Quiznos Seed Oil Report Card
Based on our menu research, Quiznos cooks with: soybean oil. Across the 91 menu items we analyzed, it averages 12.2g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Quiznos fry in? The full answer
Eating at Quiznos soon? Build your order in the app and see its seed oil total before you pay.
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Safest Orders at Quiznos
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: Ham & Swiss Zlider + Bottled Water, 3.0g total
| Item | PUFA |
|---|---|
| Garden Salad | 3.0g |
| Ham & Swiss Zlider | 3.0g |
| Chipotle Chicken Zlider | 4.0g |
| Italiano Zlider | 4.0g |
| Bistro Melt Zlider | 4.0g |
Build your Quiznos order
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Build my orderWhat to Avoid at Quiznos
| Item | PUFA |
|---|---|
| Peppercorn Steak Large | 37.7g |
| Chipotle Steak & Cheddar Large | 36.1g |
| Southwest Chicken Large | 35.0g |
| Chicken Carbonara Large | 34.0g |
| Veggie Guacamole Large | 29.3g |
Around the world: Quiznos
Chocolate Chunk Cookie has 2.5g of PUFA in Canada but 5.0g in the US. Same chain. Why not here?
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 item, ranked
All 91 items we have for Quiznos, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Raspberry Lemonade (20 oz) | 0.0g |
| Raspberry Lemonade (32 oz) | 0.0g |
| Au Jus | 0.5g |
| Triple Cheese Melt Kids Meal | 1.7g |
| Broccoli Cheddar Soup (cup) | 3.0g |
| Garden Salad | 3.0g |
| Brownie | 3.0g |
| Ham & Swiss Zlider | 3.0g |
| Ham & Cheese Kids Meal | 4.0g |
| Turkey & Cheese Kids Meal | 4.0g |
| Chipotle Chicken Zlider | 4.0g |
| Italiano Zlider | 4.0g |
| Bistro Melt Zlider | 4.0g |
| Spicy Monterey Small | 4.3g |
| Black Angus Steakhouse Small | 4.4g |
| Queso Philly Sub Small | 4.4g |
| Ultimate Turkey Club Small | 4.5g |
| Honey Bacon Club Small | 4.5g |
| Caesar Salad | 5.0g |
| Chocolate Chunk Cookie | 5.0g |
| Tuna Melt Small | 5.1g |
| Lobster Classic Small | 5.1g |
| Baja Chicken Small | 5.4g |
| Chipotle Turkey Small | 5.7g |
| Veggie Sub (regular) | 6.0g |
| Traditional Sub Small | 6.0g |
| French Dip Small | 6.2g |
| Oatmeal Raisin Cookie | 6.5g |
| Chicken Caesar Salad | 7.0g |
| Honey Mustard Chicken Small | 7.1g |
| Turkey Bacon Guacamole Small | 7.5g |
| Honey Bourbon Chicken Sub (regular) | 8.0g |
| Turkey Ranch & Swiss Small | 8.2g |
| Honey Bacon Club Regular | 8.2g |
| Queso Philly Sub Regular | 8.3g |
| Mesquite Chicken Small | 8.5g |
| Spicy Monterey Sub (regular) | 8.6g |
| Classic Tots | 8.7g |
| Lay's Classic Chips | 8.7g |
| Ultimate Turkey Club Regular | 9.0g |
| Lobster Classic Regular | 9.0g |
| Black Angus Steakhouse Regular | 9.1g |
| Tuna Melt Sub (regular) | 9.4g |
| Mesquite Chicken Sammie | 9.4g |
| Classic Italian Sub Small | 9.8g |
| Veggie Guacamole Small | 9.8g |
| Classic Italian Sammie | 9.8g |
| Bacon Jalapeno Cheddar Loaded Tots | 10.2g |
| Chicken Carbonara Small | 10.5g |
| Southwest Chicken Small | 10.9g |
| Chipotle Steak & Cheddar Small | 11.7g |
| Ultimate Turkey Club Large | 11.8g |
| Prime Rib & Peppercorn Sub (regular) | 12.0g |
| Peppercorn Steak Small | 12.0g |
| Spicy Monterey Large | 12.3g |
| Queso Philly Sub Large | 12.3g |
| Honey Bacon Club Large | 12.7g |
| Traditional Sub Regular | 12.8g |
| French Dip Regular | 12.8g |
| Chipotle Turkey Regular | 12.9g |
| Baja Chicken Sub (regular) | 13.3g |
| Black Angus Steakhouse Large | 13.5g |
| Tuna Melt Large | 14.4g |
| Honey Mustard Chicken Regular | 16.8g |
| Turkey Bacon Guacamole Regular | 16.9g |
| Baja Chicken Large | 17.1g |
| Chipotle Turkey Large | 17.6g |
| Turkey Ranch & Swiss Sub (regular) | 17.7g |
| Traditional Sub Large | 17.8g |
| Apple Harvest Chicken Salad | 18.0g |
| Chef Salad | 18.5g |
| French Dip Large | 18.7g |
| Mesquite Chicken Sub (regular) | 18.8g |
| Classic Italian Sub (regular) | 19.6g |
| Veggie Guacamole Regular | 19.9g |
| Classic Italian Salad | 21.4g |
| Turkey Bacon Guacamole Large | 23.5g |
| Honey Mustard Chicken Large | 23.8g |
| Turkey Ranch & Swiss Large | 24.3g |
| Chicken Carbonara Sub (regular) | 24.4g |
| Mesquite Chicken Large | 24.5g |
| Chipotle Steak & Cheddar Regular | 24.9g |
| Southwest Chicken Regular | 25.7g |
| Peppercorn Steak Regular | 27.9g |
| Classic Italian Sub Large | 28.6g |
| Veggie Guacamole Large | 29.3g |
| Chicken Carbonara Large | 34.0g |
| Southwest Chicken Large | 35.0g |
| Chipotle Steak & Cheddar Large | 36.1g |
| Peppercorn Steak Large | 37.7g |
Frequently asked
Does Quiznos use seed oils?
Based on our menu research, Quiznos cooks with: soybean oil. Across the 91 menu items we analyzed, it averages 12.2g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Quiznos cook with?
Our research indicates: Soybean oil (toaster oven finish, mayo-based sauces, bread oils). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Quiznos use beef tallow?
No. Our research indicates Quiznos cooks with soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Quiznos seed oil free?
No. Our research indicates Quiznos cooks with soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Quiznos?
Garden Salad is the lowest-PUFA item we analyzed at Quiznos, at an estimated 3.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Quiznos?
Peppercorn Steak Large is the highest-PUFA item we analyzed at Quiznos, at an estimated 37.7g 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 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.