Breakfast
~20–25% of dayChicken 6" + coffee
735 mg Na
325 cal
23 g protein
5 g fiber
6 g sugar
~32% of a 2,300 mg day
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Items · Breakfast (3)
- 650mg
- 85mg
- 0mg
Sandwiches 27 items
Subway Low Sodium Guide
Customization is the whole game. 6" turkey or oven-roasted chicken with veggies and mustard usually beats footlongs with cheese and creamy sauces.
Interactive sodium calculator + lower-sodium order guide.
Lowest Sodium Option
6" Veggie Delite
The lowest-sodium entrée on this menu.
Watch Out For
Meatball marinara footlongs
Suggested Meal Plans
Tap a card to load it into the meal calculator · sized for a ~2,000-cal day
Lunch
+ diet sodaTurkey 6" meal + diet soda
885 mg Na
320 cal
18 g protein
8 g fiber
14 g sugar
~38% of a 2,300 mg day
Load into calculator
Items · Lunch (4)
- 760mg
- 85mg
- 0mg
- 40mg
Dinner
HeartierRotisserie chicken 6" dinner
755 mg Na
390 cal
29 g protein
8 g fiber
14 g sugar
~33% of a 2,300 mg day
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Items · Dinner (4)
- 670mg
- 85mg
- 0mg
- 0mg
Cal
0
Sodium
0 mg
Protein
0 g
Fiber
0 g
Sugar
0 g
Sodium vs 2,300 mg daily value 0%
Load a meal plan or tap menu rows to build a plate.
Menu nutrition
Tap a row to add · tap headers to sort
<600 600–1k >1k
Subway nutrition varies heavily by bread, cheese, veggies, and sauce. Figures are typical US 6" builds — rebuild exact orders at subway.com/en-us/menunutrition/nutrition. Review date: 2026-07-15.
No salt & smarter picks
Best bets
Lowest sodium highlights
Apple Slices
side · 35 cal
0g protein · 3g fiber
0% of Daily Value (2300mg Na)
Safest Order Tip
Solid lower-sodium pick for this category.
Bottled Water
drink · 0 cal
0g protein
0% of Daily Value (2300mg Na)
Safest Order Tip
Solid lower-sodium pick for this category.
Diet soda fountain
drink · 0 cal
0g protein
2% of Daily Value (2300mg Na)
Safest Order Tip
Solid lower-sodium pick for this category.
Chocolate Chip Cookie
side · 220 cal
2g protein · 1g fiber
7% of Daily Value (2300mg Na)
How to order
Order tips
- · Toast the bread — extra flavor so you don’t miss cheese as much.
- · Load free veggies like a salad on bread; go easy on pickles/olives (brine = salt).
- · Mustard, vinegar, oil light, or hot sauce beat mayo/ranch for flavor-per-sodium.
- · Stay 6" unless you truly want two meals — footlongs quietly double everything.
- · Ask which bread is lowest sodium today — recipes and regional breads change.
Avoid / high sodium
Meatball marinara footlongs · Spicy Italian / pepperoni stacks · Extra cheese + creamy sauces
Common questions
Subway low-sodium FAQ
What is the lowest sodium item at Subway? +
Bottled Water is the lowest-sodium item we track at Subway: 0 mg sodium and 0 calories. Every item on this page is ranked by official sodium mg so you can compare before you order.
What is the safest full meal at Subway? +
The Chicken 6" + coffee is the lowest-sodium full meal we mapped for Subway — about 735 mg sodium and 325 calories (6" Oven Roasted Chicken (includes bread + veggies), Mustard, Bottled Water or black coffee). Load it into the meal calculator above to adjust it.
What should I avoid at Subway? +
The highest-sodium traps at Subway are Meatball marinara footlongs, Spicy Italian / pepperoni stacks, Extra cheese + creamy sauces. Treat these as occasional orders if you are watching sodium.
How much sodium should I eat in a day? +
The FDA daily value is 2,300 mg of sodium per day — about one teaspoon of salt. Many heart-health guidelines suggest 1,500–2,000 mg. A single fast-food combo can exceed that, which is why every Subway item here lists its sodium mg.
Sources
Not medical advice. Verify on brand tools for your location.
Guides
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