Food

A SmartPoints guide to ordering at Subway

Our how-to for dining at this classic stop for casual fare.

Subway is a classic eatery and an easy go-to for many of us, but you may be wondering how this restaurant fits into your SmartPointsTM budget. Here’s our guide to some of the most popular menu items, along with their SmartPoints values, so you can make the best choice for you!

Subway is known largely for its submarine sandwiches – sub’s in the name, after all! – but the chain also offers salads and wraps as main meals. The beauty of a restaurant like Subway is that it’s made for customization, so you can make choices that fit into your lifestyle.

An easy way to keep your order low on SmartPoints is to fill it up with ZeroPoint veggies – something like a salad or a sandwich filled with vegetables. Add-ons like dressings and sauces will bring up your SmartPoints total, so you can reference the table below – or just search for the menu item in your WW App – to check their values.

 

6-inch sub sandwiches
 

Menu item  SmartPoints value
Veggie Delite on 9-Grain Wheat Sub Green: 7
Blue: 7
Purple: 7

Egg salad on 9 Grain Wheat Sub

Green: 15
Blue: 13
​Purple: 13
Oven Roasted Chicken on 9-Grain Wheat Sub Green: 7
Blue: 6
​Purple: 6 
Turkey Breast on 9-Grain Wheat Sub Green: 7
Blue: 6
​Purple: 6
Tuna on 9-Grain Wheat Sub Green: 13
Blue: 13
​Purple: 13
Sweet Onion Chicken Teriyaki on 9-Grain Wheat Sub Green: 11
Blue: 10
​Purple: 10
Meatball Marinara on 9-Grain Wheat Sub Green: 16
Blue: 16
​Purple: 16

 

Grilled Wraps
 

Menu item SmartPoints value
6” Steak Mushroom Melt

Green: 14
Blue: 14
Purple: 14

Italian B.M.T. ®   Panini Green: 20
Blue: 20
​Purple: 20
Triple Cheese Panini Green: 15
Blue: 15
​Purple: 15

 

Add-ons
 

Menu item SmartPoints value
House Sandwich Sauce  Green: 1
Blue: 1
Purple: 1
Light Mayonnaise  Green: 2
Blue: 2
Purple: 2
Fat-Free Honey Mustard Sauce  Green: 2
Blue: 2
Purple: 2
Fat-Free Sweet Onion Sauce  Green: 2
Blue: 2
Purple: 2
Chipotle Southwest Sauce  Green: 4
Blue: 4
Purple: 4
Swiss Cheese or Cheddar Cheese  Green: 2
Blue: 2
Purple: 2
Shredded Mozzarella Cheese  Green: 1
Blue: 1
Purple: 1

 

Salads and dressings
 

Menu item SmartPoints value
Oven Roasted Chicken Salad (without dressing) Green: 2
Blue: 1
Purple: 1
Tuna Chopped Salad Green: 9
Blue: 8
Purple: 8
Club Salad (no dressing or croutons) Green: 2
Blue: 2
Purple: 2
Fat-Free Italian Salad Dressing  Green: 1
Blue: 1
Purple: 1
Oil and Vinegar Salad Dressing  Green: 6
Blue: 6
Purple: 6
Ranch Salad Dressing  Green: 4
Blue: 4
Purple: 4

 

Cookies
 

Menu item SmartPoints value
Chocolate Chip Cookie Green: 9
Blue: 9
Purple: 9
Oatmeal Raisin Cookie Green: 9
Blue: 9
Purple: 9
Chocolate Chunk Cookie Green: 10
Blue: 10
Purple: 10
M&M Cookie Green: 10
Blue: 10
Purple: 10
Peanut Butter Cookie Green: 10
Blue: 10
Purple: 10