What is the lowest calorie dressing at Subway?

Subway is one of the most popular fast food chains, known for its wide variety of submarine sandwiches and salads. With so many options to choose from, Subway makes it easy to customize your meal. However, with customization comes decisions – like which dressing to pick for your salad or sandwich. For those looking to make healthier choices, opting for a lower calorie dressing is an easy way to cut back on calories without sacrificing flavor. But with all the dressings Subway has to offer, which one is the lowest in calories? Let’s take a look at the nutrition facts and find the healthiest low calorie dressing options at Subway.

An Overview of Dressings at Subway

Subway has a variety of salad dressings and sandwich sauces to choose from. Here’s a quick overview of the different dressing categories available:

  • Vinaigrettes – Balsamic Vinaigrette, Golden Italian, Fat Free Sweet Onion, Red Wine Vinaigrette, Oil & Vinegar, Fat Free Apple Cider Vinaigrette
  • Fat Free Dressings – Fat Free Honey Mustard, Fat Free Ranch
  • Light Mayonnaise – Light Mayonnaise, Light Olive Oil Mayonnaise, Yellow Mustard, Peppercorn Ranch, Buffalo Sauce
  • Signature Sauces – Sweet Onion Sauce, Ranch, Honey Mustard, Chipotle Southwest Sauce, Marinara Sauce

With so many options, how do you know where to start? Let’s evaluate each dressing’s nutrition facts side-by-side and see which one comes out at the bottom for calories.

Comparing Calories in Subway’s Dressings

To determine the lowest calorie dressing, we’ll need to look at the calorie count per serving for each sauce. Subway makes this easy by providing complete nutrition facts and ingredients online for all of their products.

Here is a comparison of the calories per serving in each of Subway’s dressings:

Dressing Calories per Serving
Fat Free Honey Mustard 15
Fat Free Sweet Onion 20
Yellow Mustard 20
Fat Free Balsamic Vinaigrette 30
Dijon Mustard 35
Red Wine Vinaigrette 45
Golden Italian 60
Oil & Vinegar 90
Sweet Onion 100
Ranch 140
Light Mayo 150
Chipotle Southwest 180
Honey Mustard 190

Looking at this comparison, it’s clear that the **Fat Free Honey Mustard** comes in at the lowest calorie Subway dressing, with just 15 calories per serving.

Nutrition Facts for Fat Free Honey Mustard

Now that we’ve identified Fat Free Honey Mustard as the lowest calorie dressing option, let’s take a deeper look at its nutrition facts and ingredients.

Serving Size: 1 packet (28g)
Calories: 15
Total Fat: 0g

Sodium: 165mg
Total Carbs: 3g
Protein: 0g

Ingredients: Water, Mustard Seed, Distilled Vinegar, Honey, Salt, Turmeric, Natural Flavor.

With just 15 calories, 0 grams of fat, and 165mg sodium per serving, the Fat Free Honey Mustard has a well-rounded nutrition profile. It achieves an ultra low calorie count by eliminating all fat content. The 3 grams of carbohydrates come from the honey and natural sugars. With no protein, this dressing gets its thick, saucy texture from the mustard seed base. Overall, it’s a flavorful low calorie dressing choice for health-conscious Subway patrons.

Benefits of Choosing Fat Free Honey Mustard

Opting for the Fat Free Honey Mustard dressing at Subway has several benefits:

  • Extremely low in calories at just 15 calories per serving
  • Zero fat keeps the calorie count down
  • Lower sodium than many other dressings at just 165mg per serving
  • Contains antioxidants from the mustard seed and turmeric
  • Features subtle sweetness from honey without added sugar
  • Thick, saucy texture from mustard seed base
  • Clean, straightforward ingredients list

For those monitoring their calorie, fat, carb, or sodium intake, Fat Free Honey Mustard is a optimal choice to flavor Subway sandwiches and salads without derailing your health goals. The honey adds natural sweetness to balance the bold mustard flavor, appealing to those who prefer a sweet-and-savory dressing profile.

How to Order Your Subway Salad or Sandwich with Fat Free Honey Mustard

Ordering your Subway meal with Fat Free Honey Mustard is easy whether dining in store or using online ordering. Here are some tips for getting it on your sandwich or salad:

  • When ordering in store, simply request Fat Free Honey Mustard as your dressing or sauce
  • For salads, ask for it on the side so you control how much you use
  • Order a chopped salad and request the dressing mixed in for maximum coverage
  • On sandwiches, choose to add it as a sauce or opt for mustard and honey as separate ingredients
  • Through online or app ordering, select Fat Free Honey Mustard as the dressing choice
  • Customize and add extra honey mustard sauce packets on delivery orders
  • Pick up extra dressing or sauce packs to have on hand for future Subway meals

Asking for Fat Free Honey Mustard is the best way to keep your Subway order light while still getting delicious flavor. Subway’s team members are used to accommodating special requests, so feel free to ask for extra dressing or sauce packets as desired.

Subway Menu Items to Pair with Fat Free Honey Mustard

While Fat Free Honey Mustard tastes great on any Subway sandwich, some menu items pair particularly well with its flavor profile. Here are some suggested pairings:

  • Roasted Chicken Salad – The sweet honey mustard balances the savory roasted chicken.
  • Veggie Delite – Complement fresh veggies like green peppers and cucumbers.
  • Steak & Cheese – Adds tangy contrast to hearty steak and melty cheese.
  • Meatball Marinara – Mix with the marinara for a homemade honey mustard meatball flavor.
  • Oven Roasted Chicken – Honey mustard accents the herbed chicken breast perfectly.
  • Cold Cut Combo – Perks up the sliced deli meats like ham and turkey.

Don’t be afraid to use Fat Free Honey Mustard beyond just salads and cold sandwiches. Adding it onto warm sandwiches and melts creates and extra tasty tang. The sweet and savory properties make it versatile for use across the Subway menu.

Low Calorie Add-Ons to Consider

To further reduce your Subway order’s calorie count, consider adding these low calorie toppings and ingredients:

  • Loads of veggies – Add spinach, tomatoes, onions, peppers and more.
  • Mustard – Try yellow mustard or dijon to add flavor with little calories.
  • Oil & vinegar – Opt for a lighter vinaigrette to dress sandwiches.
  • Leafy greens – Get extra nutrition with lettuce, spinach, kale.
  • Lite cheese – Reduce calories with less cheese or a low-fat variety.
  • Extra vegetables – Double up on veggie portions for volume.
  • Herbs & spices – Flavor sandwiches with oregano, black pepper, jalapenos.

Pairing your Fat Free Honey Mustard with additional low calorie ingredients maximizes nutrition and keeps you feeling full. Load up your sub with extra veggies and mustard instead of heavy sauces and high-calorie cheeses.

Alternative Low Calorie Dressing Options

While Fat Free Honey Mustard is the lowest calorie dressing at Subway, there are other light options to consider depending on your taste preferences:

  • Yellow Mustard – 20 calories
  • Fat Free Sweet Onion – 20 calories
  • Fat Free Balsamic Vinaigrette – 30 calories
  • Dijon Mustard – 35 calories
  • Red Wine Vinaigrette – 45 calories

All of these dressings or sauces clock in well under 50 calories, making them smart choices for keeping calories down. Opting for fat free or vinaigrette-style dressings are the best tactics for lighter options. Don’t shy away from mixing it up between honey mustard, mustard, and vinaigrettes for variety.

Avoiding High Calorie Dressings

If you’re strictly monitoring calories, beware of these high calorie Subway dressings:

  • Ranch – 140 calories
  • Light Mayo – 150 calories
  • Chipotle Southwest – 180 calories
  • Honey Mustard – 190 calories

Choosing full-fat or cream-based dressings like ranch, mayo, and chipotle sauce can add a surprising amount of extra calories. While they have bolder flavor, the calorie count makes them less ideal for weight management. Opt for lighter vinaigrettes and mustard-bases whenever possible.

Achieving Your Health Goals with Subway’s Low Calorie Options

Subway makes it possible to eat healthy, nutritious meals on-the-go, as long as you opt for fresh, low calorie ingredients like veggies and minimal sauces. The availability of extremely low calorie dressings like Fat Free Honey Mustard makes it easy to cut calories without sacrificing flavor.

Making smart dressing choices and using Subway’s customization to your advantage is key for achieving your health goals when eating there. Load up sandwiches and salads with fiber- and nutrient-rich veggies to maximize nutrition in every bite. If trying to lose weight, every calorie deficit adds up over time.

Understanding nutrition information helps remove the guesswork when ordering. Don’t shy away from asking Subway sandwich artists questions so you can feel confident your meal aligns with your diet. Aside from dressing, also pay attention to cheese, bread, and protein portions for further calorie control.

Combining Subway’s freshest ingredients with the right light dressing gives you both a delicious meal and your daily dose of nutrition on-the-go. Satisfy your cravings the healthy way thanks to menu flexibility and low calorie options.


When dining at Subway, the Fat Free Honey Mustard dressing stands out as the lowest calorie option, with just 15 calories per serving. Devoid of any fat and made from a base of mustard seed, vinegar, and honey, it offers maximum flavor for minimal calories.

Pairing your sandwiches, subs, salads, and wraps with Fat Free Honey Mustard is an easy way to cut calories and fat without sacrificing taste. For those counting calories or trying to eat healthier, it makes the ideal low calorie Subway dressing choice.

Opting for other fat free or oil-based vinaigrette dressings can provide additional lower calorie alternatives at Subway as well. Load up on veggie toppings and avoid heavy sauces and cheeses to further minimize calorie intake.

Understanding the nutrition information for Subway’s ingredients helps you customize orders for optimal health. Consider the Fat Free Honey Mustard dressing your go-to, guilt-free flavor enhancer for delicious Subway meals.

Leave a Comment