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 161 menu items we analyzed, it averages 9.2g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
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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.
Cleanest full order: Veggie Delite Salad + Apple Slices + Bottled Water, 0.5g total
| Item | PUFA |
|---|---|
| Sweet Onion Teriyaki Sauce | 0.0g |
| Baked Lay's | 0.5g |
| Veggie Delite Salad | 0.5g |
| SunChips | 1.5g |
| Sweet Onion Teriyaki Protein Bowl | 1.8g |
What to Avoid at Subway
| Item | PUFA |
|---|---|
| Tuna (Footlong) | 30.4g |
| Tuna Protein Bowl | 28.4g |
| Spicy Italian (Footlong) | 25.5g |
| Chicken & Bacon Ranch (Footlong) | 23.2g |
| Chicken & Bacon Ranch Protein Bowl | 22.0g |
Every Subway item, ranked
All 161 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 |
| Baked Lay's | 0.5g |
| Veggie Delite Salad | 0.5g |
| Raspberry Cheesecake Cookie | 0.7g |
| Double Chocolate Cookie | 0.7g |
| Kids Ham Mini Sub | 0.9g |
| Kids Veggie Mini Sub | 1.2g |
| Chocolate Chip Cookie | 1.5g |
| SunChips | 1.5g |
| White Chip Macadamia Nut Cookie | 1.5g |
| Cinnabon Footlong Churro | 1.6g |
| Sweet Onion Teriyaki Protein Bowl | 1.8g |
| Kids Turkey Mini Sub | 1.8g |
| Veggie Delite (6") | 2.0g |
| Veggie Delite (6-inch) | 2.0g |
| Creamy Sriracha | 2.4g |
| Chicken Teriyaki (6") | 2.7g |
| Sweet Onion Chicken Teriyaki (6-inch) | 2.7g |
| Veggie Delite Protein Bowl | 3.0g |
| Light Mayonnaise | 3.0g |
| Honey Mustard | 3.0g |
| Auntie Anne's Footlong Pretzel | 3.2g |
| MVP Parmesan Vinaigrette | 3.6g |
| 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 |
| Home Run Ham (6-inch) | 4.0g |
| Titan Turkey (6-inch) | 4.0g |
| Pickleball Club (6-inch) | 4.0g |
| Rotisserie-Style Chicken (6-inch) | 4.0g |
| Oatmeal Raisin 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 |
| Peppercorn Ranch Chicken Protein Pocket | 4.6g |
| Hotshot Italiano (6-inch) | 5.0g |
| Steak & Cheese (6-inch) | 5.0g |
| The Ultimate B.M.T. (6-inch) | 5.0g |
| The Outlaw (6-inch) | 5.0g |
| Turkey Cali Club (6-inch) | 5.0g |
| Rotisserie-Style Chicken Protein Bowl | 5.0g |
| The Great Garlic (6-inch) | 5.0g |
| Teriyaki Blitz (6-inch) | 5.0g |
| Garlic Roast Beef (6-inch) | 5.0g |
| Meatball Marinara (6-inch) | 5.2g |
| Sweet Onion Chicken Teriyaki (Footlong) | 5.4g |
| Sweet Onion Teriyaki Wrap | 5.5g |
| Sausage Egg & Cheese (6-inch) | 6.0g |
| Pepperoni & Cheese Dipper | 6.0g |
| The Monster (6-inch) | 6.0g |
| Chicken & Cheese Dipper | 6.0g |
| Supreme Meats (6-inch) | 6.0g |
| The Boss (6-inch) | 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 |
| The Beast (6-inch) | 7.0g |
| Titan Turkey (Footlong) | 7.0g |
| Pickleball Club (Footlong) | 7.0g |
| Home Run Ham (Footlong) | 7.0g |
| Rotisserie-Style Chicken (Footlong) | 7.0g |
| Buffalo Chicken (6") | 7.1g |
| Buffalo Chicken (6-inch) | 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 |
| Veggie Patty (6-inch) | 7.8g |
| The Beast Protein Bowl | 8.0g |
| Turkey Cali Club (Footlong) | 8.0g |
| The Outlaw (Footlong) | 8.0g |
| Steak & Cheese (Footlong) | 8.0g |
| Teriyaki Blitz (Footlong) | 8.0g |
| The Ultimate B.M.T. (Footlong) | 8.0g |
| Hotshot Italiano (Footlong) | 8.0g |
| The Great Garlic (Footlong) | 8.0g |
| Garlic Roast Beef (Footlong) | 8.0g |
| Italian Trio Protein Pocket | 8.2g |
| Black Forest Ham (6") | 8.6g |
| Black Forest Ham (6-inch) | 8.6g |
| Spicy Nacho Chicken (6-inch) | 8.6g |
| Roast Beef (6-inch) | 8.6g |
| LAY'S Classic Chips | 8.7g |
| Pizza Sub (Footlong) | 8.9g |
| The Monster (Footlong) | 9.0g |
| Sausage Egg & Cheese (Footlong) | 9.0g |
| Supreme Meats (Footlong) | 9.0g |
| The Philly (6-inch) | 9.0g |
| The Boss (Footlong) | 9.0g |
| Subway Club (6") | 9.4g |
| Grilled Chicken (6-inch) | 9.4g |
| Subway Club (6-inch) | 9.4g |
| Turkey Breast (6") | 9.8g |
| Cold Cut Combo (6-inch) | 9.8g |
| Oven Roasted Turkey & Ham (6-inch) | 9.8g |
| Oven Roasted Turkey (6-inch) | 9.8g |
| The Beast (Footlong) | 10.0g |
| Meatball Marinara (Footlong) | 10.4g |
| BLT (6") | 10.6g |
| B.L.T. (6-inch) | 10.6g |
| Italian BMT (6") | 10.9g |
| Italian B.M.T. (6-inch) | 10.9g |
| B.M.T. Wrap | 10.9g |
| Cheesy Garlic Steak (6-inch) | 10.9g |
| Chicken & Bacon Ranch (6") | 11.6g |
| Chicken & Bacon Ranch (6-inch) | 11.6g |
| All-American Club Wrap | 11.8g |
| Egg & Cheese (Footlong) | 12.5g |
| Steak Egg & Cheese (Footlong) | 12.5g |
| Honey Mustard BBQ Chicken (Footlong) | 12.6g |
| Spicy Italian (6") | 12.8g |
| Spicy Italian (6-inch) | 12.8g |
| Black Forest Ham Egg & Cheese (Footlong) | 13.0g |
| Buffalo Chicken (Footlong) | 14.1g |
| Meatball Marinara Protein Bowl | 14.2g |
| All-American Club (Footlong) | 14.8g |
| Bacon Egg & Cheese (Footlong) | 14.9g |
| Tuna (6") | 15.2g |
| Tuna (6-inch) | 15.2g |
| Veggie Patty (Footlong) | 15.6g |
| The Philly Salad | 15.6g |
| Tuna Salad Bowl | 15.6g |
| B.M.T. Salad | 16.1g |
| Chicken & Bacon Ranch Salad | 16.1g |
| Grilled Chicken Protein Bowl | 16.8g |
| Spicy Nacho Chicken (Footlong) | 17.1g |
| Black Forest Ham (Footlong) | 17.2g |
| The Philly Protein Bowl | 17.2g |
| Roast Beef (Footlong) | 17.2g |
| Chicken & Bacon Ranch Wrap | 17.4g |
| Cheesy Garlic Steak Wrap | 17.5g |
| Oven Roasted Turkey Protein Bowl | 17.6g |
| Steak Egg & Cheese Wrap | 17.8g |
| The Philly (Footlong) | 18.1g |
| Subway Club (Footlong) | 18.8g |
| Grilled Chicken (Footlong) | 18.8g |
| The Spicy Italian Wrap | 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 |
| B.M.T. Protein Bowl | 20.0g |
| B.L.T. (Footlong) | 21.1g |
| Italian BMT (Footlong) | 21.8g |
| Cheesy Garlic Steak (Footlong) | 21.8g |
| Chicken & Bacon Ranch Protein Bowl | 22.0g |
| Chicken & Bacon Ranch (Footlong) | 23.2g |
| Spicy Italian (Footlong) | 25.5g |
| Tuna Protein Bowl | 28.4g |
| Tuna (Footlong) | 30.4g |
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 161 menu items we analyzed, it averages 9.2g 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?
Sweet Onion Teriyaki Sauce is the lowest-PUFA item we analyzed at Subway, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway?
Tuna (Footlong) is the highest-PUFA item we analyzed at Subway, at an estimated 30.4g 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
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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.