Subway Canada Seed Oil Report Card
Based on our menu research, Subway Canada cooks with: vegetable oil blend and canola oil. Across the 116 menu items we analyzed, it averages 7.4g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
Eating at Subway Canada soon? Build your order in the app and see its seed oil total before you pay.
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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: Three Cheese Snackwich + Beef & Barley Soup + Bottled Water, 1.1g total
| Item | PUFA |
|---|---|
| Veggie Delite Salad | 0.5g |
| Sweet Onion Chicken Teriyaki 6-inch | 0.8g |
| Turkey Breast Salad | 0.8g |
| Black Forest Ham Salad | 1.0g |
| Three Cheese Snackwich | 1.1g |
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Build my orderWhat to Avoid at Subway Canada
| Item | PUFA |
|---|---|
| Classic Tuna Power Bowl | 26.0g |
| Sausage, Egg & Cheese Breakfast Wrap | 21.0g |
| Sausage, Egg & Cheese Breakfast 6-inch | 19.1g |
| Smashed Avocado & Turkey 6-inch | 17.4g |
| Bacon, Egg & Cheese Breakfast Wrap | 16.8g |
Around the world: Subway
Tuna Salad has 3.2g of PUFA in Austria but 11.0g in Canada. Same chain.
We have Subway in 31 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | Lay's Classic Chips | Tuna Salad | Veggie Delite Salad | Italian B.M.T. Salad | Veggie Delite Wrap | Sweet Onion Chicken Teriyaki 6-inch |
|---|---|---|---|---|---|---|---|
| Canada (this page) | vegetable oil | 4.0g | 11.0g | 0.5g | 5.0g | 9.4g | 0.8g |
| U.S. | Not disclosed | 8.7g | n/a | 0.5g | n/a | 4.3g | 2.7g |
| Antigua and Barbuda | Not disclosed | n/a | 6.0g | 0.5g | 2.0g | 3.0g | 1.5g |
| Aruba | Not disclosed | n/a | 5.5g | 0.5g | n/a | n/a | 2.0g |
| Australia | canola oil | n/a | n/a | n/a | n/a | n/a | 1.2g |
| Austria | Not disclosed | n/a | 3.2g | 0.3g | 2.8g | 1.9g | n/a |
| Bahamas | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | 2.0g |
| Bahrain | Not disclosed | n/a | n/a | n/a | n/a | 6.0g | n/a |
| Barbados | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | 2.0g |
| Curaçao | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | 2.0g |
| Finland | Not disclosed | n/a | n/a | n/a | n/a | 1.8g | n/a |
| Germany | Not disclosed | n/a | 3.2g | 0.3g | 2.8g | 1.9g | n/a |
| Grenada | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | 2.0g |
| Guam | Not disclosed | n/a | 11.0g | n/a | 5.0g | 4.0g | 1.5g |
| India | Not disclosed | n/a | 12.4g | 7.9g | n/a | 5.7g | n/a |
| Ireland | Not disclosed | n/a | n/a | 1.1g | 3.6g | 3.0g | n/a |
| Jordan | Not disclosed | n/a | 7.0g | n/a | n/a | n/a | n/a |
| Netherlands | Not disclosed | n/a | n/a | n/a | n/a | 1.8g | n/a |
| New Zealand | Not disclosed | n/a | n/a | n/a | n/a | n/a | 2.0g |
| Northern Mariana Islands | Not disclosed | n/a | 11.0g | n/a | 5.0g | 4.0g | 1.5g |
| Pakistan | Not disclosed | n/a | 7.0g | 0.5g | n/a | n/a | n/a |
| Poland | rapeseed oil | n/a | n/a | n/a | n/a | n/a | n/a |
| Saint Kitts and Nevis | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | 2.0g |
| Saint Lucia | Not disclosed | n/a | 6.0g | 0.5g | 2.0g | 3.0g | 1.5g |
| Saint Vincent and the Grenadines | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | 2.0g |
| Singapore | Not disclosed | n/a | n/a | 1.1g | 10.4g | 3.9g | n/a |
| Sint Maarten | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | 2.0g |
| Sweden | Not disclosed | n/a | n/a | n/a | n/a | 1.9g | n/a |
| Trinidad and Tobago | Not disclosed | n/a | 6.0g | 0.5g | 2.0g | 3.0g | n/a |
| U.S. Virgin Islands | Not disclosed | n/a | 12.0g | 0.5g | 4.0g | n/a | 3.0g |
| UK | rapeseed oil | n/a | 3.2g | 1.1g | 3.6g | 1.9g | n/a |
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 Subway Canada item, ranked
All 116 items we have for Subway Canada, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Sweet Onion Teriyaki Sauce | 0.0g |
| Bottled Water | 0.0g |
| Beef & Barley Soup | 0.0g |
| Barrel Bourbon BBQ Sauce | 0.0g |
| Hot Honey (sauce) | 0.0g |
| Mini White Chip Macadamia Nut Cookie | 0.2g |
| Mini Chocolate Chunk Cookie | 0.4g |
| Mini Chocolate Chip M&M Cookie | 0.4g |
| Chicken Noodle Soup | 0.5g |
| Veggie Delite Salad | 0.5g |
| Chocolate Chip M&M Cookie | 0.6g |
| Sweet Onion Chicken Teriyaki 6-inch | 0.8g |
| Turkey Breast Salad | 0.8g |
| Double Chocolate Cookie | 0.8g |
| Loaded Baked Potato Soup | 0.8g |
| Oatmeal Raisin Cookie | 0.9g |
| Chocolate Chunk Cookie | 1.0g |
| Black Forest Ham Salad | 1.0g |
| Three Cheese Snackwich | 1.1g |
| White Chip Macadamia Nut Cookie | 1.1g |
| Rotisserie-Style Chicken Salad | 1.5g |
| Sweet Onion Chicken Teriyaki Salad | 1.5g |
| Fiesta Beans & Corn Side Salad | 1.6g |
| Cream of Broccoli Soup | 1.6g |
| Meatball Marinara 6-inch | 2.0g |
| Cream of Mushroom Soup | 2.0g |
| Fresh Fit Sweet Onion Chicken Teriyaki 6-inch | 2.0g |
| Steak & Cheese Salad | 2.0g |
| Nashville-Style Hot Sauce | 2.1g |
| Subway Club 6-inch | 3.0g |
| Smoky Honey Mustard Sauce | 3.0g |
| Chicken Caesar Wrap | 4.0g |
| Chicken Bacon Ranch Salad | 4.0g |
| Lay's Classic Chips | 4.0g |
| Meatball Marinara Salad | 4.0g |
| Chipotle Southwest Sauce | 4.2g |
| Bourbon BBQ Steak & Cheddar 6-inch | 4.2g |
| Pizza Sub Melt 6-inch | 4.2g |
| Great Canadian Club 6-inch | 4.2g |
| Garlic Aioli Sauce | 4.2g |
| Sweet Onion Teriyaki Wrap | 4.4g |
| Veggie Patty Salad | 4.5g |
| Potato Rings (4) | 4.6g |
| Classic Sweet Onion Chicken Teriyaki Power Bowl | 4.7g |
| Teriyaki Crunch 6-inch | 4.7g |
| Peppercorn Ranch Sauce | 4.8g |
| House Sandwich Sauce | 4.9g |
| Steak, Egg & Cheese Breakfast 6-inch | 5.0g |
| Sun Chips Harvest Cheddar | 5.0g |
| Doritos Nacho Cheese Chips | 5.0g |
| Italian B.M.T. Salad | 5.0g |
| Cold Cut Combo Salad | 5.5g |
| Pizza Sub Melt Salad | 5.5g |
| Fresh Fit Steak & Cheese 6-inch | 5.7g |
| Spicy Italian 6-inch | 6.0g |
| Egg & Cheese Breakfast Ciabatta | 6.3g |
| Mayonnaise (sauce) | 6.6g |
| Ham, Egg & Cheese Breakfast Ciabatta | 6.7g |
| Sausage & Cheese Breakfast Ciabatta | 6.9g |
| Bacon, Egg & Cheese Breakfast Ciabatta | 7.2g |
| BLT Snackwich | 7.2g |
| Veggie Delite 6-inch | 7.4g |
| Bourbon BBQ Steak & Cheddar Power Bowl | 7.4g |
| Meatball Marinara Wrap | 7.7g |
| Honey Mustard Ham Snackwich | 7.8g |
| Grilled Chicken 6-inch | 8.2g |
| B.L.T. 6-inch | 8.5g |
| Sausage, Egg & Cheese Breakfast Ciabatta | 8.6g |
| Pizza Sub Wrap | 8.8g |
| Turkey Breast 6-inch | 9.0g |
| Black Forest Ham 6-inch | 9.0g |
| Rotisserie-Style Chicken 6-inch | 9.0g |
| Chicken Rancher 6-inch | 9.0g |
| Steak & Cheese 6-inch | 9.0g |
| Turkey Ranch Snackwich | 9.0g |
| Fresh Fit Turkey Breast 6-inch | 9.1g |
| Veggie Delite Wrap | 9.4g |
| Steak'n Bacon 6-inch | 9.6g |
| Fresh Fit Rotisserie-Style Chicken 6-inch | 9.7g |
| Italian B.M.T. 6-inch | 9.9g |
| Grilled Chicken Wrap | 9.9g |
| Black Forest Ham Wrap | 10.5g |
| Rotisserie-Style Chicken Wrap | 10.5g |
| Steak & Cheese Wrap | 10.5g |
| Turkey Breast Wrap | 10.5g |
| Nashville-Style Hot Chicken 6-inch | 10.9g |
| Bourbon Brisket 6-inch | 11.0g |
| Tuna Salad | 11.0g |
| The Big Veggie 6-inch | 11.3g |
| Cold Cut Combo 6-inch | 11.6g |
| Sausage & Cheese Breakfast 6-inch | 12.2g |
| Bacon, Egg & Cheese Breakfast 6-inch | 12.4g |
| Classic Steak Power Bowl | 12.5g |
| B.L.T. Wrap | 12.7g |
| Egg & Cheese Breakfast 6-inch | 13.1g |
| Classic Grilled Chicken Power Bowl | 13.2g |
| Smashed Avocado & Turkey Power Bowl | 13.4g |
| Veggie Patty Wrap | 13.8g |
| Ham, Egg & Cheese Breakfast 6-inch | 14.0g |
| Veggie Patty 6-inch | 14.3g |
| Tuna Wrap | 14.3g |
| Tuna 6-inch | 14.8g |
| Classic Rotisserie-Style Chicken Power Bowl | 14.8g |
| Italian B.M.T. Wrap | 14.9g |
| Cold Cut Combo Wrap | 15.4g |
| Fresh Fit Tuna 6-inch | 15.5g |
| Sausage & Cheese Breakfast Wrap | 15.6g |
| Southwest Steak & Avocado Power Bowl | 15.9g |
| Egg & Cheese Breakfast Wrap | 16.2g |
| Classic Veggie Delite Power Bowl | 16.3g |
| Bacon, Egg & Cheese Breakfast Wrap | 16.8g |
| Ham, Egg & Cheese Breakfast Wrap | 16.8g |
| Smashed Avocado & Turkey 6-inch | 17.4g |
| Sausage, Egg & Cheese Breakfast 6-inch | 19.1g |
| Sausage, Egg & Cheese Breakfast Wrap | 21.0g |
| Classic Tuna Power Bowl | 26.0g |
Frequently asked
Does Subway Canada use seed oils?
Based on our menu research, Subway Canada cooks with: vegetable oil blend and canola oil. Across the 116 menu items we analyzed, it averages 7.4g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Subway Canada cook with?
Our research indicates: Only the Potato Rings are deep fried, in a vegetable oil blend (canola and/or soybean and/or cottonseed and/or sunflower and/or corn). Soybean oil alone in the Mayonnaise, Chipotle Southwest, Peppercorn Ranch and Smoky Honey Mustard; canola in the egg patty, grilled and rotisserie chicken, wraps, gluten-free bread, veggie patty, garlic puree and Fiesta Beans & Corn; palm shortening in the Italian white bread and in every cookie; multigrain and flatbread soybean; ciabatta extra virgin olive oil. Updated 2026-10-02 from Subway Canada's own ingredient guide CAN_ingredients_ENG_9-18-26.pdf (the June 2026 guide named no canola). 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 vegetable oil blend and 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 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 Subway Canada?
Veggie Delite Salad is the lowest-PUFA item we analyzed at Subway Canada, at an estimated 0.5g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Canada?
Classic Tuna Power Bowl is the highest-PUFA item we analyzed at Subway Canada, at an estimated 26.0g 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 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.