Can You Eat Subway on a Low Sodium Diet?

October 8, 2025 •

2 min read

According to the CDC, over 70% of the sodium Americans consume comes from processed and restaurant foods. Navigating fast-food menus, including Subway's, can be tricky when trying to follow a low sodium diet, but it is certainly possible with the right knowledge.

Quick Summary

Guide for navigating the Subway menu for low sodium options, identifying high-sodium ingredients, and customizing your order to minimize salt intake effectively.

Key Points

Start with the basics: The Veggie Delite, on a 6-inch Hearty Multigrain or Artisan Italian bread, provides the lowest sodium base.
Choose wisely among proteins: Opt for non-deli meats like Rotisserie-Style Chicken or Oven Roasted Chicken, and limit portion size.
Avoid high-sodium culprits: Steer clear of cured meats (Italian B.M.T.), flavored breads (Roasted Garlic, wraps), processed cheese, and salty sauces.
Load up on fresh vegetables: Add plenty of lettuce, tomatoes, cucumbers, and onions, which are naturally low in sodium.
Pick low-sodium condiments: Use oil and vinegar, or a small amount of regular mayonnaise or honey mustard, instead of creamy or sweet sauces.
Consider alternative formats: A salad or protein bowl without bread can further reduce overall sodium, but be mindful of the meat and dressing.

Navigating the Subway menu can be a challenge for those watching their sodium intake, given the prevalence of hidden salt in many fast-food items. Subway's customization options and fresh ingredients make it possible to create lower-sodium meals. The key involves identifying and avoiding high-sodium components and focusing on fresh, less processed choices.

Understanding High-Sodium Items at Subway

Certain items on the Subway menu are significantly higher in sodium than others and should be limited or avoided. These typically include processed meats, specific breads, and some sauces and cheeses.

Meats and Proteins

Deli meats, especially cured varieties, are often major sources of sodium. Footlong portions also double the sodium. Items like the Italian B.M.T.® and Cold Cut Combo are particularly high. Leaner, non-deli options are better choices.

Breads and Wraps

Bread selection significantly impacts sodium intake. Wraps and flavored breads, such as Roasted Garlic, can have very high sodium counts. Choosing simpler breads helps reduce sodium.

Cheeses and Condiments

Processed cheeses like American slices contain more sodium than natural cheeses. Many creamy and specialty sauces also add considerable salt. Selecting low-sodium alternatives or skipping these can help.

Building a Low-Sodium Subway Meal

Creating a low-sodium meal at Subway involves making strategic choices for each component of your order.

Foundations

Bread: Opt for 6-inch Hearty Multigrain, Artisan Italian, or Artisan Flatbread.
Salad/Protein Bowl: Choosing a salad or bowl removes the bread. A basic Veggie Delite Salad without dressing has very low sodium.

Protein Choices

Rotisserie-Style Chicken and Oven-Roasted Chicken: Among the lowest-sodium protein options. A 6-inch serving has moderate sodium.
Tuna Salad: Can be a lower-sodium option compared to many deli meats.
Veggie Delite: The lowest sodium option, containing only vegetables.

Toppings

Fresh Vegetables: Load up on naturally low-sodium vegetables. Pickled vegetables and olives are higher in sodium.
Cheeses: Swiss cheese is a low-sodium option if available. Consider skipping cheese or choosing fresh mozzarella or grated parmesan.
Condiments: Oil and vinegar add flavor without sodium. Regular mayonnaise and honey mustard are relatively low-sodium choices. Avoid high-sodium sauces like Sweet Onion Teriyaki or Buffalo sauce.

Low-Sodium Subway Options Comparison


Item	Estimated Sodium (6-inch)	Notes
Veggie Delite Sub	~280-400mg	Lowest sodium base.
Rotisserie-Style Chicken Sub	~400-710mg	Lean protein, moderate sodium.
6" Turkey Breast Sub	~760mg	Higher sodium than chicken, but manageable.
Spicy Italian Sub	~1,280mg	Very high in sodium, best to avoid.

Note: Sodium levels vary based on specific bread, cheese, and condiments. Refer to Subway's official nutrition information for precise details.

Conclusion: Making Informed Choices at Subway

Eating at Subway while following a low-sodium diet is achievable with careful planning and customization. By identifying and avoiding high-sodium ingredients, you can build a meal that fits your dietary needs. Choosing a 6-inch sub or a salad, selecting lean proteins or going vegetarian, and focusing on fresh vegetables are key strategies for a lower-sodium Subway experience. With these tips, you can enjoy a convenient and healthier fast-food meal.

Frequently Asked Questions

The simplest breads, such as the Hearty Multigrain or Artisan Italian, generally have the lowest sodium content. Flavored or cheese-infused breads and wraps should be avoided.

The Rotisserie-Style Chicken is one of the best choices, followed by the Oven-Roasted Chicken. A Veggie Delite is the lowest sodium option since it contains no meat at all.

Yes, salads can be an excellent low-sodium choice, provided you select a low-sodium protein and use oil and vinegar instead of a creamy, high-sodium dressing.

Avoid creamy dressings, sweet sauces, and any specialty sauces, as these are often high in sodium. The best options are oil and vinegar, regular mayonnaise, or honey mustard.

Yes, the Veggie Delite is the lowest sodium sandwich option, but only if you select a low-sodium bread and are mindful of any cheese or sauces added.

Yes, while most vegetables are fine, pickled items like pickles and banana peppers, as well as olives, are high in sodium and should be limited.

Always order a 6-inch sub to cut the portion size and, by extension, the sodium content in half. Footlong sandwiches contain double the sodium of a 6-inch.