Port of Subs Seed Oil Report Card
Based on our menu research, Port of Subs cooks with: olive oil. Across the 246 menu items we analyzed, it averages 5.4g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Port of Subs fry in? The full answer
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Safest Orders at Port of Subs
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.
| Item | PUFA |
|---|---|
| Spinach Salad | 0.1g |
| Garden Salad | 0.2g |
| Caesar Salad | 0.6g |
| Chef Salad | 0.7g |
| #7 Roast Beef Provolone Sub (5" Small) | 0.7g |
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Build my orderWhat to Avoid at Port of Subs
| Item | PUFA |
|---|---|
| #17 Tuna Sub (24" X-Large) | 37.0g |
| Macaroni Salad (Large) | 30.6g |
| Grilled Chicken Cordon Bleu Sub (12" Large) | 29.2g |
| Chipotle Mayo | 25.2g |
| Sriracha Mayo | 23.4g |
Every Port of Subs item, ranked
All 246 items we have for Port of Subs, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Fruit Punch Pouch | 0.0g |
| Dasani Water Bottle | 0.0g |
| Orange Juice Bottle | 0.0g |
| Vitamin Water Power-C | 0.0g |
| Apple Juice Bottle | 0.0g |
| Sprite Bottle | 0.0g |
| Coca-Cola Bottle | 0.0g |
| Coke Zero Bottle | 0.0g |
| Diet Coke Bottle | 0.0g |
| Spinach Salad | 0.1g |
| Garden Salad | 0.2g |
| Caesar Salad | 0.6g |
| Kids Ham & American | 0.6g |
| Chef Salad | 0.7g |
| #7 Roast Beef Provolone Sub (5" Small) | 0.7g |
| Chicken Melt (5" Small) | 0.8g |
| Teriyaki Chicken Melt (5" Small) | 0.8g |
| Buffalo Chicken Melt (5" Small) | 0.8g |
| BBQ Chicken Melt (5" Small) | 0.8g |
| Pastrami Melt (5" Small) | 0.8g |
| Kids Turkey & American | 0.8g |
| Grilled Chicken Spinach Salad | 0.9g |
| #13 Peppered Pastrami Turkey Swiss Sub (5" Small) | 0.9g |
| #10 Roasted Chicken Breast Sub (Lettuce Wrap) | 0.9g |
| #18 Roast Beef Turkey Provolone Sub (Lettuce Wrap) | 0.9g |
| #10 Roasted Chicken Breast Sub (Salad) | 0.9g |
| #2 Ham Turkey Provolone Sub (Lettuce Wrap) | 0.9g |
| #8 Turkey Provolone Sub (Salad) | 0.9g |
| #2 Ham Turkey Provolone Sub (Salad) | 0.9g |
| #18 Roast Beef Turkey Provolone Sub (Salad) | 0.9g |
| Grilled Chicken Salad | 1.0g |
| #9 Peppered Pastrami Swiss Sub (5" Small) | 1.0g |
| #8 Turkey Provolone Sub (Lettuce Wrap) | 1.0g |
| #7 Roast Beef Provolone Sub (Lettuce Wrap) | 1.0g |
| #7 Roast Beef Provolone Sub (Salad) | 1.0g |
| #7 Roast Beef Provolone Sub (8" Medium) | 1.1g |
| #14 Smoked Ham Swiss Sub (5" Small) | 1.1g |
| Pastrami Melt (8" Medium) | 1.1g |
| #11 Ham American Cheese Sub (Lettuce Wrap) | 1.1g |
| #11 Ham American Cheese Sub (Salad) | 1.1g |
| #2 Ham Turkey Provolone Sub (5" Small) | 1.2g |
| Gourmet Grilled Cheese (5" Small) | 1.2g |
| New York Steak Melt (5" Small) | 1.2g |
| Kids Grilled Cheese | 1.2g |
| Kids Salami & American | 1.2g |
| Grilled Chicken Caesar Salad | 1.3g |
| #9 Peppered Pastrami Swiss Sub (8" Medium) | 1.3g |
| #5 Smoked Ham Turkey Cheddar Sub (Salad) | 1.3g |
| #9 Peppered Pastrami Swiss Sub (Salad) | 1.3g |
| #13 Peppered Pastrami Turkey Swiss Sub (Lettuce Wrap) | 1.3g |
| #13 Peppered Pastrami Turkey Swiss Sub (Salad) | 1.3g |
| #9 Peppered Pastrami Swiss Sub (Lettuce Wrap) | 1.3g |
| #5 Smoked Ham Turkey Cheddar Sub (Lettuce Wrap) | 1.3g |
| #10 Roasted Chicken Breast Sub (5" Small) | 1.4g |
| #13 Peppered Pastrami Turkey Swiss Sub (8" Medium) | 1.4g |
| #18 Roast Beef Turkey Provolone Sub (5" Small) | 1.4g |
| Pulled Pork Melt (5" Small) | 1.5g |
| #7 Roast Beef Provolone Sub (12" Large) | 1.6g |
| #11 Ham American Cheese Sub (5" Small) | 1.6g |
| #18 Roast Beef Turkey Provolone Sub (12" Large) | 1.6g |
| Chicken Melt (8" Medium) | 1.6g |
| Teriyaki Chicken Melt (8" Medium) | 1.6g |
| Buffalo Chicken Melt (8" Medium) | 1.6g |
| BBQ Chicken Melt (8" Medium) | 1.6g |
| New York Steak Melt (8" Medium) | 1.6g |
| #14 Smoked Ham Swiss Sub (Salad) | 1.6g |
| #14 Smoked Ham Swiss Sub (Lettuce Wrap) | 1.6g |
| Pastrami Melt (Wrap) | 1.6g |
| #5 Smoked Ham Turkey Cheddar Sub (5" Small) | 1.7g |
| Gourmet Grilled Cheese (8" Medium) | 1.7g |
| Pulled Pork Melt (8" Medium) | 1.7g |
| #6 Vegetarian Sub (5" Small) | 1.8g |
| #8 Turkey Provolone Sub (5" Small) | 1.8g |
| #9 Peppered Pastrami Swiss Sub (12" Large) | 1.8g |
| Pastrami Melt (12" Large) | 1.8g |
| #2 Ham Turkey Provolone Sub (8" Medium) | 1.9g |
| #13 Peppered Pastrami Turkey Swiss Sub (12" Large) | 2.0g |
| Chicken Melt (12" Large) | 2.0g |
| Teriyaki Chicken Melt (12" Large) | 2.0g |
| Buffalo Chicken Melt (12" Large) | 2.0g |
| BBQ Chicken Melt (12" Large) | 2.0g |
| #8 Turkey Provolone Sub (8" Medium) | 2.1g |
| #10 Roasted Chicken Breast Sub (8" Medium) | 2.1g |
| All-American Club Hot Sub (5" Small) | 2.1g |
| Baked Lay's Original | 2.1g |
| #9 Peppered Pastrami Swiss Sub (Wrap) | 2.1g |
| #13 Peppered Pastrami Turkey Swiss Sub (Wrap) | 2.1g |
| Oatmeal Raisin Cookie | 2.2g |
| #11 Ham American Cheese Sub (8" Medium) | 2.2g |
| #18 Roast Beef Turkey Provolone Sub (8" Medium) | 2.3g |
| #16 Roasted Chicken Pepperoni Pepperjack Sub (5" Small) | 2.4g |
| Gourmet Grilled Cheese (12" Large) | 2.4g |
| Baked Lay's BBQ | 2.4g |
| #14 Smoked Ham Swiss Sub (Wrap) | 2.4g |
| #6 Vegetarian Sub (Salad) | 2.4g |
| Pilgrim Sub (5" Small) | 2.4g |
| Chocolate Chip Cookie | 2.5g |
| Turkey Bacon Avocado Sub (8" Medium) | 2.6g |
| Smoked Ham Egg Cheese Breakfast (5" Small) | 2.6g |
| #6 Vegetarian Sub (Lettuce Wrap) | 2.6g |
| #4 Ham Salami Provolone Sub (5" Small) | 2.7g |
| New York Steak Melt (12" Large) | 2.7g |
| #6 Vegetarian Sub (8" Medium) | 2.8g |
| White Chocolate Macadamia Nut Cookie | 2.9g |
| #3 Salami Turkey Provolone Sub (5" Small) | 2.9g |
| Sunchip Garden Salsa | 2.9g |
| Sunchip Harvest Cheddar | 2.9g |
| #1 Italian Sub (5" Small) | 3.0g |
| #2 Ham Turkey Provolone Sub (12" Large) | 3.0g |
| #11 Ham American Cheese Sub (12" Large) | 3.0g |
| #18 Roast Beef Turkey Provolone Sub (24" X-Large) | 3.0g |
| All-American Club Hot Sub (8" Medium) | 3.0g |
| #8 Turkey Provolone Sub (12" Large) | 3.1g |
| #10 Roasted Chicken Breast Sub (12" Large) | 3.1g |
| #7 Roast Beef Provolone Sub (24" X-Large) | 3.2g |
| Sunchip Original | 3.2g |
| #5 Smoked Ham Turkey Cheddar Sub (8" Medium) | 3.3g |
| #6 Vegetarian Sub (Wrap) | 3.3g |
| Turkey Bacon Avocado Sub (5" Small) | 3.4g |
| Pilgrim Sub (8" Medium) | 3.4g |
| Pulled Pork Melt (12" Large) | 3.5g |
| Ultimate BLT Hot Sub (5" Small) | 3.6g |
| #9 Peppered Pastrami Swiss Sub (24" X-Large) | 3.8g |
| #13 Peppered Pastrami Turkey Swiss Sub (24" X-Large) | 3.8g |
| #6 Vegetarian Sub (12" Large) | 3.9g |
| #12 Salami Provolone Sub (5" Small) | 3.9g |
| #4 Ham Salami Provolone Sub (8" Medium) | 4.0g |
| #16 Roasted Chicken Pepperoni Pepperjack Sub (8" Medium) | 4.0g |
| #14 Smoked Ham Swiss Sub (8" Medium) | 4.1g |
| Peppered Bacon Egg Cheese Breakfast (5" Small) | 4.1g |
| #3 Salami Turkey Provolone Sub (8" Medium) | 4.2g |
| All-American Club Hot Sub (12" Large) | 4.3g |
| #15 Salami Pepperoni Provolone Sub (5" Small) | 4.4g |
| #3 Salami Turkey Provolone Sub (Salad) | 4.4g |
| Buffalo Chicken Melt (Wrap) | 4.4g |
| Teriyaki Chicken Melt (Wrap) | 4.4g |
| Chicken Melt (Wrap) | 4.4g |
| #3 Salami Turkey Provolone Sub (Lettuce Wrap) | 4.4g |
| BBQ Chicken Melt (Wrap) | 4.4g |
| #4 Ham Salami Provolone Sub (Lettuce Wrap) | 4.6g |
| #4 Ham Salami Provolone Sub (Salad) | 4.6g |
| #16 Roasted Chicken Pepperoni Pepperjack Sub (Salad) | 4.8g |
| #16 Roasted Chicken Pepperoni Pepperjack Sub (Lettuce Wrap) | 4.8g |
| Gourmet Grilled Cheese (Wrap) | 4.8g |
| #5 Smoked Ham Turkey Cheddar Sub (12" Large) | 4.9g |
| #1 Italian Sub (8" Medium) | 5.0g |
| Smoked Ham Egg Cheese Breakfast (8" Medium) | 5.0g |
| #4 Ham Salami Provolone Sub (12" Large) | 5.3g |
| Meatball Marinara Hot Sub (5" Small) | 5.3g |
| #14 Smoked Ham Swiss Sub (12" Large) | 5.4g |
| Pilgrim Sub (12" Large) | 5.4g |
| #3 Salami Turkey Provolone Sub (12" Large) | 5.5g |
| #12 Salami Provolone Sub (8" Medium) | 5.5g |
| Pulled Pork Melt (Wrap) | 5.5g |
| #15 Salami Pepperoni Provolone Sub (8" Medium) | 5.7g |
| Cheetos Original | 5.8g |
| Maui Onion Chips | 5.8g |
| #2 Ham Turkey Provolone Sub (24" X-Large) | 5.9g |
| Peppered Bacon Egg Cheese Breakfast (8" Medium) | 5.9g |
| #1 Italian Sub (Salad) | 5.9g |
| #12 Salami Provolone Sub (Salad) | 5.9g |
| #1 Italian Sub (Lettuce Wrap) | 5.9g |
| #16 Roasted Chicken Pepperoni Pepperjack Sub (12" Large) | 6.0g |
| Ultimate BLT Hot Sub (8" Medium) | 6.1g |
| #12 Salami Provolone Sub (Lettuce Wrap) | 6.1g |
| #10 Roasted Chicken Breast Sub (24" X-Large) | 6.3g |
| #3 Salami Turkey Provolone Sub (Wrap) | 6.3g |
| #15 Salami Pepperoni Provolone Sub (Salad) | 6.3g |
| #17 Tuna Sub (5" Small) | 6.4g |
| Cheetos Crunchy Hot | 6.4g |
| Miss Vickie's Jalapeno | 6.4g |
| Miss Vickie's Sea Salt & Vinegar | 6.4g |
| Miss Vickie's Smokehouse BBQ | 6.4g |
| #4 Ham Salami Provolone Sub (Wrap) | 6.5g |
| #15 Salami Pepperoni Provolone Sub (Lettuce Wrap) | 6.5g |
| Mayo and Mustard Mix | 6.6g |
| #8 Turkey Provolone Sub (24" X-Large) | 6.7g |
| #11 Ham American Cheese Sub (24" X-Large) | 6.7g |
| #16 Roasted Chicken Pepperoni Pepperjack Sub (Wrap) | 6.7g |
| #1 Italian Sub (12" Large) | 6.8g |
| #12 Salami Provolone Sub (12" Large) | 6.8g |
| Turkey Bacon Avocado Sub (12" Large) | 7.0g |
| Smoked Ham Egg Cheese Breakfast (12" Large) | 7.3g |
| Doritos Cool Ranch | 7.5g |
| #15 Salami Pepperoni Provolone Sub (12" Large) | 7.6g |
| All-American Club Hot Sub (Wrap) | 7.7g |
| #12 Salami Provolone Sub (Wrap) | 7.8g |
| #1 Italian Sub (Wrap) | 7.8g |
| Ultimate BLT Hot Sub (Wrap) | 7.8g |
| #6 Vegetarian Sub (24" X-Large) | 7.9g |
| Doritos Nacho Cheese | 8.1g |
| Lay's BBQ | 8.1g |
| Smoked Ham Egg Cheese Breakfast (Wrap) | 8.1g |
| #15 Salami Pepperoni Provolone Sub (Wrap) | 8.2g |
| Ultimate BLT Hot Sub (12" Large) | 8.7g |
| Lay's Salt & Vinegar | 8.7g |
| Lay's Sour Cream & Onion | 8.7g |
| Ruffles Cheddar Sour Cream | 8.7g |
| Peppered Bacon Egg Cheese Breakfast (12" Large) | 9.2g |
| Lay's Classic | 9.3g |
| Turkey Bacon Ranch Wrap | 9.5g |
| Sausage Egg Cheese Breakfast (5" Small) | 9.5g |
| #5 Smoked Ham Turkey Cheddar Sub (24" X-Large) | 9.8g |
| #4 Ham Salami Provolone Sub (24" X-Large) | 9.9g |
| Meatball Marinara Hot Sub (8" Medium) | 9.9g |
| #8 Turkey Provolone Sub (Wrap) | 10.0g |
| #10 Roasted Chicken Breast Sub (Wrap) | 10.0g |
| Peppered Bacon Egg Cheese Breakfast (Wrap) | 10.1g |
| Grilled Chicken Cordon Bleu Sub (5" Small) | 10.2g |
| #2 Ham Turkey Provolone Sub (Wrap) | 10.5g |
| Turkey Bacon Avocado Sub (Wrap) | 10.6g |
| #14 Smoked Ham Swiss Sub (24" X-Large) | 10.7g |
| Tuna Salad Bowl | 10.8g |
| #3 Salami Turkey Provolone Sub (24" X-Large) | 10.9g |
| Grilled Chicken Caesar Wrap | 11.0g |
| 4x4 Brookie | 11.0g |
| #18 Roast Beef Turkey Provolone Sub (Wrap) | 11.0g |
| Brownie (Ghirardelli) | 11.3g |
| Meatball Marinara Hot Sub (Wrap) | 11.5g |
| #16 Roasted Chicken Pepperoni Pepperjack Sub (24" X-Large) | 11.6g |
| #17 Tuna Sub (8" Medium) | 11.7g |
| Potato Salad (Regular) | 12.0g |
| Fritos | 12.0g |
| #5 Smoked Ham Turkey Cheddar Sub (Wrap) | 12.0g |
| #7 Roast Beef Provolone Sub (Wrap) | 12.0g |
| #11 Ham American Cheese Sub (Wrap) | 12.0g |
| #12 Salami Provolone Sub (24" X-Large) | 13.1g |
| #1 Italian Sub (24" X-Large) | 13.7g |
| Meatball Marinara Hot Sub (12" Large) | 14.7g |
| Sausage Egg Cheese Breakfast (8" Medium) | 14.9g |
| #15 Salami Pepperoni Provolone Sub (24" X-Large) | 15.2g |
| #17 Tuna Sub (Lettuce Wrap) | 15.6g |
| #17 Tuna Sub (Salad) | 15.6g |
| Sausage Egg Cheese Breakfast (Wrap) | 16.4g |
| Potato Salad (Large) | 18.0g |
| #17 Tuna Sub (12" Large) | 18.3g |
| Grilled Chicken Cordon Bleu Sub (8" Medium) | 19.1g |
| Sausage Egg Cheese Breakfast (12" Large) | 20.2g |
| Macaroni Salad (Regular) | 21.0g |
| #17 Tuna Sub (Wrap) | 21.0g |
| Sriracha Mayo | 23.4g |
| Chipotle Mayo | 25.2g |
| Grilled Chicken Cordon Bleu Sub (12" Large) | 29.2g |
| Macaroni Salad (Large) | 30.6g |
| #17 Tuna Sub (24" X-Large) | 37.0g |
Frequently asked
Does Port of Subs use seed oils?
Based on our menu research, Port of Subs cooks with: olive oil. Across the 246 menu items we analyzed, it averages 5.4g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Port of Subs cook with?
Our research indicates: The oil-and-vinegar dressing on every classic sub is pomace olive oil (ingredient statement on the chain's own nutrition portal, July 2026: refined olive pomace oil, extra virgin olive oil, red wine vinegar). Soybean oil is the base of the mayonnaise, ranch, Caesar and honey mustard, and the bread is made with interesterified and hydrogenated soybean-oil shortening. Nothing is fried. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Port of Subs use beef tallow?
No. Our research indicates Port of Subs cooks with olive oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Port of Subs seed oil free?
No. Our research indicates Port of Subs cooks with The oil-and-vinegar dressing on every classic sub is pomace olive oil (ingredient statement on the chain's own nutrition portal, July 2026: refined olive pomace oil, extra virgin olive oil, red wine vinegar). Soybean oil is the base of the mayonnaise, ranch, Caesar and honey mustard, and the bread is made with interesterified and hydrogenated soybean-oil shortening. Nothing is fried, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Port of Subs?
Spinach Salad is the lowest-PUFA item we analyzed at Port of Subs, at an estimated 0.1g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Port of Subs?
#17 Tuna Sub (24" X-Large) is the highest-PUFA item we analyzed at Port of Subs, at an estimated 37.0g 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 Port of Subs 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.