What to Order At Subway, According to a Licensed Dietitian

With professional athletes like Tom Brady, Steph Curry, Serena Williams, and Patrick Mahomes starring in their commercials, Subway has become a household name when it comes to sandwiches. Known for their fresh made-to-order sandwiches, Subway offers healthier options than traditional fast food restaurants. On the other hand, their popular footlong subs have a ton of calories, and their sides (referred to as sidekicks) are ultra-processed and very high in sugar. Let’s take a look at the menu and highlight what to order and what to stay away from on your next trip to Subway.

5 Foods to Order at Subway

1. Oven Roasted Turkey Sandwich (6-inch)

• Calories: 310kcal
• Sodium: 820mg
• Fat: 4g
• Carbohydrates: 40g
• Fiber: 5g
• Protein: 21g
• Sugar: 6g

Average Glucose Spike: 49mg/dL

**Sandwich included cheese, lettuce, tomato, and onion on Italian herbs and cheese bread.

This classic sub is low in calories and contains a moderate amount of protein and fiber. It is not fancy (just turkey, cheese, lettuce, tomato, and onion), but if you’re craving a sub, this is one of the best choices you can order directly off the menu.

Pro Tip: Subway has multiple bread options, choosing the flatbread option (Flatbread Oven Roasted Turkey Sandwich) will reduce the carbs by about 30%. 

2. Grilled Chicken Sandwich (6 inch)

• Calories: 330kcal
• Sodium: 580mg
• Fat: 4g
• Carbohydrates: 40g
• Fiber: 5g
• Protein: 27g
• Sugar: 6g

Average Glucose Spike: 34mg/dL

**Sandwich included lettuce, tomato, onion, olives, peppers, and mayo on wheat bread.

Another old favorite on the Subway menu is the Grilled Chicken Sandwich. Lower in sodium and higher in fiber than the Turkey Sandwich, it’s a good option for anyone watching their weight. 

Pro Tip: Adding spinach and green peppers will give this sandwich a refreshing crunch and will increase the fiber, making it more blood sugar-friendly. 

3. Rotisserie-Style Chicken (6 inch)

• Calories: 350kcal
• Sodium: 790mg
• Fat: 5g
• Carbohydrates: 40g
• Fiber: 5g
• Protein: 25g
• Sugar: 6g

Average Glucose Spike: 51mg/dL 

**Sandwich included cheese, spinach, tomato, cucumber, green pepper, onion, and mayo on multigrain bread.

A step up from the standard Grilled Chicken Sandwich, the Rotisserie-Style Chicken is a more sophisticated and flavorful option while still providing a good source of protein and fiber. 

Pro Tip: To cut back on carbs, avoid condiments like honey mustard or sweet onion teriyaki. These sauces are typically full of hidden sugars. 

4. Veggie Delite (6-inch)

• Calories: 220kcal
• Sodium: 370mg
• Fat: 3g
• Carbohydrates: 39g
• Fiber: 5g
• Protein: 10g
• Sugar: 6g

Average Glucose Spike: 38mg/dL

**Sandwich was on wheat bread.

This loaded veggie sandwich is a crisp and refreshing choice. The Veggie Delite is Subway’s lowest-calorie, lowest-sodium, lowest-fat, and lowest-carb option while still providing nearly 20% of your daily fiber. 

Pro Tip: With only 5g of fiber and 3g of fat, this sandwich may not fill you up like the others. Try adding cheese and smashed avocado for additional protein and healthy fats. 

5. Meatball Marinara Salad 

• Calories: 300kcal
• Sodium: 790mg
• Fat: 19g
• Carbohydrates: 23g
• Fiber: 6g
• Protein: 15g
• Sugar: 9g

Average Glucose Spike: 25mg/dL

Craving Italian food but want to limit the carbs? The Meatball Marinara Salad is for you! With about half the carbohydrates of a typical Subway sandwich (and even more fiber), this salad is a great choice for getting your daily dose of colorful veggies. The meatballs provide a good source of protein, and the black olives offer healthy fats that will help keep you feeling full. 

<p class="pro-tip"><strong>Also Read: </strong><a href=eating-at-mcdonalds>What to Order at McDonald’s, According to a Registered Dietitian</a>.</p>

4 Foods to Avoid

1. Meatball Marinara Wrap

• Calories: 810kcal
• Sodium: 2040mg
• Fat: 43g
• Carbohydrates: 76g
• Fiber: 7g
• Protein: 32g
• Sugar: 11g

Average Glucose Spike: 67mg/dL

**Sandwich was on Italian herb and cheese bread.

While the salad version of this wrap gets our stamp of approval, the wrap definitely does not. At a whopping 810 calories and having double the carbohydrates and sugar of many classic Subway sandwiches, this wrap could significantly impact your blood sugar. 

2. Teriyaki Blitz (6 inch)

• Calories: 460kcal
• Sodium: 1480mg
• Fat: 14g
• Carbohydrates: 53g
• Fiber: 4g
• Protein: 30g
• Sugar: 18g

Average Glucose Spike: 43mg/dL

**Sandwich was on wheat bread.

This steak and cheese sandwich is something you should skip on your next trip to Subway. With 18 grams of sugar (that's 4.5 teaspoons!) and less fiber than other sandwiches, it’s not a blood sugar-friendly option. Additionally, red meat has long been and continues to be controversial. A 2023 study found that just two servings of red meat per week significantly increases the risk of type 2 diabetes.¹ 

Pro Tip: If you do choose this sandwich, ask your server to go light on the meat and add in some extra veggies for added fiber. 

3. Pickleball Club (6 inch)

• Calories: 500kcal 
• Sodium: 1700mg
• Fat: 22g
• Carbohydrates: 47g
• Fiber: 2g
• Protein: 27g
• Sugar: 10g

Average Glucose Spike: 38mg/dL

**Sandwich was on Italian herb and cheese bread.

This club has the lowest amount of fiber out of any sandwich on the menu, and because of the honey mustard sauce, it is one of the highest in added sugar. While it provides sufficient protein, the protein comes from ham and bacon, which are considered to be processed red meats. Processed red meat consumption is associated with a higher risk of certain cancers and cardiovascular disease.³

Pro Tip: If you’re still craving this club, skip the honey mustard to reduce sugar, add some veggies for fiber, and go light on the meat. 

4. All Pro Sweet Onion Teriyaki (6 inch)

• Calories: 430kcal 
• Sodium: 1260mg
• Fat: 11g
• Carbohydrates: 55g
• Fiber: 4g
• Protein: 30g
• Sugar: 20g

Average Glucose Spike: 45mg/dL

**Sandwich was on wheat bread.

The All-Pro Sweet Onion Teriyaki sandwich has the highest amount of sugar out of all the sandwiches on Subway’s menu. Don’t be deceived by the fact that this sandwich has a moderate amount of calories and contains grilled chicken. The teriyaki sauce that the chicken is marinated in is the source of added sugar. Diets high in added sugars are associated with higher risks of both obesity and type 2 diabetes.²

Pro Tip: It’s always a good idea to opt for a savory condiment or sauce over a sweet one to avoid the added sugars. 

Teriyaki Bliz Wrap Copycat Recipe

Cooking at home not only saves money but also lowers the sodium and added sugars in your meals. Try this homemade and plant-based version of the Teriyaki Blitz Wrap.

Ingredients

• 1 low-carb wrap
• 1 cup baby portabella mushrooms (sliced)
• 1 green bell pepper sliced
• ¼ white onion chopped
• 2-3 tablespoons low sugar teriyaki sauce
• ¼ cup shredded provolone cheese

Toss veggies in sauce and saute’ on medium heat. Scoop into a wrap, top with cheese, roll up, and enjoy.

A Quick Review

Some of the sandwiches and salads at Subway are healthy choices. However, we recommend you avoid wraps, footlongs, and all sidekicks due to their high calorie and sugar content. Here are some other tips for choosing the best option on your next trip to Subway. 

• Keep It Classic: Classic options like Oven-Roasted Turkey and Grilled Chicken sandwiches are the healthiest choices. 
• Skip the Sauces: Sauces are a significant source of hidden sugars (just look at the Teriyaki Blitz), so stick with what you know. Oil and vinegar, traditional mustard, and buffalo sauce are good options.
• Ask for Add-Ons: Don’t be shy about asking for extra veggies (or less sauce or meat). 

Learn More About the Impact of Blood Sugar on Overall Health With Signos’ Expert Advice.

Signos incorporates cutting-edge research and the proven power of continuous glucose monitoring to help you lose weight and reach your health goals. Not sure if Signos is right for you? Take this quiz to find out! Interested in learning more about nutrition and healthy eating habits? Check out more articles on our blog.

<p class="pro-tip"><strong>Learn More: </strong><a href=eating-at-popeyes>What to Order at Popeyes, According to a Registered Dietitian</a>.</p>