Understanding Sodium in a 6-Inch Turkey Sub
The sodium in a 6-inch turkey sub from Subway is not fixed. The total amount depends on the bread, turkey, cheese, condiments, and any extra toppings. Customer choices greatly affect the total. A basic 6-inch oven-roasted turkey sub, without cheese or sauce, has about 810mg of sodium.
The Main Sodium Sources
To manage sodium intake at Subway, it is important to know where the salt comes from. The main components are the bread and the deli meat, but add-ons can increase the count.
- Bread: The bread type is a major factor. Some Subway breads have high sodium. A 6-inch Artisan Italian has 350mg, and the Hearty Multigrain also contains 350mg. However, the Roasted Garlic bread has a large 1230mg of sodium for a 6-inch.
- Turkey Breast: The deli meat is a major sodium source, used for preservation and flavor. While a 6-inch turkey breast portion contributes a large part of the total sodium, some versions have less than others. The oven-roasted variety tends to be on the higher end.
- Cheese: Adding cheese increases the fat and sodium content. A single slice of American cheese adds about 200mg of sodium. Swiss and other cheeses also add significant amounts.
- Condiments and Sauces: Many sauces and dressings are high in sodium. A 6-inch serving of regular mayonnaise has around 65mg of sodium, and other creamy dressings and flavored sauces can contain more. Light mayonnaise often has more sodium than the regular version to compensate for the lower fat.
Lower Sodium Strategies
For those monitoring their sodium intake, smart choices are most effective. Making conscious choices can lower the overall sodium of the turkey sub.
Here are some steps:
- Choose a low-sodium bread: Choose breads like Hearty Multigrain or Artisan Italian, which have a lower sodium count than highly-seasoned alternatives.
- Go easy on the meat: Deli meat is a main sodium source. Request less meat or consider a veggie-focused sub if you want a low-sodium meal.
- Omit or choose cheese wisely: Skipping cheese cuts a few hundred milligrams of sodium. If you want it, consider the sodium and if it fits your goals.
- Select low-sodium sauces: Vinegar, mustard, and oil & vinegar are lower-sodium options compared to creamy sauces and dressings. Skip the sauce.
- Load up on vegetables: Most vegetables like lettuce, tomatoes, and cucumbers are low in sodium. Adding them adds flavor, bulk, and nutrients without increasing the salt.
Sodium Comparison of Two Turkey Subs
| Feature | Standard 6-Inch Turkey Sub | Lower-Sodium 6-Inch Turkey Sub |
|---|---|---|
| Bread | Artisan Italian (350mg) | Hearty Multigrain (350mg) |
| Protein | Oven Roasted Turkey (approx. 400-450mg) | Oven Roasted Turkey, portioned light |
| Cheese | American Cheese (approx. 200mg) | No Cheese |
| Condiments | Sweet Onion Sauce (higher sodium) | Oil & Vinegar (minimal sodium) |
| Veggies | Lettuce, Tomato, Onion | Extra Lettuce, Tomato, Cucumber, Green Peppers |
| Estimated Total Sodium | ~950-1000mg | ~700mg (varies) |
Note: Sodium estimates are based on available nutrition information and can vary based on portion sizes and specific recipe changes.
Outbound Link
Review research from the USDA for more information on how sandwiches, including those from fast-food chains, contribute to national sodium intake.
Conclusion
The sodium in a 6-inch turkey sub from Subway varies, often exceeding 800mg for a basic oven-roasted turkey. The final amount is affected by the bread, cheese, and condiments. While deli meat is a major contributor, additions like cheese and sauces can add sodium. For those watching their salt intake, choosing a lower-sodium bread, skipping cheese, and choosing a minimal-sodium dressing can help to create a more diet-friendly meal.
By knowing the ingredients and customizing the sub, a turkey sandwich can be enjoyed from Subway while keeping track of sodium consumption.
