Subway Sauces Ranked by Calories: What to Choose and What to Avoid
When it comes to customizing your Subway sandwich or salad, most people focus on the bread, the protein, or even the veggies. But there’s one ingredient that can quietly turn your healthy meal into a high-calorie bomb — the sauce. And that’s where this guide on Subway sauces ranked by calories becomes essential.
Many customers assume that just a small drizzle of sauce won’t hurt, but in reality, some Subway sauces contain more calories and sugar than you’d expect. In fact, one extra squeeze can undo your entire calorie-conscious order.
If you’re trying to lose weight, manage your macros, or simply eat clean, knowing the calorie count of each Subway sauce is critical. This guide on Subway sauces ranked by calories highlights the lowest to highest calorie options, their nutrition details, and helps you make better, more informed choices next time you order
Let’s dive into the sauce lineup and discover which sauces to choose and which to skip —without compromising flavor.
Why Sauces Matter More Than You Think
Subway markets itself as a healthier fast-food option — and often, it is. But the hidden calories in sauces can add up quickly. Here’s why:
A seemingly healthy sandwich with turkey, veggies, and multigrain bread can go from 400 calories to 600+ depending on the sauces used. This makes it hard to maintain calorie goals if you’re not paying attention.
How Subway Measures Sauces
At Subway, sauces are typically added using a squeeze bottle in one or two strips. Subway’s nutritional calculator estimates one serving as 21 grams (about 1 tablespoon or 1 full strip) — unless stated otherwise.
When comparing calories, we’ll refer to 1 standard serving per sauce to keep it consistent.
Subway Sauces Ranked by Calories (Lowest to Highest)
Here’s a comprehensive chart popular subway sauces ranked by calories per serving.This guide on Subway sauces ranked by calories helps you avoid hidden fats and sugars in your order.
| Sauce | Calories (per 21 g) | Fat (g) | Sugar (g) | Type |
|---|---|---|---|---|
| Yellow Mustard | 10 | 0.5 | 0 | Vinegar-based |
Vinegar (Red Wine/Regular) | 0 | 0 | 0 | Vinegar |
| Oil & Vinegar Blend | 45 | 5 | 0 | Oil blend |
| Sweet Onion Teriyaki | 40 | 0 | 8 | Sweet glaze |
Honey Mustard | 30 | 1.5 | 6 | Sweet mustard |
| Light Mayonnaise | 50 | 5 | 1 | Cream-based |
| Buffalo Sauce | 30 | 2.5 | 0 | Spicy/oil based |
| Chipotle Southwest | 100 | 10 | 1 | Mayo-based |
Ranch Dressing | 110 | 11 | 1 | Cream-based |
| Caesar Dressing | 80 | 9 | 1 | Cream-based |
| Mayonnaise (Regular) | 110 | 12 | 0 | Full-fat-mayo |
Best Low-Calorie Subway Sauces (Under 50 Calories)
If you’re counting calories or aiming for weight loss, stick with these:
1. Yellow Mustard (10 cal)
2. Vinegar (0 cal)
3. Sweet Onion Teriyaki (40 cal)
Moderate-Calorie Sauces (50–80 Calories)
These subway sauces ranked by calories are high in fat and quickly raise your total calories.
1. Honey Mustard (30 cal)
2. Buffalo Sauce (30 cal)
3. Light Mayonnaise (50 cal)
High-Calorie Subway Sauces to Limit or Avoid (80+ Calories)
These subway sauces ranked by calories can still be part of a healthy subway order _ just limit the quantity.
1. Chipotle Southwest (100 cal)
2. Ranch Dressing (110 cal)
3. Regular Mayonnaise (110 cal)
Smart Sauce Swaps for Healthier Choices
Here are healthier alternatives to subway sauces ranked by calories most commonly overused.
| Instead of | Use This |
|---|---|
| Chipotle Southwest | Mustard + Hot Sauce |
| Ranch or Mayo | Light mayo or hummus |
| Sweet Onion | Honey Mustard (lower sugar) |
| Caesar Dressing | Oil + Vinegar Blend |
These swaps can save you up to 100 calories per meal, making a big difference if you’re tracking macros or trying to lose weight.
Tips to Control Sauce Calories at Subway.
Conclusion.
Your sauce choice can make or break the health value of your Subway meal. While Subway offers many low-calorie and customizable options, some sauces contain more fat and sugar than an entire serving of meat or bread.
By learning which sauces to choose and and which to avoid,you can confidently enjoy subway sauces ranked by calories while sticking to your health goals —whether that’s weight loss,blood sugar control,or simply clean eating.
