Eating a healthy, balanced lunch on the go can be tough. Subway makes it easier to hit wellness goals. While it’s generally a better choice than fast-food drive-thrus, not every menu item is ideal for staying on track.
There are smart options that don’t compromise taste. Whether you’re counting calories, limiting sodium, or just eating clean, Subway has choices that work. Here are three sandwiches worth adding to your lunch rotation, according to Bess Berger, RDN, founder of Nutrition by Bess, who specializes in PCOS and menopause.
6-Inch Oven-Roasted Turkey
- Calories: 270
- Fat: 4g (Saturated fat: 1g)
- Sodium: 810 mg
- Carbs: 40g (Fiber: 4g, Sugar: 6g)
- Protein: 20g
The oven-roasted turkey is dietitian-approved and satisfying. “This sub is simply done right,” says Berger. “At 270 calories with 20 grams of protein, it’s lean, filling, and won’t leave you in a post-lunch food coma.”
Berger adds, “Turkey is naturally lower in fat than beef or salami, making this a great option. Get it on whole wheat, pile on every veggie they’ve got, and keep sauces minimal. Go for mustard or vinegar, not a mayo flood. This sandwich is your safe, sensible sub option. Order with confidence!”