Subway Germany Seed Oil Report Card
Based on our menu research, Subway Germany cooks with: not stated: Subway Germany's nutrition guide and allergen/additives guide (August 2026) name no frying or sauce oil. Its own panels put the mayonnaise-type sauces at 6-9% saturated (Lite Mayonnaise 4.9 g / 0.3 g), i.e. rapeseed-type oil; the fried sides (waffle fries, cheese bites) read as an unnamed vegetable oil (about 13% saturated). Best evidence, not a chain statement. Across the 127 menu items we analyzed, it averages 3.2g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at Subway Germany
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 |
|---|---|
| Schwip Schwap | 0.0g |
| Schwip Schwap Zero | 0.0g |
| Schwip Schwap Zero Orange | 0.0g |
| Lipton Eistee Peach | 0.0g |
| Lipton Eistee Lemon | 0.0g |
What to Avoid at Subway Germany
| Item | PUFA |
|---|---|
| Fiesta Fajita (Footlong) | 13.9g |
| The BBQ Master (Footlong) | 13.4g |
| Furious Chicken (Footlong) | 12.6g |
| BBQ Rib (Footlong) | 10.9g |
| Mozzarella & Cheddar Bites x 12 | 10.4g |
Every Subway Germany item, ranked
All 127 items we have for Subway Germany, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Pepsi regular | 0.0g |
| Pepsi Zero Zucker | 0.0g |
| Schwip Schwap | 0.0g |
| Schwip Schwap Zero | 0.0g |
| Schwip Schwap Zero Orange | 0.0g |
| 7UP Zero | 0.0g |
| Lipton Eistee Peach | 0.0g |
| Lipton Eistee Lemon | 0.0g |
| Mountain Dew | 0.0g |
| Adelholzener Classic Flasche | 0.0g |
| Adelholzener Naturell Flasche | 0.0g |
| Capri-Sun Fruit Crush Tropical | 0.0g |
| BuddyFruits Fruchtmousse | 0.0g |
| Chicken Fajita Salad | 0.2g |
| Philly Beef & Cheese Salad | 0.3g |
| Veggie Delite Salad | 0.3g |
| Chicken Teriyaki Salad | 0.4g |
| Philly Beef & Cheese (15 cm) | 0.4g |
| Beef Chili Salad | 0.4g |
| Ham Salad | 0.4g |
| Veggie Delite (15 cm) | 0.5g |
| Rotisserie-Style Chicken/Pulled Chicken Breast Salad | 0.6g |
| Chicken Fajita (15 cm) | 0.7g |
| Plant-based Chicken Teriyaki Salad | 0.8g |
| Ham (15 cm) | 0.8g |
| Chicken Teriyaki (15 cm) | 0.9g |
| Philly Beef & Cheese (Footlong) | 0.9g |
| Veggie Delite (Footlong) | 0.9g |
| Pumpkin Spiced Cookie | 0.9g |
| Matcha & White Chocolate Chip Cookie | 0.9g |
| Rotisserie-Style Chicken/Pulled Chicken Breast (15 cm) | 1.0g |
| Double Chocolate Cookie (vegan) | 1.0g |
| Beef Chili (15 cm) | 1.1g |
| Chocolate Chunk Cookie | 1.1g |
| Chocolate Chip mit Rainbow Candy Cookie | 1.1g |
| White Chip Macadamia Nut Cookie | 1.1g |
| Raspberry Cheesecake Cookie | 1.1g |
| Salami Salad | 1.2g |
| Plant-based Chicken Teriyaki (15 cm) | 1.4g |
| Chicken Fajita (Footlong) | 1.4g |
| Ham (Footlong) | 1.5g |
| Brookie Cookie Cup | 1.5g |
| BBQ Pulled Pork (15 cm) | 1.6g |
| Salami (15 cm) | 1.6g |
| Beef Texicana (15 cm) | 1.6g |
| Chicken Teriyaki (Footlong) | 1.7g |
| Philly Beef & Cheese Wrap | 1.7g |
| Coleslaw regular | 1.7g |
| Smoky Beast | 1.8g |
| Chicken Fajita Wrap | 1.9g |
| Veggie Delite Wrap | 1.9g |
| Beef Chili Baked Potato | 2.0g |
| Chicken Teriyaki Wrap | 2.1g |
| Rotisserie-Style Chicken/Pulled Chicken Breast (Footlong) | 2.1g |
| Beef Chili Wrap | 2.1g |
| Ham Wrap | 2.1g |
| Beef Chili (Footlong) | 2.2g |
| Triple Cheese Footlong Dipper | 2.2g |
| Mini Chocolate Chip Cookies with Caramel Dip | 2.3g |
| Rotisserie-Style Chicken/Pulled Chicken Breast Wrap | 2.4g |
| Spicy Vegan Patty Salad | 2.5g |
| Plant-based Chicken Teriyaki Wrap | 2.6g |
| Salami Wrap | 2.7g |
| Plant-based Chicken Teriyaki (Footlong) | 2.8g |
| Italian B.M.T. Salad | 2.8g |
| Philly Supreme | 3.0g |
| Spicy Vegan Patty (15 cm) | 3.1g |
| Beef Texicana (Footlong) | 3.1g |
| Peperoni-Salami & Cheese Footlong Dipper | 3.1g |
| Tuna Salad | 3.2g |
| BBQ Pulled Pork (Footlong) | 3.2g |
| Salami (Footlong) | 3.2g |
| Coleslaw Large | 3.2g |
| Chicken Fajita Baked Potato | 3.3g |
| Chicken Teriyaki Baked Potato | 3.3g |
| Chicken Tandoori Baked Potato | 3.3g |
| Philly Beef & Cheese Baked Potato | 3.3g |
| Ham Baked Potato | 3.3g |
| Italian B.M.T. (15 cm) | 3.4g |
| Veggie Delite Baked Potato | 3.4g |
| Chick'n'Garlic | 3.5g |
| Chicken Tandoori (15 cm) | 3.6g |
| Tasty Tandoori (15 cm) | 3.6g |
| Rotisserie Style Chicken/Pulled Chicken Breast Baked Potato | 3.6g |
| Plant-based Chicken Teriyaki Baked Potato | 3.6g |
| Tuna (15 cm) | 3.8g |
| Plant-based Dölicious Chicken | 3.8g |
| Sour Cream Baked Potato | 3.8g |
| Salami Baked Potato | 4.1g |
| BBQ Rib Salad | 4.2g |
| Spicy Vegan Patty Wrap | 4.2g |
| Italian B.M.T. Wrap | 4.3g |
| Dölicious Chicken | 4.4g |
| Mozzarella & Cheddar Bites x 5 | 4.5g |
| Nacho Chicken (15 cm) | 4.6g |
| Chicken Tandoori Wrap | 4.8g |
| Waffle Fries | 4.8g |
| Nacho Chicken Baked Potato | 5.0g |
| Falafel Baked Potato | 5.0g |
| Tuna Wrap | 5.1g |
| Italian BMT Baked Potato | 5.1g |
| Spicy Vegan Patty Baked Potato | 5.4g |
| Chicken Tandoori Salad | 5.5g |
| BBQ Rib (15 cm) | 5.5g |
| BBQ Rib Baked Potato | 5.9g |
| Lay’s Chips Paprika | 6.0g |
| Spicy Vegan Patty (Footlong) | 6.1g |
| Nacho Chicken Wrap | 6.3g |
| Furious Chicken (15 cm) | 6.3g |
| Tuna Baked Potato | 6.4g |
| Lay’s Chips Salted | 6.4g |
| Italian B.M.T. (Footlong) | 6.7g |
| Nacho Chicken Salad | 6.7g |
| The BBQ Master (15 cm) | 6.7g |
| BBQ Rib Wrap | 6.9g |
| Fiesta Fajita (15 cm) | 7.0g |
| Chicken Tandoori (Footlong) | 7.3g |
| Tasty Tandoori (Footlong) | 7.3g |
| Doritos Nacho Cheese | 7.5g |
| Doritos Sweet Chili Pepper | 7.5g |
| Tuna (Footlong) | 7.7g |
| Nacho Chicken (Footlong) | 9.3g |
| Mozzarella & Cheddar Bites x 12 | 10.4g |
| BBQ Rib (Footlong) | 10.9g |
| Furious Chicken (Footlong) | 12.6g |
| The BBQ Master (Footlong) | 13.4g |
| Fiesta Fajita (Footlong) | 13.9g |
Frequently asked
Does Subway Germany use seed oils?
Based on our menu research, Subway Germany cooks with: not stated: Subway Germany's nutrition guide and allergen/additives guide (August 2026) name no frying or sauce oil. Its own panels put the mayonnaise-type sauces at 6-9% saturated (Lite Mayonnaise 4.9 g / 0.3 g), i.e. rapeseed-type oil; the fried sides (waffle fries, cheese bites) read as an unnamed vegetable oil (about 13% saturated). Best evidence, not a chain statement. Across the 127 menu items we analyzed, it averages 3.2g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Subway Germany cook with?
Our research indicates: not stated: Subway Germany's nutrition guide and allergen/additives guide (August 2026) name no frying or sauce oil. Its own panels put the mayonnaise-type sauces at 6-9% saturated (Lite Mayonnaise 4.9 g / 0.3 g), i.e. rapeseed-type oil; the fried sides (waffle fries, cheese bites) read as an unnamed vegetable oil (about 13% saturated). Best evidence, not a chain statement. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway Germany use beef tallow?
No. Our research indicates Subway Germany cooks with not stated: Subway Germany's nutrition guide and allergen/additives guide (August 2026) name no frying or sauce oil. Its own panels put the mayonnaise-type sauces at 6-9% saturated (Lite Mayonnaise 4.9 g / 0.3 g), i.e. rapeseed-type oil; the fried sides (waffle fries, cheese bites) read as an unnamed vegetable oil (about 13% saturated). Best evidence, not a chain statement, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway Germany seed oil free?
No. Our research indicates Subway Germany cooks with not stated: Subway Germany's nutrition guide and allergen/additives guide (August 2026) name no frying or sauce oil. Its own panels put the mayonnaise-type sauces at 6-9% saturated (Lite Mayonnaise 4.9 g / 0.3 g), i.e. rapeseed-type oil; the fried sides (waffle fries, cheese bites) read as an unnamed vegetable oil (about 13% saturated). Best evidence, not a chain statement, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway Germany?
Schwip Schwap is the lowest-PUFA item we analyzed at Subway Germany, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Germany?
Fiesta Fajita (Footlong) is the highest-PUFA item we analyzed at Subway Germany, at an estimated 13.9g 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 Subway Germany 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.