Mr. Sub Canada Seed Oil Report Card
Based on our menu research, Mr. Sub Canada cooks with: 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. Across the 38 menu items we analyzed, it averages 3.0g estimated PUFA per item, earning a seed-oil grade of A (Low 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, 3.0g total
| Item | PUFA |
|---|---|
| Grilled Chicken Sub (6-inch) | 1.0g |
| Caesar Salad | 1.0g |
| Turkey Sub (6-inch) | 1.0g |
| Garden Salad | 1.0g |
| Veggie & Cheese Sub (6-inch) | 1.0g |
What to Avoid at Mr. Sub Canada
| Item | PUFA |
|---|---|
| Tex Mex Black Bean Sub (6-inch) | 9.0g |
| Caesar Dressing | 7.0g |
| Peppery Chicken Caesar Sub (6-inch) | 7.0g |
| Coleslaw | 6.0g |
| Homestyle Double Chocolate Brownie | 6.0g |
Every Mr. Sub Canada item, ranked
All 38 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 |
| Fountain Soda | 0.0g |
| Bottled Water | 0.0g |
| Grilled Chicken Sub (6-inch) | 1.0g |
| Caesar Salad | 1.0g |
| Turkey Sub (6-inch) | 1.0g |
| Garden Salad | 1.0g |
| Double Chocolate Chip Cookie | 1.0g |
| Veggie & Cheese Sub (6-inch) | 1.0g |
| Seafood Sub (6-inch) | 2.0g |
| Assorted Sub (6-inch) | 2.0g |
| Buttermilk Ranch | 2.0g |
| Steak & Cheese Sub (6-inch) | 2.0g |
| Ham Sub (6-inch) | 2.0g |
| Pizza Sub (6-inch) | 2.0g |
| Roast Beef & Cheddar Sub (6-inch) | 2.0g |
| Louisiana Pepper Chicken Sub (6-inch) | 2.0g |
| Light Mayo | 2.0g |
| Montreal Smoked Meat Sub (6-inch) | 2.0g |
| Egg & Cheese Breakfast Sub | 3.0g |
| '68 Sub Sauce | 3.0g |
| Canadian Club Sub (6-inch) | 3.0g |
| Egg & Bacon Breakfast Sub | 3.0g |
| Ultimate Club Sub (6-inch) | 3.0g |
| Italian Salami Sub (6-inch) | 3.0g |
| Albacore Tuna Sub (6-inch) | 3.0g |
| Meatball Sub (6-inch) | 3.0g |
| Southwest Chipotle Sauce | 4.0g |
| Major Bacon Sub (6-inch) | 4.0g |
| Chipotle Turkey & Bacon Sub (6-inch) | 5.0g |
| Chicken Parmesan Sub (6-inch) | 5.0g |
| Original Breaded Chicken Sub (6-inch) | 5.0g |
| Spicy Breaded Chicken Sub (6-inch) | 5.0g |
| Coleslaw | 6.0g |
| Homestyle Double Chocolate Brownie | 6.0g |
| Caesar Dressing | 7.0g |
| Peppery Chicken Caesar Sub (6-inch) | 7.0g |
| Tex Mex Black Bean Sub (6-inch) | 9.0g |
Frequently asked
Does Mr. Sub Canada use seed oils?
Based on our menu research, Mr. Sub Canada cooks with: 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. Across the 38 menu items we analyzed, it averages 3.0g estimated PUFA per item, earning a seed-oil grade of A (Low 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. 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 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, 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 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, 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?
Grilled Chicken Sub (6-inch) is the lowest-PUFA item we analyzed at Mr. Sub Canada, at an estimated 1.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Mr. Sub Canada?
Tex Mex Black Bean Sub (6-inch) is the highest-PUFA item we analyzed at Mr. Sub Canada, at an estimated 9.0g 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.
Compare other chains
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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.