In a sea of greasy fast food joints with limited healthy offerings, Subway is a welcome outlier. The sandwich joint’s staple variety of fresh veggie and lean meat options make it relatively easy to throw together a balanced meal on the run.

It’s worth noting that not everything on Subway’s menu is healthy (we’re looking at you footlong Italian BMT). Depending on your goals you might also want to sub the bread for a wrap, salad, or bowl.

Here’s how to suss out what’s healthy at Subway and what’s not. Plus, six healthy Subway options, and one menu item to skip.

How to Order a Healthy Meal at Subway

Exactly what to order (and avoid) for healthier, nutritionally balanced meals at Subway.

Stick to the six-inch

Subway’s foot-long Artisan Italian bread packs a whopping 74 grams of carbohydrates—the equivalent of more than five slices of regular store-bought bread. Carbs aren’t the devil. However, they are the biggest culprit of blood sugar spikes (in general, the larger the carb load, the bigger the spike). Opt for the six-inch sub to strike a better balance of carbs, fats, and protein to flatten the curve.

Opt for whole grain

Subway’s Multigrain bread contains at least twice the amount of fiber (3 grams total) as the other bread options. Fiber helps to slow down digestion and balance blood sugar levels, keeping you energized and satisfied for hours. It also feeds the beneficial bacteria in your gut, making your gut microbiome more robust, and improving digestive, immune, and brain health in the process (1).

Choose lean protein

Swap more calorie-dense protein choices like meatballs, pastrami, salami, and pepperoni for lean proteins (which contain more protein for fewer calories) like deli turkey, ham, roast beef, and grilled chicken. Eating more protein has been shown to help increase lean muscle mass, boost metabolism, and burn fat (2, 3). To get more, Subway offers 50 percent more, and double meat options for a small charge.

Maximize color

Unlike most fast food joints, Subway doesn’t skimp on veggies. Load your sub, salad, or wrap with a variety of colors for a wider range of vitamins, minerals, and antioxidants in your meal. Pro tip: If you send out a pretty-please, most servers will add extra handfuls of your favorite veggies for no added charge.

Avoid heavy and sugary spreads

Of your sauce and spread options, mayo and aioli are the most calorie-dense, while the barbecue sauce and sweet onion teriyaki are the highest in sugar. Any of the other condiments are better options. We live and die by a splash of olive oil and vinegar, which is your lightest option that doesn’t sacrifice on flavor.