the nutritional values of their Subs?

The vast majority of Subway’s best things are from their Fresh Fit menu. These things are low in calories and fat, and high in protein. Most have acquired Heart Check Certification status from the American Heart AssociationTrusted Source (AHA).

This implies the dinner is affirmed to meet the AHA’s dietary necessities as a heart-solid choice. As per Subway’s site, they’re the main drive-thru eatery to obtain Heart Check Certification.

You can even try out their Sub of the day menu and save a few dollars in your pocket.

Check out the Subway Sub of the Day menu here.


A few of Subway’s plates of mixed greens have procured Heart Check Certification. Every serving of mixed greens incorporates lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives, and (if pertinent) a meat protein.


Heart Check Certification possibly applies to the accompanying sandwiches when they’re made with 9-grain wheat bread, lettuce, tomatoes, green peppers, onions, and cucumbers. Likewise, note that the sodium sum meets the rules provided that it is the main thing you eat. Assuming you add chips, this sum will undoubtedly be higher than the assigned sum.

Children can eat healthy at Subway too.

Subway highlights that the four Kids Meals are all Heart Check Certified. Every Meals accompanies a scaled down sandwich, apple cuts, and low-fat milk. Keep in mind, you can arrange a child dinner for yourself! 


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


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


Subway offers a superior assortment of quality feast choices than numerous other drive-through eateries. By and large, Subway’s Meals are low in sugar and a respectable wellspring of fiber and protein, nonetheless, many are likewise stacked with fat and sodium.

A piece of Subway’s allure is that you can tweak your feast. Exploit this choice by picking solid garnishes and nixing the cheddar and full-fat toppings. On the off chance that you need a side with your supper, go for prepared chips (130 calories, 2g fat) rather than normal (230 calories, 15g fat). Fulfill your sweet tooth with apple cuts (35 calories, 0g fat) rather than a chocolate chip treat (200 calories, 10g fat).