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 — per Subway Australia's official Product Ingredients list). Sauces/dressings (mayonnaise, ranch, garlic aioli, chipotle southwest, honey mustard, etc.) list only generic 'Vegetable Oil' with no soy declared, consistent with Australia's canola-dominant food-service oil market — treated here as canola-based. 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 39 menu items we analyzed, it averages 3.4g estimated PUFA per item, earning a seed-oil grade of A (Low 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 + Bottled Water (600ml), 3.0g total
| Item | PUFA |
|---|---|
| Sweet Onion Chicken Teriyaki (6-inch) | 2.0g |
| Veggie Delite with Avo Salad | 2.0g |
| Veggie Delite with Avo (6-inch) | 2.0g |
| Chicken Strips (6-inch) | 3.0g |
| Tuna Mayo Salad | 3.0g |
What to Avoid at Subway Australia
| Item | PUFA |
|---|---|
| Chicken Schnitzel (6-inch) | 6.0g |
| Chipotle Steak Melt (6-inch) | 6.0g |
| Chicken & Bacon Ranch Wrap | 6.0g |
| Italian Meatball (6-inch) | 6.0g |
| Seafood Sensation (6-inch) | 5.0g |
Every Subway Australia item, ranked
All 39 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 |
| Bottled Water (600ml) | 0.0g |
| Coca-Cola No Sugar (600ml) | 0.0g |
| Mango Smoothie | 0.0g |
| Honey Mustard Sauce | 1.0g |
| Sweet Onion Chicken Teriyaki (6-inch) | 2.0g |
| Chocolate Chip Cookie | 2.0g |
| Veggie Delite with Avo Salad | 2.0g |
| Garlic Aioli | 2.0g |
| Chipotle Southwest Sauce | 2.0g |
| White Chip Macadamia Nut Cookie | 2.0g |
| Veggie Delite with Avo (6-inch) | 2.0g |
| Chicken Strips (6-inch) | 3.0g |
| Tuna Mayo Salad | 3.0g |
| Mayonnaise | 3.0g |
| Steak & Egg Brekkie (6-inch) | 3.0g |
| Honey Mustard Leg Ham (6-inch) | 3.0g |
| Ranch Dressing | 3.0g |
| BBQ Southern Style Chicken (6-inch) | 4.0g |
| Creamy Garlic Cheese Bread | 4.0g |
| Pizza Melt (6-inch) | 4.0g |
| Chipotle Quesadilla | 4.0g |
| Classic Ham & Egg (6-inch) | 4.0g |
| Smashed Avo on Toast | 4.0g |
| Tuna Mayo (6-inch) | 4.0g |
| Meatball Mozza Pot | 4.0g |
| Seafood Sensation (6-inch) | 5.0g |
| Rotisserie-Style Chicken (6-inch) | 5.0g |
| Smashed Falafel (6-inch) | 5.0g |
| Chicken Classic (6-inch) | 5.0g |
| Italian B.M.T. (6-inch) | 5.0g |
| Chicken & Bacon Ranch (6-inch) | 5.0g |
| Philly-Style Three-Cheese Steak (6-inch) | 5.0g |
| BLT with Egg & Cheese (6-inch) | 5.0g |
| Southern Style Chicken Bites | 5.0g |
| Chicken Schnitzel (6-inch) | 6.0g |
| Chipotle Steak Melt (6-inch) | 6.0g |
| Chicken & Bacon Ranch Wrap | 6.0g |
| Italian Meatball (6-inch) | 6.0g |
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 — per Subway Australia's official Product Ingredients list). Sauces/dressings (mayonnaise, ranch, garlic aioli, chipotle southwest, honey mustard, etc.) list only generic 'Vegetable Oil' with no soy declared, consistent with Australia's canola-dominant food-service oil market — treated here as canola-based. 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 39 menu items we analyzed, it averages 3.4g estimated PUFA per item, earning a seed-oil grade of A (Low 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 — per Subway Australia's official Product Ingredients list). Sauces/dressings (mayonnaise, ranch, garlic aioli, chipotle southwest, honey mustard, etc.) list only generic 'Vegetable Oil' with no soy declared, consistent with Australia's canola-dominant food-service oil market — treated here as canola-based. 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 — per Subway Australia's official Product Ingredients list). Sauces/dressings (mayonnaise, ranch, garlic aioli, chipotle southwest, honey mustard, etc.) list only generic 'Vegetable Oil' with no soy declared, consistent with Australia's canola-dominant food-service oil market — treated here as canola-based. 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 — per Subway Australia's official Product Ingredients list). Sauces/dressings (mayonnaise, ranch, garlic aioli, chipotle southwest, honey mustard, etc.) list only generic 'Vegetable Oil' with no soy declared, consistent with Australia's canola-dominant food-service oil market — treated here as canola-based. 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?
Sweet Onion Chicken Teriyaki (6-inch) is the lowest-PUFA item we analyzed at Subway Australia, at an estimated 2.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Australia?
Chicken Schnitzel (6-inch) is the highest-PUFA item we analyzed at Subway Australia, at an estimated 6.0g 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.