How Much Sodium In Subway Chicken Breast Sandwich?

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.


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.


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

  • 9-Grain Wheat: 270 mg for a 6-inch / 540 mg for a Footlong
  • 9-Grain Honey Oat: 270 mg for a 6-inch / 540 mg for a Footlong
  • Moderate Choices

  • Artisan Italian Bread: 310 mg for a 6-inch / 620 mg for a Footlong
  • Artisan Flatbread: 290 mg for a 6-inch / 580 mg for a Footlong
  • Items You Must Avoid

  • Roasted Garlic: 1230 mg for a 6 inch / 2460 mg for a Footlong. This bread should be renamed Roasted Salt bread because 12 inches of just this bread exceeds your maximum daily sodium intake. And that’s before you add any ingredients to your sandwich!
  • Italian Herbs & Cheese: 500 mg for a 6 inch / 1000 mg for a Footlong
  • Wraps! Their spinach wrap and tomato basil wrap each pack a salty punch with 780 mg and 730 mg of sodium respectively.

    This list represents only the ingredients of your sandwich. Your choice of bread needs to include the sodium amounts below.

    Good Choices

  • Chicken Strips: 210 mg for a 6-inch / 420 mg for a Footlong
  • Roasted Chicken Patty: 280 mg for a 6-inch / 560 mg for a Footlong
  • Rotisserie-Style Chicken: 280 mg for a 6-inch / 560 mg for a Footlong
  • Moderate Choices

  • Tuna: 300 mg for a 6-inch / 600 mg for a Footlong – Note: While moderate in sodium, the Subway Tuna sandwich contains the highest fat content on their menu with 23 g of fat for a 6-inch and 46 g of fat for a Footlong. According to the Mayo Clinic, your target range for total fat is 44 to 78 grams a day if you eat 2,000 calories per day.
  • Turkey Breast: 380 mg for a 6-inch / 720 mg for a Footlong
  • Items You Must Avoid

  • Cold Cut Combo Meats: 710 mg for a 6-inch / 1420 mg for a Footlong
  • Meatballs: 810 mg for a 6-inch / 1620 mg for a Footlong
  • Italian B.M.T.® Meats: 890 mg for a 6-inch / 1780 mg for a Footlong
  • Spicy Italian Meats: 900 mg for a 6-inch / 1800 mg for a Footlong
  • “CALI FRESH” Turkey: 990 mg for a 6-inch / 1880 mg for a Footlong
  • “CALI FRESH” Steak: 1000 mg or a 6-inch / 2000 mg for a Footlong

    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

  • Shredded Monterey Cheddar: 90 mg for a 6-inch and 180 mg for a Footlong
  • Items You Must Avoid

  • Everything else! All other cheeses deliver in excess of 100 mg of sodium for a 6-inch. Double that content for a Footlong.

    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.


    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).

  • Oil: 0 mg
  • Red Wine Vinegar: 0 mg
  • Regular Mayonnaise: 65 mg for a 6-inch / 130 mg for a Footlong – Note: Regular mayo has 35% less salt than light mayo but double the calories and more than double the fat content. In general, it is best to avoid mayonnaise but it is true that the real stuff is less salty than the light version. That’s because when they lower the fat content to create the light mayo, they add extra salt to “improve” the taste.
  • Honey Mustard: 80 mg for a 6-inch / 160 mg for a Footlong

    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

  • Veggie Delite®: 75 mg
  • Oven Roasted chicken: 360 mg
  • Rotisserie-Style Chicken: 360 mg
  • Tuna: 380 mg
  • Moderate Choices

  • Turkey Breast: 450 mg
  • Roast Beef: 460 mg
  • Subway Club®: 580 mg
  • Black Forest Ham: 580 mg
  • Not Great Choices (but potentially better than a sandwich)

  • Sweet Onion Chicken Teriyaki (includes Sweet Onion dressing): 630 mg
  • Meatball Marinara: 780 mg
  • Items You Must Avoid

  • Chicken & Bacon Ranch Melt (includes Ranch dressing): 1000 mg
  • Spicy Italian: 1000 mg

    You essentially have one choice: Oil & Vinegar (0 mg)


    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.


    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. 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.


    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?

    Items You Must Avoid
    • 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?

    Nutrition Facts
    Calories 350 (1464 kJ)
    Cholesterol 55 mg 18%
    Sodium 660 mg 28%
    Total Carbohydrate 45 g 15%
    Dietary Fiber 5 g 20%