Subway Weight Watchers Points Guide

by Mariana Ramos

When it comes to eating healthy, Weight Watchers is a great option for those that want to enjoy their favorite foods, but also keep track of what they are eating by counting points.  Subway Weight Watchers point guide will help alleviate the hassle of keeping track of your points! 

If you’re always on the go and need more ideas on what to eat at a variety of restaurants check out our Ultimate Weight Watchers Restaurant Guide – Freestyle With Points list. 

Check out this video for the scoop on Weight Watchers best fast food options:

Here’s the scoop on the Weight Watchers points for Subway!

Subway: 0 – 5 points

  • Ketchup (for 6″ sandwich/wrap) | 1 points
  • Green chiles (for 6″ sandwich/wrap) | 0 points
  • Corned beef (individual meats) | 3 points
  • Minestrone soup | 3 points
  • Fish fillet | 5 points
  • Carrots (for 6″ sandwich/wrap) | 0 points
  • Bean soup | 2 points
  • Potato curry (for 6″ sandwich/wrap) | 2 points
  • Diet unsweetened tea (40 oz.) | 1 point
  • Fire roasted tomato sauce (for 6″ sandwich/wrap) | 1 point
  • Mediterranean vegetable soup | 2 points
  • Diet unsweetened tea (30 oz.) | 1 point
  • French onion soup with bread & cheese | 4 points
  • Mustard sauce (amount on 6″ sandwich) | 2 points
  • Horseradish sauce (for 6″ sandwich/wrap) | 3 points
  • Enchilada (individual meats) | 3 points
  • Gorgonzola sauce (for 6″ sandwich/wrap) | 3 points
  • Pastrami (for 6″ sub/salad) | 5 points
  • Breakfast sausage (for 6″ sub/salad) | 4 points
  • 6″ southwestern spicy bread | 5 points
  • Tomato basil soup | 5 points
  • 6″ rye bread | 5 points

0 – 5 points

  • Spicy chicken tortilla soup | 2 points
  • Mushrooms (for 6″ sandwich/wrap) | 0 points
  • Mustard speed spread (for 6″ sandwich/wrap) | 2 points
  • Malibu veggie patty (for 6′ sub/salad) | 5 points
  • Green chili & tomato soup | 3 points
  • Beef & barley soup | 2 points
  • Golden Italian (for 6″ sandwich/wrap) | 2 points
  • Hot pepper relish (for 6″ sandwich/warp) | 0 points
  • Egg salad (for 6″ sub/salad) | 2 points
  • Thousand island dressing (for 6″ sandwich/wrap) | 2 points
  • Feta cheese (for 6″ sandwich/wrap) | 1 points
  • Subway Giardinera (for 6″ sandwich/wrap) | 3 points
  • Chicken fingers (for 6″ sub/salad) | 5 points
  • Orchard chicken salad (for 6″ sub/salad) | 2 points
  • Diet unsweetened tea (16 oz.) | 0 points
  • Creamy chicken & dumpling soup | 4 points
  • 6″ parmesan oregano bread | 5 points
  • Diet unsweetened tea (21 oz.) | 0 points
  • Fresh fit roast beef salad (no dressing) | 1 point
  • Apple slices | 0 points
  • Sweet peppers (for 6″ sandwich/wrap) | 0 point
  • Mini Italian bread | 3 points
  • Cold cut combo salad (no dressing) | 4 points
  • Parmesan cheese (for 6″ sandwich/wrap) | 0 points
  • Veggie patty (for 6″ sub/salad) | 4 points
  • Mini wheat bread | 3 points
  • Carved Turkey (individual meats) | 1 point
  • Chicken noodle soup | 3 points

0 – 5 points

  • Buffalo chicken strips (for 6″ sub/salad) | 0 points
  • 6″ chicken strips on 9 grain wheat bread | 5 points
  • Savory Caesar dressing (for 6″ sandwich/wrap) | 3 points
  • Pepperoni (for 6″ sandwich/wrap) | 3 points
  • Smoky honey mustard (for 6″ sandwich/wrap) | 3 points
  • Egg patty (regular, for 6″ sub/salad) | 1 point
  • 6″ sourdough bread | 5 points
  • Chicken strips (for 6″ sub/salad) | 0 points
  • Steak & cheese salad (no dressing) | 5 points
  • Jalapeno peppers (6″ sandwich/warp) | 0 points
  • Fit black forest ham salad (no dressing) | 2 points
  • Subway club meats (for 6″ sub/salad) | 1 point
  • Herb garlic oil (for 6″ sub/salad) | 1 point
  • Teriyaki glazed chicken strips (for 6″ sub/salad) | 1 points
  • Avocado (for 6″ sandwich/wrap) | 2 points
  • Roast beef (6″ sub/salad) | 2 points
  • Steak (no cheese, for 6″ sub/salad) | 2 points
  • Cheddar cheese (for 6″ sandwich/salad) | 0 points
  • Cold cut combo meats (for 6″ sub/salad) | 3 points
  • Fresh fit club salad (no dressing) | 2 points
  • Chicken salad (6″ sub/salad) | 1 point
  • Italian B.M.T meats (6″ sub/salad) | 5 points
  • Fit veggie delite salad (no dressing or cheese) | 0 points
  • Tzatziki (6″ sandwich/wrap) | 0 points
  • Onions (6″ sandwich or wrap) | 0 points
  • Swiss cheese (6″ sandwich/wrap) | 2 points \
  • Olives (6″ sandwich/wrap) | 0 points
  • Spinach (6″ sandwich/wrap) | 0 points

0 – 5 points

  • Turkey breast salad (no dressing) | 1 point
  • Pickles (6″ sandwich/wrap) | 4 points
  • Tomatoes (6′ sandwich/wrap) | 0 points
  • Fresh fit oven roasted chicken salad (no dressing) | 0 points
  • Forest ham (6″ sub/salad) | 1 points
  • Bacon (2 strips) |2 points
  • Mozzarella cheese (6″ sandwich/wrap) | 1 points
  • 6″ veggie delite on 9 grain wheat sub ( no cheese/sauce) | 5 points
  • Sweet onion sauce (6″ sandwich/wrap) | 2 points
  • Turkey breasts (sub/salad) 1 points
  • Rotisserie style chicken (6″ sub/salad) | 1 point
  • Oil & vinegar dressing | 2 points
  • 6″ 9 grain wheat bread | 5 points
  • American cheese | 2 points
  • Rotisserie style chicken salad (no dressing) | 0 point
  • 6″ Italian white bread |
  • 6″ Oven roasted chicken on 9 grain wheat sub | 5 points
  • Provolone cheese (6″ sandwich/wrap) | 2 points
  • Pepper jack cheese (6″ sandwich/wrap) | 2 points
  • Vinaigrette (6″sandwich/wrap) | 1 point
  • Lettuce (6″ sandwich/wrap) | 0 points
  • Vinaigrette (for salad) | points
  • Shredded Monterey cheddar cheese (6″ sandwich/wrap| 2 points
  • Sweet onion chicken teriyaki salad | 4 points

Subway: 6 – 11 points

  • Biscuit | 7 points
  • Poblano corn chowder | 6 points
  • Bagel | 8 points
  • Clam chowder | 8 points
  • 6″ sunrise omelet melt with regular egg on 9 grain wheat sub | 11 points
  • 6″ Malibu garden vegan patty on 9 grain wheat sub | 11 points
  • Reduced fat chocolate milk | 10 points
  • Corned beef reuben salad | 11 points
  • 6″ breads rose Mary & sea salt bread | 6 points
  • Turkey reuben salad | 10 points
  • Hash browns | 7 points
  • 6″ Caesar chicken melt with chicken strips | 10 points
  • Beef chili with beans | 9 points
  • 6″ Autumn carved turkey breast on 9 – grain wheat | 11 points
  • Chocolate chip cookie with rainbow gems | 10 points
  • 6″ egg salad on 9 grain wheat sub | 11 point
  • BBQ rib patty (for 6″ sub/salad) | 7 points
  • 6″ bacon, egg white & cheese on 9-grain wheat sub | 10 points
  • 6″ roasted garlic bread | 6 points
  • Falafel (6″ sandwich) | 6 points
  • 6″ orchard chicken salad on 9 grain wheat sub | 9 points
  • 6″ steak egg white & cheese on 9 grain wheat sub | 9 points
  • Croissant | 10 points
  • 6″ chicken pizziola melt on 9 grain wheat sub | 10 points
  • 6″ harvest bread | 7 points
  • Meatball marinara salad (no dressing) | 9 points
  • 6″ turkey egg white & cheese on flatbread | 9
  • BBQ pulled pork (individual meats) | 8 points
    6″ egg white & cheese on 9 grain wheat sub | 8 points
  • 6″ chicken salad on 9 grain wheat sub | 10 points
  • Tomato basil wrap | 9 points

6 – 11 points

  • Tuna salad (no dressing) | 7 points
  • 6″ turkey & bacon guacamole on 9 grain wheat sub | 11
  • 6″ bacon, egg & cheese on 9 grain wheat | 10 points
  • Veggie flatizza | 11 points
  • 6″ bacon egg white & cheese on flatbread | 11 points
  • 6″ hearty Italian bread | 6 points
  • Habanero wrap | 9 points
  • 6″ steak, egg & cheese on 9 grain wheat sub | 9 points
  • 6″ egg & cheese on 9 grain wheat sub | 8 points
  • Creamy chicken & wild rice soup | 7 points
  • 6″ turkey, egg & cheese on flatbread | 9 points
  • 6″ steak, egg white & cheese on flatbread | 10 points
  • Loaded baked potato soup with bacon | 8 points
  • 6″ Monterey cheddar bread | 7 points
  • 6″ egg & cheese on flatbread | 9 points
  • Wrap (plain) | 10 points
  • 6″ egg & cheese on flatbread | 9 points
  • Sugar cookie | 10 points
  • 6″ rotisserie style buffalo chicken on 9 grain wheat sub | 9 points
  • 6″ black forest ham, egg white & cheese on 9 grain wheat sub | 8 points
  • Peanut butter cookie | 10 points
  • 6″ buffalo chicken strips on 9 grain wheat sub with ranch dressing | 10 points
  • Spinach wrap | 9 points

6 – 11 points

  • Biscuits & gravy | 10 points
  • 6″ rotisserie style Caesar chicken melt on 9 grain wheat sub | 10 points
  • Spicy Italian meats (for 6″ sub/salad) | 9 points
  • 6″ turkey Reuben on rye | 10 points
  • 6″ seafood sensation on 9 grain wheat sub | 11 points
  • Chocolate chip cookie with M&M’s | 10 points
  • 6″ steak, egg & cheese flatbread | 11 points
  • Spicy Italian salad (no dressing) | 10 points
  • Seafood sensations (for 6″ sub/salad) | 6 points
  • Meatballs (6″ sub/salad) | 9 points
  • 6″ turkey & bacon avocado on 9 grain wheat sub | 10 points
  • Italian hero meats | 7 points
  • Vegie delite on spinach wrap | 9 points
  • 6″ black forest ham, egg & cheese on 9 grain wheat sub | 8 points
  • 6″ subway melt on 9 ” wheat grain sub | 10 points
  • Steak club salad | 8 points
  • 6″ black forest ham, egg & cheese flatbread | 9 points
  • Broccoli cheddar soup | 7 points

6 – 11 points

  • Double chocolate chip cookie | 10 points
  • 6″ turkey & bacon on 9 grain wheat bread sub | 8 points
  • 6″ bacon egg & cheese on flatbread | 11 points
  • Italian B.M.T salad (no dressing) | 6 points
  • 6″ jalapeno chees/cheddar bread | 7 points
  • 6″ forest ham, egg white & cheese flatbread | 9 points
  • Oven roasted chicken breast on spinach wrap | 9 points
  • Raspberry cheesecake cookie | 9 points
  • 6″ B.L.T on 9 grain wheat sub | 10 points
  • 6″ veggie patty on 9 grain wheat sub | 9 points
  • Chocolate chunk cookie | 9 points
  • Tuna (6″ sub/salad) | 7 points
  • 6″ egg white & cheese on flatbread | 9 points
  • White flatbread | 7 points
  • 6″ artisan flatbread | 6 points
  • Oatmeal raisin cookie | 9 points
  • Turkey breast on spinach wrap | 10 points
  • 6″ multigrain flatbread | 7 points
  • 6″ carved turkey on 9 rain wheat sub | 7 points
  • Footlong veggie delite on 9 grain wheat sub (no cheese/sauce) | 10 points
  • Oven roasted chicken on 9 grain wheat sub | 10 points
  • Chocolate chip cookie | 10 points
  • Rotisserie style chicken on spinach | 11 points
  • 6″ steak & cheese on 9 grain wheat sub | 10 points
  • Fresh fit 6″ black forest ham on 9 grain wheat sub | 7 points
  • Footlong turkey breast | 11 points

6 – 11 points

  • Fresh fit 6″ rotisserie style chicken on 9 grain wheat sub | 6 points
  • 6″ Italian B.M.T on 9 grain wheat sub | 11 points
  • Fresh fit 6″ sweet onion chicken teriyaki on 9 grain wheat sub | 8 points
  • Fresh fit 6″ turkey breast on 9 grain wheat sub | 6 points
  • 6″ Turkey breast & black forest ham on 9 grain wheat sub | 6 points
  • Fresh fit 6″ subway club on 9 grain wheat sub | 6 points
  • 6″ turkey breast & black forest ham on 9 grain wheat sub | 6 points
  • Fresh fit 6″ subway club on 9 grain wheat sub | 6 points
  • 6″ cold cut combo on 9 grain wheat sub | 9 points
  • 6″ roast beef on 9 grain wheat sub | 7 points
  • White chip macadamia nut cookie | 10 points

12 – 17 points

  • Reduced fat strawberry milk | 14 points
  • Sausage flatizza | 16 points
  • 6″ mega melt egg white on flatbread| 16 points
  • Brownie | 16 points
  • 6″ mega melt on flatbread with regular egg | 17 points
  • Footlong egg & cheese on 9 grain wheat sub | 15 points
  • 6″ sausage egg white & cheese on 9 grain wheat sub | 12 points
  • 6″ big cheesy on Italian bread | 12 points
  • Cheese flatizza | 12 points
  • 6″ Applewood pulled pork on 9 grain wheat sub | 13 points
  • 6″ falafel | 17 points
  • Footlong egg white & cheese on 9 grain wheat sub | 15 points
  • 6″ sausage egg white & cheese on flatbread | 13 points
  • Blueberry crumb muffin | 17 points
  • 6″ breakfast BMT with egg white on 9 grain wheat sub | 13 points
  • 6″ corned beef reuben | 14 points
  • Gluten free brownie | 15 points
  • 6″ sausage egg & cheese on 9 grain wheat sub | 12 points
  • Pepperoni flatizza | 16 points
  • Spicy Italian flatizza | 16 points
  • Habanero roasted chicken on habanero wrap | 14 points
  • 6″ sausage, egg & cheese on flatbread | 13 points
  • Triple berry muffin | 16 points
  • 6″ sunrise melt flatbread with egg white | 12 points
  • Footlong black forest ham, egg white & cheese on 9 grain wheat sub | 17 points

12 – 17 points

  • 6″ big hot pastrami melt on 9 grain wheat sub | 17 points
  • 6″ sunrise melt flatbread with egg | 12 points
  • Gluten free bread | 12 points
  • 6″ Mediterranean steak on flatbread | 15 points
  • Footlong black forest ham, egg, & cheese on 9 grain wheat sub | 16 points
  • 6″ breakfast BMT with egg on 9 grain wheat sub | 13 points
  • 6″ pepperoni on 9 grain wheat sub | 13 points
  • Cold cut combo on tomato basil wrap | 17 points
  • 6″ Cubano | 13 points
  • Sweetened Teac (16 oz.) | 15 points
  • 6″ Mediterranean chicken on flatbread | 13 points
  • 6″ breakfast BMT with egg white on flatbread | 13 points
  • Black forest ham on tomato basil wrap | 12 points
  • 6″ pastrami on 9 grain wheat sub | 12 points
  • 6″ chicken parmesan on Italian read | 13 points
  • Roast beef on spinach wrap | 12 points
  • 6″ Italian hero on 9 grain wheat sub | 17 points
  • 6″ big philly cheesesteak on 9 grain wheat sub (limited availability) | 14 points
  • Steak & cheese on tomato basil wrap | 16 points
  • 6″ steak club sandwich | 16
  • Chicken & bacon ranch melt salad (with dressing) | 12 points
  • 6″ pizza sub melt on 9 grain wheat sub | 15 points
  • 6″ turkey italiano melt on 9 grain wheat sub | 13 points
  • Club on spinach wrap | 12 points
  • Sweet onion chicken teriyaki on tomato basil wrap | 12 points
  • Fit footlong rotisserie style chicken sandwich | 12 points
  • Savory rotisserie style chicken Caesar on spinach wrap | 16 points
  • Footlong turkey breasts & black forest ham on 9 grain wheat sub | 12 points

12 – 17 points

  • 6″ chicken & bacon ranch melt on 9 grain wheat sub | 14 points
  • Fresh fit footlong sweet onion chicken teriyaki on 9 grain wheat bread | 15 points
  • Footlong roast beef on 9 grain wheat sub | 13 points
  • 6″ spicy Italian on 9 grain wheat sub | 14 points
  • 6″ tuna on 9 grain wheat sub | 12 points
  • Black forest ham on 9 grain wheat sub | 13 points
  • Meatball marinara sandwich on 9 grain wheat | 14 points
  • 6″ classic tuna on Italian bread | 13 points
  • Footlong subway club sandwich | 13 points

Subway: 18 – 23 points

  • Footlong egg salad pm 9 grain wheat sub | 22 points
  • Banana bread muffin | 18 points
  • Footlong sausage egg white & cheese on 9 grain wheat sub | 19 points
  • Chocolate chunk muffin | 22 points
  • Footlong bacon egg white & cheese on 9 grain wheat sub | 21 points
  • Footlong sausage egg white & cheese on flatbread | 21 points
  • Apple cinnamon pecan muffin | 20 points
  • Footlong steak, egg white & cheese on 9 grain wheat sub | 19 points
  • Sweetened tea ( 21 oz.) | 20 points
  • Footlong sausage egg & cheese on 9 grain wheat sub | 19 points
  • Bacon egg & cheese on 9 grain wheat sub | 20 points
  • Footlong sausage egg & cheese on flatbread | 21 points
  • Footlong regular egg & cheese on flatbread | 18 points
  • Chicken salad on 9 grain wheat sub | 19 points
  • Malibu garden veggie patty on 9 grain wheat sub | 23 points
  • Chicken pizziola melt on 9 grain wheat sub | 21 points
  • Egg white & cheese on flatbread | 18 points
  • Autumn carved turkey breast on 9 grain wheat | 22 points
  • Bacon egg & cheese on flatbread | 23 points
  • Steak egg & cheese on 9 grain wheat bread | 19 points
  • Footlong seafood sensation on 9 grain wheat sub | 22 points

18 – 23 points

  • Steak, egg white & cheese flatbread | 21 points
  • 6″ BBQ rib melt on 9 grain wheat sub | 18 points
  • Black forest ham, egg & cheese flatbread | 19 points
  • Steak egg & cheese on flatbread | 21 point
  • Turkey & bacon avocado on 9 grain wheat sub | 21 points
  • Veggie on 9 grain wheat sub | 19 points
  • Buffalo chicken strips on 9 grain wheat sub with ranch dressing | 21 points
  • Italian BMT on tomato basil wrap | 21 points
  • Subway melt on 9″ wheat grain sub| 20 points
  • B.L.T on 9 grain wheat sub | 20 points
  • Chicken & bacon ranch on tomato basil wrap | 21 points
  • 6″ Italian hero supreme on 9 grain wheat sub | 18 points
  • Italian B.M.T. on 9 grain wheat sub | 22 points
  • 8″ cheese pizza | 23 points
  • Footlong cold cut combo on 9 grain wheat sub | 18 points
  • Southwest steak on tomato basil wrap | 22 points
  • Turkey, bacon & guacamole on tomato basil wrap | 22 points

Subway: 24 – 29 points

  • Cinnamon roll | 25 points
  • 8″ meatball pizza | 28 points
  • Bacon egg white & cheese on flatbread | 24 points
  • BBQ pulled pork on 9 grain wheat sub | 27 points
  • Sweetened Tea (30 oz.) | 28 points
  • 8″ bacon pizza | 27 points
  • Meatball marinara on tomato basil wrap | 27 points
  • Chicken parmesan on Italian bread | 25 points
  • 8″ sausage pizza | 28 points
  • Turkey italiano melt on 9 grain wheat sub | 27 points
  • Italian on tomato basil wrap | 27 points
  • Chicken & bacon ranch melt on 9 grain wheat sub | 29 points
  • 8″ pepperoni pizza | 27 points
  • Tuna on tomato basil wrap | 24 points
  • Tuna on 9 grain wheat sub | 25 points
  • Spicy Italian on 9 grain wheat sub | 28 points
  • Meatball marinara on 9 grain wheat sub | 28 points

Subway: 30 – 35 points

  • 9 grain wheat sub | 31 points
  • Mega melt with regular egg on flatbread | 31 points
  • Big hot pastrami melt on 9 grain wheat sub | 34 points
  • Mega melt with egg white on 9 grain wheat sub | 32 points
  • Mega melt with egg white on flatbread | 31 points
  • Big Philly cheesesteak on 9 grain wheat sub | 30 points
  • BBQ rib patty on 9 grain wheat sub | 31 points
  • Pizza sub melt on 9 grain wheat bread | 31 points

Don’t forget to check out our Ultimate Weight Watchers Restaurant Guide – Freestyle With Points including:

Shop Weight Watchers Amazon page for more convenient products and snacks for your Weight Watchers journey.


If you prefer cooking at home, check out our Weight Watchers friendly shopping guides including the ones below:

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Check out all of our restaurant guides here!

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