Is Subway Healthy or Not? Explore Healthy Subway Options in 2025

Are you trying to eat better without giving up flavor? You are not alone. More people are choosing healthier meals now. Subway actually makes that easier than most fast food places. You can build a meal that fits your goals. but, is Subway healthy?

Yes, it is. If you do it rightly. Here is a full guide to the best healthy Subway options in the UK for 2025. You can think what to order, what to skip, and how to make your sub. It is up to you that you can make it as nutritious as possible without losing the taste.

Let me give you the list of healthy options at the subway. So it will be easier for you to choose something according to your taste. 

Best Healthy Subway Options

1. Oven Roasted Turkey Sub

This is one of the top picks for anyone looking for the most healthy Subway sandwich. It is lean and high in protein. Therefore, It tastes yummy on healthy bread from Subway like hearty multigrain.

Nutritional value	Details
Calories (6-inch)	Around 270 calories
Protein	21g
Fat Content	Low in fat and saturated fat
Nutrient Boost	Even better with extra veggies (more fiber and antioxidants)
Light Option Tip	Skip sauces or choose mustard or vinegar

2. Veggie Delite

Are you not in the mood for meat? The Veggie Delite is a simple but underrated option. It is super low in calories. The best part? It is packed with fiber and flavor. You can add avocado and mozzarella for a bit of healthy fat and protein.

This is one of the best answers when someone asks, is a Subway healthy even without meat? Definitely yes!

Reason It is Healthy	Details
Calories	About 210 calories
Fiber	5g fiber
Sodium	Very low sodium
Saturated Fat	No saturated fat

3. Rotisserie-Style Chicken

Maybe you are looking for something filling but still balanced? The rotisserie style chicken sandwich is one of the healthiest Subway choices. It has fewer processed ingredients than other meat options and great protein.

This one is often picked as a better alternative to grilled chicken. And it actually includes a longer list of additives.

Explore more details and deals on Subway Rotisserie Chicken

What is Great About It

Details

Calories

310 calories

Protein

25g protein

Sodium

Lower sodium than many other meats

4. Black Forest Ham

I Love this option because It is low in fats. This classic option is light, simple, and surprisingly lean. Let me tell you the best part! It  still has enough protein to keep you satisfied. Just Add all the veggies, skip the cheese, and use mustard or vinegar instead of mayo.

What You Get	Details
Calories	280 calories
Protein	20g protein
Fiber	5g fiber (with hearty bread)

5. Grilled Chicken Sub

The grilled chicken is everyone’s favorite. Why? Because it is not deep fried and a better healthy option. This sub is one of Subway better high protein, low fat options. It is filling without being heavy.

Why It Works	Details
Calories	290 calories
Protein	27g protein
Sodium	Lower in sodium
Healthy Bread Tip	Choose multigrain for that healthy bread in Subway boost

6. Tuna Salad Sub

Tuna might not be the first thing that comes to mind when you think of healthy Subway options. Because it is not everyone’s favorite. But If we look into its health benefits, it can be a good way to get your omega-3s. 

Therefore, If you want something healthy at the subway, Tuna can be a great option. The pro tip is to order it with multigrain Subway bread. You can balance it out with fresh veggies and light mayo dressing.

Nutritional Info	Details
Calories	470
Protein	20g
Fat Content	Higher due to mayonnaise
Fat Type	Includes beneficial fish fats

7. Roast Beef Sub

Another better and healthy option which is lean and full of protein is roast beef. This is one of the most healthy Subway sandwiches. Especially when you want something filling and rich in taste.

Nutritional Information	Details
Calories	310
Protein	25g
Fat Content	Low in total fat and saturated fat

8. Veggie Patty Sub or Salad

The Veggie Patty is a Subway plant-based option. The best part? It is made from soy and veggies. It is great for vegetarians. Or anyone who is trying to cut back on meat, this is a good option.

Two ways to enjoy it:

• As a sub with multigrain bread
• As a salad to skip the carbs

9. Protein Bowls

Subway has No Bready Bowls for you. And it is a good choice. Why? If you are skipping carbs or just want a lighter, low-sugar meal. Subway got you.  You get all your usual toppings. Just without the bread.

These bowls pack in tons of protein and nutrients. It helps you stay full without going overboard on calories.

Try:

• Roast Beef Protein Bowl
• Rotisserie-Style Chicken Bowl
• Veggie Patty Bowl

10. Turkey Mini Sub (From the Kids’ Menu!)

Do not overlook the kids menu. Because sometimes a smaller portion is all you need. The Turkey Mini Sub is a lighter and a leaner choice that helps with portion control.

Bonus tip: You can pair it with apple slices. Or try unsweetened applesauce for a better and balanced meal.

11. Chicken Noodle Soup (Seasonal)

Yes, not everything healthy at Subway is a sandwich. Their chicken noodle soup is available in colder months. It is a warm and low-calorie option with protein and vegetables. It is cozy, comforting and surprisingly light.

12. Load Up on Fresh Veggies

Still asking yourself, “Subway, is it healthy?” The answer often depends on your toppings. Good news is, you can pile on as many veggies as you want. Like spinach, cucumbers, peppers, tomatoes, onions, and more.

If you want extra fiber and fewer carbs? You can build a salad or protein bowl instead of a sub.

13. Avocado

Avocado is a game changer at Subway. It is full of healthy fats and adds creaminess without needing sauces. Just remember it bumps up the calories a bit. So you can balance it out.

Healthiest Subway Sandwiches UK

Do you want a healthier Subway option? Go for their Low Fat Subs. They are lighter in calories and saturated fat but still full of flavour. The Turkey Breast Sub is a favourite. On a 6-inch multigrain with lots of salad and sweet onion sauce. It is  around 300–350 calories.

The Chicken Breast Sub is grilled and high in protein is another smart choice. For a veggie option, the Veggie Delite is the lightest. It is Fresh, crunchy and simple.

Even the Ham Sub is one of the healthy picks from Subway. It is low in fat and adds a nice salty flavour. To keep it healthy, you can skip the double cheese, bacon, and heavy sauces. And just Stick with plenty of veggies and lean protein.

Sandwich (6-inch)	Calories	Fat	Sodium	Protein	Fiber	Sugar	Carbs
Black Forest Ham	290	4.5g	800mg	18g	5g	8g	46g
Turkey Breast	280	3.5g	760mg	18g	5g	7g	46g
Roast Beef	320	5g	670mg	25g	5g	7g	45g
Veggie Delite	230	2.5g	280mg	8g	5g	7g	44g
Subway Club	310	4.5g	850mg	23g	5g	8g	46g
Sweet Onion Chicken Teriyaki	370	4g	770mg	25g	5g	16g	58g
Rotisserie-Style Chicken	247	6g	550mg	29g	5g	7g	45g
Oven Roasted Chicken	320	5g	610mg	23g	5g	8g	46g

Low Calorie Subway Salads

Are you not in the mood for bread? You can try a salad from Subway. It has the same fresh ingredients but without the carbs. The Chicken Tikka Salad is full of flavour and under 200 calories. You can add lettuce, spinach, cucumber, tomatoes, and red onion for a tasty mix.

The Turkey Breast Salad is light and filling. A little sweet onion or hot chilli sauce makes it even better. The Veggie Delite Salad is the lightest option. It is just fresh vegetables, and you can add extras if you want.

You can make your salad your way. Just add more greens, olives, jalapeños, or avocado for some healthy fat.

Salad	Calories	Fat	Sodium	Protein	Fiber	Sugar	Carbs
Oven Roasted Chicken Breast	130	2.5g	280mg	19g	4g	6g	9g
Veggie Delite	50	1g	75mg	3g	4g	6g	9g
Black Forest Ham	110	3g	600mg	12g	4g	8g	11g
Roast Beef	140	3.5g	460mg	19g	4g	7g	10g
Subway Club	140	3.5g	640mg	18g	4g	7g	11g

Less Healthy Meals at Subway

Not all Subway meals are light on calories or fat. These options tend to be higher in calories, fat, and sodium. So it makes them some of the less healthy choices on the menu.

Meal	Calories	Fat	Sodium	Protein	Fiber	Sugar	Carbs
Chicken & Bacon Ranch Melt (6-inch)	610	30g	1,290mg	38g	5g	8g	47g
Chicken Caesar Melt (6-inch)	540	24g	940mg	37g	5g	8g	46g
Classic Tuna (6-inch)	480	25g	580mg	20g	5g	7g	44g
Chicken & Bacon Ranch Salad	540	40g	1,290mg	32g	4g	9g	13g
Bacon, Egg & Cheese Breakfast	450	18g	1,310mg	25g	4g	6g	44g
Spicy Italian Salad	300	23g	1,280mg	14g	4g	8g	11g
Mega Melt Omelet on Flatbread	600	31g	1,890mg	34g	2g	3g	44g
Pepperoni Flatizza	500	26g	1,340mg	26g	2g	4g	44g

Is Subway Healthy for kids? Healthy Kids Meals at Subway

Subway offers four Heart Check Certified kids meals. Each includes a mini sandwich, apple slices, and low fat milk. Here are the nutrition facts for the sandwiches, which are light and balanced for kids.

Related: Looking for discounted meals? Check out Subway meal deals.

Meal	Calories	Fat	Sodium	Protein	Fiber	Sugar	Carbs
Veggie Delite	150	1.5g	190mg	6g	3g	4g	29g
Black Forest Ham	180	2.5g	450mg	10g	3g	5g	30g
Roast Beef	200	3g	390mg	14g	4g	5g	29g
Turkey Breast	180	2g	430mg	10g	3g	5g	30g

Healthiest Subway Toppings UK

One of the best things about Subway is the fresh veggie bar. You can add as much as you want without adding many calories. The veggies add great texture, flavour and nutrition. Just Load up on lettuce, spinach, cucumber, tomatoes, onions, and peppers. 

These are fresh, low in calories, and make your meal colourful and crunchy. If you want more flavour, try jalapeños, gherkins, or olives. Remember, olives and pickles have more sodium, but they are still better than processed meats or cheese.

You can ask for avocado if the store has it. It adds healthy fats and about 80 to 100 calories, depending on how much you get.

Low Calorie Subway Sauces UK

Sauces can really sneak in the calories, especially the creamy ones. But that doe not mean you need to eat your sandwich dry. Subway has a few lower calorie sauces that still bring loads of flavour.

Your best options are:

• Sweet Onion
• Hot Chilli Sauce
• HP Brown Sauce
• Vinegar
• Light Mayonnaise
• Olive Oil Blend

You can avoid things like Ranch, Garlic Aioli, and Chipotle Southwest Sauce. You can keep it healthy. These are tasty but can add up to 150 extra calories without you noticing. The best part? Ask for just one line of sauce. Or go for a combo like vinegar and chilli for maximum taste.

How to Make Subway Healthy (Simple Tips)

Let me tell you some tips to build the healthiest meal. You can even check out the Subway UK allergen menu online if you are watching for gluten, dairy, or other ingredients.Here is a quick and real life guide that will work for you:

• Go for a 6-inch sub or salad instead of a footlong
• You can Pick lean proteins like turkey, chicken breast, or ham
• You need to Choose multigrain or wholemeal bread
• Add plenty of fresh vegetables. They are all free
• Just Stick with low-calorie sauces like sweet onion or chilli
• You can Skip cheese, or ask for a small sprinkle
• Also avoid extras like meatballs, bacon, or double portions
• Just drink water or sugar-free drinks instead of fizzy ones

Is Subway Healthy and Is it Good for You?

Subway is it healthy. Yes, it really can be. As long as you are smart about what you add to your sub, wrap, or bowl, you have got tons of Subway healthy choices to pick from. If you want to eat lighter? Stick to lean proteins and skip the creamy sauces. Try to choose healthy bread from Subway like hearty multigrain.

But remember, Subway is not healthy by default. It is all about what you build. So next time someone asks, is Subway good for you? you can say yes, as long as you know what to order.

Frequently Asked Questions on Is Subway Healthy

Are Subway salads healthy?

Yes, they are fresh and low in calories. Great if you want something light.

Is Subway healthy and good for weight loss?

It can be. You can pick lean proteins, lots of veggies, and skip the heavy sauces and cheese.