guide to subway for ww freestyle

How To Eat at Subway on Weight Watchers

Are you wondering what weight watchers restaurants are the best to choose when you are on the go? Do you need a Weight Watchers Guide to Subway? With a wide variety of Zero Point vegetables on the menu and a little planning, you can have a delicious and filling meal on the go from Subway without sacrificing a ton of points. This is a post to save, so make sure you pin this!

Is Subway Weight Watchers Friendly?

weight watchers subway points

The short answer is yes, especially with a variety of zero point foods available! The longer answer is that like everything else, you need to be prepared before you order or a healthy choice can easily turn into a disaster. Do your best to stick to lean proteins like turkey, chicken or tuna.

What does “Fresh Fit” mean on the Subway menu?

Subway is a great choice when making healthier eating changes because they guide you to make the best choices. By looking on their menu, they label certain items as “Fresh Fit”. These items have higher protein, 2 servings of vegetables and 24g of whole grains, a great balance of nutrition for your meal!

  • Black Forest Ham
  • Oven Roasted Chicken
  • Sweet Onion Chicken Teriyaki
  • Turkey Breast
  • Veggie Delight

Subway defines Fresh Fit Subs as “6″ subs prepared on 9-grain wheat bread with tomatoes, onions, green peppers, cucumbers, lettuce & spinach with up to one Fresh Fit® sauce. Fresh Fit® subs prepared in front of you and not a diet program. ** Vegetable servings refers to [6-inch or footlong] subs prepared to standard recipe. 1 serving = ½ cup raw veggies or 1 cup leafy veggies”

What Subway Breads and Wraps should I choose on weight watchers?

There seems to be a myth surrounding wraps that somehow they are healthier for us than a regular sandwich, but in this case, there are more points in a wrap!

There are so many varieties of wraps on the menu. We have been conditioned to believe that wraps are healthier than bread, but if we look at how many points are in weight watchers wraps, you'll see that is just false information. Here is a list of the 6″ bread and wrap options at Subway and what the points are.

  • Hearty Multigrain – 5 Points
  • Artisan Flatbread – 6 points
  • Artisan Italian – 6 points
  • Italian Herbs & Cheese – 7 points
  • Jalapeno Cheddar Bread – 7 points
  • Biscuit – 8 Points
  • Gluten-Free Bread – 13 Points
  • Spinach Wrap – 10 points
  • Tomato Basil Wrap – 10 Points
  • Wrap – 11 Points
  • Hero Bread – 2 Points *(Not Available in All Locations)

New Subway Series Sandwiches

The newest addition to the menu as of 2022 is the Subway series. There are 12 sandwiches that are designed to be eaten as is, with no changes. However, these sandwiches are all pretty high in points and would benefit from changing the bread to either the hearty multigrain or the Hero bread where it's available.

  1. The Philly17 Points – classic cheesesteak with double provolone on Italian bread with green peppers, red onion and mayo
  2. The Outlaw16 points – classic cheesesteak with double pepper jack cheese on Italian bread, green peppers, red onions and baja chipotle sauce
  3. The Monster19 points – classic cheesesteak and bacon with double monteray cheddar on Italian bread, green peppers, red onions and peppercorn ranch
  4. The Supreme19 points – black forest ham, genoa salami, pepperoni and capicola on Italian bread with provolone cheese, lettuce, tomatoes, red onions and banana peppers with MVP Parmesan Vinaigrette
  5. Bella Mozza15 points – black forest ham, capicola and fresh mozzarella on Italian bread topped with spinach, tomatoes, red onions and banana peppers with MVP Parmesan Vinaigrette
  6. The Boss21 points – meatballs in marinara sauce with pepperoni, fresh mozzarella and parmesan on Italian Herbs and cheese bread
  7. All American Club 16 points – oven roasted turkey, black forest ham, bacon and American cheese with lettuce, tomatoes, red onions and mayo on Italian bread
  8. Subway Club13 points – oven roasted turkey, black forest ham, roast beef and provolone cheese on multigrain bread topped with lettuce, tomatoes, red onions and mayo
  9. The Great Garlic16 points – rotisserie style chicken, bacon and provolone on Italian bread with lettuce, tomatoes, red onions and roasted garlic aioli
  10. The Champ15 points – rotisserie style pulled chicken, double monteray cheddar, green peppers and red onions on Italian bread with peppercorn ranch

What is on the Subway breakfast menu that is Weight Watcher Friendly?

Breakfast is the perfect example of how quickly points can escalate out of control. The artisan flatbread is actually higher in points than the regular 6″ bread options.

If you must have:

  • Bread: If the Hero bread is in a location near you, grab that for 2 points or stick to the hearty multigrain for 5 points
  • Cheese: stick to shredded mozzarella, for only 2 points
  • Sauces/Dressings: Spicy Yellow Mustard is ZERO points and provides a great flavor to add a morning zing

If your subway will allow substitutions on meat, you can ask for turkey instead of black forest ham.
It may only save you 1 point, but every point counts!

What are the No Bready Bowls?

Everything you love about your classic Subway sandwich, but in a big bowl! It's kinda like a salad, without calling it a salad.

First choose your protein:

  • Black Forest Ham
  • Buffalo Chicken
  • BLT
  • Chicken & Bacon Ranch
  • Cold Cut Combo
  • Grilled Chicken
  • Italian BMT
  • Meatball Marinara
  • Oven Roasted Turkey
  • Oven Roasted Turkey
  • Pizza Sub
  • Roast Beef
  • Rotisserie Style Chicken
  • Spicy Italian
  • Steak & Cheese
  • Sweet Onion Chicken Teriyaki
  • Tuna

Then Choose Your Dressing:

When using these sauces as a salad dressing, it's double the portion, so you would double the points. Point values below have been calculated as a dressing portion.

  • Baja Chipotle Southwest Sauce – 4 points
  • Barbecue Sauce – 4 points
  • Franks Red Hot Buffalo Sauce – 0 points
  • Creamy Sriracha – 4 points
  • Giardiniera – 6 points
  • Honey Mustard – 2 points
  • MVP Parmesan Vinaigrette – 4 points
  • Oil & Vinegar – 2 points
  • Peppercorn Ranch – 6 points
  • Roasted Garlic Aioli – 6 points
  • Sweet Onion Teriyaki Sauce – 4 points

Which subway chopped salad is the healthiest?

subway salad

When you order a subway salad calories are a consideration when choosing your dressings as they will affect your points. Try to stick to as many vegetables as you can along with a lite dressing.
– Veggie Delite Chopped Salad, no dressing (1 Points)
– Oven Roasted Chicken Breast Chopped Salad, no dressing (1 point)
– Club Chopped Salad (2 Points)
– Sweet Onion Chicken Teriyaki Chopped Salad, with Sweet Onion Dressing (6 points)

What is the best sandwich at Subway for Weight Watchers?

– 6″ Veggie Delite on Hearty Multigrain(6 points)
– Fresh Fit 6″ Turkey on Hearty Multigrain (6 points)
– Fresh Fit 6″ Subway Club on Hearty Multigrain (7 points)
– Fresh Fit 6″ Roast Beef on Hearty Multigrain (7 points)

Add 2 Strips of Bacon for 3 Points

What are the best dressings for the lowest points?

The best dressing on the list is the Franks Red Hot Buffalo Sauce coming in at ZERO points. The next best choice would be the honey mustard or Oil & Vinegar for 2 points.
When using these sauces as a salad dressing, it's double the portion, so you would double the points. Point values below have been calculated as a dressing portion.
Baja Chipotle Southwest Sauce – 4 points
Barbecue Sauce – 4 points
Franks Red Hot Buffalo Sauce – 0 points
Creamy Sriracha – 4 points
Giardiniera – 6 points
Honey Mustard – 2 points
MVP Parmesan Vinaigrette – 4 points
Oil & Vinegar – 2 points
Peppercorn Ranch – 6 points
Roasted Garlic Aioli – 6 points
Sweet Onion Teriyaki Sauce – 4 points

My wonderful aunt also taught me that carrying a packet of your favorite lite dressing with you whenever possible can alleviate uncertainty with ordering out.
Her purse is filled with little drink mixes, snacks and dressings to keep her on track with her points while dining out.

What are Subway Points?

If you find yourself dining out at Subway often, you can start to collect Subway points, which is their reward system. The old system had various levels and you needed a reward card to collect and use your rewards.

What are Subway Points?
image from Subway.com

Now there's an app for that! Download the Subway app onto your phone. Sign up for a new rewards account, and start earning! For every dollar you spend, you will receive 4 reward tokens. When you reach 200 tokens, you receive a $2 reward.

Occasionally, you'll receive surprise points, discounts or rewards! It is an app worth keeping on your phone if you plan to use Subway as your go-to fast food. (Which I highly suggest.

Sign up online or download the app.


Do you want to read more about eating healthier at restaurants? Check out these tips!

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