Mr. Sub Canada Seed Oil Report Card
Based on our menu research, Mr. Sub Canada cooks with: vegetable oil blend and canola oil. Across the 54 menu items we analyzed, it averages 4.0g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
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Safest Orders at Mr. Sub Canada
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: Turkey Sub (6-inch) + Buttermilk Ranch, 2.9g total
| Item | PUFA |
|---|---|
| Greek Salad | 0.5g |
| Garden Salad | 0.6g |
| Turkey Sub (6-inch) | 1.0g |
| Veggie & Cheese Sub (6-inch) | 1.0g |
| Grilled Chicken Sub (6-inch) | 1.0g |
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Build my orderWhat to Avoid at Mr. Sub Canada
| Item | PUFA |
|---|---|
| Peppery Chicken Caesar Sub (Large) | 14.5g |
| Homestyle Double Chocolate Brownie | 10.5g |
| Cubano Sub (Large) | 10.3g |
| Marble Rye Double-Stack (Large) | 10.1g |
| Major Bacon Sub (Large) | 10.0g |
Every Mr. Sub Canada item, ranked
All 54 items we have for Mr. Sub Canada, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Deli Dill Pickle | 0.0g |
| Bottled Water | 0.0g |
| Jus | 0.0g |
| Double Chocolate Chip Cookie | 0.5g |
| Greek Salad | 0.5g |
| Garden Salad | 0.6g |
| Turkey Sub (6-inch) | 1.0g |
| Veggie & Cheese Sub (6-inch) | 1.0g |
| Grilled Chicken Sub (6-inch) | 1.0g |
| Milk Chocolate Chunk Cookie | 1.5g |
| Caesar Salad | 1.6g |
| Buttermilk Ranch | 1.9g |
| Assorted Sub (6-inch) | 2.0g |
| Ham Sub (6-inch) | 2.0g |
| Pizza Sub (6-inch) | 2.0g |
| Seafood Sub (6-inch) | 2.0g |
| Roast Beef & Cheddar Sub (6-inch) | 2.0g |
| Montreal Smoked Meat Sub (6-inch) | 2.0g |
| Steak & Cheese Sub (6-inch) | 2.0g |
| Louisiana Pepper Chicken Sub (6-inch) | 2.0g |
| Rib Sub (6-inch) | 2.2g |
| Triple Chocolate Chip Cookie | 2.5g |
| '68 Sub Sauce | 2.6g |
| Albacore Tuna Sub (6-inch) | 3.0g |
| Meatball Sub (6-inch) | 3.0g |
| Ultimate Club Sub (6-inch) | 3.0g |
| Canadian Club Sub (6-inch) | 3.0g |
| Egg & Cheese Breakfast Sub | 3.0g |
| Egg & Bacon Breakfast Sub | 3.0g |
| Light Mayo | 3.0g |
| Chipotley Turkey & Bacon Sub (6-inch) | 3.4g |
| Southwest Chipotle Sauce | 3.5g |
| Italian Salami Sub (6-inch) | 4.1g |
| Mr. Beef Sub (6-inch) | 4.5g |
| Major Bacon Sub (6-inch) | 4.8g |
| Marble Rye Double-Stack (6-inch) | 4.8g |
| Rib Sub (Large) | 4.8g |
| Original Breaded Chicken Sub (6-inch) | 5.0g |
| Spicy Breaded Chicken Sub (6-inch) | 5.0g |
| Chicken Parmesan Sub (6-inch) | 5.0g |
| Smack! | 5.1g |
| Cubano Sub (6-inch) | 5.2g |
| Coleslaw | 6.1g |
| Chipotley Turkey & Bacon Sub (Large) | 6.5g |
| Peppery Chicken Caesar Sub (6-inch) | 7.3g |
| Caesar Dressing | 7.4g |
| Italian Salami Sub (Large) | 8.6g |
| Tex Mex Black Bean Sub (6-inch) | 9.0g |
| Mr. Beef Sub (Large) | 9.0g |
| Major Bacon Sub (Large) | 10.0g |
| Marble Rye Double-Stack (Large) | 10.1g |
| Cubano Sub (Large) | 10.3g |
| Homestyle Double Chocolate Brownie | 10.5g |
| Peppery Chicken Caesar Sub (Large) | 14.5g |
Frequently asked
Does Mr. Sub Canada use seed oils?
Based on our menu research, Mr. Sub Canada cooks with: vegetable oil blend and canola oil. Across the 54 menu items we analyzed, it averages 4.0g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Mr. Sub Canada cook with?
Our research indicates: no in-store deep fryer - subs are cold-built or toasted; canola oil is the fat base of the house '68 Sub Sauce (canola listed second on the retail label), the mayo and the salad dressings; breaded chicken cutlets, french fried onions and the Tex Mex black bean patty arrive supplier par-fried in vegetable (canola/soy) oil. One exception, from the chain's own June 2025 nutrition guide (noted 2026-09-18): the Light Mayo prints 20% saturated fat and doubles exactly at the large portion, the fingerprint of a SOYBEAN-oil mayonnaise, while every other emulsion on the guide sits at 6-9% saturated, i.e. canola. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Mr. Sub Canada use beef tallow?
No. Our research indicates Mr. Sub Canada cooks with vegetable oil blend and canola oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Mr. Sub Canada seed oil free?
No. Our research indicates Mr. Sub Canada cooks with vegetable oil blend and canola oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Mr. Sub Canada?
Greek Salad is the lowest-PUFA item we analyzed at Mr. Sub Canada, at an estimated 0.5g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Mr. Sub Canada?
Peppery Chicken Caesar Sub (Large) is the highest-PUFA item we analyzed at Mr. Sub Canada, at an estimated 14.5g 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 Mr. Sub Canada 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.