A guide to ordering at Subway

Our how-to for dining at this classic stop for casual fare.
Published February 9, 2020
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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 WeightWatchers® App – to check their values.

6-inch sub sandwiches

Menu itemSmartPoints value
Veggie Delite on 9-Grain Wheat SubGreen: 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 SubGreen: 7
Blue: 6
​Purple: 6
Turkey Breast on 9-Grain Wheat SubGreen: 7
Blue: 6
​Purple: 6
Tuna on 9-Grain Wheat SubGreen: 13
Blue: 13
​Purple: 13
Sweet Onion Chicken Teriyaki on 9-Grain Wheat SubGreen: 11
Blue: 10
​Purple: 10
Meatball Marinara on 9-Grain Wheat SubGreen: 16
Blue: 16
​Purple: 16

Grilled Wraps

Menu itemSmartPoints value
6” Steak Mushroom Melt

Green: 14
Blue: 14
Purple: 14

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

Add-ons

Menu itemSmartPoints value
House Sandwich SauceGreen: 1
Blue: 1
Purple: 1
Light MayonnaiseGreen: 2
Blue: 2
Purple: 2
Fat-Free Honey Mustard SauceGreen: 2
Blue: 2
Purple: 2
Fat-Free Sweet Onion SauceGreen: 2
Blue: 2
Purple: 2
Chipotle Southwest SauceGreen: 4
Blue: 4
Purple: 4
Swiss Cheese or Cheddar CheeseGreen: 2
Blue: 2
Purple: 2
Shredded Mozzarella CheeseGreen: 1
Blue: 1
Purple: 1

Salads and dressings

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

Cookies

Menu itemSmartPoints value
Chocolate Chip CookieGreen: 9
Blue: 9
Purple: 9
Oatmeal Raisin CookieGreen: 9
Blue: 9
Purple: 9
Chocolate Chunk CookieGreen: 10
Blue: 10
Purple: 10
M&M CookieGreen: 10
Blue: 10
Purple: 10
Peanut Butter CookieGreen: 10
Blue: 10
Purple: 10