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Subway has long been known for trying to set itself apart from the fast-food pack. The company’s “eat fresh” tagline aimed to convince you that it’s healthy. And, with multiple “fresh fit” sandwich options and vegetables lined up for selection right in front of you, it was easy enough to believe.

However, a glance at the menu — and this UCLA study in the Journal of Adolescent Health — indicates Subway is not that different from many other fast food options.

Researchers examined the purchase patterns of adolescents at both McDonald’s and Subway and found that, on average, they purchased 1,038 calories at McDonald’s and 955 calories at Subway — not a statistically significant difference. Additional studies have shown that people tend to overeat when they consider a food “healthy,” which could add unintentional calories.


RELATED: Never, ever order these 5 sandwiches at Subway

But before you go running back to the familiar faces of Mickey D’s or Burger King, a closer look at Subway’s menu shows that they do have some healthy options — you just have know what to order.

With regard to weight maintenance, calories play an important role. Because of this, HealthGrove, the health data analysis and visualization site from Graphiq, used data from the ESHA nutrition database and the current Subway menu to compile a list of 25 6-inch sandwiches offered by the popular chain, ranked from most to least caloric.

RELATED: Never order these 7 sandwiches at Jimmy John’s

25. Tuna Salad Sandwich

  • 480 calories
  • 25 grams of fat
  • 580 milligrams of sodium

24. Meatball Marinara Sandwich

  • 480 calories
  • 18 grams of fat
  • 1,000 milligrams of sodium

23. BBQ Steak & Bacon Melt Sandwich

  • 460 calories
  • 13 grams of fat
  • 1,390 milligrams of sodium

22. Chicken & Cheese Pizziola Sandwich

  • 440 calories
  • 14 grams of fat
  • 1,180 milligrams of sodium

21. Turkey Bacon Avocado & Cheese Sandwich

  • 430 calories
  • 19 grams of fat
  • 940 milligrams of sodium

20. Roasted Chicken BBQ Melt Sandwich

  • 430 calories
  • 11 grams of fat
  • 870 milligrams of sodium

19. Barbecue Rib Patty Sandwich

  • 420 calories
  • 19 grams of fat
  • 810 milligrams of sodium

18. Buffalo Chicken Ranch Sandwich

  • 420 calories
  • 16 grams of fat
  • 1,100 milligrams of sodium

17. Italian BMT Sandwich

  • 410 calories
  • 16 grams of fat
  • 1,270 milligrams of sodium

16. Veggie Patty Sandwich

  • 390 calories
  • 7 grams of fat
  • 800 milligrams of sodium

15. Steak & Cheese Sandwich

  • 380 calories
  • 10 grams of fat
  • 1,030 milligrams of sodium

14. Cheese & Egg White Omelet Breakfast Sandwich

  • 370 calories
  • 13 grams of fat
  • 880 milligrams of sodium

13. Cold Cut Combo Sandwich

  • 360 calories
  • 12 grams of fat
  • 1,030 milligrams of sodium

12. Monterey Chicken Melt Sandwich

  • 360 calories
  • 8 grams of fat
  • 580 milligrams of sodium

11. Sweet Onion Chicken Teriyaki Sandwich

  • 360 calories
  • 4 grams of fat
  • 920 milligrams of sodium

10. Subway Melt Sandwich

  • 359 calories
  • 10 grams of fat
  • 1,110 milligrams of sodium

9. Seafood Sensation Sandwich

  • 332 calories
  • 10 grams of fat
  • 562 milligrams of sodium

8. BLT Sandwich

  • 320 calories
  • 9 grams of fat
  • 650 milligrams of sodium

7. Roast Beef Sandwich

  • 320 calories
  • 5 grams of fat
  • 670 milligrams of sodium

6. Oven Roasted Chicken Sandwich

  • 320 calories
  • 5 grams of fat
  • 610 milligrams of sodium

5. Subway Club Sandwich

  • 310 calories
  • 5 grams of fat
  • 850 milligrams of sodium

4. Black Forest Ham Sandwich

  • 290 calories
  • 5 grams of fat
  • 800 milligrams of sodium

3. Turkey Breast & Black Forest Ham Sandwich

  • 280 calories
  • 4 grams of fat
  • 730 milligrams of sodium

2. Turkey Breast Sandwich

  • 280 calories
  • 4 grams of fat
  • 760 milligrams of sodium

1. Veggie Delite Sandwich

  • 230 calories
  • 3 grams of fat
  • 280 milligrams of sodium
Sabrina Perry, HealthGrove |
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