The Best Macro Friendly Subway Sandwich Options

There are definitely going to be days while tracking your macros that you need to swing into the nearest fast food restaurant and get something to eat. Luckily, most of us have the well-known sandwich shop, Subway, nearby. They’re even in most airports which makes traveling and trying to find healthier options a lot easier. Hopefully, this post full of macro-friendly subway menu options can help ease the stress of trying to figure out what would work best for you. 

All photos and nutrition facts used in this post are from the Subway.com menu. For full details click here

What is “macro friendly?”

  • To me, macro friendly means high protein and moderate carbs and fats.
  • I try to aim for lean protein and healthy fats at every meal.
  • Macro friendly is different for each individual. What fits my macros might not fit yours.
  • This list contains the highest protein options under 500 calories as well as the lowest calorie but high protein options.
  • You can always request double meat for extra protein!

While some sandwiches may be repeated throughout, do note that they are categorized into highest protein under 500 calories, lowest fat content and lowest carbs so you can see what fits best in the area you’re trying to target. At the end of this post you will find a full list of all sandwiches under 500 calories with their macros listed along with sauces …. because I’m saucey.

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Up the volume without the added calories!

When you think about eating out you probably don’t think there are many macro-friendly options. I like to go in with the mindset of how can I get a bang for my buck. How can I get a many grams of protein as possible but also a decent amount of food to eat. For example, add things to up the volume without upping the calories much and spend the calories on doubling the protein. Add green peppers, double lettuce, black olives, red onions, banana peppers or any fresh veggies you prefer to a 6-inch sub. I always add salt and pepper for extra flavor too. 

macro friendly subway

Sauces!

I am a sauce Queen. Load it on and give me a side for dipping. The sauce can really add up calorie wise and when tracking your macros it is super important to take sauces into consideration. For me, sauce is more important than cheese so I would opt to add sauce. If melted cheese is important to you maybe add salt and pepper or red wine vinegar for your seasonings/sauce. For the lowest calories sauces, I suggest red wine vinegar, mustard, salt and pepper, Sweet Onion Teriyaki sauce (30 calories) Barbeque Sauce (30 calories) Creamy Sriracha sauce (40 calories) or Honey Mustard (60 calories). The highest-calorie sauce options are Giardiniera (80 calories) Peppercorn Ranch Sauce (80 calories)  Roasted Garlic Aioli (80 calories) and Mayonnaise (100 calories). I would suggest opting for the lower calories sauces to save on calories but if it works for you then definitely add it on. 

How to make a low-carb option

While Subway is known for sandwiches, they can also turn any sandwich into a salad or a “No Bready Bowl.” I would use any of these recommended sandwiches, turn them into a salad for less total carbs and be careful with your dressings as they can add up. Also, double the protein! My pick would be a grilled chicken salad with double protein, add jalapenos, salt and pepper, and honey mustard for my dressing since it’s delicious and low grams of fat. 

The salad nutrition facts prior to customizing: 130 calories 3 g Fat, 280 mg Sodium, 10 g Carbs, 4 g Fiber, 19 g Protein 

With my customizations bring the salad to: 270 calories 10 g Fat, 675 mg Sodium, 14 g Carbs, 4 g Fiber, 35 g Protein

For the sake of your time this is post is dedicated to sandwiches. 

Highest protein options under 500 calories per menu no modifications

1. Grilled Chicken Wrap 

This is a great option if you’re looking for the highest protein option with moderate carbs. While the carbs are still high, the wrap has a footlong protein serving without doubling the bread to be double the carbs. The fat content is pretty low too! 

Nutritional Information was pulled directly from the Subway website:

470 calories 

No sauce or cheese. Add pickles, peppers, black olives, red wine vinegar or buffalo sauce for minimal added calories

11 g Fat, 1010 mg Sodium, 54 g Carbs, 3 g Fiber, 42 g Protein

macro friendly subway

2. Oven Roasted Turkey Wrap

Another great option if you’re looking for the highest protein option with moderate carbs. Packed with turkey breast and all the veggies this is a good choice while tracking your macros. While the carbs are still high, the wrap has a footlong protein serving without doubling the bread to be double the carbs. The fat content is pretty low too! 

Nutritional Information was pulled directly from the Subway website:

430 calories 

No sauce or cheese. Add pickles, peppers, red wine vinegar or buffalo sauce for minimal added calories

10 g Fat, 1540 mg Sodium, 54 g Carbs, 3 g Fiber, 32 g Protein

Protein Options with balanced macros under 500 calories per menu without modifications

3. 6″ Black Forest Ham

Multi Grain Bread. Includes cheese and sauce. Add pickles, peppers, red wine vinegar or buffalo sauce for minimal added calories. This is a low cal sandwich that has room for sauces.

Nutritional Information was pulled directly from the Subway website:

280 calories 

4 g Fat, 860 mg Sodium, 42 g Carbs, 5 g Fiber, 30 g Protein

4. 6″ Teriyaki Blitz

Multi Grain Bread.  No sauce or cheese. Add pickles, peppers, red wine vinegar or buffalo sauce for minimal added calories. This is a low cal sandwich that has room for sauces.

Nutritional Information was pulled directly from the Subway website:

450 calories 

14 g Fat, 1480 mg Sodium, 53 g Carbs, 4 g Fiber, 30 g Protein

Lowest Fat Content Options on the Menu

macro friendly subway

1. 6″ Black Forest Ham

Multi Grain Bread.  No sauce or cheese. Add pickles, peppers, red wine vinegar or buffalo sauce for minimal added calories. This is a low cal sandwich that has room for sauces.

280 calories 

4 g Fat, 860 mg Sodium, 42 g Carbs, 5 g Fiber, 30 g Protein

2. 6″ Grilled Chicken

Multi Grain Bread.  No sauce or cheese. Add pickles, peppers, red wine vinegar or buffalo sauce for minimal added calories. This is a low cal sandwich that has room for sauces.

290 calories

4 g Fat, 580 mg Sodium, 40 g Carbs, 5 g Fiber, 27 g Protein

3. 6″ Sweet Onion Chicken Teriyaki

No sauce or cheese. Add pickles, peppers, red wine vinegar or buffalo sauce for minimal added calories. This is a low cal sandwich that has room for sauces.

350 calories

4 g Fat, 850 mg Sodium, 55 g Carbs, 5 g Fiber, 26 g Protein

4. 6″ Oven Roasted Turkey

No sauce or cheese. Add pickles, peppers, red wine vinegar or buffalo sauce for minimal added calories. This is a low cal sandwich that has room for sauces.

270 calories

4 g Fat, 840 mg Sodium, 40 g Carbs, 5 g Fiber, 22 g Protein

Lowest Calorie Option on the Menu

macro friendly subway
  1. 6″ Black Forest Ham

Multi Grain Bread.  No sauce or cheese. Add pickles, peppers, red wine vinegar or buffalo sauce for minimal added calories. This is a low cal sandwich that has room for sauces.

280 calories 

4 g Fat, 860 mg Sodium, 42 g Carbs, 5 g Fiber, 30 g Protein

2. 6″ Oven Roasted Turkey

No sauce or cheese. Add pickles, peppers, red wine vinegar or buffalo sauce for minimal added calories. This is a low cal sandwich that has room for sauces.

270 calories

4 g Fat, 840 mg Sodium, 40 g Carbs, 5 g Fiber, 22 g Protein

3. 6″ Grilled Chicken

Multi Grain Bread.  No sauce or cheese. Add pickles, peppers, red wine vinegar or buffalo sauce for minimal added calories. This is a low cal sandwich that has room for sauces.

290 calories

4 g Fat, 580 mg Sodium, 40 g Carbs, 5 g Fiber, 27 g Protein

4. 6″ Rotisserie-Style Chicken

No sauce or cheese. Add pickles, peppers, red wine vinegar or buffalo sauce for minimal added calories. This is a low cal sandwich that has room for sauces.

310 calories

6 g Fat, 760 mg Sodium, 40 g Carbs, 5 g Fiber, 25 g Protein

What sandwich I would pick?

macro friendly subway

I’d get a 6″ Black Forest ham, double the ham, add jalapenos, pickles, salt and pepper, and honey mustard. 

Nutrition facts straight off the menu: 280 calories 4 g Fat, 860 g Sodium, 42 g Carbs, 5 g Fiber, 30 g Protein

With my customizations bring the sandwich to: 410 calories 10 g Fat, 1475 g Sodium, 46 g Carbs, 5 g Fiber, 40 g Protein

What to get instead of chips or a cookie

macro friendly subway

Side salad!! This is also a great way to load up the veggies and top with salt and pepper, oil and vinegar or honey mustard. 

These are my recommendations for macro-friendly menu items at Subway. While the term “macro friendly” varies from person to person this should set you up with the basics to get started building your sandwich, salad or wrap with high protein content. The good news is there are tons of other options at Subway too that fit but these are the top highest protein 6″ subs straight off the menu and easily customizable to still be lower calorie. In my personal opinion (only) these are the best options at Subway for anyone in a weight loss phase and/or trying to stay low-calorie when eating at a fast-food restaurant. 

Last but certainly not least, let’s talk about the sauces. I mentioned honey mustard here a zillion times because not only is it my favorite and something different than just plain or mustard but it’s 60 calories per serving compared to some others like mayonnaise at 100 calories per serving. 

Subway Condiments lowest to highest calories for 6″ sub:

  • Red Wine Vinegar 0 calories
  • Franks Red Hot Sauce 5 calories
  • Yellow Mustard 10 calories
  • Sweet Onion Teriyaki 30 calories 7g carbs 
  • Barbeque Sauce 30 calories 7 carbs 
  • Creamy Sriracha 40 calories 4g fat / 
  • Oil 45 calories 5g fat 
  • Oil & Vinegar 45 calories 5g fat 2g carbs
  • MVP Parmesean Vinegarette  60 calories 6g fat / 1g carbs
  • Honey Mustard 60 calories 5g fat / 3g carbs 
  • Baja Chipotle Sauce 70 calories 7g fat / 1g carbs 
  • Giardiniera 80 calories 9g fat / 1g carbs 
  • Peppercorn Ranch Sauce 80 calories 8g fat / 1g carbs 
  • Roasted Garlic Aioli 80 calories 8g fat / 1g carbs
  • Mayonnaise 100 calories 11g fat / 0 carbs 

All the 6″ subs under 500 calories from their menu in case none of these float your boat.

Unless mentioned these sandwiches and wraps do not include cheese or sauce. 

  • 6″ Oven Roasted Turkey 270 Calories 4 g Fat 840 mg Sodium 40 g Carbs 5 g Fiber 22 g Protein
  • 6″ Black Forest Ham 280 Calories 4 g Fat 860 mg Sodium 42 g Carbs 5 g Fiber 30 g Protein
  • 6″ Grilled Chicken 290 Calories 4 g Fat 580 mg Sodium 40 g Carbs 5 g Fiber 27 g Protein
  • 6″ Rotisserie-Style Chicken 310 Calories 6 g Fat 760 mg Sodium 40 g Carbs 5 g Fiber 25 g Protein
  • 6″ Roast beef 310 Calories 5 g Fat 790 mg Sodium 42 g Carbs 5 g Fiber 25 g Protein
  • 6″ Cold Cut Combo® 320 Calories 10 g Fat 1000 mg Sodium 41 g Carbs 3 g Fiber 17 g Protein
  • 6″ Sweet Onion Chicken Teriyaki 350 Calories 4 g Fat 850 mg Sodium 55 g Carbs 5 g Fiber 26 g Protein
  • 6″ Steak (Includes American Cheese) 360 Calories 10 g Fat 1040 mg Sodium 40 g Carbs 2 g Fiber 26 g Protein
  • 6″ B.L.T.** 370 Calories 15 g Fat 720 mg Sodium 40 g Carbs 2 g Fiber 18 g Protein
  • 6″ Buffalo Chicken (with Grilled Chicken) 380 Calories 12 g Fat 1380 mg Sodium 42 g Carbs 3 g Fiber 25 g Protein
  • 6″ Italian B.M.T.® 400 Calories 16 g Fat 1180 mg Sodium 43 g Carbs 3 g Fiber 19 g Protein
  • Oven Roasted Turkey Wrap 430 Calories 10 g Fat 1540 mg Sodium 54 g Carbs 3 g Fiber 32 g Protein
  • #16 All-Pro Sweet Onion Teriyaki 430 Calories 11 g Fat 1260 mg Sodium 55 g Carbs 4 g Fiber 30 g Protein
  • 6″ Meatball Marinara 440 Calories 18 g Fat 1100 mg Sodium 50 g Carbs 4 g Fiber 20 g Protein
  • Black Forest Ham Wrap 440 Calories 11 g Fat 1570 mg Sodium 58 g Carbs 3 g Fiber 28 g Protein
  • #33 Teriyaki Blitz 450 Calories 14 g Fat 1480 mg Sodium 53 g Carbs 4 g Fiber 30 g Protein
  • 6″ Tuna 470 Calories 25 g Fat 690 mg Sodium 40 g Carbs 2 g Fiber 20 g Protein
  • 6″ Spicy Italian 470 Calories 24 g Fat 1300 mg Sodium 42 g Carbs 3 g Fiber 19 g Protein
  • Grilled Chicken Wrap 470 Calories 11 g Fat 1010 mg Sodium 54 g Carbs 3 g Fiber 42 g Protein
  • #17 Garlic Roast Beef 480 Calories 21 g Fat 1200 mg Sodium 43 g Carbs 2 g Fiber 30 g Protein
  • #2 The Outlaw™ 490 Calories 22 g Fat 1230 mg Sodium 40 g Carbs 2 g Fiber 30 g Protein
  • #15 Titan Turkey 490 Calories 23 g Fat 1310 mg Sodium 40 g Carbs 2 g Fiber 30 g Protein
  • #1 The Philly 500 Calories 25 g Fat 1310 mg Sodium 41 g Carbs 2 g Fiber 28 g Protein

What’s your macro friendly Subway order?? Let me know in the comments.

One Comment

  1. Thank you, I really appreciate the amount of work you put into explaining the variety of things you can get at Subway and how to make it delicious and fit your macros!

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