Subway Seed Oil Report Card
Based on our menu research, Subway cooks with: no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings. Across the 231 menu items we analyzed, it averages 9.8g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Subway fry in? The full answer
Compare Subway with: Firehouse Subs · Jersey Mike's · Jimmy John's
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Safest Orders at Subway
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 |
|---|---|
| Veggie Delite Salad | 0.5g |
| Sweet Onion Teriyaki Salad | 1.3g |
| Seasoned Steak & Smashed Avocado (6-inch) | 1.7g |
| Sweet Onion Teriyaki Protein Bowl | 1.8g |
| Veggie Delite (6") | 2.0g |
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Build my orderWhat to Avoid at Subway
| Item | PUFA |
|---|---|
| Tuna Wrap | 33.4g |
| Tuna (Footlong) | 30.4g |
| Tuna Protein Bowl | 28.4g |
| Fritos Chicken Enchilada Sub (Footlong) | 26.4g |
| Spicy Italian (Footlong) | 25.5g |
Around the world: Subway
Tuna (Footlong) has 7.7g of PUFA in Austria but 30.4g in the US. Same chain. Why not here?
We have Subway in 32 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | LAY'S Classic Chips | Veggie Delite Salad | Veggie Delite (Footlong) | Tuna (Footlong) | Veggie Delite Wrap | Sweet Onion Chicken Teriyaki (6-inch) |
|---|---|---|---|---|---|---|---|
| U.S. (this page) | Not disclosed | 8.7g | 0.5g | 3.9g | 30.4g | 4.3g | 2.7g |
| Antigua and Barbuda | Not disclosed | n/a | 0.5g | n/a | n/a | 3.0g | 1.5g |
| Aruba | Not disclosed | n/a | 0.5g | 3.0g | 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 | 0.3g | 0.9g | 7.7g | 1.9g | n/a |
| Bahamas | Not disclosed | n/a | 0.5g | 3.0g | 14.0g | n/a | 2.0g |
| Bahrain | Not disclosed | n/a | n/a | n/a | n/a | 6.0g | n/a |
| Barbados | Not disclosed | n/a | 0.5g | 3.0g | 14.0g | n/a | 2.0g |
| Canada | vegetable oil | 4.0g | 0.5g | n/a | n/a | 9.4g | 0.8g |
| Cayman Islands | Not disclosed | n/a | n/a | 4.0g | 26.0g | n/a | n/a |
| Curaçao | Not disclosed | n/a | 0.5g | 3.0g | 14.0g | n/a | 2.0g |
| Finland | Not disclosed | n/a | n/a | 1.2g | n/a | 1.8g | n/a |
| Germany | Not disclosed | n/a | 0.3g | 0.9g | 7.7g | 1.9g | n/a |
| Grenada | Not disclosed | n/a | 0.5g | 3.0g | 14.0g | n/a | 2.0g |
| Guam | Not disclosed | n/a | n/a | 5.0g | 24.0g | 4.0g | 1.5g |
| India | Not disclosed | n/a | 7.9g | 9.8g | 17.4g | 5.7g | n/a |
| Ireland | Not disclosed | n/a | 1.1g | n/a | n/a | 3.0g | n/a |
| Netherlands | Not disclosed | n/a | n/a | 1.6g | 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 | n/a | 5.0g | 24.0g | 4.0g | 1.5g |
| Pakistan | Not disclosed | n/a | 0.5g | n/a | 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 | 0.5g | 3.0g | 14.0g | n/a | 2.0g |
| Saint Lucia | Not disclosed | n/a | 0.5g | 2.0g | 14.0g | 3.0g | 1.5g |
| Saint Vincent and the Grenadines | Not disclosed | n/a | 0.5g | 3.0g | 14.0g | n/a | 2.0g |
| Singapore | Not disclosed | n/a | 1.1g | n/a | n/a | 3.9g | n/a |
| Sint Maarten | Not disclosed | n/a | 0.5g | 3.0g | 14.0g | n/a | 2.0g |
| Slovenia | Not disclosed | n/a | n/a | 2.3g | 15.0g | n/a | n/a |
| Sweden | Not disclosed | n/a | n/a | n/a | n/a | 1.9g | n/a |
| Trinidad and Tobago | Not disclosed | n/a | 0.5g | n/a | n/a | 3.0g | n/a |
| U.S. Virgin Islands | Not disclosed | n/a | 0.5g | 4.0g | 26.0g | n/a | 3.0g |
| UK | rapeseed oil | n/a | 1.1g | n/a | n/a | 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 item, ranked
All 231 items we have for Subway, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Apple Slices | 0.0g |
| Fountain Drink | 0.0g |
| Buffalo Sauce | 0.0g |
| Sweet Onion Teriyaki Sauce | 0.0g |
| BBQ Sauce | 0.0g |
| poppi Orange (12 oz can) | 0.0g |
| Pepsi (20 oz bottle) | 0.0g |
| Pepsi Zero Sugar (20 oz bottle) | 0.0g |
| Dole Lemonade (20 oz bottle) | 0.0g |
| Pure Leaf Sweet Iced Tea (16.9 oz bottle) | 0.0g |
| Starry (20 oz bottle) | 0.0g |
| Gatorade Cool Blue (20 oz bottle) | 0.0g |
| poppi Strawberry Lemon (12 oz can) | 0.0g |
| Diet Pepsi (20 oz bottle) | 0.0g |
| Aquafina (16.9 oz bottle) | 0.0g |
| Celsius Sparkling Orange (12 oz can) | 0.0g |
| Propel Kiwi Strawberry (20 oz bottle) | 0.0g |
| Mountain Dew (20 oz bottle) | 0.0g |
| Gatorade Zero Sugar Orange (20 oz bottle) | 0.0g |
| Veggie Delite Salad | 0.5g |
| Baked Lay's | 0.5g |
| Double Chocolate Cookie | 0.7g |
| Raspberry Cheesecake Cookie | 0.7g |
| Kids Ham Mini Sub | 0.9g |
| Kids Veggie Mini Sub | 1.2g |
| Sweet Onion Teriyaki Salad | 1.3g |
| SunChips | 1.5g |
| Chocolate Chip Cookie | 1.5g |
| White Chip Macadamia Nut Cookie | 1.5g |
| Cinnabon Footlong Churro | 1.6g |
| Seasoned Steak & Smashed Avocado (6-inch) | 1.7g |
| Sweet Onion Teriyaki Protein Bowl | 1.8g |
| Kids Turkey Mini Sub | 1.8g |
| Veggie Delite (6") | 2.0g |
| Grilled Chicken & Smashed Avocado (6-inch) | 2.3g |
| Creamy Sriracha | 2.4g |
| Ham & Turkey Stacker (6-inch) | 2.6g |
| Sweet Onion Chicken Teriyaki (6-inch) | 2.7g |
| Subway Club Salad | 2.8g |
| Veggie Delite Protein Bowl | 3.0g |
| Light Mayonnaise | 3.0g |
| Honey Mustard | 3.0g |
| Auntie Anne's Footlong Pretzel | 3.2g |
| Seasoned Steak & Smashed Avocado (Footlong) | 3.4g |
| MVP Parmesan Vinaigrette | 3.6g |
| Subway Club Protein Bowl | 3.7g |
| Veggie Delite (Footlong) | 3.9g |
| Turkey & Ham Protein Pocket | 3.9g |
| Peppercorn Ranch Sauce | 3.9g |
| Rotisserie Chicken (6") | 4.0g |
| Steak & Cheese (6") | 4.0g |
| Pickleball Club (6-inch) | 4.0g |
| Home Run Ham (6-inch) | 4.0g |
| Titan Turkey (6-inch) | 4.0g |
| Rotisserie-Style Chicken (6-inch) | 4.0g |
| Oatmeal Raisin Cookie | 4.0g |
| Caramel Apple Cookie | 4.0g |
| Baja Chipotle Sauce | 4.2g |
| Veggie Delite Wrap | 4.3g |
| Baja Chicken Protein Pocket | 4.3g |
| Pizza Sub (6-inch) | 4.4g |
| Grilled Chicken & Smashed Avocado (Footlong) | 4.4g |
| Peppercorn Ranch Chicken Protein Pocket | 4.6g |
| The Outlaw (6-inch) | 5.0g |
| Teriyaki Blitz (6-inch) | 5.0g |
| Hotshot Italiano (6-inch) | 5.0g |
| The Ultimate B.M.T. (6-inch) | 5.0g |
| The Great Garlic (6-inch) | 5.0g |
| Turkey Cali Club (6-inch) | 5.0g |
| Garlic Roast Beef (6-inch) | 5.0g |
| Steak & Cheese (6-inch) | 5.0g |
| Rotisserie-Style Chicken Protein Bowl | 5.0g |
| Meatball Marinara (6-inch) | 5.2g |
| Ham & Turkey Stacker (Footlong) | 5.2g |
| Sweet Onion Chicken Teriyaki (Footlong) | 5.4g |
| Sweet Onion Teriyaki Wrap | 5.5g |
| The Monster (6-inch) | 6.0g |
| Supreme Meats (6-inch) | 6.0g |
| The Boss (6-inch) | 6.0g |
| Sausage Egg & Cheese (6-inch) | 6.0g |
| Pepperoni & Cheese Dipper | 6.0g |
| Chicken & Cheese Dipper | 6.0g |
| Egg & Cheese (6-inch) | 6.2g |
| Honey Mustard BBQ Chicken (6-inch) | 6.3g |
| Steak Egg & Cheese (6-inch) | 6.3g |
| Black Forest Ham Egg & Cheese (6-inch) | 6.5g |
| Mayonnaise | 6.6g |
| Chipotle Philly (6-inch) | 6.7g |
| Hot Honey Turkey Italian (6-inch) | 6.8g |
| Pickleball Club (Footlong) | 7.0g |
| Home Run Ham (Footlong) | 7.0g |
| Titan Turkey (Footlong) | 7.0g |
| The Beast (6-inch) | 7.0g |
| Rotisserie-Style Chicken (Footlong) | 7.0g |
| Simply Cheetos Puffs White Cheddar | 7.0g |
| Buffalo Chicken (6") | 7.1g |
| Miss Vickie's Chips | 7.2g |
| Footlong Cookie | 7.2g |
| All-American Club (6-inch) | 7.4g |
| Bacon Egg & Cheese (6-inch) | 7.5g |
| DORITOS Nacho Cheese | 7.5g |
| Turkey & Ranch Delite (6-inch) | 7.6g |
| Veggie Patty (6-inch) | 7.8g |
| The Outlaw (Footlong) | 8.0g |
| Teriyaki Blitz (Footlong) | 8.0g |
| Hotshot Italiano (Footlong) | 8.0g |
| The Ultimate B.M.T. (Footlong) | 8.0g |
| The Great Garlic (Footlong) | 8.0g |
| Turkey Cali Club (Footlong) | 8.0g |
| Garlic Roast Beef (Footlong) | 8.0g |
| Steak & Cheese (Footlong) | 8.0g |
| The Beast Protein Bowl | 8.0g |
| Italian Trio Protein Pocket | 8.2g |
| Ham & Salami (6-inch) | 8.2g |
| Black Forest Ham (6") | 8.6g |
| Spicy Nacho Chicken (6-inch) | 8.6g |
| Roast Beef (6-inch) | 8.6g |
| LAY'S Classic Chips | 8.7g |
| Spicy Pepperoni (6-inch) | 8.7g |
| Pizza Sub (Footlong) | 8.9g |
| The Philly (6-inch) | 9.0g |
| The Monster (Footlong) | 9.0g |
| Supreme Meats (Footlong) | 9.0g |
| The Boss (Footlong) | 9.0g |
| Sausage Egg & Cheese (Footlong) | 9.0g |
| Subway Club (6") | 9.4g |
| Grilled Chicken (6-inch) | 9.4g |
| Hot Honey Italian (6-inch) | 9.5g |
| Turkey Breast (6") | 9.8g |
| Cold Cut Combo (6-inch) | 9.8g |
| Oven Roasted Turkey (6-inch) | 9.8g |
| Oven Roasted Turkey & Ham (6-inch) | 9.8g |
| Honey Mustard Chicken Salad | 9.9g |
| The Beast (Footlong) | 10.0g |
| 5 Meat Italian (6-inch) | 10.1g |
| Spicy Pepperoni Salad | 10.2g |
| Meatball Pepperoni (6-inch) | 10.3g |
| Meatball Marinara (Footlong) | 10.4g |
| BLT (6") | 10.6g |
| Italian BMT (6") | 10.9g |
| Cheesy Garlic Steak (6-inch) | 10.9g |
| B.M.T. Wrap | 10.9g |
| Chicken & Bacon Ranch (6-inch) | 11.6g |
| All-American Club Wrap | 11.8g |
| Honey Mustard Chicken Protein Bowl | 11.8g |
| Meatball Marinara Salad | 11.8g |
| Honey Mustard Chicken Wrap | 12.1g |
| Steak Egg & Cheese (Footlong) | 12.5g |
| Egg & Cheese (Footlong) | 12.5g |
| Honey Mustard BBQ Chicken (Footlong) | 12.6g |
| Spicy Italian (6") | 12.8g |
| Spicy Pepperoni Wrap | 12.9g |
| Black Forest Ham Egg & Cheese (Footlong) | 13.0g |
| Fritos Chicken Enchilada Sub (6-inch) | 13.2g |
| Grilled Chicken Wrap | 13.7g |
| Doritos Hot Honey Chicken Nachos | 13.7g |
| Buffalo Chicken (Footlong) | 14.1g |
| Meatball Marinara Protein Bowl | 14.2g |
| Chipotle Philly (Footlong) | 14.2g |
| All-American Club Salad | 14.2g |
| Hot Honey Turkey Italian (Footlong) | 14.3g |
| Ham & Salami Wrap | 14.3g |
| Roast Beef Wrap | 14.4g |
| Subway Club Wrap | 14.4g |
| Doritos Hot Honey Steak Nachos | 14.4g |
| Oven Roasted Turkey Wrap | 14.4g |
| The Philly Wrap | 14.5g |
| Spicy Pepperoni Protein Bowl | 14.7g |
| All-American Club (Footlong) | 14.8g |
| Black Forest Ham Wrap | 14.8g |
| Bacon Egg & Cheese (Footlong) | 14.9g |
| Turkey & Ranch Delite (Footlong) | 15.0g |
| Tuna (6") | 15.2g |
| Black Forest Ham Salad | 15.2g |
| Roast Beef Salad | 15.2g |
| Ham & Salami Protein Bowl | 15.4g |
| All-American Club Protein Bowl | 15.5g |
| Veggie Patty (Footlong) | 15.6g |
| The Philly Salad | 15.6g |
| Tuna Salad Bowl | 15.6g |
| Oven Roasted Turkey Salad | 15.6g |
| Ham & Salami Salad | 15.8g |
| Cold Cut Combo Salad | 15.8g |
| Grilled Chicken Salad | 16.0g |
| Chicken & Bacon Ranch Salad | 16.1g |
| B.M.T. Salad | 16.1g |
| Black Forest Ham Protein Bowl | 16.4g |
| Spicy Pepperoni (Footlong) | 16.6g |
| Grilled Chicken Protein Bowl | 16.8g |
| 5 Meat Italian Salad | 16.9g |
| Spicy Nacho Chicken (Footlong) | 17.1g |
| Black Forest Ham (Footlong) | 17.2g |
| Roast Beef (Footlong) | 17.2g |
| The Philly Protein Bowl | 17.2g |
| Roast Beef Protein Bowl | 17.2g |
| Ham & Salami (Footlong) | 17.2g |
| Chicken & Bacon Ranch Wrap | 17.4g |
| B.L.T. Salad | 17.4g |
| Cheesy Garlic Steak Wrap | 17.5g |
| Oven Roasted Turkey Protein Bowl | 17.6g |
| B.L.T. Wrap | 17.6g |
| Steak Egg & Cheese Wrap | 17.8g |
| Spicy Italian Salad | 17.9g |
| The Philly (Footlong) | 18.1g |
| Cold Cut Combo Wrap | 18.3g |
| Subway Club (Footlong) | 18.8g |
| Grilled Chicken (Footlong) | 18.8g |
| The Spicy Italian Wrap | 19.2g |
| 5 Meat Italian Protein Bowl | 19.2g |
| Black Forest Ham Egg & Cheese Wrap | 19.3g |
| Turkey Breast (Footlong) | 19.5g |
| Oven Roasted Turkey (Footlong) | 19.5g |
| Oven Roasted Turkey & Ham (Footlong) | 19.5g |
| Cold Cut Combo (Footlong) | 19.7g |
| Hot Honey Italian (Footlong) | 19.8g |
| B.M.T. Protein Bowl | 20.0g |
| B.L.T. Protein Bowl | 20.2g |
| Cold Cut Combo Protein Bowl | 20.3g |
| Meatball Pepperoni (Footlong) | 20.6g |
| 5 Meat Italian (Footlong) | 21.0g |
| B.L.T. (Footlong) | 21.1g |
| Italian BMT (Footlong) | 21.8g |
| Cheesy Garlic Steak (Footlong) | 21.8g |
| Chicken & Bacon Ranch Protein Bowl | 22.0g |
| Spicy Italian Protein Bowl | 22.8g |
| Chicken & Bacon Ranch (Footlong) | 23.2g |
| Spicy Italian (Footlong) | 25.5g |
| Fritos Chicken Enchilada Sub (Footlong) | 26.4g |
| Tuna Protein Bowl | 28.4g |
| Tuna (Footlong) | 30.4g |
| Tuna Wrap | 33.4g |
Frequently asked
Does Subway use seed oils?
Based on our menu research, Subway cooks with: no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings. Across the 231 menu items we analyzed, it averages 9.8g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Subway cook with?
Our research indicates: no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway use beef tallow?
No. Our research indicates Subway cooks with no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway seed oil free?
No. Our research indicates Subway cooks with no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway?
Veggie Delite Salad is the lowest-PUFA item we analyzed at Subway, at an estimated 0.5g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway?
Tuna Wrap is the highest-PUFA item we analyzed at Subway, at an estimated 33.4g 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
Jersey Mike's · Jimmy John's · Firehouse Subs · Potbelly · Jason's Deli · Schlotzsky's
See where Subway 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.