Subway Sauce Calories Ranked: Every Sauce from Lowest to Highest (2026)

Most people spend a lot of time thinking about which bread and protein to choose at Subway. The sauce? That usually gets picked last, almost as an afterthought.

But sauce is where a lot of diets quietly fall apart. The difference between choosing yellow mustard and mayonnaise on a footlong is over 200 calories — more than the calorie gap between a 6-inch and a footlong on many sandwiches. That is a meaningful difference if you are eating Subway regularly.

This guide ranks every Subway sauce from lowest to highest calorie, based on the 2026 US nutrition data. We also break down fat, sodium, and which sauce makes the most sense for your specific goal.

All Subway Sauces Ranked by Calories (Lowest to Highest)

The table below covers every standard sauce available at US Subway locations, ranked from the lowest to highest calorie per standard serving (one portion on a 6-inch sandwich).

#	Sauce	Calories	Fat	Sodium	Best For
1	Red Wine Vinegar	0 kcal	0g	0mg	Absolute lowest calorie
2	Yellow Mustard	5 kcal	0g	115mg	Best low-cal flavour
3	Buffalo Sauce	10 kcal	0g	440mg	Spicy & very low cal
4	Honey Mustard	30 kcal	0.5g	135mg	Light sweetness
5	Sweet Onion	40 kcal	0g	75mg	Low fat, higher sugar
6	Olive Oil Blend	45 kcal	5g	0mg	Healthy fats, no sodium
7	Teriyaki Glaze	60 kcal	0g	580mg	High sugar & sodium
8	BBQ Sauce	45 kcal	0g	230mg	Moderate option
9	Peppercorn Ranch	80 kcal	8g	135mg	Use sparingly
10	Giardiniera	80 kcal	8g	260mg	Tangy but calorie-dense
11	Caesar Dressing	80 kcal	8g	200mg	Salads only
12	Roasted Garlic Aioli	80 kcal	8g	105mg	Rich & indulgent
13	Chipotle Southwest	100 kcal	10g	170mg	Popular but high-cal
14	Ranch	110 kcal	11g	200mg	One of the highest
15	Mayonnaise	110 kcal	12g	95mg	Highest calorie sauce

A few things jump out immediately. Red Wine Vinegar and Yellow Mustard are the clear winners for calorie-conscious eaters — both essentially free in calorie terms. Buffalo Sauce is a surprisingly great option too, delivering bold flavour for just 10 calories.

At the other end, Mayonnaise and Ranch both sit at 110 calories per serving — more than some entire sandwiches’ worth of extras. If you are ordering a footlong and adding double sauce, you are looking at over 220 extra calories from the sauce alone.

The Lowest Calorie Subway Sauces

If keeping your calorie count down is the priority, these are the three sauces to reach for every time:

1. Red Wine Vinegar — 0 calories. Completely calorie-free, zero fat, zero sodium. It adds a sharp, tangy flavour that works particularly well with Italian-style subs. It is the single best choice if you are counting every calorie.

2. Yellow Mustard — 5 calories. The workhorse of low-calorie condiments. Almost no calories, no fat, and it pairs well with virtually any protein at Subway. The slight sodium content (115mg) is minimal.

3. Buffalo Sauce — 10 calories. The hidden gem of Subway’s sauce menu. Very few people realise how low in calories Buffalo Sauce is. It adds significant flavour and a good level of heat for just 10 calories. The one caveat is sodium — at 440mg, it is the highest sodium sauce in the low-calorie tier.

The Highest Calorie Subway Sauces

These are the sauces that add the most calories to your order — worth knowing before you ask for extra.

Mayonnaise — 110 calories. The highest-calorie sauce on the menu. At 12g of fat per serving, it adds significant calories without much nutritional benefit. On a footlong with double mayo, you are adding 440 calories from sauce alone.

Ranch — 110 calories. Tied with mayo at 110 calories and 11g of fat. Ranch is a popular choice, but it is worth being aware of just how much it adds. A 6-inch Turkey Breast with ranch suddenly becomes a 390-calorie meal instead of 280.

Chipotle Southwest — 100 calories. One of Subway’s most popular sauces, and one of its most calorie-dense. At 100 calories and 10g of fat, it is the third highest on the list. The flavour is genuinely good — but use it knowing the cost.

Best Subway Sauce for Your Diet Goal

Not all diet goals are the same. Here is the best sauce choice depending on what you are actually trying to achieve:

Your Goal	Best Sauce Choice	Why
Lowest calories	Red Wine Vinegar or Yellow Mustard	0–5 kcal, zero fat
Lowest sodium	Olive Oil Blend or Sweet Onion	0–75mg sodium
Lowest fat	Red Wine Vinegar, Mustard, Buffalo	Zero fat content
Best flavour per calorie	Buffalo Sauce	Bold flavour, only 10 kcal
Keto / low carb	Olive Oil Blend or Mayonnaise	Low carbs, higher fat is fine on keto
Avoid if watching sugar	Sweet Onion, Teriyaki Glaze, Honey Mustard	These have the highest sugar content

One worth highlighting is the keto recommendation. If you are on a ketogenic diet, fat is not the enemy — so mayonnaise and olive oil blend are genuinely good choices. The sauces to avoid on keto are the sweeter ones: Sweet Onion, Teriyaki Glaze, and Honey Mustard all have higher sugar and carb content.

How Much Sauce Actually Adds to Your Total — Real Examples

Here is what the sauce choice looks like in practice across three popular Subway orders:

Order	No Sauce	With Mustard	With Mayo
6″ Turkey Breast	280 kcal	285 kcal	390 kcal
6″ Rotisserie Chicken	320 kcal	325 kcal	430 kcal
6″ Veggie Delite	200 kcal	205 kcal	310 kcal
Footlong Turkey Breast	560 kcal	570 kcal	780 kcal

The Turkey Breast example is particularly striking. Without sauce it is 280 calories — a genuinely lean meal. With mayonnaise, it jumps to 390 calories, which is a 39% increase from a single topping choice. Most people do not account for this when they think they are making a healthy order.

The Sodium Trap: Low Calorie Does Not Always Mean Healthy

One thing the calorie ranking does not fully capture is sodium. Some of the lowest-calorie sauces are surprisingly high in sodium:

• Buffalo Sauce: 440mg sodium despite only 10 calories
• Teriyaki Glaze: 580mg sodium — the highest on the menu
• Yellow Mustard: 115mg — moderate, not a major concern

If you are managing blood pressure or on a low-sodium diet, Buffalo Sauce and Teriyaki Glaze are worth avoiding even though they look good from a calorie standpoint. Red Wine Vinegar and Sweet Onion are your best bets for low calorie AND low sodium together.

Quick Tips for Ordering Sauce at Subway

• Ask for sauce on the side if you want to control how much goes on — Subway staff often apply more than a single serving
• Use vinegar as a base and add a small amount of a flavoured sauce to get the best of both worlds
• Buffalo Sauce is underrated — if you like heat, it is the best calorie-to-flavour ratio on the entire menu
• If you want Chipotle Southwest or Ranch, ask for half a portion to cut the calories roughly in half
• On a footlong, every sauce calorie is effectively doubled — keep this in mind before going heavy-handed

See Exactly How Your Sauce Choice Affects Your Order

Want to see the real-time impact of your sauce choice on your full Subway order? The free Subway Calorie Calculator at subwaycaloriecalculator.online lets you build your entire meal — bread, protein, cheese, veggies, and sauce — and shows the calorie, protein, carb, fat, and sodium totals update instantly as you customise.

It takes about 30 seconds and means you always know exactly what you are eating before you walk through the door.

Frequently Asked Questions

Question	Quick Answer
What is the lowest calorie sauce at Subway?	Red Wine Vinegar at 0 calories, followed by Yellow Mustard at 5 calories.
What is the highest calorie sauce at Subway?	Mayonnaise and Ranch are joint highest at 110 calories per serving.
Is Chipotle Southwest sauce high in calories?	Yes — at 100 calories it is one of the top three highest-calorie sauces on the menu.
Which Subway sauce has the most sodium?	Buffalo Sauce (440mg) and Teriyaki Glaze (580mg) are the highest in sodium despite being low in calories.
Is Sweet Onion sauce healthy?	It is low in fat and calories (40 kcal) but high in sugar. It is a moderate choice for calorie tracking but less ideal if you are managing blood sugar.
How many calories does double sauce add?	Roughly double the values above. If you ask for double mayo, you are adding approximately 220 extra calories.

Disclaimer: Nutrition values are based on Subway’s official 2026 US nutrition data. Calorie figures reflect a standard single serving of each sauce on a 6-inch sandwich. Actual values may vary by location and preparation. For precise dietary guidance, refer to subway.com or consult a registered dietitian.