Healthy Subway choices, without the halo

Fresh is a start. The build decides

Balanced build

Grilled Chicken

6" Fresh Fit, multigrain, vegetables, no cheese or sauce

Calories: 300
Protein: 26g
Sodium: 570mg

Protein and fiber without cheese or creamy sauce.

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Subway meals under 650 calories, best protein first

Top pick: Grilled Chicken, 300 calories with 26 g protein and 4 g fiber.

#	Item	Calories	Protein	Fiber	Sodium
1	Grilled Chicken6" Fresh Fit, multigrain, vegetables, no cheese or sauce	300	26 g	4 g	570 mg
2	Roast Beef6" Fresh Fit, multigrain, vegetables, no cheese or sauce	300	25 g	4 g	780 mg
3	Rotisserie-Style Chicken6" Fresh Fit, multigrain, vegetables, no cheese or sauce	310	24 g	4 g	750 mg
4	Oven Roasted Turkey6" Fresh Fit, multigrain, vegetables, no cheese or sauce	270	20 g	4 g	810 mg
5	Oven Roasted TurkeyKids' Mini Sub, multigrain and vegetables	170	12 g	3 g	460 mg
6	Black Forest Ham6" Fresh Fit, multigrain, vegetables, no cheese or sauce	280	19 g	4 g	850 mg
7	Sweet Onion Chicken Teriyaki6" standard recipe, cheese and teriyaki sauce	430	29 g	4 g	1,250 mg
8	Chicken & Bacon Ranch SaladSalad, standard cheese and sauce included	490	30 g	5 g	1,010 mg
9	Black Forest HamKids' Mini Sub, multigrain and vegetables	180	11 g	3 g	480 mg
10	Steak, Egg & Cheese6" Artisan Italian, participating locations	530	30 g	2 g	1,250 mg
11	Steak Philly6" standard recipe, American cheese and mayo	510	28 g	2 g	1,320 mg
12	Steak, Egg & Cheese6" Artisan Flatbread, participating locations	500	27 g	2 g	1,040 mg
13	Steak Philly SaladSalad, standard cheese and sauce included	450	24 g	4 g	1,070 mg
14	Oven-Roasted Turkey6" standard recipe, cheese and mayo	470	25 g	3 g	1,120 mg
15	Black Forest Ham, Egg & Cheese6" Artisan Italian, participating locations	510	27 g	2 g	1,330 mg
16	Tuna SaladSalad, standard cheese included; no extra dressing	400	21 g	4 g	600 mg
17	Black Forest Ham, Egg & Cheese6" Artisan Flatbread, participating locations	490	24 g	2 g	1,120 mg
18	All American Club SaladSalad, standard cheese and sauce included	470	23 g	4 g	1,270 mg
19	Bacon, Egg & Cheese6" Artisan Italian, participating locations	550	26 g	2 g	1,200 mg
20	Veggie Delite6" Fresh Fit, multigrain, vegetables, no cheese or sauce	220	10 g	4 g	360 mg
21	Egg & Cheese6" Artisan Italian, participating locations	470	21 g	2 g	1,020 mg
22	Bacon, Egg & Cheese6" Artisan Flatbread, participating locations	520	23 g	2 g	980 mg
23	Veggie Patty6" Fresh Fit, multigrain, vegetables, no cheese or sauce	390	16 g	12 g	680 mg
24	Egg & Cheese6" Artisan Flatbread, participating locations	440	18 g	2 g	810 mg
25	B.M.T. SaladSalad, standard cheese included; no extra dressing	530	21 g	4 g	1,220 mg

Sorted by protein per calorie. Sodium over 1,500 mg in red.

Source: Subway nutrition page, US menu, October 21, 2026. Not affiliated with Subway.

Questions

Is Subway healthy?

The build matters. Fresh Fit chicken pairs protein and fiber with fewer calories than the chicken ranch salad. Sauces and sides change the order.

What is a balanced Subway order?

Fresh Fit Grilled Chicken brings 26 g protein and 4 g fiber. Choose extras deliberately.

Is Subway Veggie Delite the healthier choice?

It depends on the goal. Fresh Fit Veggie Delite has fewer calories than Fresh Fit chicken, but also less protein. The patty adds fiber and sodium.

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