Port of Subs Seed Oil Report Card
Based on our menu research, 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.. Across the 155 menu items we analyzed, it averages 5.6g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
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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 |
What to Avoid at Port of Subs
| Item | PUFA |
|---|---|
| #17 Tuna Sub (24" X-Large) | 37.0g |
| Macaroni Salad (Large) | 30.6g |
| Chipotle Mayo | 25.2g |
| Sriracha Mayo | 23.4g |
| Macaroni Salad (Regular) | 21.0g |
Every Port of Subs item, ranked
All 155 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 |
| 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 |
| BBQ Chicken Melt (5" Small) | 0.8g |
| Chicken Melt (5" Small) | 0.8g |
| Buffalo Chicken Melt (5" Small) | 0.8g |
| Teriyaki Chicken Melt (5" Small) | 0.8g |
| Pastrami Melt (5" Small) | 0.8g |
| Grilled Chicken Spinach Salad | 0.9g |
| #13 Peppered Pastrami Turkey Swiss Sub (5" Small) | 0.9g |
| Grilled Chicken Salad | 1.0g |
| #9 Peppered Pastrami Swiss Sub (5" Small) | 1.0g |
| #7 Roast Beef Provolone Sub (8" Medium) | 1.1g |
| Pastrami Melt (8" Medium) | 1.1g |
| #14 Smoked Ham Swiss Sub (5" Small) | 1.1g |
| #2 Ham Turkey Provolone Sub (5" Small) | 1.2g |
| New York Steak Melt (5" Small) | 1.2g |
| Gourmet Grilled Cheese (5" Small) | 1.2g |
| Grilled Chicken Caesar Salad | 1.3g |
| #9 Peppered Pastrami Swiss Sub (8" Medium) | 1.3g |
| #10 Roasted Chicken Breast Sub (5" Small) | 1.4g |
| #18 Roast Beef Turkey Provolone Sub (5" Small) | 1.4g |
| #13 Peppered Pastrami Turkey Swiss Sub (8" Medium) | 1.4g |
| #18 Roast Beef Turkey Provolone Sub (12" Large) | 1.6g |
| Chicken Melt (8" Medium) | 1.6g |
| Buffalo Chicken Melt (8" Medium) | 1.6g |
| New York Steak Melt (8" Medium) | 1.6g |
| BBQ Chicken Melt (8" Medium) | 1.6g |
| #7 Roast Beef Provolone Sub (12" Large) | 1.6g |
| Teriyaki Chicken Melt (8" Medium) | 1.6g |
| #11 Ham American Cheese Sub (5" Small) | 1.6g |
| #5 Smoked Ham Turkey Cheddar Sub (5" Small) | 1.7g |
| Gourmet Grilled Cheese (8" Medium) | 1.7g |
| Pastrami Melt (12" Large) | 1.8g |
| #9 Peppered Pastrami Swiss Sub (12" Large) | 1.8g |
| #6 Vegetarian Sub (5" Small) | 1.8g |
| #8 Turkey Provolone Sub (5" Small) | 1.8g |
| #2 Ham Turkey Provolone Sub (8" Medium) | 1.9g |
| BBQ Chicken Melt (12" Large) | 2.0g |
| Teriyaki Chicken Melt (12" Large) | 2.0g |
| Chicken Melt (12" Large) | 2.0g |
| Buffalo Chicken Melt (12" Large) | 2.0g |
| #13 Peppered Pastrami Turkey Swiss Sub (12" Large) | 2.0g |
| All-American Club Hot Sub (5" Small) | 2.1g |
| Baked Lay's Original | 2.1g |
| #10 Roasted Chicken Breast Sub (8" Medium) | 2.1g |
| #8 Turkey Provolone Sub (8" Medium) | 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 |
| Baked Lay's BBQ | 2.4g |
| Gourmet Grilled Cheese (12" Large) | 2.4g |
| Chocolate Chip Cookie | 2.5g |
| Turkey Bacon Avocado Sub (8" Medium) | 2.6g |
| Smoked Ham Egg Cheese Breakfast (5" Small) | 2.6g |
| New York Steak Melt (12" Large) | 2.7g |
| #4 Ham Salami Provolone Sub (5" Small) | 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 |
| #18 Roast Beef Turkey Provolone Sub (24" X-Large) | 3.0g |
| All-American Club Hot Sub (8" Medium) | 3.0g |
| #1 Italian Sub (5" Small) | 3.0g |
| #11 Ham American Cheese Sub (12" Large) | 3.0g |
| #2 Ham Turkey Provolone Sub (12" Large) | 3.0g |
| #8 Turkey Provolone Sub (12" Large) | 3.1g |
| #10 Roasted Chicken Breast Sub (12" Large) | 3.1g |
| Sunchip Original | 3.2g |
| #7 Roast Beef Provolone Sub (24" X-Large) | 3.2g |
| #5 Smoked Ham Turkey Cheddar Sub (8" Medium) | 3.3g |
| Turkey Bacon Avocado Sub (5" Small) | 3.4g |
| Ultimate BLT Hot Sub (5" Small) | 3.6g |
| #13 Peppered Pastrami Turkey Swiss Sub (24" X-Large) | 3.8g |
| #9 Peppered Pastrami 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 |
| #5 Smoked Ham Turkey Cheddar Sub (12" Large) | 4.9g |
| Smoked Ham Egg Cheese Breakfast (8" Medium) | 5.0g |
| #1 Italian Sub (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 |
| #12 Salami Provolone Sub (8" Medium) | 5.5g |
| #3 Salami Turkey Provolone Sub (12" Large) | 5.5g |
| #15 Salami Pepperoni Provolone Sub (8" Medium) | 5.7g |
| Maui Onion Chips | 5.8g |
| Cheetos Original | 5.8g |
| Peppered Bacon Egg Cheese Breakfast (8" Medium) | 5.9g |
| #2 Ham Turkey Provolone Sub (24" X-Large) | 5.9g |
| #16 Roasted Chicken Pepperoni Pepperjack Sub (12" Large) | 6.0g |
| Ultimate BLT Hot Sub (8" Medium) | 6.1g |
| #10 Roasted Chicken Breast Sub (24" X-Large) | 6.3g |
| Miss Vickie's Smokehouse BBQ | 6.4g |
| Cheetos Crunchy Hot | 6.4g |
| #17 Tuna Sub (5" Small) | 6.4g |
| Miss Vickie's Sea Salt & Vinegar | 6.4g |
| Miss Vickie's Jalapeno | 6.4g |
| 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 |
| #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 |
| #6 Vegetarian Sub (24" X-Large) | 7.9g |
| Doritos Nacho Cheese | 8.1g |
| Lay's BBQ | 8.1g |
| Lay's Sour Cream & Onion | 8.7g |
| Ultimate BLT Hot Sub (12" Large) | 8.7g |
| Lay's Salt & Vinegar | 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 |
| Meatball Marinara Hot Sub (8" Medium) | 9.9g |
| #4 Ham Salami Provolone Sub (24" X-Large) | 9.9g |
| #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 |
| Brownie (Ghirardelli) | 11.3g |
| #16 Roasted Chicken Pepperoni Pepperjack Sub (24" X-Large) | 11.6g |
| #17 Tuna Sub (8" Medium) | 11.7g |
| Fritos | 12.0g |
| Potato Salad (Regular) | 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 |
| Potato Salad (Large) | 18.0g |
| #17 Tuna Sub (12" Large) | 18.3g |
| Sausage Egg Cheese Breakfast (12" Large) | 20.2g |
| Macaroni Salad (Regular) | 21.0g |
| Sriracha Mayo | 23.4g |
| Chipotle Mayo | 25.2g |
| 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: 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.. Across the 155 menu items we analyzed, it averages 5.6g 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 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., 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.