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I'd say the salad and meat without the bread lol. The subway site also has info on there re: values.

Onion sauce is the lightest sauce option iirc.


Silver Member
I have the salad box with ham and turkey. They put as much free salad as you like and the sweet onion sauce is lovely on it too. It's very filling and I never feel like I'm missing out. You can also have grated cheese as part of HE .

wk1-4 (-11.5)


Strutting her stuff
You need to be careful with some of the meats as they are reformed not 'proper' meats and this can affect the syn values.

Off the top of my head a chicken sub with no cheese or dressing is 13 syns and this is the lowest of the actual subs. A portion of cheese is 2 syns, as are the dressings. Chicken teryaki is 18 syns.

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