Nutrition And Calories In Subway Sauces

Subway sauces may add flavor to your sandwich, but some are high in calories, fat and sugar.

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In This Article

    Nutrition Info
  
    Calories and Fat
  
    Sugar
  
    Sodium
  
    Healthiest Choices
  Most people know Subway for their submarine-style sandwiches, which are custom made to order with a variety of bread options, meats, cheeses and other toppings.

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 You can top your sub (or salad) with a number of Subway sauces for more flavor or juiciness. But certain sauces are more nutritious choices than others, as some are high in fat, sodium or sugar.

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  Subway Sauces Nutrition and Calories

The table below shows all of the different Subway sauce calorie and nutrition info, including popular choices like Sweet Onion sauce and Chipotle Southwest sauce, according to the Subway website.

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 Note: None of the Subway sauces have fiber, and most don't have any protein. Subway Sweet Onion sauce is the only variety with some protein — a serving gives you 6 grams.

Calories and Nutrition Info in Subway Sauces and Dressings Sauce Serving (g) Calories Total Fat (g) Sat. Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Sugar (g) Caesar 14 80 9 1.5 5 130 0 0 Chipotle Southwest 14 60 7 1 5 110 1 1 Honey Mustard 14 20 0 0 0 80 4 4 Light Mayo 15 50 5 1 5 100 1 0 Oil 5 45 5 1 0 0 0 0 Ranch 14 70 8 1.5 5 140 1 1 Red Wine Vinegar 4 0 0 0 0 0 0 0 Regular Mayo 14 100 11 2 10 65 0 0 Subway Vinaigrette 14 35 3.5 0.5 0 110 1 1 Sweet Onion 14 30 0 0 0 130 7 8 Yellow Mustard 14 10 0.5 0 0 170 1 0 Source: Subway Subway Sauce Calories and Fat Subway Mayo has the most calories out of all the sauces they offer. There are 100 calories in a serving of Subway Mayo. It’s also the highest in total fat (11 grams per serving) and saturated fat (2 grams per serving).

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 Other high-fat, high-calorie sauces from Subway include their Caesar dressing, Chipotle Southwest sauce and Ranch dressing. They each add between 60 and 80 calories per serving to your meal, as well as between 8 and 11 grams of fat.

Tip Caesar dressing, Chipotle Southwest sauce and Ranch dressing from Subway all contain saturated fat. Eating a diet high in saturated fat is associated with an increased risk of heart disease, according to the American Heart Association. For a more heart-healthy option, go with plain mustard or top your meal with oil and vinegar. Subway Sauces and Sugar Some of the most popular Subway sauces, like Sweet Onion sauce, are high in sugar. A serving has 8 grams of sugar, which doesn’t sound like a lot, but is actually about 2 teaspoons. Subway Honey Mustard sauce has 4 grams of sugar per serving, or about 1 teaspoon. These two sauces are also the highest in carbs.

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 Having too much sugar in your diet puts you at a higher risk for conditions such as obesity, type 2 diabetes and heart disease. Adults assigned female at birth (AFAB) should take in no more than 6 teaspoons of sugar per day, and people assigned male at birth (AMAB) should limit themselves to no more than 9 teaspoons per day, per the American Heart Association.

Subway Sauces and Sodium Sodium is another concern when it comes to choosing the healthiest Subway sauce. Yellow Mustard from Subway has the most sodium at 170 milligrams per serving. Following that are the Ranch dressing (140 milligrams per serving), the Caesar dressing and the Sweet Onion sauce (both have 130 milligrams per serving).

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 The USDA recommends that adults do not take in more than 2,300 milligrams of sodium per day (which equals about 1 teaspoon), but the AHA says keeping sodium under 1,500 milligrams per day can significantly reduce your risk of high blood pressure and heart disease.

Tip Even though Yellow Mustard has the most sodium of all the Subway sauces, it also has the least amount of calories, fat and sugar. This might make it a more nutritious option than others on the menu. Red Wine Vinegar and Oil are the only Subway toppings without sodium. Healthiest Subway Sauce Choices Red wine vinegar and/or a drizzle of olive oil on your sub is a more nutritious choice than most of the sauces. These supply a good dose of antioxidants and heart-healthy unsaturated fats. Olive oil is also free of sodium.

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 Mustard is another great topping for your Subway sandwich because it's low in calories and has no fat or sugar. That being said, it does have some sodium, so make sure that a serving (which has 170 milligrams) won't put you above the recommended 2,300 milligrams per day, or 1,500 milligrams per day if you have a heart condition.

Tip Ask the person making your Subway meal to add just a small amount of the sauce. Or, ask for the sauce on the side so you can control how much you use.

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  references
  
      Subway: Nutrition Information
    
      Subway: Breads and Toppings
    
      American Heart Association: The Skinny on Fats
    
      American Heart Association: Sodium and Salt
    
      American Heart Association: Added Sugar
    
      USDA: 2020-2025 Dietary Guidelines for Americans
       




  references
  
      Subway: Nutrition Information
    
      Subway: Breads and Toppings
    
      American Heart Association: The Skinny on Fats
    
      American Heart Association: Sodium and Salt
    
      American Heart Association: Added Sugar
    
      USDA: 2020-2025 Dietary Guidelines for Americans
    




Subway sauces may add flavor to your sandwich, but some are high in calories, fat and sugar.

Image Credit: VeselovaElena/iStock/GettyImages

Nutrition Info
Calories and Fat
Sugar
Sodium
Healthiest Choices

Sauce Serving (g) Calories Total Fat (g) Sat. Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Sugar (g) Caesar 14 80 9 1.5 5 130 0 0 Chipotle Southwest 14 60 7 1 5 110 1 1 Honey Mustard 14 20 0 0 0 80 4 4 Light Mayo 15 50 5 1 5 100 1 0 Oil 5 45 5 1 0 0 0 0 Ranch 14 70 8 1.5 5 140 1 1 Red Wine Vinegar 4 0 0 0 0 0 0 0 Regular Mayo 14 100 11 2 10 65 0 0 Subway Vinaigrette 14 35 3.5 0.5 0 110 1 1 Sweet Onion 14 30 0 0 0 130 7 8 Yellow Mustard 14 10 0.5 0 0 170 1 0

Source: Subway

Caesar dressing, Chipotle Southwest sauce and Ranch dressing from Subway all contain saturated fat. Eating a diet high in saturated fat is associated with an increased risk of heart disease, according to the American Heart Association. For a more heart-healthy option, go with plain mustard or top your meal with oil and vinegar.

For a more heart-healthy option, go with plain mustard or top your meal with oil and vinegar.

Even though Yellow Mustard has the most sodium of all the Subway sauces, it also has the least amount of calories, fat and sugar. This might make it a more nutritious option than others on the menu. Red Wine Vinegar and Oil are the only Subway toppings without sodium.

Red Wine Vinegar and Oil are the only Subway toppings without sodium.

Ask the person making your Subway meal to add just a small amount of the sauce. Or, ask for the sauce on the side so you can control how much you use.

      Subway: Nutrition Information
    
      Subway: Breads and Toppings
    
      American Heart Association: The Skinny on Fats
    
      American Heart Association: Sodium and Salt
    
      American Heart Association: Added Sugar
    
      USDA: 2020-2025 Dietary Guidelines for Americans