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20 Best Things to Get on the Subway Menu

Subway is one of the largest sandwich chains and offers menu items to delight even the pickiest of taste buds, making it the perfect sandwich shop for most people.

Starting as a 17-year-old’s way to pay college tuition, Subway has expanded to one of the most affordable, delicious sandwich chains in more than 100 countries.

The Subway menu offers sandwiches, wraps, and salads, providing healthy options for eaters and those who enjoy customizing their food.

In this article, we have created a list of the best Subway menu items, including their taste, nutritional values, and customization options.

Keep reading to discover our picks of the best things to get at Subway!

20. Rotisserie-Style Chicken Sandwich

Subway’s Rotisserie-Style Chicken Sandwich starts on hearty multigrain bread, with white meat rotisserie chicken and your choice of veggies, cheese, sauces, seasonings, and add-ons.

The chicken is hand-pulled in each store.

The rotisserie-style chicken sandwich is one of the healthiest sandwich options on the Subway menu!

This sandwich comes in three sizes: a six-inch, footlong, or footlong pro with double protein.

The sandwich can be customized to be on a different type of bread and can come as a meal.

It only has 600 calories by itself.

19. Chocolate Chip Cookie

If you love classic chocolate chip cookies, Subway offers moist, gooey ones.

Subway cookies are the Otis Spunkmeyer brand.

If you love soft cookies, these are some of the softest.

They are so soft because they are freshly baked in the store daily.

Because they are freshly baked, these cookies only last one to two days after purchase.

If you do not have time to eat them at the store, you can reheat them for 15 to 20 seconds on a paper towel at home.

The chocolate chip cookie is 210 calories per piece.

These cookies are only $0.89 and are one of my favorite items to add to an already delicious meal!

If you want cookies for your family, you can also buy a dozen of them, either all chocolate chip or a mixture.

18. Hubert’s Lemonade

If you love refreshing, tart, sweet lemonade to go with your meal, this drink is a great option.

Hubert’s Lemonade is the perfect pair with any Subway sandwich, wrap, or salad.

It also works as a refreshing drink if you are parched on a sweltering summer day.

This lemonade does include sugar unless you choose the diet lemonade.

You can choose to get it in a small (20 oz.), medium (30 oz.), or large (40 oz.).

If you choose a small size, the lemonade is 120 calories, a medium is 180 calories, and a large is 240 calories.

17. Sweet Onion Chicken Teriyaki Bowl

When you need to make sure you are reaching your protein intake for the day, Subway protein bowls are the best choice!

The healthy Sweet Onion Chicken Teriyaki bowl is filled with lettuce, spinach, tomatoes, cucumbers, green peppers, black olives, and red onions.

In addition, it includes grilled chicken strips with a new sweet onion teriyaki sauce.

The bowl comes with your choice of cheese, veggies, seasonings, and add-ons.

Like all Subway meals, you can customize it to remove any toppings you do not like.

The bowl can come alone or as a meal, with a drink, cookie, or chips.

The sweet onion chicken teriyaki bowl is only 330 calories, with 33 grams of carbs and 34 grams of protein.

16. White Chip Macadamia Nut Cookie

The White Chip Macadamia Nut cookie is an underrated, scrumptious dessert at Subway.

This cookie is 220 calories with crunchy macadamia nuts and smooth white chocolate chips.

These cookies are always soft due to being baked fresh daily in each Subway restaurant.

15. Oven Roasted Turkey Sandwich

The Oven-Roasted Turkey sandwich is excellent if you love simple, everyday sandwiches.

You start this Subway sandwich by choosing multigrain, flatbread, Italian, or Italian herbs and cheese bread.

In addition to the turkey, this sandwich comes with your choice of cheese, veggies, sauces, seasonings, and add-ons.

If you are a toasty sandwich lover, you can always choose to have it toasted.

The oven-roasted turkey sandwich is 520 calories and can be a six-inch, footlong, or footlong pro.

14. Black Forest Ham Sandwich

Another simple, delicious sandwich option on the Subway menu is the Black Forest Ham sandwich.

With your choice of bread, ham, lettuce, spinach, cucumbers, green peppers, and red onions, this sandwich can be made even better with cheese, added veggies, sauces, and seasonings.

Depending on how hungry you are, it can be made into a meal as a six-inch or footlong.

The black forest ham sandwich is 540 calories.

13. The Avocado Spike Bowl by Gronk

Subway has a menu devoted to specials that athletes love.

The Avocado Spike Bowl is a creation by the football star Rob Gronkowski.

This bowl contains lettuce, spinach, tomatoes, cucumbers, and green peppers.

The veggies are topped with Monterey cheddar, smashed avocado, and Baja Chipotle Sauce.

If you love spice and veggies, this bowl is a wonderful choice.

All these delicious ingredients combine to make this bowl 410 calories.

12. B.L.T.

Subway’s classic B.L.T. comes on your choice of bread in a six-inch or footlong, with tomato, lettuce, and bacon.

It can be customized to add cheese, more meats, other veggies, sauces, and seasonings.

You can also make it a meal by adding a drink, chips, or cookies.

The B.L.T. is 650 calories and typically costs around $8.19 for just the sandwich.

11. Sweet Onion Chicken Teriyaki Wrap

Although Subway is most famous for its sandwiches, they also have incredible wraps.

The Sweet Onion Chicken Teriyaki wrap does not disappoint.

It is filled with marinated chicken strips, lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions.

All these ingredients are smothered in the sweet onion teriyaki sauce.

The wrap comes in your choice of spinach or tomato basil wrap.

This wrap also comes with cheese, sauce, veggies, and seasonings.

With 590 calories and 71 grams of carbs, the sweet onion chicken teriyaki wrap is a delicious choice.

10. Rotisserie-Style Chicken Salad

For salad lovers, the Rotisserie-Style Chicken Salad is a fan favorite!

This salad comes with fresh lettuce and baby spinach. It also comes with tomatoes, green peppers, black olives, red onions, cucumbers, and rotisserie chicken.

Subways rotisserie-style chicken is hand-pulled, white meat, skin-on chicken.

Since all Subway items are customizable, the salad is no different.

You can choose between adding American, pepper jack, provolone, and Monterey cheddar cheese.

In addition to the vegetables that already come on this salad, you can add pickles, jalapenos, and banana peppers.

This salad also comes with your choice of sauce or dressing.

Subway offers ranch, Caesar, Chipotle Southwest, oil and vinegar, vinaigrette, or fat-free sweet onion sauce dressings.

The sauces at Subway include oil, red wine vinegar, mayonnaise, mustard, honey mustard, creamy sriracha, buffalo, sweet onion teriyaki, peppercorn ranch, Baja chipotle, MVP parmesan vinaigrette, and roasted garlic aioli.

You can add seasonings of salt, pepper, or parmesan to the salad as well.

Finally, you have the choice to add bacon, pepperoni, fresh mozzarella, smashed avocado, or capicola.

Whether you like to go simple on your salad or customize it, the Rotisserie-Style Chicken Salad is a great option.

9. Spicy Italian

If you love a little spice in your sandwich, the Spicy Italian is a wonderful choice.

As always, you can choose to have the sandwich as a six-inch or footlong, alone or with a meal.

The Spicy Italian has pepperoni and salami with your choice of cheese, bread, veggies, and sauce.

Some wonder what some great items to add to this sandwich are.

The best includes pepper jack cheese, jalapenos, pickles, and chipotle sauce to add some extra zing to your sandwich.

At 850 calories, this is one of the more caloric sandwiches on the menu.

A similar sandwich is the Subway Italian BMT, but they differ in that the Subway Italian BMT comes with ham as well.

8. Raspberry Cheesecake Cookie

Sometimes the perfect wrap needs a perfect side, and Subway’s Raspberry Cheesecake Cookie fits the bill.

These soft cookies are filled with raspberries and creamy white chocolate chips.

The raspberry cheesecake cookie is only 210 calories with 16 grams of sugar.

Just like the chocolate chip cookie can be bought as one or in combination with other cookies.

7. Tuna Sandwich

Classic tuna fans love the Tuna Sandwich at Subway.

It includes 100% wild-caught tuna mixed with mayonnaise and a variety of vegetables.

You can choose to add cheese, other vegetables, and sauces.

This sandwich can be made into a meal as a footlong or six-inch.

The tuna sandwich is 850 calories.

6. Veggie Delight Salad

For vegetable fans, the Veggie Delight Salad at Subway fits the bill.

It is piled with lettuce, spinach, tomatoes, cucumbers, green peppers, black olives, and red onions.

You can choose to add cheese, more veggies, and your choice of sauce.

At only 50 calories, this meal is the lowest calorie and healthiest option at Subway.

If you are looking to lose weight, this is one of the healthiest fast food meal options available.

5. Meatball Marinara Protein Bowl

Filled with eight meatballs, spinach, peppers, and other veggies, the Meatball Marinara Protein bowl does not disappoint.

It comes with your choice of cheese, added veggies, sauces, and seasonings.

The protein bowl is only 530 calories, 33 grams of carbs, and 28 grams of protein­­–perfect for your daily protein intake.

4. Subway Club Sandwich

Taking on the franchise’s name, the Subway Club sandwich is a classic.

This sandwich is filled with turkey, ham, roast beef, and provolone cheese, all topped with lettuce, tomatoes, red onions, and mayo.

It comes on your choice of bread, and you can customize it with sauces and more vegetables.

Subway club sandwiches are 920 calories.

If you want a slight change from the classic Subway Club, there are two other options: the All-American Club and the Turkey Cali Club.

3. Rotisserie-Style Chicken Wrap

The Rotisserie-Style Chicken wrap is one of my go-to menu items at Subway. It reminds me of chicken Caesar salad in a wrap.

The wrap comes with rotisserie-style chicken, crunchy lettuce, spinach, tomatoes, cucumbers, green peppers, and red onions.

I love to have it in the spinach wrap without the tomato and provolone cheese, and Caesar dressing added.

Feel free to customize this wrap however you would like, adding or removing any toppings.

This lower-calorie wrap is a healthy option at only 500 calories.

2. Steak and Cheese Sandwich

The Steak and Cheese sandwich is my favorite Subway menu item.

It is best toasted on Italian Herbs and Cheese bread with steak, American cheese, and black olives.

The steak and cheese sandwich typically comes with steak, lettuce, onions, tomatoes, and cheese.

When you are in the mood for a warm, crunchy sandwich with melty cheese, this is the perfect choice for you!

The sandwich comes as a six-inch or footlong as a meal or alone.

1. Meatball Marinara Sandwich

When looking for the best item on the Subway menu, a family favorite, the meatball sub is the way to go!

This messy but delightful sandwich comes with meatballs drenched in marinara sauce, topped with Parmesan cheese, and your choice of add-ons.

The meatball marinara pairs perfectly with a drink and cookie to make a delicious meal.

The meatballs are made of ground beef, pork, breadcrumbs, and special seasonings to delight the tastebuds.

With 820 calories, this sandwich is worth the extra calories.


The Subway menu has a sandwich, wrap, or salad for every taste bud, making the chain a family favorite.

Whether you want Subway’s classic menu items or customize them to your liking, the opportunities are endless.

Next time you need the perfect sandwich, wrap, or salad, use our list of the best Subway menu items to discover a new favorite!

For more information about Subway, check out the articles below.

About the Author

Bailey Allen is a content writer who loves discovering new restaurants to dine out and finding delicious recipes to cook at home. For fun, she enjoys playing sports, reading, and spending time with friends and family.


November 29, 2022