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The Best Low Sodium Items To Order At Subway

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There are many reasons you may want to limit the amount of sodium (salt) in the foods you eat when you’re out at restaurants.

You could be watching your sodium levels to help manage your blood pressure or maybe salt just makes you feel a little puffy!

Regardless of why you want to limit your sodium, we’re here to help you do so, at least when you eat at Subway.

While there are certainly lots of salty items that can be found on the menu, there are also lots of fresh veggies and low sodium sauces and meats that you can choose from as well.

The great thing about eating at Subway is that you can completely control over what ingredients go into your sandwich or salad.

That means that you can take the knowledge you learn from this article to create your perfect low sodium Subway meal or snack.

So, what are the best low sodium items to order at Subway? You will want to choose either a Veggie Delite Sandwich or Salad, or you can build your own low sodium item by choosing the options with the lowest sodium content from bread, cheeses, sauces, and meats.

Read on to discover more about the best low sodium items to order at Subway, how to make changes or substitutions to your order for less salt, and more!

How To Build A Low Sodium Item At Subway

When it comes to building a low sodium item at Subway, you’ll have to look at each individual component separately. It’s relatively safe to say that a lot of the specialty sandwiches like the Chicken Bacon Ranch, will be sodium bombs.

We’ll go through the menu items step-by-step so that you can choose the options with the lowest amount of sodium or mix and match so you can splurge in one area and make up the sodium content in another.

What Is The Sodium Content Of Subway Breads?

The first thing you need to decide on when building a Subway sandwich is which bread you want. While it may be surprising, some of the bread varieties are incredibly high in sodium.

Let’s take a look at the sodium content of the staple breads available. We’ve listed them in order from the least amount of sodium per serving to the highest amount of sodium per serving.

  • Potato Bun: Contains 190 mg of sodium per small bun.
  • English Muffin: Contains 210 mg of sodium per muffin.
  • 9-Grain Wheat: Contains 270 mg of sodium in a 6 inch and 540 mg in a foot-long
  • 9-Grain Honey Oat: Contains 270 mg of sodium in a 6 inch and 540 mg in a foot-long
  • Artisan Flatbread: Contains 290 mg of sodium in a 6 inch and 580 mg in a foot-long
  • Artisan Italian Bread: Contains 310 mg of sodium in a 6 inch/620 mg a foot-long
  • Italian Herbs & Cheese: Contains 500 mg of sodium for a 6 inch/1000 mg for a foot-long
  • Tomato Basil Wrap: Contains 730 mg of sodium per wrap
  • Spinach Wrap: Contains 780 mg of sodium per wrap
  • Gluten-Free Bun: Contains 790 mg of sodium per bun (6 inches)
  • Roasted Garlic: 1230 mg of sodium in a 6 inch and 2460 mg in a foot long. Best to avoid this bread if you are watching your sodium intake since it contains over 4.5 times the sodium as the lowest option on the list!

What Are The Lowest Sodium Cheeses At Subway?

The next step in building your Subway sandwich is choosing which kind of cheese you like.

Again, there is some variation in the sodium levels of the cheeses, so we will list them in order from least amount of sodium to the most amount of sodium per serving.

  • Swiss Cheese: This cheese is the best bet if available since it contains only 30 mg of sodium per 6-inch portion or 60 mg per foot-long portion.
  • Regular Cheddar Cheese: Contains 75 mg sodium per 6-inch serving and about 150 mg sodium per foot-long
  • Shredded Monterey Jack Cheese: Contains roughly 90 mg of sodium per 6-inch serving and 180 mg per foot-long
  • Processed Cheddar: Contains 200 mg sodium per 6-inch serving and about 400 mg sodium per foot-long

What Are The Lowest Sodium Meats At Subway?

If you are trying to eat a low sodium meal at Subway, there are certain meats that you should probably avoid, like bacon, which has 180 mg of sodium per 10 gram (2 strips) serving.

Pepperoni slices contain 400 mg of sodium per 3 slices (amount per 6 inches).

Adding either of these to your sandwich, wrap, or salad is one of the fastest ways to up the salt levels!

However, there are other meats that are much lower in terms of salt to serving size ratio.

These meats can be great choices for folks who don’t need to be completely sodium-free, but who are trying to keep to a relatively low salt intake.

We’ll list the lowest sodium meat options in order from least sodium to most sodium so that you can choose the one that best fits into your dietary needs or preferences.

  • Chicken Strips: Contains 210 mg of sodium per 6 inches and 420 mg in a foot-long
  • Roasted Chicken Patty: Contains 280 mg of sodium per 6 inches and 560 mg in a foot-long
  • Rotisserie-Style Chicken: Contains 280 mg of sodium per 6 inches and 560 mg in a foot-long
  • Tuna: Contains 300 mg of sodium per 6 inches and 600 mg in a foot-long
  • Turkey Breast: Contains 380 mg of sodium per 6 inches and 720 mg in a foot-long
  • Cold Cut Combo Meats: Contains 710 mg of sodium per 6 inches and 1420 in a foot-long
  • Meatballs: Contains 810 mg of sodium per 6 inches and 1620 mg in a foot-long
  • Italian B.M.T.® Meats: Contains 890 mg of sodium per 6 inches and 1780 mg in a foot-long
  • Spicy Italian Meats: Contains 900 mg of sodium per 6 inches and 1800 mg in a foot-long
  • “CALI FRESH” Turkey: Contains 990 mg of sodium per 6 inches and 1880 mg in a foot-long
  • “CALI FRESH” Steak: Contains 1000 mg of sodium per 6 inches and 2000 mg in a foot-long

As you can see, there are some meats that should likely be avoided completely if you’re trying to eat a low sodium diet.

Anything from Cold Cuts Combo to Cali Fresh Steak is likely going to be a little too high if you’re being really strict about sodium intake.

But again, it’s all about balance! We’ve given you the info so that you can make an informed decision when building your perfect sandwich.

What Are The Lowest Sodium Sauces At Subway?

When it comes to choosing your sauces there are some that will easily be low in sodium, while some others may need to be avoided if you’re trying to build the lowest sodium sandwich you can.

As we’ve done with the other categories, we’ve listed the sauces in order from the least amount of sodium per serving to the most.

  • Oil: 0 mg per serving
  • Red Wine Vinegar: 0 mg per serving
  • Regular Mayonnaise: 70 mg of sodium in a 6 inch and 140 mg in a foot-long
  • Sweet Onion Sauce: 75 mg for a 6 inch / 150 mg in a foot-long
  • Honey Mustard: 80 mg for a 6 inch / 160 mg in a foot-long
  • Light Mayonnaise: 100 mg of sodium in a 6 inch and 200 mg in a foot-long
  • Peppercorn Ranch: 105 mg of sodium in a 6 inch and 210 mg in a foot-long
  • Smokey Honey Mustard: 110 mg of sodium in a 6 inch and 220 mg in a foot-long
  • Chipotle Southwest Sauce: 110 mg of sodium in a 6 inch and 220 mg in a foot-long
  • Garlic Aioli: 115 mg of sodium in a 6 inch and 230 mg in a foot-long
  • Caesar Dressing: 125 mg of sodium in a 6 inch and 250 mg in a foot-long
  • House Sandwich Sauce: 125 mg of sodium in a 6 inch and 250 mg in a foot-long
  • Sweet Onion Teriyaki Sauce: 130 mg of sodium in a 6 inch and 260 mg in a foot-long
  • Yellow Mustard: 170 mg of sodium in a 6 inch and 340 mg in a foot-long
  • Sweet & Smokey BBQ Sauce: 180 mg of sodium in a 6 inch and 360 mg in a foot-long
  • Creamy Sriracha Sauce: 240 mg of sodium in a 6 inch and 480 mg in a foot-long

Again, there’s a pretty broad range in sodium content in Subway sauces. For the lowest sodium, choose vinegar and oil and you’ll get exactly 0 grams of sodium in your sauce.

Otherwise, you’re looking at anywhere from 75 mg to 240 mg of sodium per 6-inch sandwich.

What Are The Highest Sodium Vegetables At Subway?

This section is a little different than the ones above since generally speaking, vegetables don’t tend to contain a ton of naturally occurring sodium.

That’s why we’re just going to list the two vegetables that have been preserved using a lot of salt that you should avoid if you want to have a low sodium sandwich, wrap, or salad at Subway.

  • Pickles: Contain 115 mg of sodium per 3 small pickle slices.
  • Olives: Contain 25 mg of sodium for 3 small olive ring pieces.

Lowest Sodium Subway Sandwich

If you’re looking for the absolute lowest sodium sandwich at Subway, it probably comes as no surprise that the Veggie Delite® takes top spot.

Meat is often a hidden culprit of sodium in your sandwich, though the bread, cheese, and sauce you choose can play a role as well.

A 6-inch Veggie Delite contains vegetables, 2 pieces of cheese (in a 6-inch), bread, and mayo.

So long as you choose the lowest sodium bread and cheese and avoid pickles and olives you will have a sandwich that fits safely within your daily intake of sodium.

To order the lowest sodium Veggie Delite Sandwich choose the following ingredients:

  • Bread: 9 Grain Wheat or Honey Oat
  • Cheese: Swiss
  • Sauce: Olive oil and vinegar OR Mayonnaise if you want a little extra flavor and creaminess.
  • Avoid Adding: Olives, pickles, bacon, pepperoni, or other meats.

What Is The Lowest Sodium Item On The Subway Menu?

If you aren’t completely attached to a sandwich, ordering a salad is a great way to immediately a ton of sodium from your order just by omitting the bread.

This can save anywhere from 270 mg to 1230 mg per 6-inch sandwich or 540 mg to 2460 mg per foot-long sandwich.

The best salad to order is a Veggie Delite® seasoned with oil and vinegar, omitting the pickles and olives, and leaving off the cheese. If you order this salad, it will contain virtually no sodium.

However, if you want to add a little cheese or change up the dressing you can choose from the options at the tops of the lists outlined above.

A serving of Swiss Cheese or some Sweet Onion Sauce would add only 30 mg and/or 75 mg of sodium respectively.

Tips For Ordering Low Sodium Items At Subway

Based on the sodium contents listed above, there are a few handy tips you can keep in mind to make sure you’re ordering on the lower end when it comes to sodium content.

Make sure you check the measurements if you are required to eat a low sodium diet by your doctor.

Choose A Low Sodium Bread

The following types of bread all contain under 300 mg of sodium per 6-inch serving. Check above to see the exact amount of sodium per option:

  • Potato Bun
  • English Muffin
  • 9-Grain Wheat
  • 9-Grain Honey Oat
  • Artisan Flatbread

Choose a Low Sodium Cheese

These two kinds of cheese are your best bet, with each coming in under 75 mg of sodium per 6-inch serving.

  • Swiss
  • Regular Cheddar Cheese (NOT Processed Cheddar!)

Choose A Low Sodium Sauce

The following sauces all contain under 105 mg of sodium per 6-inch serving. See above for exact amounts.

  • Oil
  • Red Wine Vinegar
  • Regular Mayonnaise
  • Sweet Onion Sauce
  • Honey Mustard
  • Light Mayonnaise
  • Peppercorn Ranch

Choose A Low Sodium Meat

The following meats all contain under 380 mg of sodium per 6-inch serving. See measurements above for exact amounts.

  • Chicken Strips
  • Roasted Chicken Patty
  • Rotisserie Style Chicken
  • Tuna
  • Turkey Breast

Avoid The Following Add-Ons

The following add-ons contain a ton of sodium in a very small serving size. To keep your meal from going overboard on salt, do not add these items:

  • Pepperoni
  • Bacon
  • Pickles
  • Olives

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