Healthy ordering guide · official data
Healthiest Subway Order
Lighter, higher-protein and lower-sodium picks, by the numbers
We ranked every way to build a Subway order by calories, protein and sodium, using Subway's own nutrition figures. "Filling" means at least 25 g of protein. Updated Oct 2026.
In brief
The Short Answer
The lightest Subway meal with at least 25 g of protein is a 6-inch sub with Hearty Multigrain, Grilled Chicken, Red Wine Vinegar: 280 calories, 25 g of protein and 560 mg of sodium.
It also has the least sodium of any filling Subway order of 650 calories or less: 560 mg, 24% of the 2,300 mg daily value.
For the most protein in 500 calories or less, order a 6-inch sub with Hearty Multigrain, double Grilled Chicken, Monterey Cheddar, Shredded, Cheddar Cheese Sauce: 49 g for 500 calories, with 1,090 mg of sodium.
Build your own Subway order →Biggest savings
Easy Swaps at Subway
The changes that cut the most calories, one step at a time.
- −110 calSkip the Monterey Cheddar, Shredded
- −100 calChoose Hearty Multigrain instead of 12" Wrap
- −100 calSkip the Mayonnaise
The main event
Pick Your Protein
One standard portion each, most protein first. The last column is protein per 100 calories: higher means more protein for the calories.
| Protein | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Steak · 6" portion | 110 cal | 17 g protein | 450 mg sodium20% DV | 15.5 |
| Subway Club® Meats (Turkey, Ham, Roast Beef) · 6" portion | 110 cal | 17 g protein | 690 mg sodium30% DV | 15.5 |
| Grilled Chicken · 6" portion | 80 cal | 16 g protein | 210 mg sodium9% DV | 20.0 |
| Teriyaki Glazed Chicken · 6" portion | 110 cal | 16 g protein | 350 mg sodium15% DV | 14.5 |
| Roast Beef · 6" portion | 80 cal | 15 g protein | 420 mg sodium18% DV | 18.8 |
| Rotisserie-Style Chicken · 6" portion | 90 cal | 15 g protein | 400 mg sodium17% DV | 16.7 |
| All-American Club Meats (Ham, Turkey, Bacon) · 6" portion | 140 cal | 15 g protein | 650 mg sodium28% DV | 10.7 |
| Tuna · 6" portion | 250 cal | 12 g protein | 310 mg sodium13% DV | 4.8 |
| Meatballs · 6" portion | 250 cal | 12 g protein | 720 mg sodium31% DV | 4.8 |
| Oven-Roasted Turkey · 6" portion | 60 cal | 11 g protein | 450 mg sodium20% DV | 18.3 |
| Black Forest Ham · 6" portion | 70 cal | 10 g protein | 490 mg sodium21% DV | 14.3 |
| Egg Patty · 6" portion | 180 cal | 10 g protein | 220 mg sodium10% DV | 5.6 |
| Cold Cut Combo® Meats · 6" portion | 110 cal | 9 g protein | 620 mg sodium27% DV | 8.2 |
| Pastrami (participating locations) · 6" portion | 130 cal | 9 g protein | 470 mg sodium20% DV | 6.9 |
| Veggie Patty (participating locations) · 6" portion | 170 cal | 6 g protein | 320 mg sodium14% DV | 3.5 |
| Bacon (2 strips) · 6" portion | 80 cal | 5 g protein | 170 mg sodium7% DV | 6.3 |
| Genoa Salami (3 slices) · 6" portion | 70 cal | 3 g protein | 260 mg sodium11% DV | 4.3 |
| Pepperoni (3 slices) · 6" portion | 80 cal | 3 g protein | 290 mg sodium13% DV | 3.8 |
Step by step
Lighter Choices at Every Step
Lightest first. Every option is in the calculator.
Bread
| Choice | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Hearty Multigrain · 6" (footlong doubles) | 200 cal | 9 g protein | 350 mg sodium | 4.5 |
| Artisan Italian · 6" (footlong doubles) | 210 cal | 8 g protein | 380 mg sodium | 3.8 |
| Artisan Flatbread · 6" (footlong doubles) | 220 cal | 7 g protein | 360 mg sodium | 3.2 |
| Jalapeño Cheddar (participating locations) · 6" (footlong doubles) | 240 cal | 9 g protein | 500 mg sodium | 3.8 |
| 12" Wrap · 1 wrap | 300 cal | 8 g protein | 580 mg sodium | 2.7 |
Cheese
| Choice | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Parmesan Grated | 5 cal | 0 g protein | 25 mg sodium | 0.0 |
| American | 80 cal | 4 g protein | 420 mg sodium | 5.0 |
| Provolone | 90 cal | 6 g protein | 220 mg sodium | 6.7 |
| Pepper Jack | 100 cal | 5 g protein | 480 mg sodium | 5.0 |
| Monterey Cheddar, Shredded | 110 cal | 7 g protein | 170 mg sodium | 6.4 |
Veggies
| Choice | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Lettuce | 0 cal | 0 g protein | 0 mg sodium | — |
| Spinach, Baby | 0 cal | 0 g protein | 5 mg sodium | — |
| Cucumbers (3 slices) | 0 cal | 0 g protein | 0 mg sodium | — |
| Green Peppers (3 strips) | 0 cal | 0 g protein | 0 mg sodium | — |
| Onions | 0 cal | 0 g protein | 0 mg sodium | — |
| Olives, Black (3 rings) | 0 cal | 0 g protein | 25 mg sodium | — |
Sauces + Seasonings
| Choice | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Red Wine Vinegar | 0 cal | 0 g protein | 0 mg sodium | — |
| Buffalo Sauce | 0 cal | 0 g protein | 390 mg sodium | — |
| Salt | 0 cal | 0 g protein | 160 mg sodium | — |
| Pepper, Black | 0 cal | 0 g protein | 0 mg sodium | — |
| Oregano | 0 cal | 0 g protein | 0 mg sodium | — |
| Mustard, Yellow | 10 cal | 0 g protein | 170 mg sodium | 0.0 |
On the side
Sides, Lightest First
| Side | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Applesauce | 70 cal | 0 g protein | 0 mg sodium | 0.0 |
| Chicken Noodle soup (8 oz bowl) | 70 cal | 7 g protein | 1,160 mg sodium | 10.0 |
| Hash Browns | 190 cal | 3 g protein | 600 mg sodium | 1.6 |
| Oatmeal Raisin Cookie | 200 cal | 3 g protein | 110 mg sodium | 1.5 |
| Broccoli Cheddar soup (8 oz bowl) | 200 cal | 9 g protein | 960 mg sodium | 4.5 |
| Loaded Baked Potato with Bacon soup (8 oz bowl) | 200 cal | 9 g protein | 910 mg sodium | 4.5 |
Try them
Example Orders, Lightest First
Each one opens in the calculator, ready to change.
| Order | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| 6" veggie with avocado | 250 cal | 10 g protein | 380 mg sodium | 4.0 |
| 6" turkey on multigrain | 365 cal | 26 g protein | 1,190 mg sodium | 7.1 |
| 6" Italian meats sub | 570 cal | 30 g protein | 1,705 mg sodium | 5.3 |
| Rotisserie chicken ranch wrap | 665 cal | 43 g protein | 1,965 mg sodium | 6.5 |
| Footlong steak and cheese | 940 cal | 58 g protein | 2,750 mg sodium | 6.2 |
| Footlong meatball with provolone | 1,110 cal | 52 g protein | 2,690 mg sodium | 4.7 |
Healthy Subway FAQ
What is the healthiest thing to order at Subway?
The lightest Subway meal with at least 25 g of protein is a 6-inch sub with Hearty Multigrain, Grilled Chicken, Red Wine Vinegar: 280 calories, 25 g of protein and 560 mg of sodium. It also has the least sodium of any filling Subway order of 650 calories or less: 560 mg, 24% of the 2,300 mg daily value. For the most protein in 500 calories or less, order a 6-inch sub with Hearty Multigrain, double Grilled Chicken, Monterey Cheddar, Shredded, Cheddar Cheese Sauce: 49 g for 500 calories, with 1,090 mg of sodium. These picks rank calories, protein and sodium from Subway's own nutrition figures; what is healthiest for you depends on your own needs.
What is the highest-protein order at Subway under 500 calories?
A 6-inch sub with Hearty Multigrain, double Grilled Chicken, Monterey Cheddar, Shredded, Cheddar Cheese Sauce: 49 g of protein for 500 calories, with 1,090 mg of sodium.
How can I make my Subway order healthier?
The biggest calorie savings when you build a Subway order: skip the Monterey Cheddar, Shredded (110 calories less, 7 g less protein); choose Hearty Multigrain instead of 12" Wrap (100 calories less, 1 g more protein); skip the Mayonnaise (100 calories less). For protein, Steak has the most per portion: 17 g for 110 calories.
Which Subway items are highest in sodium?
Sodium adds up across every step of the order. The saltiest single choices are Meatballs (720 mg, 31% of the daily value), Subway Club® Meats (Turkey, Ham, Roast Beef) (690 mg, 30% of the daily value), All-American Club Meats (Ham, Turkey, Bacon) (650 mg, 28% of the daily value). The daily value of 2,300 mg is for a whole day.
Is Subway healthy?
It depends on what you order. The example orders in our calculator run from 250 calories (6" veggie with avocado) to 1,110 calories (Footlong meatball with provolone). The lightest filling meal we found is a 6-inch sub with Hearty Multigrain, Grilled Chicken, Red Wine Vinegar at 280 calories.
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About This Guide
Every number comes from Subway's own published nutrition information, as used in our Subway calculator, where you will find the source and date. We rank orders by calories, protein and sodium only; other things matter too, and what is right for you depends on your own needs. This is not medical advice. Portions are made by hand and vary. See how we source and check data and how every chain compares.