Turkey Recipes

How Much Sodium In Subway Chicken Breast Sandwich?

Webster West

INDIVIDUAL PROTEINS

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

    • 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).

  • 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

    • 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 meat is healthiest?

    Here’s a list of the healthiest Subway sandwiches that don’t skimp on flavor.
    • Oven Roast Chicken. …
    • Rotisserie Style Chicken. …
    • Black Forest Ham. …
    • Subway Club. …
    • Roast Beef. …
    • Carved Turkey* …
    • Egg and cheese. …
    • Turkey Breast.

    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

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