What to Eat at Subway for Heart Health
Subway is often seen as the lighter fast food option.
That reputation is only partly true.
BetterNot scores Subway menu items based on how they tend to impact LDL cholesterol and long term heart health.
Some items do score better.
Many do not.
Subway Overall Score
54/100 Not Healthy 🥴
This is the average score of menu items we have analyzed for Subway.
Subway scores higher than many fast food chains, but sodium and saturated fat still show up often.
• Biggest risk: sodium and processed meats
• Best category: veggie based subs and salads
• Worst category: wraps protein bowls and loaded sandwiches
Best Options at Subway
These menu items score highest for heart health and LDL impact relative to the rest of the menu.
• Veggie Delite Salad 92 ❤️
Very low saturated fat with fiber from vegetables.
• Veggie Delite 6 inch Sub 82 🙂
Low saturated fat and calories compared to most subs.
• Oven Roasted Turkey Salad 80 🙂
Low saturated fat with lean protein.
• Black Forest Ham Salad 78 🙂
Lower fat and calories than sandwich versions.
• Grilled Chicken Salad 84 ❤️
Low saturated fat and relatively low sodium for the menu.
Bread choice and sauces can change these scores quickly.
Worst Options at Subway
These menu items score lowest and carry the highest LDL risk.
• The Beast 6 inch Sub 22 🚫
Very high saturated fat sodium and calories.
• Ultimate B.M.T. Wrap 18 🚫
Processed meats plus large portion size drive the score down.
• Hotshot Italiano Wrap 15 🚫
Extremely high saturated fat and sodium.
• Footlong Chocolate Chip Cookie 10 🚫
Very high saturated fat added sugar and refined carbs.
• Cheesy Garlic Steak Protein Bowl 20 🚫
High saturated fat despite the absence of bread.
These items reach daily limits fast.
Why Subway Scores This Way
• High saturated fat across many meat heavy items
• High sodium levels per serving
• Low fiber once vegetables are removed
• Sauces and processed meats increase LDL risk
If You Are Eating Here Anyway
• Choose veggie heavy subs or salads
• Skip cheese and creamy sauces
• Stick with six inch portions
• Avoid wraps and protein bowls
• Add fiber where possible
These changes reduce downside.
They do not make every option heart healthy.
Quick FAQ
How are the scores calculated
Each item is scored from 0 to 100 using saturated fat trans fat fiber sugar refined carbs sodium calories and cooking method. Saturated fat is weighted most heavily due to its link with higher LDL cholesterol.
Is Subway actually healthy
Some items are lower risk than typical fast food. Many others are still high in sodium and saturated fat. It depends on what you order.
Why do wraps and protein bowls score worse than subs
They often contain more meat cheese and sauces. Removing bread does not remove saturated fat or sodium.
Is this medical advice
No. BetterNot is a nutrition scoring and comparison tool. It does not provide medical advice.
How often is the data updated
Scores update when Subway updates nutrition data or when BetterNot scoring rules improve.