Subway India Seed Oil Report Card
Based on our menu research, Subway India cooks with: Not disclosed for India: Subway India (Culinary Brands India) prints no oil or ingredient statement in its August 2026 nutrition and allergen chart; sauces (eggless mayonnaise), breads and patties carry vegetable oil, unspecified (mayonnaise rows print about 12-15% saturated, consistent with a soybean/sunflower-type oil). No fries fryer on the Indian menu.. Across the 136 menu items we analyzed, it averages 8.5g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
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Safest Orders at Subway India
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 |
|---|---|
| Chicken Teriyaki Salad | 0.6g |
| Chicken Teriyaki (6-inch) | 0.8g |
| Chicken Slice Salad | 1.2g |
| Chicken Teriyaki (Footlong) | 1.6g |
| Chicken Teriyaki Wrap | 1.6g |
What to Avoid at Subway India
| Item | PUFA |
|---|---|
| Double Egg n' Cheese Omelette (Footlong) | 27.0g |
| Chicken Keema Melt (Footlong) | 19.0g |
| Egg'n Chicken Melt (Footlong) | 18.8g |
| Spicy Chicken Keema (Footlong) | 17.4g |
| Tuna (Footlong) | 17.4g |
Every Subway India item, ranked
All 136 items we have for Subway India, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Americano | 0.0g |
| Cappuccino | 0.2g |
| Mango Smoothie | 0.2g |
| Classic Cold Coffee | 0.4g |
| Oatmeal & Raisins Cookie (eggless) | 0.5g |
| Chicken Teriyaki Salad | 0.6g |
| Chicken Teriyaki (6-inch) | 0.8g |
| Dark Chunk Cookie (eggless) | 0.8g |
| Double Dark Chunk Cookie (eggless) | 0.8g |
| Chicken Slice Salad | 1.2g |
| Chicken Teriyaki (Footlong) | 1.6g |
| Chicken Teriyaki Wrap | 1.6g |
| Crispers | 1.7g |
| Chicken Slice (6-inch) | 2.0g |
| Chicken Slice Cheese Pull (6-inch) | 2.0g |
| Chicken Chunks | 2.0g |
| Chicken N' Cheese (4-inch) | 2.3g |
| Chicken Slice Wrap | 2.4g |
| Cheesy Potato Delight (4-inch) | 2.7g |
| Veggie Toastie with Dip | 2.7g |
| Classic Aloo Tikki/Hashbrown | 2.9g |
| Chicken Seekh (Sub Craver, 4-inch) | 3.4g |
| Paneer Tikka (6-inch) | 3.9g |
| Chicken Slice (Footlong) | 4.0g |
| Corn & Peas Salad | 4.1g |
| Cheesy American BBQ (6-inch) | 4.2g |
| Classic Chicken (Sub Craver, 4-inch) | 4.2g |
| Aloo Patty (6-inch) | 4.2g |
| Corn & Peas (6-inch) | 4.2g |
| Roast Chicken (6-inch) | 4.2g |
| Corn & Peas Cheese Pull (6-inch) | 4.2g |
| Paneer Tikka Cheese Pull (6-inch) | 4.7g |
| Spicy Chicken (Sub Craver, 4-inch) | 4.9g |
| Veg Shami (6-inch) | 4.9g |
| Veggie Delite (6-inch) | 4.9g |
| Veggie Delite Cheese Pull (6-inch) | 5.0g |
| Nachos 'n Dip | 5.0g |
| Chicken N' Cheese (6-inch) | 5.3g |
| Tandoori Chicken (6-inch) | 5.3g |
| Potato Chilli Cheese (6-inch) | 5.4g |
| Cheesy Potato Delight (6-inch) | 5.4g |
| Paneer Tikka Wrap | 5.5g |
| Cheesy Paneer Tikka (6-inch) | 5.6g |
| Classic Veggie (Sub Craver, 4-inch) | 5.6g |
| Veg Shami Cheese Pull (6-inch) | 5.7g |
| Veggie Delite Wrap | 5.7g |
| Italian BMT (Chicken) (6-inch) | 6.1g |
| Italian BMT (Lamb) (6-inch) | 6.1g |
| Lamb Pepperoni (6-inch) | 6.1g |
| Aloo Patty Cheese Pull (6-inch) | 6.1g |
| Italian BMT (Lamb) Cheese Pull (6-inch) | 6.2g |
| Lamb Pepperoni Cheese Pull (6-inch) | 6.2g |
| Veg Kebab with Dip | 6.4g |
| Cheesy Chicken Tikka (6-inch) | 6.5g |
| Peri Peri Chicken (6-inch) | 6.8g |
| Roast Chicken Strips Wrap | 6.8g |
| Cheesy Mexican (6-inch) | 6.9g |
| Italian BMT (Chicken) Cheese Pull (6-inch) | 6.9g |
| Cheesy Omelette (4-inch) | 7.1g |
| Chilli Bean Patty (6-inch) | 7.2g |
| Lamb Pepperoni Wrap | 7.6g |
| Paneer Tikka (Footlong) | 7.8g |
| Veggie Delite Salad | 7.9g |
| Chicken Meatball (6-inch) | 8.0g |
| Chilli Bean Patty Cheese Pull (6-inch) | 8.0g |
| Chicken Meatball Cheese Pull (6-inch) | 8.0g |
| Aloo Patty Wrap | 8.0g |
| Corn & Peas Wrap | 8.3g |
| Cheesy American BBQ (Footlong) | 8.4g |
| Cheesy Lamb Pepperoni (6-inch) | 8.4g |
| Aloo Patty (Footlong) | 8.4g |
| Corn & Peas (Footlong) | 8.4g |
| Roast Chicken (Footlong) | 8.4g |
| Tandoori Chicken Wrap | 8.4g |
| Spicy Chicken Keema (6-inch) | 8.7g |
| Tuna (6-inch) | 8.7g |
| Veg Shami Wrap | 8.7g |
| Italian BMT (Chicken) Wrap | 8.7g |
| Italian BMT (Lamb) Wrap | 8.7g |
| Egg'n Chicken Melt (6-inch) | 9.4g |
| Chicken Keema Melt (6-inch) | 9.5g |
| Veg Shami (Footlong) | 9.8g |
| Veggie Delite (Footlong) | 9.8g |
| Paneer Tikka Salad | 9.8g |
| Italian BMT (Chicken) Salad | 9.8g |
| Italian BMT (Lamb) Salad | 9.8g |
| Tandoori Paneer (Sub Craver, 4-inch) | 9.9g |
| Veg Shami Salad | 9.9g |
| Peri Peri Chicken Wrap | 10.2g |
| Chicken Meatball with Dip | 10.2g |
| Aloo Patty Salad | 10.5g |
| Lamb Pepperoni Salad | 10.5g |
| Tandoori Chicken (Footlong) | 10.6g |
| Potato Chilli Cheese (Footlong) | 10.8g |
| Cheesy Paneer Tikka (Footlong) | 11.2g |
| Tandoori Chicken Salad | 11.2g |
| Roast Chicken Salad | 11.6g |
| Chilli Bean Patty Wrap | 11.8g |
| Paneer Tikka Rice Bowl | 12.1g |
| Italian BMT (Chicken) (Footlong) | 12.2g |
| Italian BMT (Lamb) (Footlong) | 12.2g |
| Lamb Pepperoni (Footlong) | 12.2g |
| Peri Peri Chicken Salad | 12.4g |
| Tuna Salad | 12.4g |
| Spicy Chicken Keema Salad | 12.7g |
| Chicken Meatball Wrap | 12.9g |
| Tuna Wrap | 12.9g |
| Cheesy Chicken Tikka (Footlong) | 13.0g |
| Spicy Chicken Keema Wrap | 13.2g |
| Double Egg n' Cheese Omelette (6-inch) | 13.5g |
| Chilli Bean Patty Salad | 13.5g |
| Veggie Delite Rice Bowl | 13.5g |
| Chicken Teriyaki Rice Bowl | 13.5g |
| Roast Chicken Rice Bowl | 13.5g |
| Tandoori Chicken Rice Bowl | 13.5g |
| Peri Peri Chicken (Footlong) | 13.6g |
| Cheesy Mexican (Footlong) | 13.8g |
| Chicken Meatball Salad | 13.9g |
| Cheesy Omelette (6-inch) | 14.3g |
| Aloo Patty Rice Bowl | 14.3g |
| Chilli Bean Patty (Footlong) | 14.4g |
| Veg Shami Rice Bowl | 15.0g |
| Peri Peri Chicken Rice Bowl | 15.0g |
| Chilli Bean Patty Rice Bowl | 15.4g |
| Chicken 65 Rice Bowl | 15.4g |
| Pepper Chicken Rice Bowl | 15.8g |
| Chicken Meatball (Footlong) | 16.0g |
| Chicken Meatball Rice Bowl | 16.2g |
| Cheesy Lamb Pepperoni (Footlong) | 16.8g |
| Corn & Peas Rice Bowl | 16.9g |
| Spicy Chicken Keema Rice Bowl | 17.2g |
| Spicy Chicken Keema (Footlong) | 17.4g |
| Tuna (Footlong) | 17.4g |
| Egg'n Chicken Melt (Footlong) | 18.8g |
| Chicken Keema Melt (Footlong) | 19.0g |
| Double Egg n' Cheese Omelette (Footlong) | 27.0g |
Frequently asked
Does Subway India use seed oils?
Based on our menu research, Subway India cooks with: Not disclosed for India: Subway India (Culinary Brands India) prints no oil or ingredient statement in its August 2026 nutrition and allergen chart; sauces (eggless mayonnaise), breads and patties carry vegetable oil, unspecified (mayonnaise rows print about 12-15% saturated, consistent with a soybean/sunflower-type oil). No fries fryer on the Indian menu.. Across the 136 menu items we analyzed, it averages 8.5g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Subway India cook with?
Our research indicates: Not disclosed for India: Subway India (Culinary Brands India) prints no oil or ingredient statement in its August 2026 nutrition and allergen chart; sauces (eggless mayonnaise), breads and patties carry vegetable oil, unspecified (mayonnaise rows print about 12-15% saturated, consistent with a soybean/sunflower-type oil). No fries fryer on the Indian menu.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway India use beef tallow?
No. Our research indicates Subway India cooks with Not disclosed for India: Subway India (Culinary Brands India) prints no oil or ingredient statement in its August 2026 nutrition and allergen chart; sauces (eggless mayonnaise), breads and patties carry vegetable oil, unspecified (mayonnaise rows print about 12-15% saturated, consistent with a soybean/sunflower-type oil). No fries fryer on the Indian menu., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway India seed oil free?
No. Our research indicates Subway India cooks with Not disclosed for India: Subway India (Culinary Brands India) prints no oil or ingredient statement in its August 2026 nutrition and allergen chart; sauces (eggless mayonnaise), breads and patties carry vegetable oil, unspecified (mayonnaise rows print about 12-15% saturated, consistent with a soybean/sunflower-type oil). No fries fryer on the Indian menu., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway India?
Chicken Teriyaki Salad is the lowest-PUFA item we analyzed at Subway India, at an estimated 0.6g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway India?
Double Egg n' Cheese Omelette (Footlong) is the highest-PUFA item we analyzed at Subway India, at an estimated 27.0g 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 India 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.