Subway has revealed its Fresh Fit Menu will return to stores later this month, with four sandwiches filled with at least 20 grams of protein and less than 500 calories.
The four new sandwiches will be available in stores nationwide from September 17, and made to order with options including Grilled Chicken & Avocado, Ham & Turkey Stacker, Seasoned Steak & Avocado and Turkey and Ranch Delite.
The Context
The menu change marks the return of the Fresh Fit Menu for the first time in six years, according to industry publication Restaurant Business. The chain first introduced the menu in 2007, following in the wake of its “Eat Fresh“ campaign.
A Subway sandwiches logo is displayed on a sign at a shop on June 1, 2025, in Washington, D.C. A Subway sandwiches logo is displayed on a sign at a shop on June 1, 2025, in Washington, D.C. Kevin Carter/Getty Images
The emphasis on protein in each sub comes amid an increased consumer focus on protein-rich foods. According to Cargill, 61 percent of Americans increased their protein intake in 2024 compared to 48 percent who did so in 2019
It represents the latest menu update for Subway, which is one of the world’s largest fast food brands with nearly 37,000 restaurants across more than 100 countries and territories.
What To Know
Subway said its four Fresh Fit sandwiches will be built on multigrain bread and contain a serving of vegetables, at least 20 grams of protein and fewer than 500 calories in a 6-inch portion. The four new sandwiches are:
Grilled Chicken & Avocado (35 grams protein): Grilled chicken, smashed avocado, lettuce, spinach, tomatoes, cucumbers, red onions and topped with smoky Baja Chipotle sauce.
Ham & Turkey Stacker (20g protein): Oven-roasted turkey and Black Forest ham, lettuce, spinach, tomatoes, cucumbers, red onions and finished with yellow mustard.
Seasoned Steak & Avocado (35 gram protein): Juicy steak, smashed avocado, lettuce, spinach, tomatoes, and red onions.
Turkey & Ranch Delite (26 gram protein): Oven-roasted turkey, lettuce, spinach, tomatoes, red onions and Peppercorn Ranch
Subway told Newsweek in an emailed statement that its prices are set by its franchises. The fast-food sandwich chain added in a press release that customers can enjoy exclusive deals and rewards through its Subway MVP Rewards.
What People Are Saying
Paul Fabre, senior vice president, global culinary and innovation at Subway, said in a press release: “Eating healthy often means paying a premium, planning ahead or sacrificing flavor and taste.
“With the return of Fresh Fit to Subway’s menu, our guests can feel confident that there is a convenient, delicious option crafted for them at a great price—and one their macros will love even more.”
What Happens Next
Subway plans a national rollout of the new sandwiches on September 17.
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