6 Nutritionists Share Exactly What They Order at Subway

In theory, Subway is a healthy lunch choice—lots of veggie and lean meat options, y’all. But the chain also serves up some sammies with nutrition facts you’d expect to find at greasier fast-food spots. 

Take the Chicken and Bacon Ranch, which packs 1,220 calories, 60 grams of fat, and 2,580 milligrams of sodium (more than a day’s worth) in a foot-long. Or the Corned Beef Reuben, which houses a whopping 1,312 calories, 24 grams of sugar, and 3,540 calories in the same-sized sandwich—oof.  (Learn how bone broth can help you lose weight with Women’s Health’s Bone Broth Diet.)

Good news is, you can navigate Subway’s menu like a nutritional champ with a few simple guidelines: “Always go with the six-inch, nine-grain wheat option, which has four grams of fiber to help fill you up long after lunch is over,” says Brigitte Zeitlin, R.D. Another pro tip: Skip the cold cuts containing nitrates, additives that may be linked with a higher risk of cancer, says Christy Brissette, R.D. (You can find out which meats are nitrate-free here.) And no matter what you order, load up on veggies for extra-filling fiber and nutrients, and opt for mustard or vinaigrette for added flavor—as opposed to creamy, high-cal, high-saturated-fat condiments like mayo and ranch.

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And if you want a little more guidance for ordering a sensible sub, check out these go-to Subway orders from six of our favorite nutritionists: