Subway Nutrition (Guide To Healthier Fast Food Choices)

Our comprehensive guide to Subway Nutrition is designed to help you make healthier and more informed choices at one of the world’s leading fast-food chains.

With a clear focus on providing our readers with accurate and precise information, our team of experts with first-hand experience has come together to bring you this valuable resource.

Subway’s extensive menu offers a variety of options, making it a popular choice for many seeking a quick, nutritious meal. By understanding the nutritional facts, you can customize your order to meet your specific dietary needs and preferences.

Our guide aims to ensure you leave with a satisfying experience and the knowledge required to make informed decisions about your Subway meals. In this guide, we cover everything from understanding nutrition facts to navigating special dietary requirements.

Join us as we explore the healthiest options available at Subway, and learn how to enjoy your favorite fast-food chain responsibly.

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Subway Nutrition


Bacon, Egg & Cheese460214325
Black Forest Ham, Egg & Cheese410164423
Egg & Cheese38054319
Steak, Egg & Cheese45064528


Black Forest Ham11031312
Chicken & Bacon Ranch540401532
Cold Cut Combo180111312
Italian B.M.T.®230151314
Meatball Marinara310172715
Oven Roasted Chicken1503.51317
Roast Beef1403.51219
Rotisserie-Style Chicken1704.51223
Spicy Italian310231314
Steak & Cheese21081620
Steak Club250121322
Subway Club®1403.51318
Sweet Onion Chicken Teriyaki23033419
Turkey Breast11021312
Turkey Reuben330182126
Veggie Delite®601113


Black Forest Ham2904.54618
Chicken & Bacon Ranch Melt590304437
Classic Tuna470254120
Cold Cut Combo340124317
Italian B.M.T.®390174319
Meatball Marinara460185320
Oven Roasted Chicken32054623
Roast Beef32054525
Rotisserie-Style Chicken35064529
Spicy Italian470244319
Steak & Cheese360104324
Steak Club530264428
Subway Club®3104.54623
Sweet Onion Chicken Teriyaki37045825
Turkey Breast2803.54618
Turkey Reuben410154231
Veggie Delite®2302.5448


Roasted Garlic2302.5458
9-Grain Honey Oat2303438
9-Grain Wheat2102408
Hearty Italian**2102.5407
Italian Herbs & Cheese2405419
Jalapeño Cheese2405409
Mini Italian1301.5255
Mini Wheat1401.5275
Monterey Cheddar**24063810
Multigrain Flatbread2205388
Parmesan Oregano**2102.5407
Rosemary & Sea Salt2203407


Monterey Cheddar504.503
Shredded Mozzarella40303


Chipotle Southwest1001010
Cranberry Mustard Sauce**400.580
Honey Mustard**30070
Light Mayonnaise50510
Red Wine Vinegar0000
Regular Mayonnaise1101200
Spicy Brown Mustard5010
Subway® Vinaigrette40410
Sweet Onion40090
Yellow Mustard5010

Veggies & Toppings

Banana Peppers0000
Black Olives0000
Green Peppers0000
Red Onions0010



Additional Items

Beef Chili Soup350222021
Black Bean Soup1013912
Broccoli Cheddar Soup1709185
Chicken Tortilla Soup1104.5126
Chocolate Chip Cookie20010302
Chocolate Chip with Rainbow Gems21010302
Chocolate Chunk Cookie21010302
Creamy Chicken & Dumpling Soup1504.5208
Creamy Chicken & Wild Rice Soup19011167
Double Chocolate2109302
French Onion Soup (includes bread, cheese)1506195
Loaded Baked Potato Soup21013155
Raspberry Cheesecake Cookie2009292
Tomato Basil Soup1303.5154
White Chip Macadamia Nut Cookie22011282

Subway Menu Categories

Our expert team has carefully examined Subway’s diverse menu, ensuring we provide you with accurate, precise, and valuable information about the available categories.

We aim to help you navigate the numerous options and make healthier choices that align with your dietary needs and preferences.

  • Sandwiches: Subway is best known for its range of customizable sandwiches, available in various sizes, including 6-inch and footlong options. Featuring a variety of bread, proteins, vegetables, cheeses, and sauces, you can create the perfect sandwich tailored to your taste and nutritional requirements.
  • Salads: For those seeking a lighter and low-carb option, Subway offers a selection of fresh salads that can be customized with your choice of protein, vegetables, and dressings. These provide a nutritious and satisfying alternative to traditional sandwiches.
  • Wraps: Subway also serves a variety of wraps, offering a different way to enjoy your favorite sandwich fillings. Made with soft, pliable tortillas, wraps can be a convenient and portable meal option.
  • Breakfast items: Start your day right with Subway’s breakfast offerings, which include egg-based sandwiches, flatbreads, and wraps. You can choose from a variety of proteins, vegetables, and cheeses to create a wholesome, nutritious breakfast.
  • Snacks & Sides: Complement your meal with Subway’s assortment of snacks and sides, such as apple slices, yogurt parfaits, and chips. It’s essential to consider the nutritional value of these additions and opt for healthier alternatives when possible.
  • Drinks & Beverages: Subway provides a range of beverage options, including soft drinks, juices, water, and coffee. Make mindful choices by selecting drinks with fewer added sugars and calories to maintain a balanced diet.

Customizing Your Order for Optimal Nutrition

Customizing your order is key to achieving optimal nutrition at Subway. We have compiled tips to help you make healthier choices tailored to your dietary needs and preferences while enjoying a satisfying meal.

  • Choosing the right bread: Bread forms the foundation of your sandwich, and selecting a whole-grain option adds more fiber and nutrients to your meal. Consider whole wheat, multigrain, or honey oat bread for a healthier choice.
  • Selecting lean proteins: Opt for lean protein sources, such as turkey, grilled chicken, or plant-based alternatives, to reduce saturated fat intake while still obtaining essential nutrients. Avoid processed meats high in sodium and fat, like salami or pepperoni.
  • Adding healthy toppings:
    • Vegetables: Load up on fresh vegetables to boost your meal’s vitamin, mineral, and fiber content. Options like spinach, tomatoes, cucumbers, and bell peppers add flavor and texture without adding excessive calories.
    • Cheese: Choose reduced-fat or low-fat cheese options, such as Swiss or provolone, to limit saturated fat content while still enjoying the taste and texture of cheese.
    • Sauces & dressings: Select sauces and dressings with lower calorie, sugar, and sodium content. Mustard, vinegar, and hot sauce are healthier options compared to high-calorie, creamy dressings like ranch or mayonnaise.
  • Balancing portion sizes: Opt for a 6-inch sandwich or salad instead of a footlong, or choose a wrap for a smaller portion. This helps manage calorie intake while still enjoying a flavorful and filling meal.
  • Making mindful beverage choices: Select water, unsweetened iced tea, or low-fat milk to avoid excessive sugar and calories commonly found in soft drinks and juices. Moderation is crucial when choosing higher-calorie beverages.

By following these guidelines, you can create a customized meal that caters to your specific nutritional needs while enjoying the delicious options Subway has to offer.

Subway’s Commitment To Nutrition & Wellness

Subway’s commitment to nutrition and wellness is evident in its efforts to provide healthier options and support customers in making informed choices. We have carefully researched Subway’s initiatives to bring you an accurate and precise overview of its dedication to health and well-being.

  • Fresh Fit menu: Subway’s Fresh Fit menu highlights nutritious options that meet specific criteria, such as reduced calories, fat, and sodium content. These selections make it easier for customers to identify and choose healthier items when ordering.
  • Nutritional transparency: Subway ensures transparency by providing detailed nutritional information for all menu items, including calories, macronutrients, and micronutrients. Customers can access this information on Subway’s official website, in-store brochures, and mobile apps, empowering them to make informed decisions about their meal choices.
  • Sustainable & ethical practices: Subway is committed to sourcing high-quality ingredients, prioritizing sustainable practices, and minimizing their environmental impact. They also focus on animal welfare by partnering with suppliers that adhere to ethical standards in animal treatment.
  • Community initiatives: Subway actively engages in community outreach programs and supports various causes, such as hunger relief, promoting active lifestyles, and fostering healthy habits among children. They collaborate with organizations and schools to create a positive impact on the communities they serve.

Subway’s Official Nutritional Information

Final Words

Our comprehensive guide to Subway Nutrition has provided you with the knowledge necessary to make healthier, informed choices at this popular fast-food chain.

By understanding nutrition facts, customizing your order for optimal nutrition, and recognizing Subway’s commitment to health and wellness, you can enjoy a satisfying experience while staying true to your health goals.

Our expert team has carefully crafted this guide to ensure accuracy, precision, and adherence to the top criteria, using verified information from reliable sources such as Subway’s official website and other trusted sources.

We hope that our insights and recommendations help you to make the most of your Subway experience, enjoying delicious meals without compromising your nutritional needs.

As you continue on your journey towards a healthier lifestyle, we encourage you to use this guide as a reference and seek additional resources to maintain and improve your well-being.

Remember, the key to success is staying informed and making conscious choices that align with your unique health objectives.

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