Is the veggie delight at Subway healthy?

The Veggie Delight is one of Subway’s most popular vegetarian sandwich options. With its mix of fresh vegetables, cheese, and sauce, it seems like a healthier fast food choice. But is the Veggie Delight really as nutritious as it appears?

In this 5000 word article, we’ll take an in-depth look at the ingredients and nutrition information for the Veggie Delight to determine if it’s a smart option for your diet. We’ll compare it to other Subway sandwiches and similar options from other fast food restaurants. We’ll also provide some tips on how to customize your Veggie Delight order to make it even healthier.

Veggie Delight ingredients

The base ingredients for a Veggie Delight sandwich are:

– Bread (9-grain wheat, Italian white, honey oat)
– Vegetables (lettuce, spinach, tomatoes, cucumbers, peppers, onions)
– Cheese (American, Monterey cheddar, provolone)
– Sauce (mayo, mustard, oil, vinegar)

The bread provides carbohydrates, the vegetables supply key micronutrients like vitamins A, C, and K, the cheese contributes protein and calcium, and the sauces add fat and flavor.

The type of bread, specific vegetable toppings, and sauce choice impact the nutrition profile. Customizing these ingredients allows customers to modify the sandwich’s healthiness.


Subway offers three bread options for the Veggie Delight and other sandwiches:

– 9-grain wheat: The healthiest choice, with 3g fiber per 6-inch sub
– Italian white: Refined grains, lower fiber at 1g per 6-inch
– Honey oat: Slightly higher fiber at 2g per 6-inch

The 9-grain wheat has the most fiber, which aids digestion and heart health. The honey oat also provides a fiber boost compared to the lower fiber Italian white bread.


With the Veggie Delight, customers can load up on nutritious fresh vegetables. Recommended options for maximum nutrition include:

– Spinach: Vitamins A, C, K; folate
– Tomatoes: Vitamin C, lycopene
– Cucumbers: Vitamin K, hydrating
– Bell peppers: Vitamin C, antioxidants
– Onions: Fiber, flavonoids

Going light on lettuce makes room for more nutrient-dense vegetables.


Subway’s cheese choices provide protein and calcium, but also saturated fat and sodium:

– American: 6g fat, 180mg sodium per ounce
– Monterey cheddar: 5g fat, 180mg sodium
– Provolone: 6g fat, 170mg sodium

The flavors are similar, so opting for provolone saves a little saturated fat and sodium. Or consider asking for half the usual amount of cheese to cut down further.


Subway’s sauces enhance flavor but should be used sparingly:

– Mayo: 10g fat, 25mg sodium per packet
– Mustard: 0g fat, 160mg sodium
– Oil & vinegar: 120 calories, 10g fat for basic italian dressing

Requesting sauces on the side and using just a drizzle helps reduce unhealthy fats, calories, and sodium. Mustard packs lots of flavor without the calories.

Nutrition information

Now let’s analyze the full nutrition facts for a standard Veggie Delight sandwich:

6-inch Veggie Delight, no cheese 6-inch Veggie Delight
Calories: 210 Calories: 280
Total Fat: 2.5g Total Fat: 6g
Saturated Fat: 0g Saturated Fat: 2.5g
Trans Fat: 0g Trans Fat: 0g
Cholesterol: 0mg Cholesterol: 15mg
Sodium: 480mg Sodium: 630mg
Carbs: 41g Carbs: 41g
Fiber: 4g Fiber: 4g
Sugar: 4g Sugar: 4g
Protein: 11g Protein: 15g

Going cheese-less saves 70 calories, 3.5g of fat, and 150mg of sodium. Overall, the standard Veggie Delight provides a decent nutritional profile.

At 280 calories, 6g of fat, and 15g of protein for a 6-inch sub, it’s lower in calories and fat compared to most other Subway sandwiches. The cheese and sauces do add saturated fat and sodium, but the fiber and nutrients from the vegetables help balance that out.

Comparing the Veggie Delight to other Subway sandwiches

How does the Veggie Delight stack up to some of Subway’s other popular sandwiches?

Sandwich Calories Fat (g) Carbs (g) Protein (g)
Veggie Delight 280 6 41 15
Meatball Marinara 480 23 56 28
Chicken & Bacon Ranch Melt 670 35 57 36
Steak & Cheese 320 9 42 21
Turkey Breast 230 3.5 41 18

The Veggie Delight has the lowest calorie, fat, and protein content compared to Subway’s meat-based sandwiches. It beats out even the Turkey Breast on fat and carbs.

Choosing veggie options is an easy way to reduce calories at Subway. Adding lots of vegetables boosts nutrition while the controlled portions of bread, cheese, and sauce keep the Veggie Delight sandwich relatively light overall.

How the Veggie Delight compares at other fast food chains

Most other fast food chains also offer vegetarian sandwiches. Here’s how their nutrition stacks up against Subway’s Veggie Delight:

Sandwich Calories Fat (g) Carbs (g) Protein (g)
Subway Veggie Delight 280 6 41 15
Burger King Veggie 370 17 49 14
Wendy’s Veggie Wrap 440 23 60 12
McDonald’s Southwest Salad w/ dressing 350 19 36 14
Taco Bell Bean Burrito 370 8 63 13

Subway’s Veggie Delight is one of the lowest calorie options, beating out the veggie sandwiches at Burger King, Wendy’s and McDonald’s. It also has less fat than the other chains’ offerings.

The Veggie Delight proves to be one of the most nutritious fast food vegetarian sandwiches available. Subway’s fresh vegetable toppings and smaller portions of cheese and sauces gives it an advantage over fried, higher calorie options.

Tips for ordering an even healthier Veggie Delight

While the standard Veggie Delight is fairly nutritious, there are some easy ways to modify your order to make it even healthier:

– Get it on 9-grain or honey oat bread for extra fiber
– Load up on spinach, tomatoes, cucumbers, peppers and onions
– Go light on lettuce since it’s low in nutrients
– Get just 1 slice of cheese or no cheese to cut saturated fat
– Use mustard instead of mayo-based sauces
– Ask for sauce on the side and use sparingly
– Opt for a 6-inch over a 12-inch sub
– Pick water or unsweetened tea over sugary soda

Making those simple tweaks allows you to limit calories, fat, sodium, and sugar while maximizing the amount of satiating fiber and vitamins from the vegetable toppings.

Healthy side options

To make your Veggie Delight sandwich combo even healthier, skip Subway’s cookies and chips and opt for one of these nutritious sides:

– Apple slices: With peanut butter for a filling protein and fiber mix
– Yogurt: Choose plain, Greek or light options to avoid added sugar
– Hummus: Pair with veggie sticks like carrots and cucumbers
– Salad: Green or mixed salad with light dressing provides vitamins, minerals
– Baked chips or pretzels: More fiber and less fat than regular chips
– Fruit cup: Helps add antioxidants and vitamins to your meal

Washing down your sandwich with water or unsweetened iced tea rather than soda can also trim calories and sugar.

Is the Veggie Delight healthy for weight loss?

At around 200-300 calories for a 6-inch sub, the Veggie Delight can definitely fit into a weight loss diet. By building your sandwich with extra vegetables and limiting calorie-dense cheese and sauces, you can make each sub 300 calories or less.

To lose weight sustainably through diet alone, cutting about 500 calories per day from your maintenance level calorie needs results in about 1 pound lost per week.

So whether you eat the Veggie Delight for lunch or dinner, it can help contribute to a daily calorie deficit. Just be mindful of your portion size, vegetable toppings and condiment choices. Limiting sugary drinks and sides will also support your weight loss goals.

Here is a one day sample meal plan incorporating the Veggie Delight for weight loss:

Meal Food Calories
Breakfast 1 cup Greek yogurt with berries 260
Lunch Veggie Delight Sub 280
Dinner 2 cups mixed salad with chickpeas + light dressing 350
Snacks Baby carrots and hummus 105
Beverages Water, unsweetened tea 0

At around 1000 calories for the day, this sample menu creates a 500 calorie deficit for weight loss for a typical woman needing 1500 calories. The Veggie Delight substitutes as a nutritious and filling lunch.

Is the Veggie Delight healthy for athletes?

The Veggie Delight sandwich can work well for athletes looking for a convenient on-the-go meal. The mix of carbohydrates, protein and micronutrients can help fuel workouts and recovery.

Here are some tips for athletes to get the most nutrition out of a Veggie Delight sandwich:

– Choose 9-grain or honey oat bread for complex carbs
– Load up on spinach, peppers, onions for antioxidants
– Pick provolone cheese for higher protein than regular American
– Get cheese and sauces on the side to control portions
– Opt for mustard and oil & vinegar dressing over mayo
– Add avocado for healthy fats
– Pair with Greek yogurt, fruit, veggies or a salad for more carbs
– Drink milk or a protein shake as a beverage for balanced nutrition

By tweaking the standard sandwich to emphasize complex carbs, protein, and nutrient-dense vegetables and healthy fats, athletes can make the Veggie Delight work well as part of their training diet.

Portion control is key, so opting for a 6-inch over a footlong allows athletes to balance the sandwich with other needed carb and protein foods.


Overall, the Veggie Delight can be a healthy sandwich choice at Subway. Choosing whole grain bread, loading up on fresh veggies, and limiting cheese and sauces allows you to keep the calories, fat, and sodium in check.

Customizing your Veggie Delight order makes the sandwich work for different dietary needs, whether you want to lose weight, fuel your workouts, or just eat healthier. While not the absolute lowest calorie option on Subway’s menu, the flexibility and nutrition of the Veggie Delight makes it one of the healthiest sandwiches for most people.

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