Top 10 Lowest Calorie Subway Sandwiches :You want to eat healthy. You want to lose weight. But sometimes you’re in a rush, and Subway is right there.
Good news: you can absolutely eat at Subway and stay on track. The key is knowing what to order.
This guide shows you the 10 lowest calorie sandwiches at Subway. All of them are under 400 calories for a 6‑inch sub. Some are even under 300.
Let’s get into it.
How to Make Any Subway Sandwich Lower in Calories
Before we get to the list, here are a few simple tricks to cut calories no matter what you order:
- Skip the cheese. Cheese adds about 50 calories per slice. You won’t miss it if you load up on veggies.
- Choose the right bread. 9‑Grain Wheat is a solid choice. Italian Herbs & Cheese adds extra calories and fat.
- Go easy on sauce. Mustard is free. Mayo, ranch, and chipotle sauce add 100+ calories per squirt. Ask for sauce on the side.
- Load up on veggies. Lettuce, spinach, tomatoes, cucumbers, onions, peppers – they add almost zero calories.
- Skip the combo. Chips and soda can add 300–500 calories. Stick with water or unsweetened tea.
Now, here are the best low‑calorie options.
1. Veggie Delite (6‑inch)
Calories: 230 (with 9‑Grain Wheat bread, no cheese)
The Veggie Delite is the lowest calorie sandwich at Subway. It has no meat, just fresh vegetables. But don’t think it’s boring. Pile on every veggie they have – lettuce, spinach, tomatoes, cucumbers, green peppers, red onions, olives, jalapeños, banana peppers, pickles.
How to order: “6‑inch Veggie Delite on 9‑Grain Wheat, no cheese, with all the veggies, and mustard.”
Calories: 230
2. Turkey Breast (6‑inch)
Calories: 280 (with 9‑Grain Wheat bread, no cheese)
Turkey breast is one of the leanest meats at Subway. It’s low in fat and high in protein, which helps keep you full.
How to order: “6‑inch Turkey Breast on 9‑Grain Wheat, no cheese, add lettuce, spinach, tomatoes, cucumbers, onions, and mustard.”
Calories: 280
3. Oven Roasted Chicken (6‑inch)
Calories: 310 (with 9‑Grain Wheat bread, no cheese)
Oven roasted chicken is another great lean protein. It’s not fried or processed like some other chicken options.
How to order: “6‑inch Oven Roasted Chicken on 9‑Grain Wheat, no cheese, add all the veggies, and a little honey mustard on the side.”
Calories: 310
4. Subway Club (6‑inch)
Calories: 320 (with 9‑Grain Wheat bread, no cheese)
The Subway Club has turkey breast, roast beef, and ham. It’s a mix of three meats, but still low in calories if you skip the cheese.
How to order: “6‑inch Subway Club on 9‑Grain Wheat, no cheese, extra lettuce and spinach, light mustard.”
Calories: 320
5. Roast Beef (6‑inch)
Calories: 320 (with 9‑Grain Wheat bread, no cheese)
Roast beef is another lean option. It has more flavor than turkey but still low in fat.
How to order: “6‑inch Roast Beef on 9‑Grain Wheat, no cheese, add cucumbers, tomatoes, onions, and a dash of black pepper.”
Calories: 320
6. Black Forest Ham (6‑inch)
Calories: 290 (with 9‑Grain Wheat bread, no cheese)
Ham is lean and flavorful. It’s slightly lower in calories than turkey.
How to order: “6‑inch Black Forest Ham on 9‑Grain Wheat, no cheese, extra spinach, banana peppers, and mustard.”
Calories: 290
7. Grilled Chicken (6‑inch)
Calories: 350 (with 9‑Grain Wheat bread, no cheese)
Grilled chicken is a solid choice. It’s a bit higher in calories than turkey, but still under 400. It’s also very filling.
How to order: “6‑inch Grilled Chicken on 9‑Grain Wheat, no cheese, add all veggies, and a little buffalo sauce (it’s low in calories).”
Calories: 350
8. Rotisserie Style Chicken (6‑inch)
Calories: 340 (with 9‑Grain Wheat bread, no cheese)
Rotisserie chicken is moist and flavorful. It’s slightly lower in calories than the regular grilled chicken.
How to order: “6‑inch Rotisserie Style Chicken on 9‑Grain Wheat, no cheese, extra tomatoes, red onions, and black pepper.”
Calories: 340
9. Steak & Cheese (Without Cheese)
Calories: 360 (with 9‑Grain Wheat bread, no cheese)
Yes, you can order the Steak & Cheese without the cheese. The steak itself is lean. Without the cheese, it’s a decent low‑calorie option.
How to order: “6‑inch Steak & Cheese, hold the cheese, on 9‑Grain Wheat, add green peppers, onions, and extra lettuce.”
Calories: 360
10. Tuna (Light on the Mayo)
Calories: 390 (with 9‑Grain Wheat bread, no cheese)
Tuna is higher in calories because of the mayo, but it’s still under 400. You can ask for light mayo to cut more calories. Tuna also has healthy omega‑3 fats.
How to order: “6‑inch Tuna on 9‑Grain Wheat, no cheese, light mayo, add cucumbers, spinach, and tomatoes.”
Calories: 390
Quick Comparison Table
| Sandwich | Calories (6‑inch, no cheese, 9‑Grain Wheat) |
|---|---|
| Veggie Delite | 230 |
| Black Forest Ham | 290 |
| Turkey Breast | 280 |
| Roast Beef | 320 |
| Subway Club | 320 |
| Oven Roasted Chicken | 310 |
| Rotisserie Style Chicken | 340 |
| Grilled Chicken | 350 |
| Steak & Cheese (no cheese) | 360 |
| Tuna (light mayo) | 390 |
Pro Tips to Cut Even More Calories
Go open‑faced. Ask them to put the toppings on just the bottom half of the bread. You eat it with a fork. This cuts the bread calories in half.
Skip the bread entirely. Order any sandwich as a salad. You’ll save about 200 calories.
Don’t add oil. Oil adds 45 calories per teaspoon. Vinegar has zero.
Watch your drink. A soda adds 150‑250 calories. Water or unsweetened iced tea is free.
What to Avoid
Some Subway sandwiches are calorie bombs. Avoid these if you’re watching your weight:
- Meatball Marinara (6‑inch: 570 calories)
- Chicken & Bacon Ranch (6‑inch: 610 calories)
- Italian B.M.T. (6‑inch: 540 calories)
- Footlong anything – a footlong doubles the calories
Also avoid chips, cookies, and sugary drinks. They can turn a healthy meal into a high‑calorie splurge.
The Bottom Line
Subway can be a great choice for weight loss – if you order smart. Stick with the sandwiches on this list. Skip the cheese. Go easy on sauce. Load up on veggies. And choose water or unsweetened tea.
The Veggie Delite is your lowest calorie option at just 230 calories. But the turkey, ham, and roast beef sandwiches are also excellent choices under 330 calories.
Next time you’re at Subway, you know exactly what to order.
7. Frequently Asked Questions (FAQ)
Q: What is the lowest calorie sandwich at Subway?
A: The Veggie Delite on 9‑Grain Wheat with no cheese has just 230 calories.
Q: Is Subway good for weight loss?
A: Yes, if you choose lean meats, skip cheese, load up on veggies, and avoid high‑calorie sauces and sides.
Q: What bread has the fewest calories at Subway?
A: Italian white bread has 200 calories for a 6‑inch. 9‑Grain Wheat has 210 calories. Both are fine. Avoid Italian Herbs & Cheese (260 calories).
Q: Can I eat Subway every day and lose weight?
A: Yes, as long as you stay within your daily calorie goals and choose low‑calorie options. Mix up your orders to get different nutrients.
Q: What sauce has the fewest calories at Subway?
A: Mustard has zero calories. Vinegar has zero. Buffalo sauce has about 20 calories per squirt. Avoid mayo, ranch, and chipotle sauce.
Q: Is the Subway salad lower in calories than a sandwich?
A: Yes. Ordering any sandwich as a salad saves about 200 calories from the bread. But you might feel less full without the bread.
8. Call to Action (CTA)
Save this guide for your next Subway trip. Try the Veggie Delite with extra veggies and mustard – you might be surprised how good it tastes. Share this with a friend who’s trying to eat healthier!
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