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What should I order at Subway?

Subway is built to be customised, so it's easy to order well — the bread, the cheese and the sauce are the three decisions that change the sandwich.

Pick a protein-led filling — chicken, turkey, ham, steak or tuna — and take it either as a six-inch or as a salad bowl, then fill it with every salad item on offer. The filling is rarely what makes a Subway order heavy: it's the footlong bread, the cheese, and a generous sauce, and all three are choices you make out loud at the counter.

Best choices

  1. 1Salad bowl with chicken, turkey or steakThe same fillings without the bread — this is the single change that alters a Subway order most
  2. 2Six-inch instead of a footlongHalf the bread for the same filling ratio; the footlong is two of these, not one large one
  3. 3Every salad item they offerLettuce, tomato, cucumber, peppers, onion and olives are free and are the cheapest volume in the shop
  4. 4Grilled chicken or turkey over the crumbed optionsCrispy and crumbed chicken is battered; the grilled version of the same bird is a different filling
  5. 5Vinegar, mustard, or a light single sauceThe sauce is the quiet part of the order — mayo-based ones go on generously and are not free volume

Watch out for

  • A footlong is two six-inch sandwiches, however it is priced — the bread scales, the filling barely does
  • Cheese and a mayo-based sauce together are a routine pairing that changes the sandwich more than the filling choice did
  • Toasted with cheese means melted cheese, which is easy to add twice without noticing
  • The meal deal adds crisps and a drink; those are the part that arrives without a decision
  • 'Crispy' anything is battered — it is a different filling to the grilled version of the same meat

Also asked

Is Subway actually a healthy choice?

It can be, because you build it — and that is genuinely unusual for a counter. Grilled chicken or turkey with every salad item in a six-inch is a straightforward sandwich. The same filling in a footlong, toasted with double cheese, finished with a mayo-based sauce and bought as a meal deal with crisps and a soft drink, is a substantially different order. Nothing on the menu forces the second version; the defaults just drift that way.

What is the highest protein order at Subway?

A salad bowl with a double portion of chicken, turkey or steak. Doubling the meat costs less than you would expect and changes the bowl completely, and dropping the bread means what you are eating is mostly protein and salad. If you want the sandwich, a six-inch with double meat gets you most of the way there.

Salad bowl or sandwich at Subway?

The bowl, if the decision is about the food. The fillings are identical — the bowl simply omits the bread and usually comes with more salad in its place. If you want the sandwich because you are eating it one-handed on the move, that is a perfectly good reason; just know the bread is the difference between the two, not the chicken.

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