Subway Canada Seed Oil Report Card
Based on our menu research, Subway Canada cooks with: no deep frying; canola/soybean vegetable oil blend in bread, mayo, and ranch dressing (ranch ~30% canola oil). Across the 36 menu items we analyzed, it averages 3.5g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
Safest Orders at Subway 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: Veggie Delite 6-inch + Oatmeal Raisin Cookie + Bottled Water, 3.0g total
| Item | PUFA |
|---|---|
| Sweet Onion Teriyaki Sauce | 0.0g |
| Veggie Delite 6-inch | 1.0g |
| Turkey Breast Salad | 1.0g |
| Turkey Breast 6-inch | 2.0g |
| Black Forest Ham 6-inch | 2.0g |
What to Avoid at Subway Canada
| Item | PUFA |
|---|---|
| Tuna 6-inch | 9.0g |
| Spicy Italian 6-inch | 6.0g |
| Meatball Marinara 6-inch | 6.0g |
| Chicken Bacon Ranch 6-inch | 6.0g |
| Mayonnaise (sauce) | 6.0g |
Frequently asked
Does Subway Canada use seed oils?
Based on our menu research, Subway Canada cooks with: no deep frying; canola/soybean vegetable oil blend in bread, mayo, and ranch dressing (ranch ~30% canola oil). Across the 36 menu items we analyzed, it averages 3.5g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Subway Canada cook with?
Our research indicates: no deep frying; canola/soybean vegetable oil blend in bread, mayo, and ranch dressing (ranch ~30% canola oil). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway Canada use beef tallow?
No. Our research indicates Subway Canada cooks with no deep frying; canola/soybean vegetable oil blend in bread, mayo, and ranch dressing (ranch ~30% canola oil), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway Canada seed oil free?
No. Our research indicates Subway Canada cooks with no deep frying; canola/soybean vegetable oil blend in bread, mayo, and ranch dressing (ranch ~30% canola oil), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway Canada?
Sweet Onion Teriyaki Sauce is the lowest-PUFA item we analyzed at Subway Canada, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Canada?
Tuna 6-inch is the highest-PUFA item we analyzed at Subway 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. Curious why people avoid them? Read the evidence.
Compare other chains
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See where Subway 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.