Italian B.M.T.® Meats: 890 mg for a 6-inch / 1780 mg for a Footlong.Meatballs: 810 mg for a 6-inch / 1620 mg for a Footlong.Cold Cut Combo Meats: 710 mg for a 6-inch / 1420 mg for a Footlong.Turkey Breast: 380 mg for a 6-inch / 720 mg 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. 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.Rotisserie-Style Chicken: 280 mg for a 6-inch / 560 mg for a Footlong.Roasted Chicken Patty: 280 mg for a 6-inch / 560 mg for a Footlong.Chicken Strips: 210 mg for a 6-inch / 420 mg for a Footlong.Sodium values below need to be added to your bread selection. This list represents only the ingredients of your sandwich. Wraps! Their spinach wrap and tomato basil wrap each pack a salty punch with 780 mg and 730 mg of sodium respectively.Italian Herbs & Cheese: 500 mg for a 6 inch / 1000 mg for a Footlong.And that’s before you add any ingredients to your sandwich! This bread should be renamed Roasted Salt bread because 12 inches of just this bread exceeds your maximum daily sodium intake. Roasted Garlic: 1230 mg for a 6 inch / 2460 mg for a Footlong.Artisan Flatbread: 290 mg for a 6-inch / 580 mg for a Footlong.Artisan Italian Bread: 310 mg for a 6-inch / 620 mg for a Footlong.9-Grain Honey Oat: 270 mg for a 6-inch / 540 mg for a Footlong.9-Grain Wheat: 270 mg for a 6-inch / 540 mg for a Footlong.Bread, in general, is packed with salt but the sodium content in Subway’s bread varies wildly. Which bread you choose can set you up for success in creating a low sodium meal. The first part of any Subway Sandwich is the bread. Nutritional values are listed in milligrams (mg) of sodium. This story was updated to evaluate all of these new options. The entire core menu was refreshed with more than 20 updates, 11 new or upgraded ingredients, six all-new or returning sandwiches, and four revamped signature sandwiches. On July 13, 2021, Subway launched its “ Eat Fresh Refresh” which represents the largest menu overhaul in the company’s 56-year-history. The menu at your local Subway might offer additional items but if it is listed below, you can be sure it is available nationwide. But you must be disciplined – and educated – because there are a lot of add-ons (most of the condiments) and a few hidden sodium shockers (Roasted Garlic bread) that can quickly turn your order into a dangerously high-salt meal.Īll of the items reviewed for this story appear on the national menu. Subway offers a variety of lower-sodium menu items, making it possible for you to stay low sodium. Given the volume of stores, a common question is whether there are low sodium Subway options. With more locations than any other quick-service restaurant, Subway® is the largest restaurant chain in America by store count. Protein and fiber are two key nutrients known to help you feel fuller for longer.Credit: Subway IS IT POSSIBLE TO EAT LOW SODIUM AT SUBWAY? HERE’S YOUR GUIDE TO LOW SODIUM OPTIONS ON THE SUBWAY MENU. Are protein bowls good for you?Ībsolutely! The main ingredients in protein power bowls - lean protein, whole grains, and veggies - make for a very filling meal. Subway Black Forest Ham Ingredients Black forest ham (water added, natural smoke flavor added), Cured with: water, dextrose, 2% or less modified food starch, salt, vinegar, sodium phosphates, natural smoke flavor, sodium erythorbate, sodium nitrate. What is the Black Forest Ham made of in Subway? ![]() “ Guests are able to build any Footlong into a protein bowl with the same portion of protein, vegetables, cheese and sauce, just without the bread,” a Subway spokesperson told Nation’s Restaurant News in January 2021. Instead of a sandwich, you get the ingredients served in a salad-like style in a bowl. What is the difference between a Subway salad and protein Bowl? Overall, not a bad pick in terms of nutritional value, huh? As per Thrillist, this sandwich is a healthier option than most other sandwiches at Subway, too. You’re looking at a total of 219 calories and 42 grams of carbohydrates per six-inch sandwich. Protein Bowl: A bed of lettuce, cucumbers, tomatoes, green peppers, red onions, black olives and spinach topped with Genoa salami, ham and pepperoni.
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