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

Best/Worst Condiments

Stay away from creamy, high-fat dressings and sauces! Fattening dressings like mayonnaise, Chipotle sauce, and toppings like pepperoni or bacon can add upwards of a hundred calories onto an otherwise relatively healthy sandwich. Opt for lighter options like mustard, sweet onion sauce, or olive oil. If you HAVE to have mayonnaise, at least choose light mayo. Try to avoid cheese all together.

Eat this…

  • Yellow or brown deli mustard: 5 calories, 0 g fat, 115 mg sodium
  • Fat free sweet onion sauce: 40 calories, 85 mg sodium, 8 g sugar

Not that…

  • Mayonnaise: 110 calories, 12 g fat, 80 mg sodium
  • Chipotle Southwest Sauce: 100 calories, 10 g fat, 220 mg sodium
  • Ranch dressing: 110 calories, 11 g fat, 200 mg sodium

Related Video: $7 Truck Stop Challenge

Tips to Keep in Mind

  • All of the 6″ Low Fat sandwiches (6 grams of fat or less) are under 300 calories. These are good options if you’re trying to watch your caloric intake. Watch out for sodium levels though. The best choices are the Oven Roasted Chicken, Turkey Breast, and Veggie Delite.
  • Stick with a 6″ sub instead of the footlong. If you have to have a foot long, split it with someone or save half for later.
  • Opt for healthy sides like Baked Lays, apple slices, or yogurt. Needless to say, Doritos are not healthy, and most of the soups at Subway are relatively low in calories but high in sodium.
  • Pack on the veggies! This is where you can go crazy with flavor and not have to worry too much about calories. Tomatoes, onion, lettuce, pickles…load it up!

Overall, you want to watch for sodium levels at Subway. There are some good low-cal options, but if you’re trying to watch your sodium for health reasons, this might not be the best place for you.

Disclaimer: We’re not advocating that fast food is healthy. But if you have to stop for something quick, use these tips to create the healthiest sandwich you can.

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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!