In this blog post, we will dive deep into the world of Subway sauces, exploring which sauce is healthy in Subway. We'll uncover the nutritional factors to consider, unveil the top healthy sauce choices, and provide tips on avoiding the unhealthy ones. So, whether you're a health-conscious Subway enthusiast or someone looking to make more mindful choices, this guide is for you.

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Understanding the Importance of Healthy Sauces in Subway

When we think of Subway, we often associate it with fresh ingredients and customizable sandwiches. However, one aspect that can easily be overlooked is the impact of sauces on the overall healthiness of our meals. Choosing healthy sauces at Subway is crucial for maintaining a nutritious diet and supporting our well-being. Here's why it's important to pay attention to the sauces we add to our sandwiches:

Flavor Enhancement

Sauces are a fantastic way to elevate the taste of our Subway creations. They add richness, tanginess, or spiciness, enhancing the overall flavor profile. By choosing healthy sauces, we can enjoy the deliciousness without compromising our health goals.

Nutritional Balance

The right choice of sauce can contribute to achieving a well-balanced meal. Healthy sauces offer a range of nutrients and can complement the other ingredients in our sandwiches. They can provide essential vitamins, minerals, and healthy fats while keeping the calorie and sodium content in check.

Caloric Control

Sauces can significantly impact the calorie content of our meals. Some sauces, like creamy dressings or mayonnaise-based options, tend to be higher in calories. Opting for healthier alternatives can help us keep our calorie intake in check, especially if we're aiming to manage our weight or follow a calorie-controlled diet.

Nutrient Density

Choosing healthy sauces means opting for options that are nutrient-dense. Nutrient-dense sauces contain a higher concentration of beneficial nutrients per calorie. They can provide us with essential vitamins, minerals, antioxidants, and even some healthy fats, contributing to our overall nutritional intake.

Sodium Management

Sodium is an essential nutrient, but excessive intake can lead to health issues, such as high blood pressure. Some sauces can be high in sodium, which is why it's important to choose low-sodium or sodium-conscious options. This allows us to enjoy the flavor of sauces while keeping our sodium intake within recommended limits.

By being mindful of the sauces we choose at Subway, we can strike a balance between flavor and health. In the following sections, we'll explore the nutritional factors to consider when selecting sauces and unveil the top healthy sauce options available to enhance your Subway experience. Let's embark on a journey to discover the perfect blend of health and flavor!

Nutritional Factors to Consider in Sauces

When it comes to choosing sauces at Subway, it's essential to be aware of the nutritional factors associated with each option. By considering these factors, we can make informed decisions that align with our health goals. Here are some key nutritional factors to keep in mind:


Caloric content is an important consideration when selecting sauces. Some sauces can be high in calories, primarily due to their fat content. Creamy or mayonnaise-based sauces tend to have a higher calorie count compared to other options. If you're watching your calorie intake, opting for lower-calorie alternatives can help you maintain a balanced diet.

Fat Content

Sauces can contribute to the overall fat content of your meal. While some fats are beneficial for our health, it's essential to choose sauces with healthy fats and avoid those high in saturated or trans fats. Look for options that are lower in saturated and trans fats to promote heart health and overall well-being.

Sodium Levels

Sodium is a vital nutrient, but excessive intake can lead to health issues, such as high blood pressure. Many sauces, particularly those with a savory or salty taste, can be high in sodium. It's advisable to choose sauces with lower sodium content to keep your intake within recommended limits. Opting for low-sodium or sodium-conscious options can help you manage your sodium intake effectively.

Sugar Content

Sugar is another factor to consider, especially if you're monitoring your sugar intake or following a low-sugar diet. Some sauces, particularly sweet or teriyaki-based varieties, may contain added sugars. Selecting sauces with lower sugar content or natural sweeteners can help you enjoy the flavor without excessive sugar intake.

Nutrient Profile

While sauces may not be the primary source of nutrients in your meal, they can still contribute to your overall nutritional intake. Consider choosing sauces that offer additional nutritional benefits, such as those made with fresh herbs, spices, or healthy oils. These options can provide essential vitamins, minerals, antioxidants, and healthy fats to support your overall well-being.

By paying attention to these nutritional factors, you can make smarter choices when selecting sauces at Subway. In the next section, we'll explore the top healthy sauce options available, each offering a delicious blend of flavor and nutrition. Get ready to discover the perfect sauces to elevate your Subway experience!

Top Healthy Sauce Options in Subway

When it comes to healthy sauce options at Subway, there are several choices that can add flavor and excitement to your sandwich while keeping your nutritional goals in check. Let's explore some of the top healthy sauce options available:

Mustard Sauce: A Tangy and Low-Calorie Choice

Mustard sauce is a classic choice that adds a tangy kick to your Subway creation. It's low in calories and contains virtually no fat, making it an excellent option for those watching their calorie intake or aiming for weight management. Mustard sauce also adds a burst of flavor without adding excessive sodium or sugar.

Sweet Onion Sauce: A Flavorful and Low-Fat Option

If you prefer a milder and slightly sweet flavor profile, the sweet onion sauce is a fantastic choice. It adds a delightful taste to your sandwich without loading it with unnecessary fats. This sauce is generally low in fat content and offers a satisfying balance between sweetness and tanginess.

Hot Chili Sauce: A Spicy and Low-Sodium Alternative

For those who crave a fiery kick, the hot chili sauce is a perfect choice. It adds a spicy punch to your Subway creation without compromising on health. This sauce is typically low in sodium, making it a suitable option for individuals looking to manage their sodium intake. Just be sure to check the specific brand or variety for its sodium content.

Honey Mustard Sauce: A Balanced and Low-Sugar Selection

If you enjoy a hint of sweetness in your sandwich, the honey mustard sauce is an excellent compromise. It offers a balanced combination of tangy mustard and natural sweetness from honey. While it contains a small amount of sugar, it is generally lower in sugar compared to some other sweet sauces. Moderation is key when using honey mustard sauce to keep your overall sugar intake in check.

Vinegar and Oil Dressing: A Light and Versatile Alternative

For a lighter option that provides a burst of flavor, consider opting for vinegar and oil dressing. This versatile sauce adds a tangy and slightly acidic taste to your sandwich. It's typically low in calories and can be a healthier alternative to creamy dressings or mayonnaise-based sauces. However, be mindful of portion sizes, as oil-based dressings can still contribute to calorie intake if used excessively.

By choosing these healthy sauce options, you can enjoy the taste sensations of Subway while keeping your nutritional goals in mind. However, it's always a good idea to check the specific ingredients and nutritional information for each sauce variety, as they may vary slightly depending on the brand or location.

In the next section, we'll explore some sauces that are best avoided due to their higher calorie, sodium, or fat content. Stay tuned to make informed decisions and create a Subway masterpiece that suits your health needs.

Avoiding Unhealthy Sauces at Subway

While Subway offers a wide range of delicious sauces, it's important to be aware of the less healthy options that can add excessive calories, sodium, or fat to your meal. Here are some sauces that are best avoided if you're looking to make healthier choices:

Ranch Sauce: High in Calories and Fat

Ranch sauce is known for its creamy and rich flavor, but it comes at a cost in terms of calories and fat content. It's typically high in both, making it a less desirable option for those watching their calorie or fat intake. Consider opting for lighter alternatives that provide flavor without the excessive calories and fat.

Chipotle Southwest Sauce: High in Sodium and Calories

Chipotle Southwest sauce is a popular choice for those who enjoy a spicy and smoky flavor profile. However, this sauce tends to be high in both sodium and calories. Excessive sodium intake can contribute to health issues like high blood pressure, while high-calorie content can hinder weight management goals. If you're looking for healthier alternatives, consider the low-sodium and low-calorie options mentioned earlier.

Mayonnaise: High in Fat and Calories

Mayonnaise is a creamy and rich sauce that can add a velvety texture to your Subway sandwich. However, it's important to note that mayonnaise is high in both fat and calories. The high-fat content, primarily from oils, can significantly increase the calorie count of your meal. If you prefer a creamy texture, explore the healthier options like vinegar and oil dressings or low-fat alternatives instead.

By avoiding these less healthy sauce options, you can make better choices for your Subway meals. Remember, customization is key at Subway, so feel free to explore the healthier options and create a sandwich that aligns with your dietary preferences and goals.

Pictures showing two different sauces.
Pictures showing two different sauces.

Making Informed Sauce Choices for a Healthier Subway Experience

To ensure a healthier Subway experience, it's important to make informed sauce choices. By reading labels and nutritional information and customizing your order, you can create a sandwich that aligns with your health goals. Let's explore these strategies in more detail:

Reading Labels and Nutritional Information

When it comes to choosing healthier sauces at Subway, reading labels and nutritional information is key. Take a moment to check the packaging or ask a Subway staff member for the nutritional content of the sauces you're interested in. Look for information on calories, fat content (particularly saturated and trans fats), sodium levels, and sugar content.

Compare different sauce options and choose those that are lower in calories, fat, sodium, and sugar. Look for sauces that offer additional nutritional benefits, such as those made with natural ingredients, herbs, or spices. This will help you make an informed decision and select sauces that contribute to a balanced and nutritious meal.

Customizing Your Subway Order for Healthier Sauces

Subway offers a customizable experience, allowing you to tailor your order to your specific preferences and dietary needs. Here are some tips for customizing your Subway order to make healthier sauce choices:

  • Opt for smaller portions: Consider using sauces sparingly or asking for less sauce on your sandwich. This can help you control the calorie, fat, sodium, and sugar content of your meal.
  • Choose healthier alternatives: Substitute high-calorie or high-fat sauces with healthier options like mustard, vinegar and oil dressing, or other low-calorie alternatives mentioned earlier.
  • Load up on veggies: Enhance the flavor and texture of your sandwich with a variety of fresh vegetables. The natural flavors and crunchiness can reduce the need for excessive sauce while adding nutritional value.
  • Go for light or low-fat options: If available, choose light or low-fat versions of sauces. These options can provide a similar taste experience with fewer calories and less fat.

By customizing your Subway order, you have control over the ingredients and sauces you include in your meal. This empowers you to make healthier choices that align with your dietary preferences and goals.


When it comes to choosing sauces at Subway, making informed and healthier choices is essential. By understanding the importance of healthy sauces and considering factors such as calories, fat content, sodium levels, and sugar content, you can make choices that align with your dietary goals.

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Frequently Asked Questions FAQs

What are the healthiest sauce options at Subway?

The healthiest sauce options at Subway include mustard sauce, sweet onion sauce, hot chili sauce, honey mustard sauce, and vinegar and oil dressing. These sauces are generally low in calories, fat, sodium, and sugar, making them ideal choices for a healthier Subway experience.

Which sauces should I avoid at Subway for a healthier meal?

It's best to avoid sauces like ranch sauce, Chipotle Southwest sauce, and mayonnaise if you're looking to make healthier choices. These sauces tend to be higher in calories, fat, sodium, or sugar, which can impact your overall nutritional intake. Opt for lighter alternatives mentioned earlier to keep your meal nutritious.

How can I make informed choices when selecting sauces at Subway?

To make informed choices, read the labels and nutritional information of the sauces you're interested in. Pay attention to the calorie, fat, sodium, and sugar content. Choose sauces with lower values in these categories. Additionally, customize your Subway order by using sauces sparingly, loading up on fresh vegetables, and opting for light or low-fat options.