All Subway Sauces and Calorie Comparison | Popular Rankings and Recommended Combinations by Sandwich

Have you ever found yourself unsure about which sauce to choose for your Subway sandwich? “I’m worried about the calories,” “I want to know which flavor suits me,” “I’m concerned about allergies”—these are just a few of the many comments we receive. In fact, Subway offers a lineup of 10 classic sauces, and for example, Wasabi Soy Sauce contains just 6kcal, while Chipotle has 53kcal, showing quite a range in calorie content. What’s more, there are sauces that are egg- and dairy-free or even vegan-friendly, so those who are health-conscious or have food allergies can enjoy Subway with peace of mind.

The most popular Chipotle sauce is highly rated for its addictive spicy-smoky jalapeño flavor. Basil and Honey Mustard also have many repeat fans, enhancing the taste of your sandwich dramatically. By choosing the right combination, you can create a low-calorie sandwich perfect for dieting, or a custom order that lets you get plenty of protein.

In this guide, we thoroughly cover the latest nutritional data for all sauces, recommended pairings, popularity rankings, allergen lists, and custom examples. We’ll explain everything clearly from a professional perspective, turning your uncertainty into confidence. By the end, you’ll find choosing Subway more fun, reassuring, and delicious.

Complete Guide to SUBWAY Sauces | Subway Sauces List, Menu, and the Latest Full Lineup

Subway Sauces List, Subway Sauces Menu, and Official 10 Dressings Overview

Sauces are a key factor in determining the flavor of a Subway sandwich. From classic staples to limited-time offerings, the lineup is extensive, covering everything from low-calorie options to allergen-conscious and vegetarian-friendly choices. Below are the features and nutritional info for all 10 official sauces available in stores as of 2025.

Sauce Name	Main Features	Calories (approx. 21g)	Allergens
Chipotle Southwest	Smoky, spicy flavor	53kcal	Egg, Soy
Basil Sauce	Refreshing herb aroma	24kcal	Wheat, Soy
Oil & Vinegar	Light and tangy	24kcal	None
Caesar Dressing	Creamy	66kcal	Dairy, Egg
Honey Mustard	Sweet and tangy	14kcal	Egg
Mayonnaise Type	Mild and smooth	84kcal	Egg
Chili Sauce	Spicy kick	18kcal	None
Wasabi Soy Sauce	Japanese-style	6kcal	Wheat, Soy
Rich Tomato Sauce	Refreshing tomato	13kcal	None
Barbecue Sauce	Sweet and spicy	18kcal	None

Since the flavors, calorie counts, and allergen information for each sauce are published, even those on a diet or concerned about allergies can make safe choices. Limited-time sauces are also released regularly, so you can look forward to new flavors every time you visit.

Subway Sauces for Sandwiches: Best Sauce Matchings by Sandwich Type

The combination of sandwich fillings and sauces greatly affects your overall satisfaction. Here, we introduce recommended sauce pairings for popular sandwiches.

Sauces that go well with Chicken Sandwiches

• Chipotle Southwest: Smoky spiciness enhances the flavor of chicken
• Basil Sauce: Refreshing with herbal aroma
• Honey Mustard: Sweet and tangy for a light finish

Sauces that go well with Shrimp Sandwiches

• Basil Sauce: Perfectly complements the flavor of shrimp
• Oil & Vinegar: Highlights the ingredients’ natural flavors and keeps it healthy
• Chili Sauce: A spicy kick for an accent

Sauces that go well with Tuna Sandwiches

• Mayonnaise Type: Deepens the richness of the tuna
• Wasabi Soy Sauce: A Japanese twist for a more mature taste
• Rich Tomato Sauce: Finishes with a refreshing brightness

At Subway, you can also combine two sauces. For example, “Chicken + Chipotle + Basil” or “Shrimp + Basil + Chili”—you can freely customize to match your preferences or mood. If you want to keep calories low, Oil & Vinegar or Wasabi Soy Sauce are especially recommended. Find your own best combination and enjoy a different flavor every time.

Types and Flavor Profiles of Subway Sauces, Including Limited-Time and the Latest Lineup

Subway’s sauces aren’t limited to the classics—there are also seasonal specials and new releases that appear regularly. Limited-time sauces are specially crafted to match seasonal ingredients or events, offering unique flavors you won’t want to miss.

• Basil Sauce: Made with basil from France and Spain, finished with a fragrant aroma
• Caesar Dressing: Rich and creamy, perfect for salads and chicken
• Chili Sauce: Ideal when you want to add a spicy kick
• Seasonal Limited Sauces: In the past, a wide range of flavors like Summer Garlic and Yuzu Pepper have been available

Be sure to keep up with the latest updates and try out the seasonal limited sauces as well. Choosing your sauce can multiply the enjoyment of your sandwich many times over.

Subway Sauce Nutrition Information｜subway sauces calories・nutrition facts

The appeal of Subway sandwiches lies in their wide variety of customizable sauces. Since each sauce comes with different calories and nutritional content, it’s important to compare ingredients—especially if you’re health-conscious or watching your diet. Here, we’ll compare the calories, fat, and sugar content of popular subway sauces and provide detailed tips on choosing low-calorie options and using this information for dieting.

subway sauces nutrition・Calories, Fat, and Sugar Comparison Table

Here’s a table comparing the main Subway sauces by calories, fat, and sugar per serving (about 21g).

Sauce Name	Calories (kcal)	Fat (g)	Sugar (g)
Wasabi Soy Sauce	6	0.1	0.9
Oil & Vinegar	24	2.6	0
Basil Sauce	24	2.1	0.7
Honey Mustard	14	0.2	2.7
Chili Sauce	14	0.1	2.9
Caesar Sauce	45	4.5	0.5
Chipotle Sauce	53	5.5	0.7
Mayonnaise Type	43	4.5	0.4
Vegetable Creamy Dressing	38	3.8	0.5

From this comparison table, you can see that choosing sauces low in sugar and fat helps with calorie control.

Low-Calorie Ranking (Wasabi Soy Sauce 6kcal – Chipotle 53kcal)

Here’s a ranking of Subway sauces in order of lowest to highest calories.

1. Wasabi Soy Sauce (6kcal)
2. Honey Mustard (14kcal)
3. Chili Sauce (14kcal)
4. Oil & Vinegar (24kcal)
5. Basil Sauce (24kcal)
6. Vegetable Creamy Dressing (38kcal)
7. Mayonnaise Type (43kcal)
8. Caesar Sauce (45kcal)
9. Chipotle Sauce (53kcal)

If you want to keep your sandwich calories low, it’s recommended to use one of the top-ranking sauces.

subway sauces nutrition facts・Detailed Nutritional Values per Serving

Here you’ll find the detailed nutritional values per serving for each sauce. If you’re particularly concerned about fat, sugar, or salt (sodium), be sure to check these numbers.

Sauce Name	Sodium (mg)	Dietary Fiber (g)	Protein (g)
Wasabi Soy Sauce	207	0	0.2
Oil & Vinegar	1	0	0
Basil Sauce	57	0	0.2
Honey Mustard	85	0	0.1
Chili Sauce	62	0	0.1
Caesar Sauce	137	0	0.1
Chipotle Sauce	95	0	0.2
Mayonnaise Type	63	0	0.2
Vegetable Creamy Dressing	101	0	0.1

Sodium content, in particular, is an important factor for managing your health. Please use this as a reference when choosing your sauce.

Sodium, Dietary Fiber, and Protein Content by Sauce

From the comparison above, if you’re concerned about sodium intake, choosing Oil & Vinegar can significantly reduce salt content. Overall, protein amounts are low, but since the main protein source in a sandwich is the filling, it’s better to focus on calories and sodium when selecting your sauce.

Subway Sauces Ranked by Lowest Calories & Best Choices for Dieters

If you are watching your diet or managing your health, sauces that are low in calories, fat, and sugar are ideal. In particular, Wasabi Soy Sauce, Honey Mustard, Oil & Vinegar, and Basil Sauce are all low-calorie options that pair perfectly with salads and sandwiches. Adding extra vegetables and combining two sauces can still keep the overall calories in check.

How to Use Low-Sugar, Low-Fat Sauces

Choosing low-sugar and low-fat sauces can help you cut down overall calories and fat in your sandwich. Keep these key points in mind:

• Low-calorie sauces (Wasabi Soy Sauce, Honey Mustard) are safe to use together
• Mayonnaise and Chipotle are higher in fat, so use them sparingly
• Oil & Vinegar is also low in sodium, making it a good option if you want to reduce salt
• Add plenty of vegetables for better nutritional balance

By selecting sauces according to your health goals and preferences, you can enjoy Subway in a healthier way.

subway sauces ranked: Most Popular Sauce Ranking & User Ratings

subway sauces ranked: Flavor Rankings Based on Reviews & Votes

Subway sauces are a major factor in shaping the taste of the menu, and they attract a lot of attention from users. Here are the popularity rankings based on actual user reviews, ratings, and voting data from social media.

Ranking	Sauce Name	Main Features	Calories (Approx./21g)	User Review Points
1st	Chipotle Southwest	Smoky, spicy, rich depth of flavor	100kcal	“The authentic spiciness and umami are addictive”
2nd	Basil Sauce	Fresh aroma, refreshing aftertaste	24kcal	“Perfect with vegetables—never gets old”
3rd	Honey Mustard	Sweet and tangy, smooth flavor	14kcal	“Makes sandwiches light and easy to eat”
4th	Sweet Onion	Sweet taste, distinctive onion flavor	40kcal	“Best match with teriyaki chicken”
5th	Caesar Dressing	Creamy, rich flavor	90kcal	“The rich taste goes well with salads”

Many users say things like, “Chipotle has a punch that makes you eat more veggies,” “Basil goes great with vegetables and chicken, so it’s recommended for the health-conscious,” and “Honey Mustard is low in calories and never gets boring, even every day.” In particular, Chipotle Southwest enjoys overwhelming support from repeat customers, thanks to its refreshing spiciness and smoky aroma that people find addictive. For those seeking healthier options, Basil and Honey Mustard remain consistently popular choices.

Popularity Rankings and Reasons for Chipotle, Basil, and Honey Mustard

• Chipotle Southwest
  Its perfect balance of smoky aroma and spiciness makes it an ideal match for meat-based sandwiches and salads. The punchy flavor brings out the sweetness of vegetables, and many praise its satisfying taste.
• Basil Sauce
  Characterized by the fresh scent of basil, it pairs especially well with lighter fillings like chicken or shrimp. Its low calories and guilt-free profile earn it high marks from health-conscious users.
• Honey Mustard
  The harmony of honey’s sweetness and the tang of mustard makes this an all-purpose sauce that’s easy to pair with any sandwich. Its low calorie count is another draw, making it a recommended choice for those dieting.

These three sauces rank high because they strike a good balance among taste, calories, and versatility, appealing to a wide range of people.

Recommended Subway Dressings & Popular In-Store Sauce Examples

Top Sauces According to Staff and Repeat Customers

Let’s highlight some real favorites based on feedback from store staff and repeat customers.

• Staff recommendations

1. Chipotle Southwest: “If you’re unsure, start with this. It goes well with both meat and veggie options, so it’s the best choice for first-timers.”
2. Basil Sauce: “Extremely popular among women and salad lovers. Its light flavor leads to lots of repeat orders.”
3. Honey Mustard: “Loved by everyone from kids to adults. The sweet and tangy taste is irresistible.”

• Popular combinations among repeat customers
• Chicken Teriyaki + Sweet Onion: “The sweet and savory teriyaki pairs perfectly with the richness of the sauce.”
• Shrimp + Basil + Mayonnaise: “A blend of freshness and creaminess.”
• Roast Beef + Chipotle: “The meaty flavor and smoky spiciness are an unbeatable match.”

Also, if you’re concerned about calories or allergies, you can consult the staff to help select the right sauce. Honey Mustard and Basil are popular among those watching their calorie intake, while Chipotle is recommended for those wanting a bold flavor. When unsure how to customize your sandwich or salad, more and more customers are enjoying their own unique combinations by mixing these top-ranked sauces.

Subway Sauce Allergy & Ingredient Details | ingredients & Vegan Options

subway sauces ingredients | Complete List of All Sauce Ingredients

Subway’s sauces are designed with health-consciousness and allergy considerations in mind. The ingredients of each sauce are officially disclosed, so you can choose with confidence.

Below is a list of representative sauces and their ingredients.

Sauce Name	Main Ingredients Example	Features
Chipotle Southwest	Vegetable oil, vinegar, egg yolk, jalapeño, spices, sugar, salt	Smoky and spicy
Basil Sauce	Vegetable oil, basil (from France/Spain), vinegar, egg yolk, dairy	Fragrant basil, origin specified
Honey Mustard	Water, sugars, vinegar, honey, mustard, spices	Balanced sweetness and tanginess
Sweet Onion	Sugars, brewed vinegar, onion, soy sauce (soy/wheat), spices	Low-fat, Japanese-style sweetness
Barbecue	Tomato paste, sugars, brewed vinegar, spices, soybean oil	Low-calorie, sweet and spicy taste

You can check the latest information on each ingredient on product packaging or the official website. There is a wide variety of sauces to enhance the flavor of your sandwiches and salads.

Origins of Chipotle (Jalapeño, etc.) & Basil (French origin)

Chipotle sauce features smoked jalapeño as its star ingredient, giving it a distinctive umami flavor and spicy kick. Basil sauce uses fragrant basil from France or Spain, making it an excellent match for salads and chicken.

• Chipotle: Jalapeño (from Mexico, etc.), spices
• Basil: Basil (from France/Spain), vegetable oil

With carefully selected ingredients focusing on their origins, Subway delivers both safety and satisfaction.

Subway sauces without eggs・Subway sauces vegan・List of applicable sauces

At Subway, you can also choose sauces that cater to allergies and vegan preferences. Sauces without eggs or dairy are recommended for those wanting to avoid animal-derived ingredients or for health-conscious customers.

Here is a list of main vegan and egg-free sauces.

• Oil & Vinegar
• Balsamic Sauce
• Sweet Chili Sauce (*available in some regions)
• Barbecue Sauce
• Wasabi Soy Sauce

These are made mainly from plant-derived ingredients and contain no eggs or dairy. If you request “egg-free sauce” when ordering, you can enjoy your meal with peace of mind.

Checking for egg-free, dairy-free, and vegan-friendly sauces

If you need vegan or allergy-friendly options, be sure to check the following points:

• Egg-free: Oil & Vinegar, Balsamic, Barbecue
• Dairy-free: The above sauces plus Wasabi Soy Sauce
• Vegan-friendly: Those labeled as free from animal-derived ingredients

It’s also helpful to confirm with store staff regarding allergens or animal-derived ingredients. Some sauces may be limited to certain regions, so please check the latest information.

Subway Food Allergy Support & Table of 8 Specified Ingredients

Subway provides a table clearly indicating major allergens, so even those with food allergies can use Subway with confidence. They comply with the 8 specified ingredients (egg, dairy, wheat, shrimp, crab, soba, peanuts, walnuts) and labeling for 21 items.

Below is the allergen table for major sauces.

Source Name	Egg	Milk	Wheat	Soy	Shrimp	Peanut	Walnut
Chipotle	●			●
Basil	●	●	●	●
Honey Mustard	●
Sweet Onion			●	●
Barbecue				●

●: Contains

If you have allergies, always check with the store or the official allergen chart for the latest information before ordering. Be aware that ingredients may change due to seasonality or product updates.

Wheat, Soy, Shrimp, and Other Allergen Information and Cautions

Some sauces may contain allergens such as wheat or soy. In particular, Japanese-style sauces and Sweet Onion use soy sauce, which contains wheat and soy. While shrimp and peanuts are generally not included, there is a risk of cross-contamination on the manufacturing line. If you have a severe allergy, please notify the staff in advance.

To safely enjoy your sandwich, make it a habit to regularly check ingredient lists and allergen information.

Subway Dressing Customization Tips｜Double Saucing & Combinations

Subway Dressings: Two-Flavor Combinations & Recommended Mixes

At Subway, you can combine up to two dressings or sauces for free, greatly expanding your flavor options. Here are some recommended mixes, focused on popular combinations.

Basil + Mayonnaise offers a perfect balance of basil’s refreshing taste and the richness of mayo, making it ideal for vegetable-packed sandwiches. Chipotle + Honey Mustard delivers an addictive blend of smoky heat and just the right sweetness, scoring especially high with chicken-based menu items.

Below are examples of popular double-sauce combinations.

Combination	Features	Recommended Ingredients
Basil + Mayonnaise	Refreshing & rich, versatile for any sandwich	Shrimp, turkey, all veggies
Chipotle + Honey Mustard	Spicy & sweet, great with chicken or roast beef	Chicken, roast beef
Caesar + Chili Sauce	Creamy & spicy, balanced depth and kick	Pork, veggie
Oil & Vinegar + Mustard	Light & tangy, perfect for low-calorie choices	Tuna, turkey

The best part of Subway customization is choosing combinations to suit your mood or personal taste.

Subway Dressing Combination & Customization Tips

Step 5 of ordering at Subway—choosing your dressing—determines the final flavor of your sandwich. You can select up to two dressings, and by pairing them with your choice of veggies or bread, you’ll get a professional-level finish.

Recommended customization tips are as follows:

• For lighter ingredients (like turkey or shrimp), add aromatic dressings such as basil or oil & vinegar
• If you want richness and umami, combine with mayonnaise or Caesar
• For a spicy kick, add chipotle or chili sauce
• For veggie-heavy sandwiches, tangy vinegar or lighter dressings create a well-balanced flavor

Dressings are a key element in bringing out the unique qualities of your bread and fillings. By asking for “double sauce” when ordering, you can enjoy a flavor all your own.

Subway Recommended Customizations & Pro-Level Ordering Techniques

To enjoy Subway in a healthier and tastier way, customizing your order with attention to calories, protein, and overall nutritional balance is key. Here, we’ll introduce sauce strategies for low-calorie, high-protein sandwiches—perfect for those on a diet or in training.

• Choose lower-calorie breads like wheat or white.
• Opt for high-protein, low-fat fillings such as roast chicken, turkey, or shrimp.
• Focus on low-calorie dressings such as honey mustard, oil & vinegar, or mustard.
• Order extra vegetables to boost your fiber intake.

Below are some examples of low-calorie, high-protein customizations.

Bread	Filling	Dressings (2 types)	Approx. Calories
Wheat	Roast Chicken	Honey Mustard + Basil	About 320kcal
White	Turkey	Oil & Vinegar + Mustard	About 310kcal
Honey Oats	Shrimp	Basil + Mayonnaise	About 340kcal

As you can see, simply choosing different sauces and dressings lets you enjoy delicious Subway sandwiches even while dieting. With your own customizations, you can achieve both your ideal flavor and nutritional balance.

subway sauces creative uses・Recipes Beyond Sandwiches

subway sauces for more than sandwiches・Salads and Home Cooking Ideas

Subway sauces aren’t just for sandwiches—they’re great for salads and home-cooked dishes, too. For example, chipotle sauce is popular as a topping for grilled chicken or steamed vegetables. Sweet onion sauce adds a refreshing touch when drizzled over chilled pork or tofu salads. Basil sauce instantly brings an authentic aroma to pasta or pizza toast.

Recommended alternate uses:

• Chipotle Sauce: As a sauce for teriyaki chicken or grilled vegetables
• Sweet Onion Sauce: As a dressing for chilled pork, tofu salad, or veggie sticks
• Basil Sauce: As an accent for pasta, pizza toast, or roast potatoes
• Honey Mustard: As a dip for fried chicken or fried shrimp

With these ideas, Subway sauces are easy to incorporate into your daily meals, expanding your home-cooking options.

Caesar Sauce for Salads・Honey Mustard as a Dip

Caesar sauce isn’t just for salads—it also pairs wonderfully with boiled broccoli or cauliflower. The rich flavor enhances the natural sweetness of veggies, making it easy to create restaurant-quality dishes at home. Honey mustard is also great as a dip for fried chicken, French fries, or even steamed vegetables.

Sauces suited for salads and dips

Sauce Name	Salad Compatibility	Dip Compatibility	Calories (approx. per serving)
Caesar	◎	○	60kcal
Honey Mustard	○	◎	39kcal
Chipotle	○	◎	53kcal
Basil	◎	○	24kcal

By choosing sauces to match the occasion, you can easily enjoy different flavors.

How to Make Subway Dressings & Comparisons with Store-Bought Alternatives

Subway’s dressings can be easily recreated at home. For example, honey mustard can be made by simply mixing honey, whole-grain mustard, and mayonnaise. Chipotle sauce can be quickly improvised by adding chili powder, smoked paprika, and lemon juice to mayonnaise. Basil sauce can be replicated by combining basil paste with olive oil and salt.

Comparison of Homemade Recipes and Supermarket Alternatives

Homemade dressings that closely replicate the originals are easy to prepare with accessible ingredients, and you have the freedom to adjust the flavor as you like. On the other hand, store-bought dressings available at supermarkets also offer flavors that come close to the real thing. For example, Caesar dressing and honey mustard are sold by major manufacturers, so when you’re busy, using store-bought options is also recommended.

Comparison of Homemade and Store-bought Dressing Reproduction

Dressing	Homemade Recipe Difficulty	Reproduction (Homemade)	Recommended Store-bought Option	Reproduction (Store-bought)
Chipotle	Medium	◎	Kewpie Chili Sauce	○
Honey Mustard	Low	◎	Pietro Honey Mustard	◎
Basil	Low	◎	S&B Basil Sauce	◎
Caesar	Low	◎	Kewpie Caesar	◎

By referring to this table and choosing between homemade and store-bought options according to your preference, you can enjoy the taste of Subway at home. If you want to expand your repertoire of dishes and salads, be sure to give these a try.

Subway’s Latest Sauces, Limited-time Information, and Trends

Subway’s New Sauces and 2025 Limited-time Menu Sauces

Every year, Subway introduces new sauces that add a fresh accent to their classic sandwich menu. In 2025, exciting new sauces have been added, with a lineup focused on pairing well with popular menu items. These new sauces are often available for a limited time only, so you won’t want to miss out on their unique flavors. In addition to their classic sauces, the annual limited-time menu sauces expand your choices when selecting sandwiches.

Features of Cheese Sauce, Dashi Tartar, and Chef’s Demi-glace

The three notable sauces at Subway for 2025 are “Cheese Sauce,” “Dashi Tartar,” and “Chef’s Demi-glace.”

Sauce Name	Main Features	Recommended Menu Items	Calories (Approx.)
Cheese Sauce	Rich and deeply flavorful. Strong notes of gouda and cheddar; perfect with vegetables and chicken.	Roast Chicken, Veggie Delight	45kcal/serving
Dashi Tartar	A blend of savory Japanese dashi and creamy tartar. Recommended for seafood sandwiches and shrimp avocado.	Shrimp Avocado, Seafood	55kcal/serving
Chef’s Demi-glace	Full-bodied Western-style demi-glace with red wine and sautéed onions. Pairs well with meat sandwiches.	Roast Beef, Teriyaki Chicken	50kcal/serving

All of these sauces have clearly listed allergens and ingredients, making them reassuring choices for health-conscious customers. In particular, a version of Dashi Tartar without eggs is also available, accommodating a wide range of needs.

Subway Sauces In Store: Availability and Discontinued Sauce History

The availability of Subway sauces may vary by store. Some are available nationwide, while others are limited-time or region-specific offerings. It’s recommended to check the latest menu before visiting. There are always about 6 to 8 standard sauces available, allowing you to fully customize your sandwich or salad. In addition, the availability period for limited sauces may differ between stores, so it’s a good idea to check the official website or in-store notices for the latest information.

Discontinued Dressings and Revival Information

There are quite a few “discontinued sauces” that were popular in the past but are no longer available. Representative examples include “Balsamic Sauce” and the “old-style Honey Mustard.” These sauces sometimes make a temporary comeback as seasonal offerings or during renewals, so there is a constant stream of requests from devoted fans for their return. When a previously discontinued sauce does return, it is often announced via official news or on social media, and more and more customers look forward to trying these limited-time revivals.

Choosing your Subway sauce lets you experience a new kind of deliciousness every time by following the latest trends or adding your own twist. Keep an eye out for new releases and returning favorites, and customize your very own sandwich.

Subway Sauce Q&A: Answers to Frequently Asked Questions

What Does Subway’s Chipotle Sauce Taste Like? Spice Level

Subway’s Chipotle Sauce features a spicy, smoky flavor based on smoked jalapeños. The spiciness is moderate, with a definite kick from the chili peppers and a rich, smoky depth. Its creamy texture is an appealing feature, making it an excellent match for meat-based sandwiches, chicken, or turkey. There’s also a faint tang in the aftertaste that really whets the appetite. If you’re not a fan of spicy sauces, combining it with mayonnaise or honey mustard makes for a milder flavor. Chipotle sauce has about 53 kcal per standard serving—slightly higher than some other Subway sauces, but that’s part of why it’s the No. 1 sauce for satisfaction and popularity.

Details on the Spicy, Smoky Flavor of Smoked Jalapeños

The smoked jalapeños used in Chipotle Sauce are fully ripened jalapeños that have been smoked to bring out a deep aroma. In addition to the spicy kick, there’s a subtle sweetness that really sharpens the flavor of your sandwich. The ingredients include egg yolk and vegetable oil, adding creaminess and richness. According to Subway’s official ingredient information, eggs are included as an allergen, so be cautious if you have an egg allergy. Chipotle sauce brings out the sweetness of the bread and vegetables and pairs perfectly with meats. If you love a little heat, it’s a classic sauce worth trying.

The Relationship Between Extra Veggies and Sauces at Subway: Free Toppings

At Subway, you can get extra lettuce, tomato, onion, green pepper, pickles, and olives at no extra charge. Just ask for “more veggies” when you order, and you can adjust the amount to your liking. The type and quantity of vegetables can change how you choose your sauce—lighter sauces highlight the freshness of the veggies. For example, Oil & Vinegar or Honey Mustard bring out the flavor of the vegetables, while Chipotle or Basil add depth and aroma. You can combine up to two sauces with extra veggies for a healthy custom sandwich all your own.

What Vegetables Are Included? Extra Limits and Sauce Pairings

Here are the basic vegetables you can choose at Subway:

Vegetable	Features
Lettuce	Crisp texture
Tomato	Juicy sweetness
Onion	Refreshing sharpness
Green Pepper	Pleasant bitterness
Pickles	Tangy accent
Olives	Slight saltiness

There’s no strict upper limit to how much you can add, but extremely large requests are up to the store’s discretion. For fresh veggies, Honey Mustard or Oil & Vinegar are recommended; for more strongly flavored fillings, Chipotle or Basil work well. You can adjust your sandwich exactly to your taste.

The Best Subway Sauces for Dieting: 1-Week Menu Example

If you’re watching your weight, choosing a low-calorie sauce is key. Among Subway’s sauces, Wasabi Soy Sauce (6 kcal), Oil & Vinegar (24 kcal), and Honey Mustard (14 kcal) are especially low-calorie and ideal for calorie control. Choosing wheat or white bread also helps keep the total calories in check. With high-protein fillings like chicken or shrimp, ordering extra veggies and less sauce leads to a healthy, satisfying weekly menu.

Practical Example: Weight Loss with Low-Calorie Sauces

Here is a sample one-week menu using low-calorie sauces.

Day	Menu	Sauce	Total Calories (approx.)
Monday	Roast Chicken + Wheat + Extra Veggies	Wasabi Soy Sauce	320kcal
Tuesday	Shrimp & Avocado + White + Extra Veggies	Oil & Vinegar	330kcal
Wednesday	Turkey + Wheat + Extra Veggies	Honey Mustard	315kcal
Thursday	Chili Chicken + White + Extra Veggies	Wasabi Soy Sauce	340kcal
Friday	Salad (Tuna) + Plenty of Vegetables	Oil & Vinegar	250kcal

As you can see, by making use of low-calorie sauces, you can stick to a diet menu every day without getting bored. Try varying your bread and fillings as well, so you can continue in a well-balanced way.

Subway Footlong Calories & the Impact of Extra Sauces

A Footlong is twice as long as a regular size, so its calories are simply doubled as well. The total calories can vary greatly not only depending on your choice of bread and fillings, but also on the type and amount of sauce. For example, if you use extra high-calorie sauces like Chipotle or Mayonnaise, you can add more than 100kcal to a single sandwich. If you’re dieting or managing your nutrition, try ordering with low-calorie sauces or adjusting the amount.

How to Order a Footlong and Nutritional Changes with Two Sauces

When ordering a Footlong, you can choose your favorite bread, fillings, veggies, and up to two types of sauce. Here’s an example of how combining different sauces can change the total calories.

Sauce 1	Sauce 2	Total Calories (approx.)
Chipotle (53kcal)	Mayonnaise (100kcal)	153kcal
Honey Mustard (14kcal)	Wasabi Soy Sauce (6kcal)	20kcal
Oil & Vinegar (24kcal)	Basil (24kcal)	48kcal

Using two high-calorie sauces can increase the total calories of a Footlong by over 200kcal. If you combine two low-calorie sauces, it’s easier to keep your sandwich nutritionally balanced. Enjoy customizing your order to fit your goals and your current needs.