Healthiest Subway Orders
What's actually worth ordering — ranked by protein, sugar, and calories.
✦ Top High-Protein Pick
5 Meat Italian
Packed with enough protein to actually keep you full.
Most Protein
Stays with you. Actually fills you up.
5 Meat Italian
Packed with enough protein to actually keep you full.
Big Hot Pastrami **
Packed with enough protein to actually keep you full.
Grilled Chicken
Packed with enough protein to actually keep you full.
Fewest Sugars
No spike, no crash. Just steady.
6" Tuna
5g sugar with solid protein. Watch the mayo — it adds up fast.
Mayonnaise
Monterey Cheddar, Shredded
Fewest Calories
Lighter choice — still worth ordering.
Mayonnaise
Pepper Jack
Monterey Cheddar, Shredded
Cleanest
Fewest additives. Closest to real food.
6" Chipotle Philly
No junk. This is as close to real food as it gets.
6" Grilled Chicken
No junk. This is as close to real food as it gets.
6" Spicy Nacho Chicken
No junk. This is as close to real food as it gets.
High Fiber
Gut health & digestion.
5 Meat Italian
Chicken & Bacon Ranch
Big Hot Pastrami **
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Numbers are estimates based on typical values. Always double-check if it matters to you.