Top Subway Salads According to the U.S. Dietary Guidelines
Hey guys, this is Sam here. Today, we are going to check out the best salad options you can have at Subway. Firstly, I apologize to all my daily readers for the inconsistency caused by my busy routine. All my attention was on making the subway calorie calculator tool more advanced and improved.
Ok, let’s get to the topic. So, we are going to look at the best salad options at Subway according to the latest US dietary guidelines. Why, according to the dietary guidelines, is it because we cannot identify the salad meal solely based on calories or protein; we have to look for other nutrients too?
For example, if a salad has 45 grams of protein but is very high in sodium, then it is not considered to be healthy at all, as it can cause more harm than benefits.
So, what do the latest guidelines say:
- Take high-protein meals (consume 1.2–1.6 grams of protein per kilogram of body weight per day).
- Consume low saturated fats (it should not exceed 10% of total daily calories).
- Eat fruits and veggies throughout the day.
- Consume full-fat dairy.
- Consume low sodium:
- Ages 1–3: less than 1,200 mg per day
- Ages 4–8: less than 1,500 mg per day
- Ages 9–13: less than 1,800 mg per day
- Ages 14 or more: less than 2,300 mg per day
6. No amount of added sugar or non-nutritive sweeteners is considered healthy, and you should not consume more than 10g of added sugar a day.
7. Consume less alcohol.
8. The most important thing is to eat real foods that are rich in vitamins and micronutrients and avoid or limit processed foods.
This is a highlight, so read the full dietary guidelines for more details.
So, let’s see the best salads available at Subway that aligns with the guidelines.
1. Veggie Delite Salad
It’s built entirely on lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives. No high-calorie proteins, no dressings built in, no processed meats. The sodium is the lowest on the entire menu at around 320mg, which is well within what the Dietary Guidelines recommend.
Ilana Schachter, RDN, registered dietitian at Nourish and nutritionist for Consumer Health Digest, notes that the 2025–2030 Dietary Guidelines emphasize building meals around nutrient-dense foods vegetables, lean proteins, and whole foods while limiting processed items, added sugars, and excess sodium. The Veggie Delite fits perfectly in this scenario.
Full nutritional Information:
2. Grilled Chicken Salad
If you want protein without high sodium or fats, the Grilled Chicken Salad is the best option at Subway.
You’re getting around 26 grams of high-quality lean protein, no added sugar, and little trans-fat. Sodium sits at around 590mg, which is moderate and completely manageable if the rest of your day is reasonable.
According to Ilana Schachter, RDN, lean protein helps with satiety and muscle maintenance both of which are priorities under the Dietary Guidelines’ focus on meeting nutrient needs while balancing calories. Grilled chicken delivers on both without the saturated fat load you’d get from beef or processed meat options.
3. Spicy Nacho Chicken Salad
No added sugar, no trans-fat. Five grams of fiber and 20 grams of protein in one bowl, that’s a solid meal. But the sodium at 1,220mg, it’s high. That’s over half your daily recommended limit in one salad, before dressing.
Sheri Gaw, RDN, CDCES, who runs Sheri The Plant Strong Dietitian LLC, explains it well: “Although the sodium level is a bit high, the Spicy Nacho Chicken Salad is otherwise a heart healthy and balanced choice that is low in saturated fat and trans-fat and added sugar free; it contains 5 grams of fiber and 20 grams of protein.”
4. Veggie Patty Salad
12 grams of fiber that’s the highest of any salad on the Subway menu, and it matters because the dietary guidelines consistently flag fiber as something most Americans don’t get enough of. On top of that, 13 grams of protein, no trans-fat, no added sugar, and sodium that’s lower than most other salads on the menu.
Sheri Gaw, recommends this one specifically: “If you are looking for a vegetarian salad, the veggie patty salad is a solid choice that provides 13 grams of protein, 12 grams of fiber, less sodium than many other salads (820mg), and no trans-fat or added sugar.”
5. Cheesy Garlic Steak Salad
If you’re in the mood for beef, this is the only Subway salad worth ordering. Most steak and Italian options on the Subway menu are loaded with trans-fat, high saturated fat, and high sodium. The Cheesy Garlic Steak Salad is different. It has no trans-fat, the lowest saturated fat of any beef salad on the menu at 8 grams, and minimal added sugar.
Sheri Gaw also suggests the cheesy garlic steak salad as the best choice since it is the lowest in saturated fat, trans fat free, and contains minimal added sugar.
Sodium is still something to watch at around 1180mg but compared to the other beef options some of which push past 1,600mg this one is the clear winner.
Expert’s Tip That Works Across All of These
A creamy dressing can add 200–300 calories, a significant amount of sodium, and added sugar before you even realize it.
Sheri Gaw has a simple fix for this: “Asking for dressing on the side and using just a small amount usually helps to limit the sodium, added sugar, and overall fat in the salad.”
And Ilana Schachter, adds a few more easy upgrades:
- Pile on extra vegetables (they add fiber and volume for almost no calories).
- Choose lean proteins like grilled chicken or turkey over processed meats.
- If you want to add healthy fat, a small amount of avocado gives you heart-healthy monounsaturated fats without spiking calories the way a ranch dressing would.
Bottom Line
No single salad here is perfect, but all five of them are trans-fat free or have little no trans-fat, have no or minimal added sugar, and align with what the U.S. Dietary Guidelines actually prioritize.
If you’re going for the cleanest option, get the Veggie Delite. If you want a proper meal with protein, go Grilled Chicken or Spicy Nacho Chicken. Vegetarian? Veggie Patty. Craving beef? Cheesy Garlic Steak over everything else on that menu.
And whatever you order, get the dressing on the side.
