When it comes to getting a healthy meal on the go, many people turn to fast food restaurants like Subway to fuel their body with nutrient-packed meals. But how much sodium is in Subway’s Chicken Breast Sandwich? This can be an important consideration for those who are watching their sodium intake and want to include Subway as part of their regular diet. In this blog post, we’ll look at how much sodium is in a Subway Chicken Breast Sandwich, why this matters, and how you can make sure you’re getting a healthy and balanced meal when you order from Subway. We’ll also provide some helpful tips for reducing your sodium intake, no matter what kind of food you’re eating. Read on to learn how to make the most of your Subway Chicken Breast Sandwich and stay within the recommended daily sodium limits.
IS IT POSSIBLE TO EAT LOW SODIUM AT SUBWAY? HERE’S YOUR GUIDE TO LOW SODIUM OPTIONS ON THE SUBWAY MENU.
The largest restaurant chain in America by store count is Subway®, which has more locations than any other quick-service eatery. A frequent query is whether there are low sodium Subway options given the number of stores.
You can maintain a low sodium diet with Subway’s selection of lower-sodium menu items. However, you must exercise restraint and knowledge because many add-ons (most of the condiments) and a few sneaky sodium shockers (Roasted Garlic Bread) can quickly transform your order into a meal with dangerously high salt levels.
The entire menu that was examined for this article is available nationwide. Although your local Subway may offer additional items, if they are listed below, you can be sure they are offered across the country.
Launched on July 13, 2021, Subway’s “Eat Fresh Refresh” is the company’s biggest menu revamp in its 56-year history. More than 20 changes were made to the entire core menu, including 11 new or improved ingredients, six completely new or returning sandwiches, and four updated signature sandwiches. This story has been updated to consider all of these fresh possibilities.
Nutritional values are listed in milligrams (mg) of sodium.
BREAD
The first part of any Subway Sandwich is the bread. Your choice of bread can help you succeed in preparing a low-sodium meal. Although bread typically contains a lot of salt, the sodium content of Subway’s bread varies greatly.
Good Choices
Moderate Choices
Items You Must Avoid
INDIVIDUAL PROTEINS
This list represents only the ingredients of your sandwich. Your choice of bread needs to include the sodium amounts below.
Good Choices
Moderate Choices
Items You Must Avoid
CHEESE
Good Choice
Unfortunately, not all Subways offer Swiss cheese, the quintessential low-sodium cheese. That cheese option will cost 30 mg for a 6-inch and 60 mg for a Footlong, if your Subway offers it. But there aren’t many excellent options if you’re like most people and can’t get Swiss cheese at Subway. Truthfully, your best choice is to skip the cheese.
Moderate Choice
Items You Must Avoid
VEGETABLES
Raw vegetables typically are low in sodium. So layer on the veggies. But stay away from the pickles (115 mg of sodium for just 3 chips) and olives (25 mg of sodium for just 3 rings) from the veggie bar.
CONDIMENTS
As you may be aware, sauces can ruin your meal by introducing a lot of extra sodium. Therefore, use sauces and dressings sparingly. Here are some options for Subway sauces that have little to no sodium (less than 100 mg).
SALADS
Most of the time at Subway, a salad is a wise choice. By eliminating the bread, you significantly lower the sodium content. Protein along with lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives all have sodium content. Salad dressing is not included unless noted.
Good Choices
Moderate Choices
Not Great Choices (but potentially better than a sandwich)
Items You Must Avoid
SALAD DRESSINGS
You essentially have one choice: Oil & Vinegar (0 mg)
COOKIES
White Chip Macadamia Nut Cookies have the most sodium (130 mg per cookie), whereas Peanut Butter Cookies have the least (110 mg per cookie). Best to avoid the cookies or limit yourself to one.
CHIPS
Why haven’t we discussed chips? Well, since the bag of chips already contains the nutritional information, Subway is not required to publish it. Therefore, before including them in your order, be sure to read the bag’s back.
This article is a part of a series looking at popular restaurant chains’ menus to find low sodium options.
Click here to find more restaurants.
All nutritional information is believed to be accurate as of the writing of this article. LoSoFoodie.com recommends you review Subway’s nutrition page for the most up-to-date values before placing your order. This website should not be considered medical advice. Always check with your doctor to understand your personal dietary needs.
FAQ
How much sodium is in a Subway chicken sandwich?
SandwichesSandwichCaloriesSodium6-inch subway club sandwich310850mg6-inch sweet onion chicken teriyaki 370770mg6-inch rotisserie style chicken sandwich247550mg6-inch oven roasted chicken sandwich320610mg
What is the healthiest chicken sandwich at Subway?
One of the healthiest Subway sandwiches is the Rotisserie Chicken, which is made with fresh chicken and crunchy vegetables on wheat bread. It’s just 350 calories and 29 grams of protein.
Which Subway sandwich has the most sodium?
- Meats with a cold cut combo: 710 mg for a 6-inch; 1420 mg for a footlong.
- 810 mg for a 6-inch meatball and 1620 mg for a footlong meatball
- Italian B. M. T. 890 mg for a 6-inch and 1780 mg for a footlong of ® Meats.
- 900 mg for a 6-inch and 1800 mg for a footlong serving of spicy Italian meats
How much sodium is in a Subway rotisserie chicken sub?
| Calories 350 | (1464 kJ) | |
|---|---|---|
| Cholesterol | 55 mg | 18% |
| Sodium | 660 mg | 28% |
| Total Carbohydrate | 45 g | 15% |
| Dietary Fiber | 5 g | 20% |