Lower-sodium choices at Subway
The bread is not the whole salt story
Round 1 of 80 right
Which has less sodium?
Subway meals and sides, least sodium first
Least sodium in a meal: Veggie Delite, 240 mg sodium.
| # | Item | Sodium | Calories | Protein |
|---|---|---|---|---|
| 1 | Applesauce90 g, participating locations | 0 mg | 70 | 0 g |
| 2 | Sliced Avocado28 g add-on, participating locations | 0 mg | 45 | 1 g |
| 3 | Veggie DeliteKids' Mini Sub, multigrain and vegetables | 240 mg | 140 | 6 g |
| 4 | Veggie Delite SaladSalad, standard cheese included; no extra dressing | 290 mg | 140 | 9 g |
| 5 | Veggie Delite6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 360 mg | 220 | 10 g |
| 6 | Oven Roasted TurkeyKids' Mini Sub, multigrain and vegetables | 460 mg | 170 | 12 g |
| 7 | Black Forest HamKids' Mini Sub, multigrain and vegetables | 480 mg | 180 | 11 g |
| 8 | Grilled Chicken6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 570 mg | 300 | 26 g |
| 9 | Hash Browns108 g, participating locations | 600 mg | 190 | 3 g |
| 10 | Tuna SaladSalad, standard cheese included; no extra dressing | 600 mg | 400 | 21 g |
| 11 | Veggie Patty6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 680 mg | 390 | 16 g |
| 12 | Rotisserie-Style Chicken6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 750 mg | 310 | 24 g |
| 13 | Roast Beef6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 780 mg | 300 | 25 g |
| 14 | Oven Roasted Turkey6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 810 mg | 270 | 20 g |
| 15 | Egg & Cheese6" Artisan Flatbread, participating locations | 810 mg | 440 | 18 g |
| 16 | Black Forest Ham6" Fresh Fit, multigrain, vegetables, no cheese or sauce | 850 mg | 280 | 19 g |
| 17 | Loaded Baked Potato with Bacon8 oz. bowl, participating locations | 910 mg | 200 | 9 g |
| 18 | Bacon, Egg & Cheese6" Artisan Flatbread, participating locations | 980 mg | 520 | 23 g |
| 19 | Chicken & Bacon Ranch SaladSalad, standard cheese and sauce included | 1,010 mg | 490 | 30 g |
| 20 | Egg & Cheese6" Artisan Italian, participating locations | 1,020 mg | 470 | 21 g |
| 21 | Steak, Egg & Cheese6" Artisan Flatbread, participating locations | 1,040 mg | 500 | 27 g |
| 22 | Steak Philly SaladSalad, standard cheese and sauce included | 1,070 mg | 450 | 24 g |
| 23 | Black Forest Ham, Egg & Cheese6" Artisan Flatbread, participating locations | 1,120 mg | 490 | 24 g |
| 24 | Oven-Roasted Turkey6" standard recipe, cheese and mayo | 1,120 mg | 470 | 25 g |
| 25 | Bacon, Egg & Cheese6" Artisan Italian, participating locations | 1,200 mg | 550 | 26 g |
The daily limit is 2,300 mg. Sodium over 1,500 mg in red.
Source: Subway nutrition page, US menu, October 21, 2026. Not affiliated with Subway.
Questions
What is a lower-sodium Subway order?
Fresh Fit Grilled Chicken has 570 mg sodium before sauces. Applesauce adds no listed sodium where offered.
Is a Subway salad low sodium?
Not automatically. The B.M.T. Salad has 1,220 mg sodium. Removing bread does not remove the salt in deli meat.
Which Subway side has less sodium?
Applesauce has 0 mg sodium, compared with 600 mg in hash browns. Both depend on local availability.
Know what to order, anywhere
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