The Nutrition and Calories in All the Subway Sauces and Dressings

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.

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.

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.

​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.

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).

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.

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.

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.

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).

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.

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.

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.