16 Low Calorie Subs at Subway: Healthiest Options Ranked by Chef

Weight Loss & Diets | Written by Nathan | Updated on 7 October 2022

A Oven Roasted Turkey and Ham sandwich with turkey, pickles, cheese and peppers is laying on a blue background with a measuring tape wrapped around it to show it's number 3 in the line up of low calorie subs at subway.

These 16 low calorie subs at subway are great for dieters, but they’re also the healthiest options ranked by a chef so the ingredients are proven to be tasty and healthy.  

So rather than looking at their menu trying to find which one boasts the lowest calories with the most flavor, simply use the curated list below to find subs ranging from 200-440 calories for a six inch and 400-880 calories for a foot long. 

The Best Low Calorie Subs at Subway (Subway Low Calorie Subs)

Six inch Subway sandwiches can range from as low as 200 calories to well over 800 calories.1 Whether a 30 day weight loss challenge is in the works or someone is just trying to make the healthiest lunch choice, it may be worth taking this professionally curated list of low calorie subs at Subway into consideration. 

#16 – The Champ

While at the higher end of calories for the low-calorie list of subs, this sandwich uses those calories wisely to provide a flavor-packed punch. With shredded rotisserie style chicken and not one, but two servings of melty cheese, The Champ’s flavor profile is brought together by the addition of peppercorn ranch and crunchy veggies.  

  • Calories – 440
  • Fat – 22
  • Carbs – 37
  • Dietary Fiber – 1
  • Sugar – 3
  • Protein – 28

This sub gets a 5 out of 5 on the flavor rating scale.

Ingredients: Artisan Italian Bread, Rotisserie Style Chicken, 2 servings of Monterey Cheddar, Red Onions, Green Peppers, and Peppercorn Ranch

#15 – The Tuna

A true classic, Subway’s version of the tuna sandwich isn’t the lowest in calories, but even with the mayonnaise that it is prepared with, it is a decent option for those who typically steer clear of lunch meat. 

  • Calories – 430
  • Fat – 25
  • Carbs – 37
  • Dietary Fiber – 1
  • Sugar – 4
  • Protein – 19

The added vegetables, particularly the green peppers and cucumbers, give this sandwich a nice bite, which ultimately give it a rating of 3 out of 5 on the flavor scale.

Ingredients: Artisan Italian Bread, Tuna, Cucumbers, Red Onions, Lettuce, Green Peppers, and Tomatoes

#14 – The Spicy Italian

If pizza isn’t in the cards, or the calorie budget and the craving for pepperoni keeps hanging around, the Spicy Italian might hit the spot. Large rounds of pepperoni and salami are complimented with tomatoes, onions, and other fresh veggies on soft white Italian bread.

  • Calories – 425
  • Fat – 24
  • Carbs – 39
  • Dietary Fiber – 2
  • Sugar – 4
  • Protein – 18

This may not be a cheesy slice, but with a flavor rating score of 4 out of 5 and nutritional profile that fits into most diets, it could be a flavorful alternative.

Ingredients: Artisan Italian Bread, Genoa Salami, Pepperoni, Cucumbers, Red Onions, Lettuce, Green Peppers and Tomatoes

#13 – The Bella Mozza

Subway has not always offered fresh mozzarella, but with the addition of the lowest calorie cheese on the menu, this particular sandwich is a home run. Not only does it pair nicely with the Black Forest Ham and Capicola, which is cured Italian pork; the addition of banana peppers and parmesan vinaigrette gives the Bella Mozza a zesty kick that none of the other lower calorie contenders match.

  • Calories – 420
  • Fat – 18
  • Carbs – 41
  • Dietary Fiber – 1
  • Sugar – 4
  • Protein – 27

This sub receives a well-earned 5 out of 5 on the flavor scale.

Ingredients: Artisan Italian Bread, Capicola, Black Forest Ham, Fresh Mozzarella, Spinach, Red Onions, Banana Peppers, Tomatoes, and Parmesan Vinaigrette

#12 – The Meatball Marinara

Comfort food is typically not synonymous with diets, but luckily Subway has made it possible to indulge in a toasty meatball sub without the guilt. This simple sandwich may not have many ingredients, but what it lacks in toppings, it makes up for with its satisfying flavor.

  • Calories – 410
  • Fat – 18
  • Carbs – 48
  • Dietary Fiber – 4
  • Sugar – 7
  • Protein – 20

The Meatball Marinara earns a high score on the ratings scale of 4 out of 5.

Ingredients: Artisan Italian Bread, Meatballs, and Parmesan Cheese

#11 – The Italian BMT

While similar to the aforementioned Spicy Italian, the Italian BMT substitutes a portion of pepperoni and salami with ham. This does little to change the taste but significantly reduces both the calorie and fat content.

  • Calories – 355
  • Fat – 16
  • Carbs – 40
  • Dietary Fiber – 2
  • Sugar – 4
  • Protein – 18

So, if the tangy taste of Italian meats sounds appetizing, this 4 out of 5 flavored sandwich holds up to its counterpart with the bonus of a smaller caloric footprint.

Ingredients: Artisan Italian Bread, Genoa Salami, Pepperoni, Black Forest Ham, Cucumbers, Red Onions, Lettuce, Green Peppers and Tomatoes

#10 – The Sweet Onion Chicken Teriyaki

The Sweet Onion Chicken Teriyaki sandwich is one of the highest rated sandwiches at Subway by consumers for good reason. The combination of sweet and savory along with the crispness of the vegetables all compliment each other in the best way.

  • Calories – 330
  • Fat – 4
  • Carbs – 52
  • Dietary Fiber – 4
  • Sugar – 14
  • Protein – 24

With low calories and great taste, this sub receives a well earned 5 out of 5 on the flavor scale.

Ingredients: Multigrain Bread, Teriyaki Chicken Strips, Cucumbers, Red Onions, Lettuce, Green Peppers, Tomatoes, and Sweet Onion Teriyaki Sauce

#9 – The BLT

Another classic, the BLT can typically please even the pickiest of diners. With its uncomplicated list of ingredients, the salty bacon and sweet tomato is a timeless combination that doesn’t break the calorie bank.

  • Calories – 325
  • Fat – 14
  • Carbs – 37
  • Dietary Fiber – 4
  • Sugar – 6
  • Protein – 17

This standard sandwich gets a 3 out of 5 on the flavor rating scale; and while another slice or two of bacon could ramp this sub up, it would also add on to its calorie and fat content.

Ingredients: Artisan Italian Bread, Bacon, Tomatoes, and Lettuce

#8 – The Steak and Cheese

A woman who is wearing a tan jacket, jeans and white tennis shoes is sitting on a wooden bench outside while holding onto a Subway restaurant bag which is white.

If traditional sandwiches are becoming boring, the Toasted Steak and Cheese is an out of the box sub that channels a Philly cheese steak without the mass of calories and fat.

  • Calories – 315
  • Fat – 10
  • Carbs – 38
  • Dietary Fiber – 1
  • Sugar – 3
  • Protein – 26

If a hot lunch is calling, out of the low calorie subs at Subway, this sandwich gets a 5 out of 5 rating and a must try recommendation.

Ingredients: Artisan Italian Bread, Steak, American Cheese, Red Onions, and Green Peppers

#7 – The Rotisserie Style Chicken

Another sandwich that gives options to those who don’t prefer lunch meat is the Rotisserie Style Chicken sub. The hearty multigrain bread, spinach, and other veggies add a great texture to the meat, which has a good flavor on its own despite it being lower in sodium than a majority of options at Subway.

  • Calories – 300
  • Fat – 6
  • Carbs – 39
  • Dietary Fiber – 4
  • Sugar – 5
  • Protein – 22

Although the Rotisserie Style Chicken sandwich is an adequate sandwich, it can be a little lackluster, which earns it a 3 out of 5 on the flavor profile scale.

Ingredients: Multigrain Bread, Rotisserie Style Chicken, Spinach, Lettuce, Green Peppers, Cucumbers, Onion, and Tomatoes

#6 – The Roast Beef

If a red meat fix is needed, the Roast Beef might be an option that can easily be worked into most calorie budgets. One of the more simpler subs on the menu, this single protein source sandwich might add a little twist to the classic rotation of turkey or ham.

  • Calories – 295
  • Fat – 5
  • Carbs – 41
  • Dietary Fiber – 4
  • Sugar – 7
  • Protein – 22

While not a bad sandwich in its own rite, it only earns a 2 out of 5 on the flavor ratings scale due to its lack of depth.

Ingredients: Multigrain Bread, Roast Beef, Spinach, Lettuce, Green Peppers, Cucumbers, Onion, and Tomatoes

#5 – The Cold Cut Combo

A true Subway classic, the cold cut combo combines a mix of turkey based meats along with vegetables and their white Italian bread.

  • Calories – 285
  • Fat – 10
  • Carbs – 40
  • Dietary Fiber – 2
  • Sugar – 5
  • Protein – 17

The addition of bologna to the mix gives this sandwich a nostalgic feel and earns this sub a 3 out of 5 in flavor rating.

Ingredients: Artisan Italian Bread, Turkey Ham, Turkey Salami, Turkey Bologna, Lettuce, Green Peppers, Cucumbers, Onion, and Tomatoes

#4 – The Black Forest Ham

Ham is what typically comes to mind when a sandwich is mentioned, so it’s no surprise that Subway has this as one of its main offerings. A simple sandwich of Black Forest Ham and fresh veggies, it’s earned its place as a staple in the low calorie lineup.

  • Calories – 270
  • Fat – 4
  • Carbs – 41
  • Dietary Fiber – 4
  • Sugar – 5
  • Protein – 18

The Black Forrest Ham sub is not the most exciting and comes in at just a 2 out of 5 on the flavor scale rating.

Ingredients: Multigrain Bread, Black Forest Ham, Spinach, Lettuce, Green Peppers, Cucumbers, Onion, and Tomatoes

#3 – The Oven Roasted Turkey and Ham

This sandwich gains a leg up from the ham with the added taste of Oven Roasted Turkey. The two meats complement each other and benefit from the crunchiness of the vegetables.

  • Calories – 265
  • Fat – 3.5
  • Carbs – 39
  • Dietary Fiber – 4
  • Sugar – 6
  • Protein – 18

Although very similar to the ham, the Oven Roasted Turkey and Ham gets a rating of 3 out of 5 for flavor.

Ingredients: Multigrain Bread, Black Forest Ham, Oven Roasted Turkey, Spinach, Lettuce, Green Peppers, Cucumbers, Onion, and Tomatoes

#2 – The Oven Roasted Turkey

Much like its two predecessors, the Oven Roasted Turkey is a traditional choice but can leave quite a bit to be desired even though it’s a fine option for someone wanting to stay away from pork or beef.

  • Calories – 260
  • Fat – 3
  • Carbs – 39
  • Dietary Fiber – 4
  • Sugar – 6
  • Protein – 20

This sub struggles with blandness and is rated a 2 out of 5 on the flavor scale.

Ingredients: Multigrain Bread, Oven Roasted Turkey, Spinach, Lettuce, Green Peppers, Cucumbers, Onion, and Tomatoes

#1 -The Veggie Delite

A variety of vegetables, including green and red bell peppers, corn, tomatoes, mushrooms, carrots, potatoes, celery, string beans and an assortment of other peppers are all spread out on a white backdrop.

Earning its spot as #1 on the list of low calorie subs at Subway, the Veggie Delite is a mix of fresh vegetables on multigrain bread. A vegetarian option is a great find at any restaurant, and the more veggies the merrier, but see the flavor rating below before ordering the lowest calorie option.

  • Calories – 200
  • Fat – 2
  • Carbs – 39
  • Dietary Fiber – 4
  • Sugar – 5
  • Protein – 8

Overall, the Veggie Delite doesn’t have a well-rounded taste, which leaves it with a flavor scale rating of just 1 out 5.

Ingredients: Multigrain Bread, Spinach, Lettuce, Green Peppers, Cucumbers, Onion, and Tomatoes

Lowest Calorie Winner: Low Calorie Subway Footlong 

Coming in at just 200 calories for a 6” and 400 calories for a footlong, the Veggie Delite sub wins the title of lowest calorie sandwich at Subway. The highest caloric portion of this meal is the bread, which for a 6” totals 190 calories, 2 grams of fat, and 7 grams of protein, leaving the filling of this sandwich consisting of only around 10 calories and little else.

Low Calorie Subs at Subway Main Issue: Lack of Protein

While this gives an option to those who don’t partake in meat or fish, the lack of fat and protein may leave diners hungry shortly after their meal. Including enough protein and healthy fats in a meal is important for satiation, maintaining a healthy cholesterol level, and strong bones and muscles.3, 4

The Veggie Delite could be considered a salad on a sandwich but leaves quite a bit to be desired when it comes to taste. To ramp up the flavor, it is possible to choose from an array of dressings and sauces, but it is important to note that a serving of dressing could increase the calorie count by upwards of 160 calories. To counteract this, switching to the lowest calorie Subway bread, which is the Artisan white, could earn back 30 of those calories.

Healthy Subs at Subway: What Is the Healthiest Subway Sandwich?

Low calorie doesn’t always mean healthiest, so when trying to choose a sandwich to fit into a daily calorie budget, the sub with the smallest calorie count may not be the best option.5 The answer to the question “Can you eat anything on a calorie deficit?” may partially be yes, but the Harvard School of Public Health has a published eating page that guides dieters to choose the right mix of whole grains, protein, and healthy fats with the least amount of additives and preservatives, as well as fruits, vegetables, and water.2

When looking at the above list of low-calorie sandwiches, the 300-calorie Rotisserie-Style Chicken Sandwich is king when it comes to health. The sub consists of high protein white meat rotisserie style chicken, which has fewer nitrates, preservatives, food dye, and added sugar than a majority of lunch meat and is served on multigrain bread, which boosts fiber content.

This sandwich may only have a rating of 3 out of 5 on the flavor scale, but a light addition of a sauce or extra veggies such as jalapenos or banana peppers can boost its flavor score and help it become a top contender not only in health but in taste.

Most Flavorful Subway Low Calorie Sandwiches

Of the 16 ranked low calorie Subway sandwiches, there were 4 standouts when it came to flavor that all received a 5 out of 5 on the flavor rating scale:

  • The Champ
  • The Bella Mozza
  • Sweet Onion Chicken Teriyaki
  • Steak and Cheese

The common denominator between the 4 subs listed above was the addition of either a sauce or cheese (and sometimes both). What this shows is that a delicious flavor profile can be reached without the sacrifice of a lower-calorie diet. 

One of the best parts of Subway is the ability to customize sandwiches, so there really is an endless amount of options when it comes to finding a sandwich that is both healthy and tasty. For instance, the champ contains 2 servings of cheese, so to knock that down in calories, limiting it to one serving can drop it from 440 to 390 calories.

In that same vein, taking a sub at the lower end of the calorie spectrum and adding cheese or sauce could make it a much tastier option. The turkey sub could become quite a bit more flavorful with the addition of avocado and Creamy Sriracha, which would only add 85 total calories, making the final calorie count for the entire sandwich only 345.

Ultimately, playing around with different flavors and customizations can help anyone find a sandwich that both fits their desired taste as well as their list of health and weight loss rules.

Other Low Calorie Subway Options

A low-calorie Subway salad or protein bowl are an additional alternative to the typical sandwich and a great option to add to the list of weight maintenance or weight loss solutions. The difference between a salad and a protein bowl is that the bowl contains a footlong sandwich worth of meat to boost protein content. These salads can be customized just as the sandwiches are, but lack the carbs and additional calories that the bread contains. 

Ensuring that a Subway meal is topped off with a drink that won’t weigh down the calorie load, choosing a diet soda, unsweet iced tea, or water will leave most diners guilt-free. In the same respect, it may be wise to steer clear of chips and baked goods, as they contain nearly as many calories as an entire sandwich.

Sandwiches have been around for decades, if not centuries, and enjoying them as a lunch or dinner is common, but when someone is tired of being fat or unhealthy, finding well-balanced options that don’t derail a diet is important. Thankfully, ordering tasty and low calorie subs at Subway is an easy task that can help anyone reach their health goals.

FAQ About Low Calorie Subs at Subway

What Subway Sauce Is Lowest in Calories?

Topping a sandwich off with sauce is a common habit, but remembering these sauces all contain calories can help keep dieters in check. While red wine vinegar and mustard have negligible calories, the lowest calorie sauce exclusive to Subway is the Sweet Onion Teriyaki sauce, coming in at just 35 calories per serving.

Which Type of Bread Is Lowest in Calories?

Bread is the backbone of sandwiches, so, when trying to stay within a calorie budget, factoring that in is a must. The classic 6” Artisan Italian Bread is the lowest option at 160 calories

What Subway Salad Has the Least Calories?

If something other than a sandwich is desired or the goal is lower carbs, the Veggie Delite and Oven Roasted Turkey salad are the two lowest calorie options. The Veggie Delite is a mere 50 calories and the Oven Roasted Turkey is 110 calories. Adding dressing will increase the macros of salads, but it is still possible to keep them each well over 200 calories.


References

1Subway. (n.d.). Nutrition Information. Subway. Retrieved September 14, 2022, from <https://order.subway.com/en-US/MenuNutrition/Nutrition>

2Harvard School of Public Health. (2022). Healthy Eating Plate | The Nutrition Source | Harvard T.H. Chan School of Public Health. Harvard T.H. Chan School of Public Health. Retrieved September 16, 2022, from <https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/>

3U.S. Department of Agriculture. (2022). Protein Foods. MyPlate. Retrieved September 16, 2022, from <https://www.myplate.gov/eat-healthy/protein-foods#mp-container>

4U.S. Department of Agriculture. (2022). Rethink Fats. MyPlate. Retrieved September 16, 2022, from <https://www.myplate.gov/tip-sheet/rethink-fats>

5U.S. Department of Health and Human Services. (2022). Body Weight Planner. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved September 16, 2022, from <https://www.niddk.nih.gov/bwp>

About the Author

Nathan

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.