The unhealthiest Subway options are typically loaded with processed meats, high-fat sauces (like ranch), and cheese, making the Chicken & Bacon Ranch or a fully loaded Italian B.M.T. (Biggest, Meatiest, Tastiest) high in calories, sodium, and saturated fat, with items like tuna salads often being heavy in mayo. Ingredients like bacon, pepperoni, mayo, and creamy dressings contribute the most to making a sub less healthy, while lean proteins (turkey, rotisserie chicken) and lots of veggies are healthier choices.
The unhealthiest Subway sandwiches are typically loaded with processed meats, high-fat sauces (like ranch), and cheese, with the Footlong Meatball Marinara, Chicken & Bacon Ranch Melt, and The Beast Sub (packed with multiple processed meats) often cited for high calories, sodium, saturated fat, and processed ingredients, leading to potential risks for heart disease and cancer. A general rule is to avoid combinations with multiple cured/processed meats, creamy sauces, and sugary additions.
Less Healthy Items To Skip at Subway
Plenty of healthy menu options exist at Subway, but less-balanced choices do, too. Certain meats contain additives, excess sodium, and unhealthy fats. Other items that are less nutritious include added sugar.
The healthiest Subway bread in Australia generally leans towards their whole grain or wheat options, like Hearty Multigrain or standard Wheat, for higher fiber, vitamins, and minerals, supporting digestion better than white bread, but always check the current nutritional guide on the Subway Australia website for specifics on calories, sodium, and sugar in their available breads like Malted Rye or Italian Herbs & Cheese, as offerings and formulations change.
In a study published May 6 in the Journal of Adolescent Health, the researchers found that adolescents who purchased Subway meals consumed nearly as many calories as they did at McDonald's. Meals from both restaurants are likely to contribute toward overeating and obesity, according to the researchers.
The healthiest fast food in Australia often comes from places offering fresh ingredients like Roll'd (Vietnamese rice paper rolls, pho), Sumo Salad/Greenstreat (fresh salads, grain bowls), Nando's (grilled chicken, salads), Grill'd (veggie/lean meat burgers with salad), and Guzman y Gomez (veggie/chicken bowls/burritos), focusing on grilled options, plenty of vegetables, and avoiding fried items or heavy sauces for lighter choices like sushi, poke bowls, or kebabs with lean protein.
Looking at the overall meal, the Subway meal in terms of protein and sugar was slightly healthier than McDonald's and provided more vegetables, however it was higher in sodium. Remember both meals contributed the same total number of calories but on top of that, it was a large amount of calories.
Footlongs double everything—calories, sodium, carbs, and fat. Even a "healthy" footlong Oven Roasted Turkey hits 520 calories and 1,580mg sodium. A footlong Italian BMT with cheese and mayo exceeds 1,100 calories and 3,000mg sodium. For most people, a 6-inch sub is the appropriate portion size.
The "best" Subway sandwich in Australia is subjective, but the Chicken Classic, Chicken Teriyaki, and Chicken & Bacon Ranch are consistently top sellers, with many Aussies loving custom orders like Chicken Schnitzel with garlic aioli or Meatballs with marinara sauce. The Meatball Marinara and Italian B.M.T. are also popular staples, while options like the Veggie Delite offer plant-based appeal, with many favouring Italian Herbs & Cheese bread for its flavour.
1- Italian Herb and Cheese
The Italian Herb and Cheese is definitely my top pick when it comes to Subway's best bread. It's a very flavorful and delicious bread that gets the job done anytime I go to Subway. It's a bit of a Subway hero bread as many people make the journey to seek out a sandwich in this bread.
1. Processed Meats Like Bacon, Hot Dogs, and Cold Cuts. Processed meats like bologna, ham, and bacon are high in calories and salt and are linked to increased risk of heart disease due to their impact on cholesterol and blood pressure, says Julia Zumpano, RD, registered dietitian at Cleveland Clinic in Ohio.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
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.
✓ Egg and Cheese Flatbread
The egg and cheese flatbread (6-inch) offers 380 calories, 15g of total fat, 4.5g of saturated fat, 44g of carbohydrates, 3g of sugar, 19g of protein, and 940mg of sodium. By asking for a few changes, you can make an even healthier breakfast choice.
With only 140 calories in a 6-inch serving and 280 in a Footlong, Flatbread is the healthiest bread at Subway if you're counting calories. While there are other bread options that outshine Flatbread in other nutritional categories, this one wins handily when it comes to caloric content.
The 11 Healthiest Subway Menu Items To Try
#1 The Philly
This classic cheesesteak is stacked with steak, 2x American cheese, green peppers, red onions and mayo.
The healthiest Subway sandwich often involves customizing lean protein like Oven-Roasted Turkey or Rotisserie-Style Chicken on 9-Grain Wheat bread, loading up on veggies (lettuce, spinach, tomatoes, peppers, onions), and choosing lighter sauces like balsamic vinegar, or adding healthy fats with avocado for a balanced, high-protein, lower-calorie meal, with the Veggie Delite being a great plant-based choice.
Subway can be healthier than McDonald's because it offers more vegetables and lean proteins, but it depends heavily on your specific order; a heavily loaded Subway sandwich with processed meats, cheese, and creamy sauces can easily rival or exceed the calories, fat, and sodium of a McDonald's meal, especially if you skip sugary drinks and fries at McDonald's. Both can be unhealthy, but Subway gives you more control to customize a nutritious meal.
“Meatball marinara on white bread, while not the highest in calories, is the unhealthiest option,” says Ludlam-Raine.
⭐️Refined carbohydrates: Subway sandwiches are typically made with refined bread, which lacks fiber and can cause a rapid spike in blood sugar levels. Opting for whole grain bread or wraps can be a healthier choice.
The healthiest fast food options focus on grilled protein, lots of vegetables, and whole grains, found in places like Chipotle (veggie/bean bowls), Subway (Turkey Breast & Ham), Chick-fil-A (grilled nuggets/sandwich), Wendy's (grilled chicken wrap/chili/baked potato), and Taco Bell (Fresco-style tacos/burritos), emphasizing customization to swap sauces, cheese, and fried items for healthier alternatives like salsa, avocado, and salads.
McChicken
The grilled McChicken sandwich has fewer calories and grams of fat than the McDonald's Quarterpounder. Paired with apple slices, this can increase your protein intake while not ingesting as much sodium as when you eat other burger options.