Subway Seed Oil Report Card
Safest Orders
| Veggie Delite (6") | 2.0g PUFA |
| Turkey Breast (6") | 3.0g PUFA |
| Black Forest Ham (6") | 3.0g PUFA |
| Rotisserie Chicken (6") | 4.0g PUFA |
| Steak & Cheese (6") | 4.0g PUFA |
Watch Out For
| Tuna (Footlong) | 24.0g PUFA |
| Italian BMT (Footlong) | 10.0g PUFA |
| Meatball Marinara (Footlong) | 10.0g PUFA |
| Tuna (6") | 9.0g PUFA |
| Spicy Italian (6") | 9.0g PUFA |
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 18 menu items we analyzed, it averages 7.1g estimated PUFA per item, earning a seed-oil grade of B (Medium 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.
What is the safest thing to order at Subway?
Veggie Delite (6") is the lowest-PUFA item we analyzed at Subway, at an estimated 2.0g 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 24.0g 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. Curious why people avoid them? Read the evidence.
Compare other chains
Sticky's Finger Joint · Straw Hat Pizza · Sub Station II · Super Chix · Super Duper Burgers · Surcheros
See where Subway lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch.