Subway Australia Seed Oil Report Card
Based on our menu research, Subway Australia cooks with: Canola oil, confirmed in every bread type (Wheat, White, Malted Rye, Italian Herbs & Cheese) by Subway Australia's own Product Ingredients list. The sauces do NOT all follow the bread, so the record's old treat-every-sauce-as-canola clause is corrected 2026-09-18 from the chain's own May 2026 Australia Nutrition Information guide: Garlic Aioli 7.8% saturated, Chipotle Southwest 8.7% and Spicy Mayo 8.2% are canola, but Mayonnaise at 15.2% and Ranch at 16.7% are a soybean-type dressing oil, and Honey Mustard carries no added oil at all. The flour wrap is built on a solid "Vegetable Fat" at 53% saturated, i.e. palm-type, not canola. The Doritos are canola plus sunflower. No deep frying; items are cold-assembled or toasted/oven-baked, so PUFA comes mainly from bread, sauce quantity and any cheese/meat fat. Across the 146 menu items we analyzed, it averages 4.2g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
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Safest Orders at Subway Australia
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
Cleanest full order: Sweet Onion Chicken Teriyaki (6-inch) + Honey Mustard Sauce + Mt Franklin Spring Water (600ml), 1.4g total
| Item | PUFA |
|---|---|
| Turkey Mini Sub | 0.6g |
| Leg Ham Mini Sub | 0.6g |
| Sweet Onion Chicken Teriyaki Salad (Regular) | 0.7g |
| Turkey Salad (Regular) | 0.8g |
| Veggie Delite with Avo Mini Sub | 0.8g |
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Build my orderWhat to Avoid at Subway Australia
| Item | PUFA |
|---|---|
| Green Goddess Chicken Rice Bowl (Large) | 21.0g |
| Green Goddess Falafel Rice Bowl (Large) | 18.7g |
| Chicken & Bacon Ranch Wrap (Large) | 12.8g |
| Chicken & Bacon Ranch Salad (Large) | 11.2g |
| Green Goddess Chicken Rice Bowl (Regular) | 10.6g |
Around the world: Subway
Italian B.M.T. (6-inch) has 3.0g of PUFA in Antigua and Barbuda but 5.6g in Australia. Same chain.
We have Subway in 23 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | Sweet Onion Chicken Teriyaki (6-inch) | Italian B.M.T. (6-inch) | White Chip Macadamia Nut Cookie | Bacon, Egg & Cheese (6-inch) | Chicken & Bacon Ranch Wrap | Veggie Patty (6-inch) |
|---|---|---|---|---|---|---|---|
| Australia (this page) | canola oil | 1.2g | 5.6g | 1.7g | 5.2g | 6.5g | 5.5g |
| U.S. | Not disclosed | 2.7g | n/a | 1.5g | 7.5g | 17.4g | 7.8g |
| Antigua and Barbuda | Not disclosed | 1.5g | 3.0g | n/a | n/a | 8.0g | n/a |
| Aruba | Not disclosed | 2.0g | n/a | n/a | n/a | n/a | 4.0g |
| Austria | Not disclosed | n/a | n/a | 1.1g | n/a | n/a | n/a |
| Bahamas | Not disclosed | 2.0g | 3.5g | n/a | 3.5g | n/a | n/a |
| Barbados | Not disclosed | 2.0g | 3.5g | n/a | 3.5g | n/a | n/a |
| Canada | vegetable oil | 0.8g | 9.9g | 1.1g | n/a | n/a | 14.3g |
| Curaçao | Not disclosed | 2.0g | 3.5g | n/a | n/a | n/a | 4.0g |
| Germany | Not disclosed | n/a | n/a | 1.1g | n/a | n/a | n/a |
| Grenada | Not disclosed | 2.0g | 3.5g | n/a | 3.5g | n/a | n/a |
| Guam | Not disclosed | 1.5g | n/a | 2.5g | n/a | 12.0g | n/a |
| Netherlands | Not disclosed | n/a | n/a | 1.1g | n/a | n/a | n/a |
| New Zealand | Not disclosed | 2.0g | 5.9g | 1.2g | n/a | 7.1g | 10.8g |
| Northern Mariana Islands | Not disclosed | 1.5g | n/a | 2.5g | n/a | 12.0g | n/a |
| Poland | rapeseed oil | n/a | n/a | n/a | n/a | n/a | n/a |
| Saint Kitts and Nevis | Not disclosed | 2.0g | 3.5g | n/a | 3.5g | n/a | n/a |
| Saint Lucia | Not disclosed | 1.5g | 3.0g | n/a | n/a | 8.0g | 4.0g |
| Saint Vincent and the Grenadines | Not disclosed | 2.0g | 3.5g | n/a | 3.5g | n/a | n/a |
| Singapore | Not disclosed | n/a | n/a | 2.2g | n/a | 4.4g | n/a |
| Sint Maarten | Not disclosed | 2.0g | 3.5g | n/a | 3.5g | n/a | n/a |
| U.S. Virgin Islands | Not disclosed | 3.0g | n/a | n/a | 7.5g | n/a | 5.0g |
| UK | rapeseed oil | n/a | n/a | n/a | n/a | n/a | n/a |
Items are matched by name, so portions and recipes can differ between countries. Values are estimated grams of seed-oil PUFA per item. Oil notes are as each country's chain discloses them.
Every Subway Australia item, ranked
All 146 items we have for Subway Australia, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Coca-Cola (600ml) | 0.0g |
| Coca-Cola Zero Sugar (600ml) | 0.0g |
| Mt Franklin Spring Water (600ml) | 0.0g |
| Coca-Cola Zero Sugar (390ml) | 0.0g |
| Coca-Cola Vanilla (600ml) | 0.0g |
| Powerade Mountain Blast (600ml) | 0.0g |
| Pump Berry Water (750ml) | 0.0g |
| Pump Water (750ml) | 0.0g |
| Coca-Cola (390ml) | 0.0g |
| Coca-Cola Vanilla Zero Sugar (600ml) | 0.0g |
| Powerade Berry Ice (600ml) | 0.0g |
| Sprite (390ml) | 0.0g |
| Coca-Cola Zero Sugar Zero Caffeine (600ml) | 0.0g |
| Sprite (600ml) | 0.0g |
| Coca-Cola Vanilla (390ml) | 0.0g |
| Raspberry Fanta (600ml) | 0.0g |
| Honey Mustard Sauce | 0.2g |
| Mixed Berry Banana Smoothie | 0.3g |
| Tropical Smoothie | 0.3g |
| Mango Smoothie | 0.4g |
| Turkey Mini Sub | 0.6g |
| Leg Ham Mini Sub | 0.6g |
| Double Chocolate Chip Cookie | 0.7g |
| Sweet Onion Chicken Teriyaki Salad (Regular) | 0.7g |
| Turkey Salad (Regular) | 0.8g |
| Veggie Delite with Avo Mini Sub | 0.8g |
| Honey Mustard Leg Ham Salad (Regular) | 0.9g |
| Veggie Delite with Avo Salad | 1.0g |
| Korean-Style BBQ Steak Rice Bowl (Regular) | 1.0g |
| Chicken Teriyaki Rice Bowl (Regular) | 1.0g |
| Raspberry Cheesecake Cookie | 1.0g |
| Sweet Onion Chicken Teriyaki (6-inch) | 1.2g |
| Turkey Wrap (Regular) | 1.2g |
| Sweet Onion Chicken Teriyaki Wrap (Regular) | 1.2g |
| Chocolate Chip Cookie | 1.3g |
| Sweet Onion Chicken Teriyaki Salad (Large) | 1.3g |
| Honey Mustard Leg Ham Wrap (Regular) | 1.4g |
| Chocolate Chip Rainbow Cookie | 1.5g |
| Turkey Salad (Large) | 1.6g |
| White Chip Macadamia Nut Cookie | 1.7g |
| Spinach & Egg Wrap | 1.7g |
| Sweet Onion Chicken Teriyaki Wrap (Large) | 1.8g |
| Honey Mustard Leg Ham Salad (Large) | 1.8g |
| Turkey on Rye (6-inch) | 1.9g |
| Chicken Teriyaki Rice Bowl (Large) | 1.9g |
| Honey Mustard Leg Ham (6-inch) | 2.0g |
| Garlic Aioli | 2.0g |
| Turkey Wrap (Large) | 2.0g |
| Korean-Style BBQ Steak Rice Bowl (Large) | 2.0g |
| Ham, Cheese & Tomato Toastie | 2.0g |
| Veggie Delite with Avo Salad (Large) | 2.0g |
| Honey Mustard Leg Ham Wrap (Large) | 2.2g |
| Meatball Mozza Pot | 2.3g |
| Pizza Melt Salad (Regular) | 2.3g |
| Smashed Avo on Toast | 2.4g |
| Seafood Sensation Salad (Regular) | 2.5g |
| Steak & Egg Brekkie (6-inch) | 2.6g |
| BBQ Southern Style Chicken Salad (Regular) | 2.6g |
| Veggie Delite with Avo Wrap (Regular) | 2.6g |
| Mayonnaise | 2.7g |
| Creamy Garlic Cheese Bread | 2.8g |
| Seafood Sensation (6-inch) | 2.9g |
| Pizza Melt Wrap (Regular) | 2.9g |
| Creamy Garlic Herb Bread | 2.9g |
| Seafood Sensation Wrap (Regular) | 2.9g |
| Pizza Melt (6-inch) | 3.0g |
| BBQ Southern Style Chicken Wrap (Regular) | 3.1g |
| BBQ Southern Style Chicken (6-inch) | 3.2g |
| Veggie Delite with Avo (6-inch) | 3.2g |
| Chipotle Southwest Sauce | 3.3g |
| Italian Meatball Salad (Regular) | 3.6g |
| Chipotle Quesadilla | 3.7g |
| Italian Meatball Wrap (Regular) | 3.7g |
| Smashed Falafel Salad (Regular) | 3.9g |
| Italian Meatball (6-inch) | 4.0g |
| Philly-Style Three-Cheese Steak (6-inch) | 4.0g |
| Chicken Strips Salad (Regular) | 4.0g |
| Chicken Classic Salad (Regular) | 4.1g |
| Ranch Dressing | 4.3g |
| Chicken Schnitzel Salad (Regular) | 4.4g |
| Chipotle Steak Melt Salad (Regular) | 4.4g |
| Chicken Classic Wrap (Regular) | 4.5g |
| Chicken Classic (6-inch) | 4.6g |
| Smashed Falafel (6-inch) | 4.6g |
| Pizza Melt Salad (Large) | 4.6g |
| Veggie Delite with Avo Wrap (Large) | 4.6g |
| Smashed Falafel Wrap (Regular) | 4.6g |
| Rotisserie-Style Chicken (6-inch) | 4.7g |
| Chicken Strips Wrap (Regular) | 4.8g |
| Chipotle Steak Melt Wrap (Regular) | 4.8g |
| Seafood Sensation Salad (Large) | 4.8g |
| Chipotle Steak Melt (6-inch) | 4.9g |
| Chicken Schnitzel Wrap (Regular) | 4.9g |
| Veggie Patty Salad (Regular) | 4.9g |
| Italian B.M.T. Wrap (Regular) | 4.9g |
| Italian B.M.T. Salad (Regular) | 4.9g |
| Chicken Schnitzel (6-inch) | 5.0g |
| Chicken Strips (6-inch) | 5.0g |
| Tuna Mayo Salad | 5.0g |
| Southern Style Chicken Bites (No Sauce) | 5.0g |
| Japanese-Style Chicken Rice Bowl (Regular) | 5.0g |
| Bacon, Egg & Cheese (6-inch) | 5.2g |
| Pizza Melt Wrap (Large) | 5.2g |
| Classic Ham & Egg (6-inch) | 5.3g |
| BBQ Southern Style Chicken Salad (Large) | 5.3g |
| Seafood Sensation Wrap (Large) | 5.3g |
| Veggie Patty Wrap (Regular) | 5.4g |
| Nachos | 5.4g |
| Veggie Patty (6-inch) | 5.5g |
| Italian B.M.T. (6-inch) | 5.6g |
| BBQ Southern Style Chicken Wrap (Large) | 5.7g |
| Tuna Mayo Wrap (Regular) | 5.7g |
| Chicken & Bacon Ranch Salad (Regular) | 5.7g |
| Nachos with Chicken Strips | 5.8g |
| Tuna Mayo (6-inch) | 5.9g |
| Nachos with Rotisserie-Style Chicken | 6.0g |
| Nachos with Diced Steak | 6.3g |
| Chicken & Bacon Ranch Wrap | 6.5g |
| Chicken & Bacon Ranch (6-inch) | 6.6g |
| Italian Meatball Salad (Large) | 7.1g |
| Southern Style Chicken Bites (With Spicy Mayo) | 7.3g |
| Italian Meatball Wrap (Large) | 7.3g |
| Smashed Falafel Salad (Large) | 7.7g |
| Chicken Strips Salad (Large) | 8.0g |
| Chicken Classic Salad (Large) | 8.1g |
| Chicken Classic Wrap (Large) | 8.6g |
| Mexican-Style Brekkie Wrap | 8.6g |
| Chicken Strips Wrap (Large) | 8.7g |
| Chipotle Steak Melt Salad (Large) | 8.7g |
| Smashed Falafel Wrap (Large) | 8.7g |
| Chicken Schnitzel Salad (Large) | 8.8g |
| Chipotle Steak Melt Wrap (Large) | 9.1g |
| Chicken Schnitzel Wrap (Large) | 9.2g |
| Green Goddess Falafel Rice Bowl (Regular) | 9.4g |
| Italian B.M.T. Salad (Large) | 9.5g |
| Italian B.M.T. Wrap (Large) | 9.6g |
| Tuna Mayo Salad (Large) | 9.8g |
| Japanese-Style Chicken Rice Bowl (Large) | 9.9g |
| Veggie Patty Salad (Large) | 9.9g |
| Veggie Patty Wrap (Large) | 10.3g |
| Tuna Mayo Wrap (Large) | 10.5g |
| Green Goddess Chicken Rice Bowl (Regular) | 10.6g |
| Chicken & Bacon Ranch Salad (Large) | 11.2g |
| Chicken & Bacon Ranch Wrap (Large) | 12.8g |
| Green Goddess Falafel Rice Bowl (Large) | 18.7g |
| Green Goddess Chicken Rice Bowl (Large) | 21.0g |
Frequently asked
Does Subway Australia use seed oils?
Based on our menu research, Subway Australia cooks with: Canola oil, confirmed in every bread type (Wheat, White, Malted Rye, Italian Herbs & Cheese) by Subway Australia's own Product Ingredients list. The sauces do NOT all follow the bread, so the record's old treat-every-sauce-as-canola clause is corrected 2026-09-18 from the chain's own May 2026 Australia Nutrition Information guide: Garlic Aioli 7.8% saturated, Chipotle Southwest 8.7% and Spicy Mayo 8.2% are canola, but Mayonnaise at 15.2% and Ranch at 16.7% are a soybean-type dressing oil, and Honey Mustard carries no added oil at all. The flour wrap is built on a solid "Vegetable Fat" at 53% saturated, i.e. palm-type, not canola. The Doritos are canola plus sunflower. No deep frying; items are cold-assembled or toasted/oven-baked, so PUFA comes mainly from bread, sauce quantity and any cheese/meat fat. Across the 146 menu items we analyzed, it averages 4.2g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Subway Australia cook with?
Our research indicates: Canola oil, confirmed in every bread type (Wheat, White, Malted Rye, Italian Herbs & Cheese) by Subway Australia's own Product Ingredients list. The sauces do NOT all follow the bread, so the record's old treat-every-sauce-as-canola clause is corrected 2026-09-18 from the chain's own May 2026 Australia Nutrition Information guide: Garlic Aioli 7.8% saturated, Chipotle Southwest 8.7% and Spicy Mayo 8.2% are canola, but Mayonnaise at 15.2% and Ranch at 16.7% are a soybean-type dressing oil, and Honey Mustard carries no added oil at all. The flour wrap is built on a solid "Vegetable Fat" at 53% saturated, i.e. palm-type, not canola. The Doritos are canola plus sunflower. No deep frying; items are cold-assembled or toasted/oven-baked, so PUFA comes mainly from bread, sauce quantity and any cheese/meat fat. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway Australia use beef tallow?
No. Our research indicates Subway Australia cooks with Canola oil, confirmed in every bread type (Wheat, White, Malted Rye, Italian Herbs & Cheese) by Subway Australia's own Product Ingredients list. The sauces do NOT all follow the bread, so the record's old treat-every-sauce-as-canola clause is corrected 2026-09-18 from the chain's own May 2026 Australia Nutrition Information guide: Garlic Aioli 7.8% saturated, Chipotle Southwest 8.7% and Spicy Mayo 8.2% are canola, but Mayonnaise at 15.2% and Ranch at 16.7% are a soybean-type dressing oil, and Honey Mustard carries no added oil at all. The flour wrap is built on a solid "Vegetable Fat" at 53% saturated, i.e. palm-type, not canola. The Doritos are canola plus sunflower. No deep frying; items are cold-assembled or toasted/oven-baked, so PUFA comes mainly from bread, sauce quantity and any cheese/meat fat, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway Australia seed oil free?
No. Our research indicates Subway Australia cooks with Canola oil, confirmed in every bread type (Wheat, White, Malted Rye, Italian Herbs & Cheese) by Subway Australia's own Product Ingredients list. The sauces do NOT all follow the bread, so the record's old treat-every-sauce-as-canola clause is corrected 2026-09-18 from the chain's own May 2026 Australia Nutrition Information guide: Garlic Aioli 7.8% saturated, Chipotle Southwest 8.7% and Spicy Mayo 8.2% are canola, but Mayonnaise at 15.2% and Ranch at 16.7% are a soybean-type dressing oil, and Honey Mustard carries no added oil at all. The flour wrap is built on a solid "Vegetable Fat" at 53% saturated, i.e. palm-type, not canola. The Doritos are canola plus sunflower. No deep frying; items are cold-assembled or toasted/oven-baked, so PUFA comes mainly from bread, sauce quantity and any cheese/meat fat, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway Australia?
Turkey Mini Sub is the lowest-PUFA item we analyzed at Subway Australia, at an estimated 0.6g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Australia?
Green Goddess Chicken Rice Bowl (Large) is the highest-PUFA item we analyzed at Subway Australia, at an estimated 21.0g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
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See where Subway Australia lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.