Quiznos Canada Seed Oil Report Card
Based on our menu research, Quiznos Canada cooks with: no deep fryer - subs are conveyor-toasted, so the PUFA comes from the cold line: canola-oil-based mayo, buttermilk ranch, honey mustard, alfredo, peppercorn and red wine vinaigrette (Canadian foodservice dressings are canola or canola/soy blends). Canadian allergen guide lists soybeans in the alfredo, ranch, honey mustard, honey french and honey bourbon dressings, so a soy-oil component is likely in several of them; Pretz Bites are baked, not fried. Across the 48 menu items we analyzed, it averages 5.0g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
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Safest Orders at Quiznos 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: Honey Bourbon Chicken Sub (Medium) + Bottled Water, 1.8g total
| Item | PUFA |
|---|---|
| Honey Bourbon Chicken Sub (Medium) | 1.8g |
| BBQ Steak Sammie | 1.9g |
| BBQ Chicken Flatbread Pizza | 2.1g |
| Egg Breakfast Sandwich (Sub) | 3.3g |
| Italian Flatbread Pizza | 4.0g |
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Build my orderWhat to Avoid at Quiznos Canada
| Item | PUFA |
|---|---|
| Beef & Swiss Melt Sub (Medium) | 14.8g |
| Chipotle Steak & Cheddar Sub (Medium) | 12.3g |
| Peppercorn Steak Sub (Medium) | 11.7g |
| Classic Italian Sub (Medium) | 11.4g |
| Chicken Carbonara Sub (Medium) | 10.7g |
Around the world: Quiznos
We have Quiznos in 2 countries. Here is what it cooks with in each one, and how the same menu items compare.
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 Quiznos Canada item, ranked
All 48 items we have for Quiznos Canada, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Sprite (Fountain) | 0.0g |
| Diet Coke (Fountain) | 0.0g |
| Bottled Water | 0.0g |
| Coca-Cola (Fountain) | 0.0g |
| Coca-Cola Zero (Fountain) | 0.0g |
| Fanta Orange (Fountain) | 0.0g |
| Barq's Root Beer (Fountain) | 0.0g |
| Minute Maid Light Lemonade (Fountain) | 0.0g |
| Raspberry Lemonade (Fountain) | 0.0g |
| Powerade Mountain Blast (Fountain) | 0.0g |
| Kids Turkey & Cheese Sub | 0.6g |
| Kids Ham & Cheese Sub | 0.9g |
| Kids Cheesy Cheese Sub | 1.1g |
| Nanaimo Bar | 1.6g |
| Broccoli & Cheddar Soup (Large) | 1.7g |
| Honey Bourbon Chicken Sub (Medium) | 1.8g |
| BBQ Steak Sammie | 1.9g |
| BBQ Chicken Flatbread Pizza | 2.1g |
| Chili (Large) | 2.2g |
| Chocolate Chunk Cookie | 2.5g |
| Egg Breakfast Sandwich (Sub) | 3.3g |
| Italian Flatbread Pizza | 4.0g |
| Pretz Bites with Honey Mustard | 4.0g |
| Cool Ranch Chicken Sammie | 4.0g |
| Deep Dutch Brownie | 4.2g |
| Chipotle Chicken Sammie | 4.3g |
| Black Angus Steak Sub (Medium) | 4.5g |
| Bacon & Egg Breakfast Sandwich (Sub) | 5.1g |
| Meatball Sub (Medium) | 6.7g |
| Baja Chicken Sub (Medium) | 6.9g |
| Classic Club Sub (Medium) | 7.9g |
| Turkey Ranch & Swiss Sub (Medium) | 8.2g |
| Big Pepperoni Flatbread Pizza | 8.2g |
| Mediterranean Chicken Salad (Entree) | 8.3g |
| Honey Bacon Club Sub (Medium) | 8.3g |
| Mesquite Chicken Sub (Medium) | 8.6g |
| Honey Mustard Chicken Sub (Medium) | 8.9g |
| Cheesy Garlic Bread with Marinara | 9.3g |
| Honey Mustard Chicken Salad (Entree) | 9.5g |
| Signature Tuna Sub (Medium) | 9.5g |
| Turkey Bacon Guacamole Sub (Medium) | 9.6g |
| The Traditional Sub (Medium) | 9.6g |
| Veggie Guacamole Sub (Medium) | 9.7g |
| Chicken Carbonara Sub (Medium) | 10.7g |
| Classic Italian Sub (Medium) | 11.4g |
| Peppercorn Steak Sub (Medium) | 11.7g |
| Chipotle Steak & Cheddar Sub (Medium) | 12.3g |
| Beef & Swiss Melt Sub (Medium) | 14.8g |
Frequently asked
Does Quiznos Canada use seed oils?
Based on our menu research, Quiznos Canada cooks with: no deep fryer - subs are conveyor-toasted, so the PUFA comes from the cold line: canola-oil-based mayo, buttermilk ranch, honey mustard, alfredo, peppercorn and red wine vinaigrette (Canadian foodservice dressings are canola or canola/soy blends). Canadian allergen guide lists soybeans in the alfredo, ranch, honey mustard, honey french and honey bourbon dressings, so a soy-oil component is likely in several of them; Pretz Bites are baked, not fried. Across the 48 menu items we analyzed, it averages 5.0g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Quiznos Canada cook with?
Our research indicates: no deep fryer - subs are conveyor-toasted, so the PUFA comes from the cold line: canola-oil-based mayo, buttermilk ranch, honey mustard, alfredo, peppercorn and red wine vinaigrette (Canadian foodservice dressings are canola or canola/soy blends). Canadian allergen guide lists soybeans in the alfredo, ranch, honey mustard, honey french and honey bourbon dressings, so a soy-oil component is likely in several of them; Pretz Bites are baked, not fried. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Quiznos Canada use beef tallow?
No. Our research indicates Quiznos Canada cooks with no deep fryer - subs are conveyor-toasted, so the PUFA comes from the cold line: canola-oil-based mayo, buttermilk ranch, honey mustard, alfredo, peppercorn and red wine vinaigrette (Canadian foodservice dressings are canola or canola/soy blends). Canadian allergen guide lists soybeans in the alfredo, ranch, honey mustard, honey french and honey bourbon dressings, so a soy-oil component is likely in several of them; Pretz Bites are baked, not fried, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Quiznos Canada seed oil free?
No. Our research indicates Quiznos Canada cooks with no deep fryer - subs are conveyor-toasted, so the PUFA comes from the cold line: canola-oil-based mayo, buttermilk ranch, honey mustard, alfredo, peppercorn and red wine vinaigrette (Canadian foodservice dressings are canola or canola/soy blends). Canadian allergen guide lists soybeans in the alfredo, ranch, honey mustard, honey french and honey bourbon dressings, so a soy-oil component is likely in several of them; Pretz Bites are baked, not fried, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Quiznos Canada?
Honey Bourbon Chicken Sub (Medium) is the lowest-PUFA item we analyzed at Quiznos Canada, at an estimated 1.8g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Quiznos Canada?
Beef & Swiss Melt Sub (Medium) is the highest-PUFA item we analyzed at Quiznos Canada, at an estimated 14.8g 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 Quiznos 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.