Restaurant
Subway
Draft · dietitian review pending
The order
15 cm rotisserie-style chicken sub on multigrain, loaded with vegetables, oil and vinegar
Ask for
- 15 cm multigrain bread
- Rotisserie-style chicken
- Lettuce, spinach, tomato, cucumber, green pepper and red onion
- Oil and vinegar
- Pepper, no salt
Avoid
- Every deli meat
- Pickles, jalapeños and banana peppers
Nutrition
- Sodium
- 625 mg
- Saturated fat
- 1 g
- Energy
- 306 kcal
Subway is the easiest place to build something decent: you watch them make it. A 15 cm multigrain, rotisserie-style chicken, then the fresh vegetables, then oil and vinegar.
The deli meats are the trap. Ham, salami, pepperoni, the cold cuts: cured meat, and the sodium shows it. In Subway Canada's own October 2026 sheet, the Italian B.M.T. meats alone are 1,000 mg on a small sub.
Not every vegetable is innocent either. Pickles add 115 mg on a small sub, jalapeños 70, banana peppers 65. The salt-and-pepper shake at the end is another 160. Lettuce, spinach, tomato, cucumber, green pepper and red onion add almost nothing.
Multigrain is the lowest-sodium bread on the sheet. The numbers above add up Subway's own per-part figures: bread 350 mg sodium, rotisserie-style chicken 270 mg, the six vegetables 5 mg, no salt. That's 306 kcal and 1 g saturated fat. Oil and vinegar aren't listed, so the totals exclude them.