Are Sub Sandwiches High in Sodium? An In-Depth Look at the Facts

December 12, 2025 •

4 min read

The average American consumes over 3,300 milligrams of sodium daily, significantly exceeding the recommended limit, and a major contributor to this is processed and restaurant foods like sub sandwiches. But are sub sandwiches high in sodium, and what are the specific ingredients that pack a salty punch?

Quick Summary

Yes, sub sandwiches are frequently high in sodium, with major contributions from processed deli meats, bread, and condiments. Ingredient choices determine the total sodium count, and customization can significantly reduce intake.

Key Points

Sodium Source: Processed deli meats are the largest contributor of sodium in most sub sandwiches, added for preservation and flavor.
Bread's Role: The sub roll itself is a significant source of hidden sodium, with some types containing over half of the daily recommended limit.
Ingredient Impact: Cheeses, condiments, and pickled vegetables further increase a sub's total sodium count.
Healthy Swaps: Opting for fresh-cooked chicken or roasted beef and fresh vegetables can drastically reduce a sub's sodium level.
Customize Your Order: Asking for sauces on the side and choosing fresh ingredients gives you control over your sodium intake.
Low-Sodium Goals: By making careful choices, you can build a sub that is well within the healthy daily sodium recommendations.

The Salty Truth: Deconstructing Your Sub Sandwich

Sub sandwiches are a staple for many, offering a quick and customizable meal. However, the ingredients that make them so convenient and flavorful are often loaded with sodium. Understanding which components contribute the most salt is the first step toward making a healthier choice.

The Biggest Culprits: Deli Meats

By far, the most significant source of sodium in a sub sandwich comes from processed deli meats. Meats like ham, turkey, and salami are preserved and cured with salt to extend their shelf life and enhance flavor. Just a couple of slices of deli turkey or ham can contain hundreds of milligrams of sodium. Spicy Italian and other combination meats are often some of the highest-sodium options, pushing the sandwich's salt content well over 1,000 mg for just a six-inch size.

Breads and Rolls: A Hidden Source

Many people focus on the fillings but underestimate the sodium in the foundation of the sandwich: the bread. A single sub or hoagie roll can contain anywhere from 300 to over 700 mg of sodium, depending on the type. Specialty breads, like Subway's Roasted Garlic, can contain an alarming amount—over 1,200 mg for a six-inch roll alone.

Cheeses and Condiments Add Up

While seemingly small additions, cheese and condiments contribute a significant amount of sodium. A single slice of processed cheese can add hundreds of milligrams of sodium to your meal. Sauces and dressings are also notorious for their salt content; a couple of tablespoons of barbecue or Italian dressing can easily add 300-350 mg. Condiments like pickles and olives, which are brined in a salty solution, further increase the total count.

Comparing High-Sodium vs. Low-Sodium Subs

To illustrate the impact of ingredient choices, consider this comparison:


Feature	High-Sodium Spicy Italian Sub	Lower-Sodium Custom Veggie Sub
Protein	Salami, pepperoni, ham (highly processed)	Fresh-cooked chicken breast or no meat
Bread	Italian Herb and Cheese (Footlong)	9-Grain Wheat (6-inch)
Cheese	Provolone or cheddar	No cheese or Swiss (if available)
Condiments	Mayonnaise, oily dressing, pickles, olives	Oil and vinegar (light), fresh vegetables
Toppings	Full salad mix (may add more salt)	Spinach, fresh peppers, tomatoes, onions
Typical Sodium (mg)	3,000+ for a Footlong	~300 for a 6-inch

Actionable Steps to Reduce Sodium in Your Sub

Choose your protein wisely: Opt for fresh-roasted, unseasoned chicken, turkey, or pork instead of processed deli meats. A veggie-only sub is an excellent option for maximum sodium reduction.
Pick lower-sodium bread: Look for wheat or whole-grain breads, as their sodium content can vary widely. Better yet, consider an open-faced sandwich or a lettuce wrap to cut sodium from the bread entirely.
Go easy on the cheese: Some cheeses are naturally lower in sodium than others, but skipping cheese is the best option. If you must have cheese, use a small amount of Swiss or mozzarella.
Control your condiments: Ask for sauces and dressings on the side, or use a simple oil and vinegar mix. Avoid high-sodium options like mayonnaise, mustard, and creamy sauces.
Load up on fresh vegetables: Fresh vegetables like lettuce, spinach, tomatoes, and peppers are naturally low in sodium and add volume and nutrients without the extra salt. Rinse canned items like olives or peppers if you choose to add them.

Conclusion: Making Smarter Sandwich Choices

Yes, sub sandwiches can be high in sodium, often reaching or exceeding the daily recommended limit in a single meal. The primary culprits are processed deli meats, the bread, and high-sodium condiments. However, by understanding these hidden sources of salt, you can make informed choices to significantly reduce the sodium content. Opting for fresh ingredients, minimizing processed items, and being mindful of your condiments allows you to enjoy a flavorful sub without compromising your health goals.

For more information on the health effects of excess sodium, consult resources from the World Health Organization (WHO) at https://www.who.int/news-room/fact-sheets/detail/sodium-reduction.

Expert Guidance: Choose fresh, unprocessed ingredients like roasted chicken and plenty of vegetables to drastically lower the sodium in your sub.

Mindful Condiments: Ask for sauces on the side or swap high-sodium dressings for oil and vinegar to control your sodium intake.

Hidden Salt in Bread: Be aware that bread and rolls can contain significant amounts of sodium; opting for a whole-wheat option or a lettuce wrap can help.

Customize for Health: Your power to control sodium lies in customization. A veggie-focused sub with fresh ingredients is a smart, low-sodium choice.

Read Labels: When buying pre-packaged subs or ingredients, always check the nutrition facts for sodium levels, and choose lower-sodium versions.

Frequently Asked Questions

The primary source of sodium in a sub sandwich is the processed deli meat, such as ham, salami, or turkey, which are preserved and cured with salt.

Yes, bread and sub rolls can be a surprisingly large source of sodium. Some rolls, especially those with specialty flavors, can contain hundreds of milligrams of sodium.

Simple oil and vinegar dressing is generally lower in sodium compared to creamy or bottled sauces. Using fresh herbs, spices, or lemon juice for flavor can also help reduce sodium.

You can request fresh-cooked, unseasoned meat instead of deli slices, ask for sauces on the side, and load up on fresh vegetables like lettuce and tomatoes.

A veggie sub can be low in sodium, but it's not guaranteed. You still need to be mindful of the bread, cheese, and condiments. For example, brined vegetables like olives and pickles contain extra salt.

Excess sodium intake is linked to health issues like high blood pressure, which can increase the risk of heart disease, stroke, and kidney disease.

The CDC recommends adults limit sodium intake to less than 2,300 mg per day. The American Heart Association recommends an ideal limit of 1,500 mg per day for heart health.