Eating out / Subway NZ
How to order at Subway NZ
The gentlest way through, on our model
- The main thingHam sub, 6 inch3.2/10
The rough end
- Loaded sub, 6 inch— it's what loosens things off4.4/10
We're not saying one item is better for you than another. We're saying what our model scores from the ingredients each company publishes. GASP estimates how likely a food is to give you wind, urgency or loose output — which isn't the same thing as healthy.
If you're choosing a main
1.2 between the gentlest and the roughest
- Ham sub, 6 inchGentlest here3.2/10
sub roll, ham, iceberg lettuce, tomato, cheddar
Inferred
- Loaded sub, 6 inch4.4/10
sub roll, ham, cheddar, iceberg lettuce, tomato
Inferred
If you're having something after
- Cookie2.9/10
white flour, butter, sugar, milk chocolate, eggs
Typical dish
What to ask them to change
Things a person can really request at the counter.
- Ask for no cheddaron the loaded sub, 6 inch
- Ask for no iceberg lettuceon the loaded sub, 6 inch
- Ask for no tomatoon the loaded sub, 6 inch
- Ask for no pickled onion wholeon the loaded sub, 6 inchpickled onion is still onion — the pickling doesn't remove the fructans
- Ask for no gherkinson the loaded sub, 6 inch
- Ask for no aiolion the loaded sub, 6 inchaioli is garlic mayonnaise
How sure we are about these
- The dish as commonly made
- Not any restaurant's recipe — a typical version scored from our own food catalogue. Treat it as indicative of the dish, not of one place.
- Inferred from the menu
- This company publishes nutrition and allergens but not a full ingredient list, so the components come from the item's own name. Less certain.
- Cookie: Built from components at a 45 g cookie rather than from Subway's own list, which we couldn't retrieve — their ingredient PDFs are linked from the nutrition page but the links didn't resolve. Indicative, and one of the softer numbers on the page.
- Ham sub, 6 inch: Subway's ingredient PDFs are linked from their nutrition page but the links didn't resolve, so this is built from the standard salad-and-sauce build, not a captured list. Treat as indicative.
Sources: Ham sub, 6 inch · checked 2026-08-25
Somewhere else
Written and checked from lived experience with a J-pouch. Last updated August 2026. The GASP Score is a modelled estimate, not medical advice — always work alongside your own clinical team.