Eating well on a tight budget
Subway works well for students because you control exactly what goes into your meal. Bread, protein, veggies and sauce are all your call, so it is easy to make something fresh without overspending. For a full overview of what is on offer, start with Subway Menu Canada.
6-inch
Lower upfront price and the right size for a lighter lunch. Pair it with a drink or a cookie and you still stay under a footlong price.
Footlong
Usually the better price per inch. Eat half now and save half for later, or split it with a friend — two meals for one order.
Value options
Look for featured value subs, combos and in-app offers. These often beat building a premium sub from scratch.
Prices vary by province and location, so check your local store or the app before you order.
Sandwiches
Canadian favourites include the Italian B.M.T.®, Spicy Italian, Chicken Teriyaki, Turkey Breast, Veggie Delite®, Meatball Marinara, Tuna and the Rotisserie-Style Chicken. Browse the full lineup in the Subway sandwiches Canada guide.
How to build a filling sub
- Pick a hearty bread — multigrain or whole wheat keeps you full longer.
- Choose a protein — chicken, turkey, tuna or eggs give staying power.
- Load the veggies — they are free, so pile on lettuce, spinach, tomatoes, cucumbers and peppers.
- Finish with sauce — one or two is plenty for flavour.
Best-value tips
- Order a footlong and save half for dinner.
- Skip paid extras like double meat or bacon unless they are part of a deal.
- Toasting is free and makes a simple sub feel more satisfying.
Drinks
Fountain drinks
Usually the cheapest add-on and often included in combos. Many locations offer Coca-Cola products.
Bottled drinks
Water, juice and bottled pop are handy if you are taking lunch to class or the library.
Low-sugar choices
Bottled water, diet or zero-sugar pop, and unsweetened options keep your meal lighter.
See current options and sizes in the Subway drinks menu. Bringing your own refillable water bottle is the cheapest drink of all.
Calories
A Subway lunch can be as light or as hearty as you like. A few easy swaps make a real difference:
- Go veggie-loaded — extra vegetables add volume and fibre for very few calories.
- Choose whole wheat or multigrain — more fibre than white bread, so you stay full.
- Pick lighter sauces — mustard, vinegar, or a light drizzle instead of creamy sauces and extra cheese.
- Pick a 6-inch or a salad when you want something smaller.
For calorie counts by sandwich, bread and sauce, check the Subway calories guide. Subway also publishes official nutrition information on its Canadian website and in the app.
Deals
Combos
Adding a drink and a side as a combo usually costs less than buying them separately.
App offers
The Subway app has rotating offers and a rewards program, so points add up over the semester.
Weekday deals
Many locations run featured subs or limited-time pricing during the week. Ask in store or check the app.
Find current promotions in the Subway deals Canada roundup. Offers change often and vary by location.