Subway Iceland Seed Oil Report Card
Based on our menu research, Subway Iceland cooks with: not stated: Subway Iceland publishes no nutrition and no oil statement (its allergen and ingredient PDFs are Y/MC matrices); no deep fryer in Icelandic stores (no fried sides on the menu); scored as rapeseed-type sauces and bread oil, the norm in the Nordic Subway documents (estimate). Across the 99 menu items we analyzed, it averages 2.8g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at Subway Iceland
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 |
|---|---|
| Gosglas | 0.0g |
| Appelsín | 0.0g |
| Mix | 0.0g |
| 7-UP | 0.0g |
| Appelsín sykurlaust | 0.0g |
What to Avoid at Subway Iceland
| Item | PUFA |
|---|---|
| Klassískur veisluplatti | 20.6g |
| Grænmetisplatti | 14.4g |
| Kjötveisla veisluplatti | 13.8g |
| Krakkaplatti | 13.6g |
| Kökuplatti | 12.6g |
Every Subway Iceland item, ranked
All 99 items we have for Subway Iceland, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Gosglas | 0.0g |
| Pepsi | 0.0g |
| Pepsi Max | 0.0g |
| Appelsín | 0.0g |
| Mix | 0.0g |
| Mountain Dew | 0.0g |
| 7-UP | 0.0g |
| Appelsín sykurlaust | 0.0g |
| Kristall Mexican Lime | 0.0g |
| Kristall Sítrónu | 0.0g |
| Kristall án bragðefna | 0.0g |
| Kristall plús | 0.0g |
| Floridana appelsínusafi | 0.0g |
| Floridana eplasafi | 0.0g |
| Floridana heilsusafi | 0.0g |
| Grænmetissæla salat | 0.3g |
| Kalkúnabringa salat | 0.5g |
| Grænmetissæla (6 tommur) | 0.6g |
| Kalkúnn og skinka salat | 0.6g |
| Skinkusalat | 0.6g |
| Grilluð Kjúklingabringa salat | 0.7g |
| Teriyaki salat | 0.7g |
| Steik og ostur salat | 0.7g |
| Kalkúnsbringa (6 tommur) | 0.8g |
| Kalkúnn og skinka (6 tommur) | 0.9g |
| Skinkubátur (6 tommur) | 0.9g |
| Grilluð kjúklingabringa (6 tommur) | 1.0g |
| Teriyaki kjúklingur (6 tommur) | 1.0g |
| Steik og ostur (6 tommur) | 1.0g |
| Súkkulaðibitakaka | 1.0g |
| Súkkulaðibitakaka með lituðum sælgætismolum | 1.0g |
| Grænmetissæla (12 tommur) | 1.2g |
| Hægeldaður kjúklingur salat | 1.2g |
| Buffaló Kjúklingur salat | 1.2g |
| TLC Teriyaki salat | 1.2g |
| Bræðingur salat | 1.2g |
| BLT beikon salat | 1.2g |
| Hvít kaka með hvítu súkkulaði og macadamia hnetum | 1.2g |
| Hægeldaður kjúklingur (6 tommur) | 1.5g |
| Bræðingur (6 tommur) | 1.5g |
| Buffaló kjúklingur (6 tommur) | 1.5g |
| TLC Teriyaki (6 tommur) | 1.5g |
| BLT beikon bátur (6 tommur) | 1.5g |
| Barnabox | 1.5g |
| Vegan brún kaka með súkkulaði | 1.5g |
| Kalkúnsbringa (12 tommur) | 1.6g |
| Kalkúnn og skinka (12 tommur) | 1.8g |
| Skinkubátur (12 tommur) | 1.8g |
| Grænmetissæla vefja | 1.8g |
| Grilluð kjúklingabringa (12 tommur) | 2.0g |
| Teriyaki kjúklingur (12 tommur) | 2.0g |
| Steik og ostur (12 tommur) | 2.0g |
| Kalkúnsbringa vefja | 2.0g |
| Kalkúnn og skinka vefja | 2.2g |
| Skinku vefja | 2.2g |
| Pizzusalat | 2.2g |
| Teriyaki kjúklingur vefja | 2.3g |
| Grilluð kjúklingabringa vefja | 2.3g |
| Steik og ostur vefja | 2.3g |
| Pizzabátur (6 tommur) | 2.5g |
| Ítalskt B.M.T salat | 2.7g |
| Grænmetisbuff salat | 2.7g |
| Hægeldaður kjúklingur (12 tommur) | 3.0g |
| Bræðingur (12 tommur) | 3.0g |
| Buffaló kjúklingur (12 tommur) | 3.0g |
| TLC Teriyaki (12 tommur) | 3.0g |
| Ítalskur B.M.T. (6 tommur) | 3.0g |
| Grænmetisbuff (6 tommur) | 3.0g |
| BLT beikon bátur (12 tommur) | 3.0g |
| Hægeldaður kjúklingur vefja | 3.0g |
| Bræðingur vefja | 3.0g |
| Buffaló kjúklingur vefja | 3.0g |
| TLC Teriyaki vefja | 3.0g |
| Beikon vefja | 3.0g |
| Doritos sweet chili | 3.0g |
| Doritos nacho cheese | 3.0g |
| Lay's sour cream & onion | 3.0g |
| Lay's salt | 3.0g |
| Sterkt ítalskt salat | 3.2g |
| Sterkur ítalskur (6 tommur) | 3.5g |
| Pizza vefja | 4.2g |
| Túnfiskur salat | 4.2g |
| Túnfiskur (6 tommur) | 4.5g |
| Ítölsk B.M.T. vefja | 4.9g |
| Grænmetisbuff vefja | 4.9g |
| Pizzabátur (12 tommur) | 5.0g |
| Doritos Nachos | 5.0g |
| Sterkur ítalskur vefja | 5.5g |
| Ítalskur B.M.T. (12 tommur) | 6.0g |
| Grænmetisbuff (12 tommur) | 6.0g |
| Heilsuplatti | 6.8g |
| Túnfisksalati vefja | 6.9g |
| Sterkur ítalskur (12 tommur) | 7.0g |
| Túnfiskur (12 tommur) | 9.0g |
| Kökuplatti | 12.6g |
| Krakkaplatti | 13.6g |
| Kjötveisla veisluplatti | 13.8g |
| Grænmetisplatti | 14.4g |
| Klassískur veisluplatti | 20.6g |
Frequently asked
Does Subway Iceland use seed oils?
Based on our menu research, Subway Iceland cooks with: not stated: Subway Iceland publishes no nutrition and no oil statement (its allergen and ingredient PDFs are Y/MC matrices); no deep fryer in Icelandic stores (no fried sides on the menu); scored as rapeseed-type sauces and bread oil, the norm in the Nordic Subway documents (estimate). Across the 99 menu items we analyzed, it averages 2.8g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Subway Iceland cook with?
Our research indicates: not stated: Subway Iceland publishes no nutrition and no oil statement (its allergen and ingredient PDFs are Y/MC matrices); no deep fryer in Icelandic stores (no fried sides on the menu); scored as rapeseed-type sauces and bread oil, the norm in the Nordic Subway documents (estimate). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway Iceland use beef tallow?
No. Our research indicates Subway Iceland cooks with not stated: Subway Iceland publishes no nutrition and no oil statement (its allergen and ingredient PDFs are Y/MC matrices); no deep fryer in Icelandic stores (no fried sides on the menu); scored as rapeseed-type sauces and bread oil, the norm in the Nordic Subway documents (estimate), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway Iceland seed oil free?
Largely yes. Our research indicates Subway Iceland cooks with not stated: Subway Iceland publishes no nutrition and no oil statement (its allergen and ingredient PDFs are Y/MC matrices); no deep fryer in Icelandic stores (no fried sides on the menu); scored as rapeseed-type sauces and bread oil, the norm in the Nordic Subway documents (estimate), which is not an industrial seed oil. Preparation can vary by location.
What is the safest thing to order at Subway Iceland?
Gosglas is the lowest-PUFA item we analyzed at Subway Iceland, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Iceland?
Klassískur veisluplatti is the highest-PUFA item we analyzed at Subway Iceland, at an estimated 20.6g 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 Iceland 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.