What Is the Lowest Calorie Sandwich at Subway?

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Subway, known worldwide for its build-your-own sandwiches and salads, offers an array of healthy fast food choices. Among the many menu options, one stands out for its particularly low calorie count: the 6-inch Veggie Delite. This article will delve into the specifics of this sandwich and provide tips on how to keep your Subway order low in calories but high in flavor.


The lowest calorie sandwich at Subway is the 6-inch Veggie Delite. This sandwich has only 230 calories and is packed with a variety of vegetables including lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions. By choosing it on multigrain bread, you can keep the calorie count low.

The Lowest Calorie Sandwich at Subway

The 6-inch Veggie Delite sandwich is the lowest calorie sandwich at Subway, clocking in at just 230 calories. This vegetarian sandwich is packed with a combination of lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions. Ordering it on multigrain bread keeps the calorie count low.

Nutritional Comparison with Other Subway Sandwiches

To put this into perspective, here are the nutritional values of various Subway sandwiches:

  • Subway Club: This sandwich has 310 calories, 4.5 grams of fat, 23 grams of protein, and 5 grams of fiber.
  • Cold Cut Combo: This sandwich has 280 calories and 17 grams of protein.
  • Veggie Delite: As mentioned, this sandwich has only 200 calories and 2 grams of fat.

Customizing Your Sandwich

To keep the calorie count low but maintain a high flavor profile, consider these tips:

  1. Choose whole-grain bread or high-fiber tortillas.
  2. Opt for an open-face sandwich.
  3. Use lean protein sources like chicken breast or turkey.
  4. Load up on fruits and veggies.
  5. Replace high-calorie spreads with healthier alternatives.
  6. Use low-fat cheese options.

Fitting Into Daily Calorie Intake

The recommended daily calorie intake varies, but it is generally 2,000 calories for women and 2,500 for men. A Veggie Delite sandwich, therefore, makes up approximately 11.5% and 9.2% of the daily calorie intake for women and men, respectively.

Variations and Other Low-Calorie Options

Subway offers a range of salads and other low-calorie sandwiches for those seeking variety. These include the Oven Roasted Turkey Bowl, Black Forest Ham Bowl, Subway Club, Roast Beef, and Turkey Cali Club, among others.

High-Protein, Low-Calorie Options

For those looking to increase their protein intake while keeping the calories low, Subway offers several options. The 6″ Oven Roasted Chicken, 6″ Black Forest Ham, 6″ Turkey Breast, and Veggie Patty Salad are all high in protein and low in calories.

In conclusion, Subway offers a wide range of options for those looking to enjoy a tasty meal while keeping their calorie count in check. By making mindful choices and customizing your order, you can enjoy a satisfying meal that aligns with your dietary goals.

Frequently Asked Questions

What is the calorie count for the footlong Veggie Delite sandwich?

The footlong Veggie Delite sandwich has approximately double the calories of the 6-inch version, so it’s around 460 calories.

What are some healthy alternatives to high-calorie spreads at Subway?

Subway offers several low-calorie spread options such as mustard, vinegar, and fat-free Italian dressing.

Are there any vegan options at Subway?

Yes, Subway offers several vegan options. The Veggie Delite sandwich can be made vegan by choosing Italian bread or Hearty Italian bread and avoiding cheese and mayo.

How much protein does the 6-inch Veggie Delite sandwich have?

The 6-inch Veggie Delite sandwich has 9 grams of protein.

Are there gluten-free options at Subway?

Yes, Subway does offer a gluten-free bread option in some locations, but cross-contamination with gluten products may occur. Always check with the store to confirm.

Can I add extra vegetables to my Subway sandwich without increasing the calorie count significantly?

Yes, adding extra vegetables is a great way to increase the nutritional value of your sandwich without adding many calories. Most vegetables at Subway are very low in calories.

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