Subway Ireland Seed Oil Report Card
Based on our menu research, Subway Ireland cooks with: No ingredient or oil statement in the current Irish documents. Sauces, mayo and bread fat read as rapeseed from the chain's own saturated shares (Lite Mayo Dip 4.9 g / 0.3 g, Garlic & Herb 8.4 / 0.6, Hash Browns 11 / 0.8); the waffle fries, nacho chicken bites and mozzarella bites are fried in an undisclosed vegetable oil (13-14% saturated). Best evidence, not a chain statement.. Across the 162 menu items we analyzed, it averages 4.0g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at Subway Ireland
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 |
|---|---|
| Teriyaki Dip | 0.0g |
| Teriyaki Dunk Pot | 0.0g |
| Beef Chilli Protein Pot | 0.2g |
| Philly Steak Salad | 0.3g |
| Chicken Breast Strips Protein Pot | 0.3g |
What to Avoid at Subway Ireland
| Item | PUFA |
|---|---|
| Garlic & Herb Dunk Pot | 29.0g |
| X-Spicy Chipotle Southwest Dunk Pot | 21.0g |
| Chipotle Southwest Dunk Pot | 18.7g |
| Lite Mayo Dunk Pot | 16.0g |
| Doritos Chilli Heat Wave Nachos | 15.3g |
Every Subway Ireland item, ranked
All 162 items we have for Subway Ireland, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Hickory Smoked BBQ Dip | 0.0g |
| Sweet Onion Dip | 0.0g |
| Sweet Chilli Dip | 0.0g |
| Teriyaki Dip | 0.0g |
| Tomato Ketchup Dip | 0.0g |
| Teriyaki Dunk Pot | 0.0g |
| Baked Beans Snack Pot | 0.1g |
| Ketchup Dunk Pot | 0.1g |
| Beef Chilli Protein Pot | 0.2g |
| Oat and Raisin Cookie | 0.2g |
| Philly Steak Salad | 0.3g |
| Chicken Breast Strips Protein Pot | 0.3g |
| 5 Bean Chilli Protein Pot | 0.3g |
| Philly Steak Protein Pot | 0.3g |
| BBQ Dunk Pot | 0.3g |
| Sweet Onion Dunk Pot | 0.3g |
| Sweet Chilli Dunk Pot | 0.3g |
| Beef Chilli Salad | 0.4g |
| Chicken Tikka Protein Pot | 0.4g |
| Rotisserie Style Chicken Salad | 0.6g |
| Ham Salad | 0.6g |
| 5 Bean Chilli Salad | 0.6g |
| Rotisserie-Style Chicken Protein Pot | 0.6g |
| Honey Mustard Dip | 0.6g |
| 6 Inch Philly Steak | 0.8g |
| 6 Inch Veggie Delite | 0.8g |
| Turkey Salad | 0.9g |
| Pumpkin Spiced Cookie | 0.9g |
| Matcha & White Chip Cookie | 0.9g |
| 6 Inch Beef Chilli | 1.1g |
| Ham and Turkey Salad | 1.1g |
| Veggie Delite Salad | 1.1g |
| Chocolate Chunk Cookie | 1.1g |
| Rainbow Cookie | 1.1g |
| White Macadamia Nut Cookie | 1.1g |
| Chicken Breast Salad | 1.2g |
| Chicken Tikka Salad | 1.3g |
| Butter & Cheese Spud | 1.3g |
| Cheese & Beans Spud | 1.3g |
| Veggie Delite Spud | 1.3g |
| 6 Inch Turkey | 1.4g |
| 5 Bean Chilli Spud | 1.4g |
| Footlong Veggie Delite | 1.5g |
| Triple Cheese Toastie | 1.5g |
| Brownie Cookie Cup | 1.5g |
| 6 Inch Poached Egg and Cheese | 1.6g |
| Footlong Philly Steak | 1.6g |
| 6 Inch Ham and Turkey | 1.6g |
| Chicken and Bacon Salad | 1.6g |
| Philly Cheese Steak & Cheese Spud | 1.6g |
| Chicken Breast & Cheese Spud | 1.6g |
| Ham, Turkey & Cheese Spud | 1.6g |
| Chicken Tikka & Cheese Spud | 1.6g |
| Turkey & Cheese Spud | 1.6g |
| Vegan Double Chocolate Cookie | 1.6g |
| Lite Mayo Dip | 1.6g |
| 6 Inch Ham | 1.7g |
| 6 Inch Chicken Breast | 1.8g |
| 6 Inch Chicken Tikka | 1.8g |
| Philly Steak Wrap | 1.9g |
| Chipotle Southwest Dip | 1.9g |
| 6 Inch Chicken and Bacon | 2.0g |
| 6 Inch Rotisserie Style Chicken | 2.0g |
| Rotisserie-Style Chicken & Cheese Spud | 2.0g |
| Beef Chilli Spud | 2.0g |
| Ham & Cheese Spud | 2.0g |
| Footlong Cheesy Garlic Slice | 2.0g |
| Meatballs Snack Bowl | 2.0g |
| Extra Spicy Chipotle Dip | 2.0g |
| Beef Chilli Wrap | 2.1g |
| Meatball Marinara Salad | 2.1g |
| Footlong Beef Chilli | 2.2g |
| 6 Inch 5 Bean Chilli | 2.2g |
| Chicken and Bacon Spud | 2.2g |
| 6 Inch Bacon | 2.3g |
| Rotisserie Style Chicken Wrap | 2.3g |
| Mini Cookies and Caramel Dip | 2.3g |
| 6 Inch Meatball Marinara | 2.4g |
| Turkey Wrap | 2.4g |
| Ham Wrap | 2.5g |
| Chicken Breast Wrap | 2.6g |
| Ham and Turkey Wrap | 2.6g |
| Garlic & Herb Dip | 2.7g |
| Footlong Turkey | 2.8g |
| Spiced Plant Patty Salad | 2.8g |
| Chicken Tikka Wrap | 2.9g |
| Spiced Plant Patty & Cheese Spud | 2.9g |
| Veggie Delite Wrap | 3.0g |
| Footlong Ham and Turkey | 3.1g |
| Footlong Poached Egg and Cheese | 3.2g |
| 6 Inch Lincolnshire Sausage | 3.2g |
| Big Cheesesteak Toastie | 3.2g |
| Ham and Cheese Saver Sub | 3.2g |
| Chicken and Bacon Wrap | 3.2g |
| 5 Bean Chilli Wrap | 3.2g |
| Tuna Mayo Salad | 3.2g |
| Footlong Ham | 3.3g |
| Meatball Marinara Wrap | 3.4g |
| B.M.T & Cheese Spud | 3.4g |
| Meatball Marinara & Cheese Spud | 3.4g |
| Footlong Chicken Breast | 3.5g |
| Hash Browns (6 pieces) | 3.5g |
| BLT Saver Sub | 3.6g |
| Italian B.M.T Salad | 3.6g |
| Footlong Chicken Tikka | 3.7g |
| 6 Inch Italian B.M.T | 3.7g |
| Bacon and Cheese Toastie | 3.7g |
| Footlong Rotisserie Style Chicken | 4.0g |
| Tex Mexan Spud | 4.0g |
| Footlong Chicken and Bacon | 4.1g |
| Tuna Mayo & Cheese Spud | 4.3g |
| 6 Inch Lincolnshire Sausage and Bacon | 4.4g |
| 6 Inch Spiced Plant Patty | 4.5g |
| Footlong 5 Bean Chilli | 4.5g |
| Mozzarella & Cheddar Bites (5 pieces) | 4.5g |
| Footlong Bacon | 4.7g |
| Footlong Meatball Marinara | 4.7g |
| Waffle Fries (Regular) | 4.8g |
| 6 Inch Tex Mexan | 4.9g |
| Nacho Chicken Saver Sub | 4.9g |
| Spicy Italian & Cheese Spud | 5.0g |
| 6 Inch Tuna Mayo | 5.1g |
| Tuna Mayo Wrap | 5.1g |
| Italian B.M.T Wrap | 5.3g |
| Spicy Italian Salad | 5.3g |
| Big Breakwich Spud | 5.5g |
| 6 Inch Garlic Cheesesteak | 5.7g |
| Spiced Plant Patty Wrap | 5.8g |
| 5 Bean Chilli Loaded Waffle Fries | 5.8g |
| 6 Inch Spicy Italian | 5.9g |
| Tex Mexan Wrap | 6.1g |
| Tex Mexan Salad | 6.1g |
| Garlic Cheesesteak Wrap | 6.3g |
| Garlic Cheese Steak Spud | 6.3g |
| Footlong Lincolnshire Sausage | 6.5g |
| Chilli Beef Brisket Loaded Waffle Fries | 6.5g |
| Honey Mustard Dunk Pot | 6.5g |
| 6 Inch Big Breakwich | 6.9g |
| Spicy Italian Wrap | 6.9g |
| Waffle Fries (Large) | 7.0g |
| Footlong Italian B.M.T | 7.4g |
| Nacho Chicken Bites (6 pieces) | 7.5g |
| Big Breakwich Wrap | 7.6g |
| Footlong Lincolnshire Sausage and Bacon | 8.8g |
| Footlong Spiced Plant Patty | 9.0g |
| Garlic Cheesesteak Salad | 9.1g |
| Footlong Tex Mexan | 9.9g |
| Footlong Tuna Mayo | 10.2g |
| Mozzarella & Cheddar Bites (12 pieces) | 10.4g |
| Nacho Chicken Bites (9 pieces) | 11.0g |
| Footlong Garlic Cheesesteak | 11.5g |
| Footlong Spicy Italian | 11.7g |
| Doritos Lightly Salted Nachos | 12.1g |
| 5 Bean Chilli Loaded Nachos | 12.1g |
| Chilli Beef Brisket Loaded Nachos | 12.2g |
| Footlong Big Breakwich | 13.8g |
| Doritos Tangy Cheese Nachos | 14.1g |
| Doritos Chilli Heat Wave Nachos | 15.3g |
| Lite Mayo Dunk Pot | 16.0g |
| Chipotle Southwest Dunk Pot | 18.7g |
| X-Spicy Chipotle Southwest Dunk Pot | 21.0g |
| Garlic & Herb Dunk Pot | 29.0g |
Frequently asked
Does Subway Ireland use seed oils?
Based on our menu research, Subway Ireland cooks with: No ingredient or oil statement in the current Irish documents. Sauces, mayo and bread fat read as rapeseed from the chain's own saturated shares (Lite Mayo Dip 4.9 g / 0.3 g, Garlic & Herb 8.4 / 0.6, Hash Browns 11 / 0.8); the waffle fries, nacho chicken bites and mozzarella bites are fried in an undisclosed vegetable oil (13-14% saturated). Best evidence, not a chain statement.. Across the 162 menu items we analyzed, it averages 4.0g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Subway Ireland cook with?
Our research indicates: No ingredient or oil statement in the current Irish documents. Sauces, mayo and bread fat read as rapeseed from the chain's own saturated shares (Lite Mayo Dip 4.9 g / 0.3 g, Garlic & Herb 8.4 / 0.6, Hash Browns 11 / 0.8); the waffle fries, nacho chicken bites and mozzarella bites are fried in an undisclosed vegetable oil (13-14% saturated). Best evidence, not a chain statement.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway Ireland use beef tallow?
No. Our research indicates Subway Ireland cooks with No ingredient or oil statement in the current Irish documents. Sauces, mayo and bread fat read as rapeseed from the chain's own saturated shares (Lite Mayo Dip 4.9 g / 0.3 g, Garlic & Herb 8.4 / 0.6, Hash Browns 11 / 0.8); the waffle fries, nacho chicken bites and mozzarella bites are fried in an undisclosed vegetable oil (13-14% 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 Ireland seed oil free?
No. Our research indicates Subway Ireland cooks with No ingredient or oil statement in the current Irish documents. Sauces, mayo and bread fat read as rapeseed from the chain's own saturated shares (Lite Mayo Dip 4.9 g / 0.3 g, Garlic & Herb 8.4 / 0.6, Hash Browns 11 / 0.8); the waffle fries, nacho chicken bites and mozzarella bites are fried in an undisclosed vegetable oil (13-14% 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 Ireland?
Teriyaki Dip is the lowest-PUFA item we analyzed at Subway Ireland, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Ireland?
Garlic & Herb Dunk Pot is the highest-PUFA item we analyzed at Subway Ireland, at an estimated 29.0g 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. 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 Ireland 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.