Subway is an American based fast-food chain restaurant serving since August, 1965 -- making it one of the fastest-growing franchises in the world. As of October 2019, Subway is operating 16,242 independently owned restaurants in more than 100 countries worldwide. It primarily sells toothsome Submarine Sandwiches (subs) and Salads as well as a large collection of snacks and beverages. It is predominantly managed by its international headquarters in Milford, Connecticut and further five regional centers managing its operation on an international basis. If you'd like to learn more about Subway as a business, take a look at their Wikipedia page.
The restaurant features exclusively prepared condiments that complement all the sandwiches on the menu. All in all, Subway has managed to create a widely-recognizable image with the largest combinations of sandwiches and salads. These specialties are liked by people all around the world, making Subway the second most popular fast-food franchise in the entire world after McDonald's.
While traditional Subway offers only takeout services, some branches offer dine-in where customers are provided with sitting arrangements to avail their freshly made meals. Its extraordinary commercial success and limitless variety of combinations enriched with irresistibly scrumptious ingredients and freshly baked bread entices customers to visit over and over again. The sandwich king has embarked on its journey with an interesting history of a 17-year-old who was in need of money for college, clearly adding to the list of its compelling factors.
However, along with hunger-bursting Subway salads and iconic subs, Subway cannot be described as a junk-food restaurant since its gluten-free bread and fat-free condiments make it a rather healthier option. Not only that, Subway is known for its fastest service that a fast-food restaurant could offer, which makes it compelling to many fast-food lovers.
From popular items to Subway classics, there is something on the menu for everyone. The variety on their menu is a key factor that has contributed to Subway becoming one of the largest fast-food chains in the world. Notably, "while there are several options with pre-selected ingredients, you can also build your own sandwich. Subway even calculates the calories in your selections when ordering online, which allows you to see your meal's total calories," notes Cynthia Sass. This feature adds to the appeal of Subway's commitment to providing customizable and transparent nutritional information.
1. Black Forest Ham
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The Black Forest Ham is a beautiful sandwich with a Smokey flavor that your taste buds will love. You can eat this sandwich plain or customize it to your heart’s desire. This allows you to take this sandwich to the next level.
Growing in popularity, the Black Forest Ham is an excellent option for the ham lover in you. So if you haven’t tried the Black Forest Ham, all I can say is, what are you waiting for?
Nutritional Fact Per Serving On Sub With No Add-Ons
Calories 260 g
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 30 mg
Sodium 740 mg
Carbs 42 g
Protein 19 g
These values are based on a 6-inch sub with no add-ons, so anything that you add will change the nutritional value of the sandwich.
2. Chicken & Bacon Ranch Melt
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The Chicken & Bacon Ranch Melt is a tasty treat that will satisfy the ranch lover in you. With all-white-meat chicken, crispy bacon and Monterey cheese melted over a toasted bun. This sandwich is the right amount of tangy and savory.
Although the Chicken & Bacon Ranch Melt is a reasonably new menu option, it is gaining in popularity because it offers a different taste then Subway’s traditional sandwiches. So if you want to walk on the wild side of the subway menu, give the Chicken & Bacon Ranch a whirl.
Nutritional Fact Per Serving On Sub With No Add-Ons
Calories 540 g
Total Fat 26 g
Saturated Fat 10 g
Cholesterol 100 mg
Sodium 1100 mg
Carbs 41 g
Protein 36 g
*These values are based on a 6-inch sub with no add-ons, so anything that you add will change the nutritional value of the sandwich.
3. Classic Tuna
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The Classic Tuna is a tuna lover’s dreams with a well-made creamy tuna that is placed on the bread of your choice. When creating this sub, you can add all the vegetables that you want. Adding any condiments will accent this sub to your taste.
This is an excellent change of pace from traditional cold cut sandwiches and can be quite refreshing. If your up for it and love tuna, then get the Classic Tuna on your next visit.
Nutritional Fact Per Serving On Sub With No Add-Ons
Calories 450
Total Fat 25
Saturated Fat 4.5
Cholesterol 40
Sodium 610
Carbs 38
Protein 19 g
*These values are based on a 6-inch sub with no add-ons, so anything that you add will change the nutritional value of the sandwich.
4. Cold Cut Combo
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The Cold Cut Combo is probably the oldest sandwich on their menu. This sandwich is stacked high with ham, salami, and bologna that is turkey-based. This is a long-time favorite for most subway goers. So, customize it and enjoy it.
So if you are in the mood for an old favorite, then get the Cold Cut Combo. With this still being a Subway fan favorite and the most customizable, you will be happy with the result.
Nutritional Fact Per Serving On Sub With No Add-Ons
Calories 330 g
Total Fat 12 g
Saturated Fat 3.5 g
Cholesterol 45 mg
Sodium 1060 mg
Carbs 40 g
Protein 16 g
*These values are based on a 6-inch sub with no add-ons, so anything that you add will change the nutritional value of the sandwich.
5. Italian B.M.T.®
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One of the more popular sandwiches on the menu. The Italian B.M.T. is filled with Genoa Salami, Spicy Pepperoni, and Black Forest ham to give you a tasty sub you will come back for. Again, this sub is fully customizable to get the taste that you want.
Find out why this sub is so popular on the menu. It is something that you have to try at least once when visiting a Subway location. This has all the flavor that you are looking for, so sit down and enjoy it.
Nutritional Fact Per Serving On Sub With No Add-Ons
Calories 380 g
Total Fat 17 g
Saturated Fat 6 g
Cholesterol 50 mg
Sodium 1100 mg
Carbs 40 g
Protein 19 g
*These values are based on a 6-inch sub with no add-ons, so anything that you add will change the nutritional value of the sandwich.
6. Meatball Marinara
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The Meatball Marinara is another staple of the subway menu. With an undeniably delicious marinara sauce drenching your meatballs. You will find this is a tasty treat that anyone will love. You can customize it just like any other sandwich and get it toasted for a special treat.
Make sure next time you are craving a meatball sub that you head down to the subway and find out why this sandwich has been on the menu so long. Don’t be afraid to make this sandwich your own and enjoy the Meatball Marinara.
Nutritional Fact Per Serving On Sub With No Add-Ons
Calories 430 g
Total Fat 18 g
Saturated Fat 7 g
Cholesterol 40 mg
Sodium 1040 mg
Carbs 48 g
Protein 20 g
*These values are based on a 6-inch sub with no add-ons, so anything that you add will change the nutritional value of the sandwich.
If you haven’t tried any of these sandwiches, then you should start exploring the menu. Subway offers some exceptional sandwiches, and with the ability to customize them, you won’t be sorry with what you get. Being able to customize the sandwiches helps any sandwich be the one for you.
Each sub can be customized from bread, cheese, vegetables, and condiments. So pick what you love and elevate it to your heart’s desire.
Get inside and enjoy your next Subway Sandwich.
7. Oven Roasted Chicken
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One of the healthiest forms of protein is oven-roasted chicken. Since most of the fats already dripped in the oven with no added oil to cook it. This is a healthy but also a tasty choice. Include it in your sandwich with some lettuce, tomatoes, cucumbers, onions, and other veggies, and you get yourself a quick and healthy meal. Add the sauce of your choice as well to make it even more delicious. It comes with a freshly baked 9-grain wheat bread which is rich in fiber so that you can have a complete and hearty meal. It’s savory chicken and two servings of crisps veggies inside the freshly baked bread of your choice is a must-try for your quick bite. You can also have it with some side dish or you can have it as it is. The sub sandwich serving size is 233 grams sub which contains 270 calories, 5 grams of fiber, 6 grams of sugar, 560 mg of sodium, 23 grams of protein, 40 grams of carbs and 3.5 grams of fat.
8. Rotisserie-Style Chicken
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If you like rotisserie-style chicken, you will love this Subway sandwich. It comes with white chicken meat with its tasty skin included so that you can enjoy the original taste and flavor of the rotisserie-style. This is also hand-pulled chicken so you can still enjoy its meaty texture and flavorful meat. It’s not like the usual sandwich chicken filling where you can’t even distinguish the meat anymore. You can also add some cheese and sauce for a better-tasting meal. Don’t forget to add some veggies that you can get in two servings since it will add more texture and nutrition so that you can have a complete meal for your lunch break. It will satisfy your craving for a delicious meal even if you are always on the go. This sandwich serving size is 248 grams which contain 310 calories, 6 grams of fat, 560 mg of sodium, 29 grams of protein, 5 grams of fiber, 6 grams of sugar, and 40 grams of carbs.
9. Spicy Italian
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This Subway sandwich has pepperoni, salami, and cheese. You can also choose which veggies to include like tomatoes, peppers, onions, lettuce, etc. It also has some oil and condiments you can customize according to your taste to balance the saltiness of those cured meat so you can enjoy having your Italian sandwich. It’s like having a pizza in a sub without having to carry it in a box. This is also a good meal to go so that you can eat a great meal even if you don’t have too much time to spare. You can just grab and go while eating. No time wasted and you can still get full even if you don’t have the time to sit down. The spicy Italian flavor is great for those who like to have it in a sandwich. Serving size is 208 grams which contain 450 calories, 24 grams of fat, 1240 mg of sodium, 18 grams of protein, 3 grams of fiber, 5 grams of sugar, and 40 grams of carbs.
10. Steak & Cheese
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This is the classic favorite of meat lovers. Imagine strips of steak topped with melted American-style cheese with some fresh onions and green peppers. Now that’s a must-have for your next meal. It looks mouth-watering already while it’s being assembled. You can also go crazy with adding more veggies and sauces the way you want your Subway sandwich to be. There are so many fresh and crisps veggies to choose from so you can just choose which ones you like. It will be a very satisfying treat for the meat lover like you. You can have some steak without having to cut through it anymore since it’s already done for you. The serving size is 161 grams that contain 340 grams calories, 10 grams of total fat, 1050 mg of sodium, 23 grams of protein, 2 grams of fiber, 5 grams of sugar, and 39 grams of carbohydrates.
11. Subway Club
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The bestseller in the subway menu since it has turkey breast, lean roast beef, and the very tasty Black Forest ham. Now, that’s a lot of meat in one subway sandwich. It’s a great choice if you require more protein on your diet. You can, of course, add your favorite veggies to add more flavor and texture to your sandwich. Just have more lettuce, tomatoes, peppers, etc. That will complete your meal without the need for cooking it yourself. You can just grab and go so you can have a fulfilling meal. Choose which type of bread you would like it to be. The same goes for the condiments and sauces of your choice. It’s the best sub for meat lovers and sandwich fans. Based on the serving size of 240 grams, this sub contains 290 calories, 4 grams of fat, 780 mg of sodium, 24 grams of protein, 5 grams of fiber, 6 grams of sugar, and 41 grams of carbs.
12. Sweet Onion Chicken Teriyaki
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Subway specializes in making fresh, fat-free and rather healthy sandwiches that differentiates it from the rest. Sweet Onion Chicken Teriyaki is stuffed with smoking hot teriyaki-glazed chicken strips followed by a spread of moreish fat-free sweet onion sauce and gooey cheese that infuses its alluring rich flavor which go rushing towards your taste buds, making it hot and succulent at the same time. Topped with crisp lettuce and juicy tomatoes all together served hot and toasted on freshly baked bread that instantly melts in your mouth. This sub contains between 380-760 calories which can vary based on the size of sandwich you choose. The 6-inch sub which serves 276 grams per sub contain: 380 calories, 5 grams of fat, 50 mg of cholesterol and 900mg of sodium making a total of 59g of carbohydrates. And the iconic footlong sub that serves 552g per sub contains: 760g of calories, 10g of fat, 100mg of cholesterol and finally 1800mg of sodium making it a total of 118g of carbohydrates. All in all, chicken teriyaki’s awe-inspiring look and delectable taste makes it your all-time comfort food.
13. Turkey Breast
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Turkey breast makes it one of the most popular sandwiches in Subway. High in flavor and low in fat, the way your fingers sink in and bite into the soft warm bread, moist piece of turkey breast, and the gooey cheese that is melted all over the meat. Just thinking about it will make you mouth water. It's deliciously sliced turkey breast with an addition of chicken slice followed by your choice of fresh vegetables which are laid in front of you in a wide array gives limitless options to choose from. The iconic layer of fat-free juicy condiments gives a rich and creamy texture to the overall sub.
All those different colors blend together giving a juxtaposition of zesty and scrumptious flavor, the red from the tomato, the fresh green lettuce melted with yellow or white perfect cheese adds to its irresistible taste. Turkey breast makes it rather a healthier option since the 6-inch sub that has the serving size of 219g per sub which contains 280 grams of calories, 3.5g of total fat, 18g of protein, 20mg of cholesterol and 760mg of sodium which makes the total of 46g of carbohydrates. The 12-inch sandwich serves 442g per sub that contains 560g of calories, 7g of total fat, 36g of protein, 40mg of cholesterol and 1620mg of sodium all together making it 92 grams of carbohydrates.
14. Veggie Delite
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Veggie Delite is for all those vegetarian Subway fans out there. Subs with two servings gives a refreshing and light taste of crisp veggies. Just over the horizon is the freshly baked bread that blends with the rest of the flavorful and cheesy oozing of the sandwich that is finger linking good. On top of that is the iceberg lettuce, caramelized onions, leaves of spinach, freshly cut tomatoes, bite-sized green papers to add the ever-needed spice slathered with juicy sauces prepared on 9-grain wheat bread, making it delicious and healthy at the same time. You can already feel how awesome it tastes. One last thing to take to consider is the smell of the sub. It’s captivating, and a smell most people around the world are aware of. Whilst baking, you can get a whiff of the melting sauce and refreshing veggies. It’s the heavenly odor makes it impossible to resist.
Moreover, Veggie Delite is the healthiest option to consider and it comes in 3 different sizes: Kids mini sub, 6-inch and footlong along with a vast variety of vegetables. Depending on the size of the sub, the number of calories is determined. Kids mini sub has a serving of 106g per sub that contains 150 calories, 2g of fat, 6g of protein, 0mg of cholesterol and 190mg of sodium making it 29g of total carbohydrates. 6-inch long sub has a serving of 164g per sandwich that contains 230 calories, 3g of fat, 8g of protein, 0mg of cholesterol and 310mg of sodium making it 44g of total carbohydrates. Lastly, footlong has a serving of 328g per sandwich that contains 460g of calories, 6g of fat, 16g of protein, 0mg of cholesterol and 620mg of sodium making it 88g of total carbohydrates.
15.Roast Beef
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It’s the classic favorite since it comes with lean and tender slices of roast beef. You can also choose which veggies you want to include such as lettuce, tomatoes, cucumber, onions, etc. The veggies will complement the roast beef and it adds more texture to your sandwich. You will surely enjoy your meal since you can even choose what type of bread you would like it to be. Choose which condiments you would like to add to make it tastier and more satisfying according to your taste. It means that you don’t have to even have the sauce if you just want to enjoy its original taste of the meat and fresh veggies. The bread is freshly baked so you can make sure that you will have a great fresh meal. The serving size is 233 grams sub which contains 290 calories, 4.5 grams of fat, 660 mg of sodium, 25 grams of protein, 6 grams of sugar, 5 grams of fiber, and 40 grams of carbs.
All images sourced and credited to the Official Subway website. You can find these images here