Subway: Low-Sodium Food and Drink Options (Complete List)

Subway is a popular spot for meals on the go, whether it’s breakfast, lunch, or dinner. Some customers value its convenience while others crave the chain’s familiar sub-style sandwiches. 

But at a sandwich shop like Subway where the menu is essentially built around deli meat, there’s one thing you’ll find packed into every bite there: sodium.

If you’re on a low-sodium diet or looking for low-sodium options at Subway, you won’t find a sandwich that fits the bill. But what about the rest of the menu? We’re compiling a list of everything you can order at Subway for a low-sodium meal.

Low sodium food and drink choices on the Subway menu

The meats available at Subway – from the grilled chicken and oven roasted turkey to the black forest ham and meatball marinara – are all unfortunately loaded with high levels of sodium. This is typical of lunchmeat and deli meat because the sodium is used in part to preserve the food, but it’s even more so of an issue at a fast food or quick-service chain that tends to carry more processed ingredients. 

You may be wondering what’s considered high versus low sodium. The FDA defines a “low-sodium” food as one that contains 140 mg or less of sodium per serving, so that’s the cut-off we’re sticking to for the purpose of this list. This is based on a daily recommended value of 2,300 mg or less of sodium per day. As a general rule, 5% of this amount per serving is considered low sodium, while anything 20% or above is considered high in sodium.

You won’t find a protein option on the menu that’s under 500 mg of sodium per serving. This combined with the fact that the bread and wrap options at Subway also range from around 200 to 600 mg for a 6-inch serving means that any sandwiches, wraps, or pizzas are off limits if you’re going for low sodium.

There’s one menu item that will be your best bet at Subway for a low sodium meal: a salad. The Veggie Delite Salad is the only salad on the menu that makes the cut, since other meats and proteins are all too high in sodium. However, Subway does have several toppings and condiments that are lower in sodium, so as long as you pile on the ingredients accordingly you can also build your own salad there.

Aside from that, there are quite a few desserts on the menu that you can enjoy – all of Subway’s cookie flavors come in below that 140 mg threshold. You also have some options when it comes to beverages, like iced teas, lemonades, and certain sodas. 

Below is the complete list of all the menu items, toppings, and beverages available at Subway that will make for a low-sodium bite.

Salads	Sodium Amount	Serving Size
Veggie Delite Salad	75 mg	Standard salad size, no dressing
Condiments + Toppings	Sodium Amount	Serving Size
Oil	0 mg	Amount on a 6-inch sandwich or wrap
Red Wine Vinegar	0 mg	Amount on a 6-inch sandwich or wrap
Oil & Vinegar	0 mg	Amount on a 6-inch sandwich or wrap
Black Pepper	0 mg	Amount on a 6-inch sandwich or wrap
Oregano	0 mg	Amount on a 6-inch sandwich or wrap
Lettuce	0 mg	Amount on a 6-inch sandwich or wrap
Onions	0 mg	Amount on a 6-inch sandwich or wrap
Tomatoes	0 mg	Amount on a 6-inch sandwich or wrap
Sliced Avocado	0 mg	Amount on a 6-inch sandwich or wrap
Green Peppers	0 mg	Amount on a 6-inch sandwich or wrap
Cucumbers	0 mg	Amount on a 6-inch sandwich or wrap
Spinach	5 mg	Amount on a 6-inch sandwich or wrap
Grated Parmesan	25 mg	Amount on a 6-inch sandwich or wrap
Olives	25 mg	Amount on a 6-inch sandwich or wrap
Fresh Mozzarella	55 mg	Amount on a 6-inch sandwich or wrap
Banana Peppers	65 mg	Amount on a 6-inch sandwich or wrap
Mayonnaise	65 mg	Amount on a 6-inch sandwich or wrap
Jalapeno Peppers	70 mg	Amount on a 6-inch sandwich or wrap
Green Chiles	95 mg	Amount on a 6-inch sandwich or wrap
Shredded Monterey Cheddar	85 mg	Amount on a 6-inch sandwich or wrap
Shredded Mozzarella	85 mg	Amount on a 6-inch sandwich or wrap
Peppercorn Ranch Sauce	100 mg	Amount on a 6-inch sandwich or wrap
Provolone	125 mg	Amount on a 6-inch sandwich or wrap
Baja Chipotle	125 mg	Amount on a 6-inch sandwich or wrap
Honey Mustard	125 mg	Amount on a 6-inch sandwich or wrap
Smashed Avocado	130 mg	Amount on a 6-inch sandwich or wrap
Sweet Onion Teriyaki Sauce	130 mg	Amount on a 6-inch sandwich or wrap
Pepper Jack	140 mg	Amount on a 6-inch sandwich or wrap
Sides + Desserts	Sodium Amount	Serving Size
Applesauce	0 mg	1 Package
Oatmeal Raisin Cookie	110 mg	1 Cookie
Raspberry Cheesecake Cookie	115 mg	1 Cookie
Chocolate Chip Cookie	120 mg	1 Cookie
Double Chocolate Cookie	125 mg	1 Cookie
White Chip Macadamia Nut Cookie	125 mg	1 Cookie
Churro	135 mg	1 Footlong Churro
Beverages	Sodium Amount	Serving Size
Vitamin Water	0 mg	16.9 oz Bottle
Hubert’s Lemonade	0 mg	Size Medium
Fresh Brewed Iced Tea (Sweet or Unsweet)	10 mg	Size Medium
Simply Orange	10 mg	11.5 oz Bottle
Simply Lemonade	20 mg	11.5 oz Bottle
Coke Zero Sugar	40 mg	16.9 oz Bottle
Coca Cola Classic	65 mg	16.9 oz Bottle
Diet Coke	70 mg	20 oz Bottle
Fanta Orange	80 mg	16.9 oz Bottle
Sprite	110 mg	20 oz Bottle

Links on this page may be affiliate links, for which the site earns a small commission, but the price for you is the same