LOW SODIUM SUBWAY SANDWICHES
Subway is a health conscious sandwich chain. So it offers few fairly low sodium sub options for low sodium dieters.
- 6 inch Veggie Delite has the least amount of sodium: 310 milligrams (mgs).
- 6 inch Oven Roasted Chicken sandwich has 640 mgs of sodium.
- 6 inch Roast Beef sub has 700 mgs of sodium.
Note: These values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers.
The other 6 inch subs have 800 mgs or more of sodium.
If you get a foot-long sub the sodium amount almost doubles.
If you get the same sub on flatbread then multiply the sodium amounts mentioned above by 1.5. For instance, 6 inch Veggie Delite on flatbread has 450 mgs of sodium.
Which breads have lower amounts of sodium?
Italian (White), Hearty Italian and 9-Grain wheat breads have the lowest amounts of sodium. The first two have 290 mgs of sodium while the 6 inch wheat bread has 310 mgs of sodium.
Which sandwich condiments are low in sodium?
Olive oil and vinegar have no sodium! One tablespoon of mayonnaise has 80 and one tablespoon of mustard (any kind) has around 120 mgs of sodium. The other condiments have much higher amounts of sodium: Avoid especially pepperoni, ranch dressing and red wine vinaigrette.
As for cheeses, Swiss cheese is the best as it has only 30 mgs of sodium on a 6 inch sub. Monterrey cheddar is not bad either: 90 mgs of sodium.
If you add a chocolate chip cookies to your sub, that is another 100-150 mgs. If you add chips, that is another 200-300 mgs of sodium. So extras can cost you 300-500 mgs of sodium. Just keep in mind!
Low sodium meal idea:
6 inch Veggie Delite + a chocolate chip cookie = 430 mgs of sodium
Use "Browse by Restaurant" box on the right to check low sodium meals at other restaurants.