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The bottom line. Subway offers a better variety of healthy meal options than many other fast food restaurants. In general, Subway's meals are low in sugar and a decent source of fiber and.
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In addition, several of Subway's sandwiches "are under 400 calories, low in saturated fats, have a sodium cap of 1,100 mg and are a source of lean protein," the rep continued.
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The chicken and bacon ranch melt provides 1,590 calories, 78g fat, 30g saturated fat, 1.5g trans fat, 112g carbohydrates, 7g sugar, 118g protein, and 3,930mg sodium. As with Subway's regular subs, an otherwise healthy wrap can be easily overpacked with high-calorie, high-fat, and high-sodium add-ons.
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This can make it pretty tricky to eat low sodium at Subway. What Is a Low Sodium Meal? A low sodium meal will have 500-700 mg of sodium if we are aiming for no more than 2,300 mg of sodium per day and are eating 3 meals a day for instance. So this leaves room for 1-2 low sodium snacks ranging from 150-200 mg. Keeping these guidelines in mind.
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Red Wine Vinegar: 0 mg per serving. Regular Mayonnaise: 70 mg of sodium in a 6 inch and 140 mg in a foot-long. Sweet Onion Sauce: 75 mg for a 6 inch / 150 mg in a foot-long. Honey Mustard: 80 mg for a 6 inch / 160 mg in a foot-long. Light Mayonnaise: 100 mg of sodium in a 6 inch and 200 mg in a foot-long.
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Salad + olive oil & vinegar dressing= 470mg sodium. Salads are definitely not always the lowest sodium choice. In fact, many times salads are one of the higher sodium options on a menu due to ingredients like bacon, dressing and cheese. This is why it is so important to always check the Nutrition Facts when eating out!
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Subway has two choices that are fairly low sodium options and they are the swiss cheese and the mozzarella cheese, at 30 and 55 gm respectively. If adding meat onto the sandwich, some of the best choices include the grilled chicken (210 mg), tuna (310 mg), or the veggie patty (320 mg). The meats that should be avoided include the buffalo.
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Unlike many other Subway sandwiches — which pile on sauces, meats, and cheeses that are higher in sodium — the Veggie Delite is relatively lower in sodium. It packs just 320 mg in a 6-inch (15.
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Oil and Vinegar dressing is best at 0 mg. but the Sweet Onion dressing is only 170 mg. The best of the low fat salads is the Veggie Delight at 80 mg. followed by the Oven Roasted Chicken Breast at 280 mg. In their second tier of salads, the Tuna salad is the only low sodium choice at 370 mg.
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Choosing Low Sodium Condiments. Check out this list of low sodium condiments to create your own low sodium subway sandwich! All these values are for a 6" sub and can be doubled for a footlong sub. Sweet and Smoky BBQ: 75 mg or 3% DV. Sweet Onion Teriyaki Sauce: 90 mg or 4% DV. House Sandwich Sauce: 100 mg or 4% DV.
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Black Forest Ham. Courtesy of Subway. Per 6-inch sub: 270 calories 4 grams fat 1 gram saturated fat 810 mg sodium 4 grams fiber 18 grams protein. Clocking in at under 300 calories per serving, this sandwich is a low-calorie choice that is a great option when you need something to eat quickly.
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Sodium: 320 mg. Subway certainly isn't a wealth of low-sodium choices, but you'd be hard-pressed to find a better option than this Veggie Delite sandwich. If you order it on Subway's 9-Grain Wheat bread, "this sandwich is one of the lowest sodium items on the Subway menu, making it a great option for those on a sodium restriction," says Montemayor.
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Smoked, cured and preserved meats are typically riddled with salt or sodium-packed ingredients. However, fresh cuts of beef, chicken, eggs, fish and other proteins are OK when following a low-sodium diet. Some protein sources to enjoy when you are limiting your sodium include: Fresh cuts of chicken, beef, pork and fish.
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How to Keep Sodium Low at Subway Pick The Lowest Sodium Bread. The lowest sodium bread in Subway is the Hearty Multigrain Bread which has 310mg of sodium in a 6-inch serving. Other okay choices would be the 6-inch Italian which has 350mg or the Artisan Flatbread which has 360mg, but the Multigrain also has more fiber so it's a win-win.
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Subway is famous for its fresh, healthy and affordable food. The chain has over 44,000 stores in 112 countries and its famous "subs" are enjoyed by millions of people every day.. In this article, we analyze the Subway low sodium menu and compare it to other fast food restaurants. Our team researched the company allergen and nutrition.
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The best of the low fat salads is the Veggie Delight at 80 mg. followed by the Oven Roasted Chicken Breast at 280 mg. In their second tier of salads, the Tuna salad is the only low sodium choice at 370 mg. All of their other regular salads are over 700 mg. and a few are over 1000 mg.
