The 5 Best Subway Sandwiches for Weight Loss: Real Picks with Calories, Tips & Meal Plans
Trying to lose weight but still love Subway sandwiches? You’re not alone. Many health-conscious people want to enjoy fast food without derailing their diet. The good news is —Subway sandwiches for weight loss actually offers several low-calorie, high-protein sandwiches that support weight loss goals — if you order smart.
This guide will help you choose the right bread, fillings, sauces, and sides — so you can eat Subway without guilt or guesswork. Whether you’re cutting calories, counting macros, or simply want a healthier fast food option, this article is your go-to solution.
What Makes a Subway Sandwich Weight-Loss Friendly?
To make the best choice, your Subway meal should be:
– Under 400–500 calories
– High in lean protein
– Low in saturated fat and added sugars
– Paired with water or low-calorie sides
It’s important to prioritize sandwiches that are balanced and don’t spike your blood sugar. A good Subway sandwich for weight loss will keep you full, energized, and support your nutritional goals.
Pro Tip: Always check the ingredient breakdown using Subway’s official nutrition calculator or our free Subway Calories Calculator tool.
Top 5 Subway Sandwiches for Weight Loss
Not all Subway sandwiches are created equal. Below are the top 5 sandwiches recommended by dietitians, nutritionists, and fitness professionals. These options are high in protein, low in unhealthy fats, and perfectly portioned for weight loss.
6-Inch Veggie Delight
Calories: 230 | Protein: 8g
Tip: Perfect for ultra-low-calorie plans. Loaded with fiber and antioxidants. Add avocado for healthy fats.
6-Inch Oven Roasted Turkey
Calories: 280 | Protein: 18g
Tip: A lean protein source with excellent satiety. Choose 9-grain wheat bread and add spinach, cucumbers, and green peppers.
6-Inch Rotisserie-Style Chicken
Calories: 300 | Protein: 23g
Tip: Juicy roasted chicken provides clean protein. Ideal for post-workout recovery or high-protein meal plans.
6-Inch Black Forest Ham
Calories: 270 | Protein: 18g
Tip: Delivers a smoky flavor with lean meat. Keep it clean by avoiding mayo and cheese.
6-Inch Tuna (Modified)
Calories: ~340 | Protein: ~18g
Tip: Request half the usual tuna mix and skip cheese. Tuna is rich in protein but can be high in fat with mayo.
Subway Sandwiches to Avoid While Losing Weight
Not all Subway menu options are healthy. Some sound light but are calorie-dense and packed with sugars or fats. Here’s what to stay away from if you’re serious about your weight loss journey:
Meatball Marinara (480–960+): Packed with saturated fat, sodium, and melted cheese. A common diet-wrecker.
Sweet Onion Chicken Teriyaki (370+): The sauce is loaded with sugar despite the ‘healthy’ name.
Tuna (Regular) (450+): Prepared with full-fat mayo, making it one of the highest fat items on the menu.
Steak and Cheese (450–750): Topped with cheese and fatty meat, and often combined with white bread.
Footlongs of Any Kind (800–1200+): Even healthy ingredients double the calories in a footlong. Always split it or choose a 6-inch.
Better Alternatives:
– Swap Meatball Marinara for Rotisserie Chicken on wheat bread
– Choose Oven Roasted Turkey over Teriyaki Chicken
– Modify Tuna with half scoop and load up on veggies
– Replace Steak & Cheese with Black Forest Ham and no cheese
– Always go for a 6-inch instead of a footlong
Use our Subway Calories Calculator tool to visualize and plan your order accurately.
