Gold Member Badge


  • You're all caught up!

How to Eat Healthy at Subway

author image Sara Ipatenco
Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.
How to Eat Healthy at Subway
Subway nutrition information list and workers in background Photo Credit: Mario Tama/Getty Images News/Getty Images

Subway is a popular sub sandwich chain that offers many low-calorie and low-fat sandwiches and salads. With a menu dedicated to meal choices that contain six grams of fat or less, Subway has several healthy options. The restaurant chain also offers several different sandwich and salad toppings that include fresh vegetables and low-calorie ingredients. Browse the menu at Subway and take a look at their posted nutrition information to help guide you toward creating a healthy meal.

Video of the Day

Step 1

Peruse the under six grams of fat menu. Look for a variety of salads and sandwiches that include your favorite deli meats and ingredients.

Step 2

Browse the soup menu for a variety of healthy choices. Consider the minestrone soup for only 90 calories or chicken noodle soup for only 100 calories and one gram of fat.

Step 3

Order your sandwich on 9-grain wheat bread or hearty Italian bread. Whole wheat and Italian breads have fewer calories and fat grams than other bread options on the menu. To watch calories and fat, order a six-inch sandwich instead of a foot long.

Step 4

Choose fresh vegetables as your sandwich or salad toppings rather than high-fat meats, such as bacon, and high fat condiments, such as mayonnaise. Select banana peppers, cucumbers, lettuce, tomato, green peppers and onions as healthy additions to your meal. Order American or Provolone cheese for the fewest number of calories and fat grams.

Step 5

Choose your sides wisely. Consider healthier alternatives to potato chips, such as apple slices, baked potato chips, low-fat yogurt or raisins, all of which Subway includes on their menu.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media