Top Five Menu Choices
Subway Restaurant for Dieters

Written by Sky Taylor, Diet Bites

Requesting a Subway Nutrition Guide a Must for Dieters

Subway restaurant contains so many delicious choices on their extensive menu.  In addition, they have nutrition guides for their customers readily available.  If you do not see a nutrition guide, simply ask your server for copy.

As you glance at the nutrition guide you may be overwhelmed by all of the healthy choices that are listed.  In fact, there are so many that it can be difficult making your selection.

We have several that we have listed below for your review; these are all low calorie choices from Subway’s menu.  All are healthy choices.  In fact, it’s challenging to find anything on their menu which isn’t healthy. 

Some Subway Items High in Calories

Sure,there are those delicious cookies which contain about 150 plus calories each that can get a dieter into trouble, but only if they eat too many.  And of course, because you’re a smart dieter so you’re not going to do that. In addition, even cookies can hold nutritional values - like Subway's delicious oatmeal and raisin.

Keep in mind that the types of bread that you choose for your sandwich will impact the amount of calories as well as the dietary fat grams.  The breads that are lowest in calories include the Italian bread and the 9-Grain Wheat bread.  For the 6 inch sandwich these breads contain about 200-210 calories.

Higher Calorie Breads at Subway Restaurant

The breads that are higher in calories include the Italian Herbs & Cheese, the Roasted Garlic Bread, the Monterey Cheddar, the 9- Grain Honey Oat, and the Parmesan Oregano.  The highest calorie breads from this selection are the Italian Herbs & Cheese bread, the Monterey Cheddar and the 9-Grain Honey Oat bread, all of which contain about 250 calories based on the six-inch size.  If you choose to use flatbread it contains 240 calories.

Mustard Over Mayo

Also keep in mind that the size of your Subway sandwich also matters where caloric content is involved.  In addition, if you choose low calorie Mayo over mustard, then the sandwich is going to contain more calories and dietary fat grams.

Let us look at the caloric values of the Subway sandwiches that are popular with dieters and non-dieters alike.  All of these menu selections are based on the 6 inch sandwich size.

Subway Sandwiches Which Make Good Choices for Dieters

The Black Forest Ham sub contains 320 calories and seven total fat grams. The Oven Roasted Chicken Breast sandwich contains 350 calories and only seven total grams of fat. 

The Roast Beef sandwich contains 340 calories and eight at fat grams.  The Subway Club contains 350 calories and eight fat grams.  The Sweet Onion Chicken Teriyaki contains 410 calories and 7 grams of fat and the Turkey Breast sandwich contains 310 calories and 6 grams of fat. The Turkey Breast & Black Forest Ham sub sandwich contains 330 calories and 7 grams of fat. And finally – our favorite sub which is the Veggie Delite which contains 260 calories and only five fat grams.

If you are not in the mood for a full meal then try their mini-sub sandwiches.  The Veggie Delite contains only 150 calories while the Black Forest Ham contains only 180. The Roast Beef contains 200 calories and Turkey Breast mini-sandwich only 190.

What about a flat bread sandwich?  The lowest calorie flat bread is the Veggie Delite at 260 calories and only 5 grams of total fat.  The flat bread that contains the highest number of calories is the Sweet Onion Teriyaki at 410 calories and seven fat grams.

Other sandwiches that are popular at Subway Restaurant include the tuna sandwich; the 6 inch size will cost the dieter 530 calories and 30 total fat grams with six of these being in the form of saturated fat and 0.5 grams of Trans fat.

The Meatball Marinara contains 580 calories, 23 fat grams, nine saturated fat grams, and 1 gram of Trans fat.

While you’re trying to lose weight it would be best to stick to the low fat sub sandwiches at Subway Restaurant.  Don’t forget about their healthy soups.  Some of our favorites include the Chicken Tortilla soup which contains only 110 calories and 1.5 total fat grams.  Another excellent choice is the Roasted Chicken Noodle soup for 80 calories and if you’re in the mood for Rosemary Chicken and Dumplings soup - try Subway's for 90 calories and 1.5 total fat Grams. 

And if you're trying to watch the number of carbohydrates in your diet, take a look at their salad selections - they are extensive and all taste great.


6-inch Roast Beef Sandwich - 310 calories

6-inch Black Forest Ham Sandwich - 290 calories

Oven Roasted Chicken Breast Salad - 130 calories

1 Cup of Roasted Chicken Noodle Soup - 80 calories

1 Oatmeal Raisin Cookie - 200 calories


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