How to Eat Healthy at Subway – Tips for Choosing a Healthy Sandwich

We preach a lot about making your own meals in the truck, but we know that sometimes that’s just not a possibility. Maybe you’ve run out of groceries or you had an especially long day. Frankly, you just need something quick and easy. You can find a Subway in virtually every truck stop, so you saunter your way in and pick up a sammie after you stop for the day.

Over the years, Subway has kind of garnered this misconception that it’s some super healthy fast food establishment. While a sandwich is probably a wiser choice than a Big Mac and a Supersize order of french fries, it’s just as easy to ingest an ungodly amount of calories at Subway. Just because it’s a sandwich doesn’t automatically make it healthy.

Today, we’re going to share some of our tips on how to eat healthy at Subway. You can’t just order something all willy-nilly and hope that it’ll be good for you — you’ve gotta do some planning. Since you get to create your sandwich and choose your toppings, it’s a little easier to make it healthy as opposed to stopping for a pre-made burger at McDonald’s or Burger King that comes loaded with cheese and high-calorie sauces and “meats” (I put that in quotes because who knows if it’s really meat).

Eat healthy at Subway

Disgusting meatball marinara….no. Delicious, healthy turkey…yes.

Choose Your Bread

None of the breads at Subway really qualify as “healthy” since even the 9-grain is made with enriched wheat flour, and all contain about the same amount of calories. The best choices though are probably the 9-grain wheat bread and the honey oat. The honey oat has more calories than the 9-grain at 260, but also contains one more gram of fiber (5g). Stay away from the breads topped with cheese!

Eat this…

  • 6″ 9-Grain Wheat Bread: 210 calories, 2 g fat, 310 mg sodium, 4 g fiber, 5 g sugar
  • 6″ Honey Oat Bread: 260 calories, 3 g fat, 330 mg sodium, 5 g fiber, 9 g sugar

Not that…

  • 6″ Roasted Garlic Bread: 230 calories, 2.5 g fat, 1260 mg sodium (!!!), 2 g fiber, 7 g sugar
  • 6″ Italian Herb and Cheese Bread: 250 calories, 490 mg sodium, 2 g fiber, 5 g sugar

Related Video: 8 Meal Tips for Truck Drivers

Add Your Toppings

In an ideal world, you’d fill your sandwich with flavorful veggies and avoid fatty, high-sodium meats…but what’s a sandwich without deli meat? If you have to have meat, choose lean meats like ham, turkey, or roast beef.

Eat this…

  • Ham: 60 calories, 2 g fat, 520 mg sodium, 9 g protein
  • Roast Beef: 90 calories, 2.5 g fat, 390 mg sodium, 16 g protein
  • Turkey Breast: 50 calories, 1 g fat, 500 mg sodium, 9 g protein

Not that…

  • Italian BMT Meats: 180 calories, 14 g fat, 990 mg sodium, 11 g protein
  • Meatballs: 260 calories, 6 g fat, 640 mg sodium, 13 g protein

There’s more good stuff. Keep Reading…

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About Amanda

Amanda is a former digital communications coordinator and frequent blogger for the, a website focused on truck driver health initiatives. Our mission is to encourage truck drivers to embrace a healthier lifestyle by providing both expert advice and real world experiences. Let us be your co-driver on the road to a healthier, happier life!