Subway Northern Mariana Islands Seed Oil Report Card
Based on our menu research, Subway Northern Mariana Islands cooks with: not stated for Saipan: Subway Pacific (subwaypacific.com, 'SUBWAY Restaurants of Guam and Saipan', one site and one menu for both islands) prints its menu with builds and calories only, no fat figure and no oil or ingredient statement. Nothing at Subway is deep-fried; the seed-oil fat is in the mayonnaise, ranch, Baja Chipotle and aioli sauces, the tuna salad and the bagged chips, scored as an unspecified vegetable oil (pool vegetable_oil_unspecified, p 0.58), higher-PUFA-wins. The US Subway nutrition guide does not say it covers the Northern Mariana Islands and was not used.. Across the 128 menu items we analyzed, it averages 7.1g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
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Safest Orders at Subway Northern Mariana Islands
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.
Cleanest full order: Sweet Onion Chicken Teriyaki (6-inch) + Fountain Drink 20oz, 1.5g total
| Item | PUFA |
|---|---|
| Homestyle Chicken Noodle Soup | 0.5g |
| Ham & Turkey Stacker (6-inch) | 1.5g |
| Sweet Onion Chicken Teriyaki (6-inch) | 1.5g |
| Baked Lay's Classic | 1.5g |
| Baked Lay's Barbecue | 1.5g |
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Build my orderWhat to Avoid at Subway Northern Mariana Islands
| Item | PUFA |
|---|---|
| Tuna (Footlong) | 24.0g |
| 12 Pack Cookie Box | 24.0g |
| Tuna Protein Bowl | 20.0g |
| Chicken & Bacon Ranch (Footlong) | 18.0g |
| Tuna Wrap | 18.0g |
Around the world: Subway
Tuna (Footlong) has 7.7g of PUFA in Austria but 24.0g in Northern Mariana Islands. Same chain.
We have Subway in 33 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | Tuna Salad | Veggie Delite (Footlong) | Italian B.M.T. Salad | Tuna (Footlong) | Sweet Onion Chicken Teriyaki (6-inch) | Veggie Delite Wrap |
|---|---|---|---|---|---|---|---|
| Northern Mariana Islands (this page) | Not disclosed | 11.0g | 5.0g | 5.0g | 24.0g | 1.5g | 4.0g |
| U.S. | Not disclosed | n/a | 3.9g | n/a | 30.4g | 2.7g | 4.3g |
| Antigua and Barbuda | Not disclosed | 6.0g | n/a | 2.0g | n/a | 1.5g | 3.0g |
| Aruba | Not disclosed | 5.5g | 3.0g | n/a | n/a | 2.0g | n/a |
| Australia | canola oil | n/a | n/a | n/a | n/a | 1.2g | n/a |
| Austria | Not disclosed | 3.2g | 0.9g | 2.8g | 7.7g | n/a | 1.9g |
| Bahamas | Not disclosed | 5.5g | 3.0g | 2.5g | 14.0g | 2.0g | n/a |
| Bahrain | Not disclosed | n/a | n/a | n/a | n/a | n/a | 6.0g |
| Barbados | Not disclosed | 5.5g | 3.0g | 2.5g | 14.0g | 2.0g | n/a |
| Canada | vegetable oil | n/a | n/a | n/a | n/a | 0.8g | n/a |
| Cayman Islands | Not disclosed | n/a | 4.0g | n/a | 26.0g | n/a | n/a |
| Curaçao | Not disclosed | 5.5g | 3.0g | 2.5g | 14.0g | 2.0g | n/a |
| Finland | Not disclosed | n/a | 1.2g | n/a | n/a | n/a | 1.8g |
| Germany | Not disclosed | 3.2g | 0.9g | 2.8g | 7.7g | n/a | 1.9g |
| Grenada | Not disclosed | 5.5g | 3.0g | 2.5g | 14.0g | 2.0g | n/a |
| Guam | Not disclosed | 11.0g | 5.0g | 5.0g | 24.0g | 1.5g | 4.0g |
| India | Not disclosed | 12.4g | 9.8g | n/a | 17.4g | n/a | 5.7g |
| Ireland | Not disclosed | n/a | n/a | 3.6g | n/a | n/a | 3.0g |
| Jordan | Not disclosed | 7.0g | n/a | n/a | n/a | n/a | n/a |
| Netherlands | Not disclosed | n/a | 1.6g | n/a | n/a | n/a | 1.8g |
| New Zealand | Not disclosed | n/a | n/a | n/a | n/a | 2.0g | n/a |
| Pakistan | Not disclosed | 7.0g | n/a | n/a | n/a | n/a | n/a |
| Poland | rapeseed oil | n/a | n/a | n/a | n/a | n/a | n/a |
| Saint Kitts and Nevis | Not disclosed | 5.5g | 3.0g | 2.5g | 14.0g | 2.0g | n/a |
| Saint Lucia | Not disclosed | 6.0g | 2.0g | 2.0g | 14.0g | 1.5g | 3.0g |
| Saint Vincent and the Grenadines | Not disclosed | 5.5g | 3.0g | 2.5g | 14.0g | 2.0g | n/a |
| Singapore | Not disclosed | n/a | n/a | 10.4g | n/a | n/a | 3.9g |
| Sint Maarten | Not disclosed | 5.5g | 3.0g | 2.5g | 14.0g | 2.0g | n/a |
| Slovenia | Not disclosed | n/a | 2.3g | n/a | 15.0g | n/a | n/a |
| Sweden | Not disclosed | n/a | n/a | n/a | n/a | n/a | 1.9g |
| Trinidad and Tobago | Not disclosed | 6.0g | n/a | 2.0g | n/a | n/a | 3.0g |
| U.S. Virgin Islands | Not disclosed | 12.0g | 4.0g | 4.0g | 26.0g | 3.0g | n/a |
| UK | rapeseed oil | 3.2g | n/a | 3.6g | n/a | n/a | 1.9g |
Items are matched by name, so portions and recipes can differ between countries. Values are estimated grams of seed-oil PUFA per item. Oil notes are as each country's chain discloses them.
Every Subway Northern Mariana Islands item, ranked
All 128 items we have for Subway Northern Mariana Islands, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Applesauce | 0.0g |
| Fountain Drink 20oz | 0.0g |
| Fountain Drink 30oz | 0.0g |
| Fountain Drink 40oz | 0.0g |
| Honest Kids Super Fruit Punch | 0.0g |
| Bottled Beverages | 0.0g |
| Low-Fat Milk | 0.1g |
| Homestyle Chicken Noodle Soup | 0.5g |
| Broccoli Cheddar Soup | 1.0g |
| Ham & Turkey Stacker (6-inch) | 1.5g |
| Sweet Onion Chicken Teriyaki (6-inch) | 1.5g |
| Kids Fresh Fit Meal | 1.5g |
| Baked Lay's Classic | 1.5g |
| Baked Lay's Barbecue | 1.5g |
| Baked Lay's Sour Cream & Onion | 1.5g |
| Oatmeal Raisin Cookie | 1.5g |
| Chocolate Chip Cookie | 2.0g |
| Raspberry Cheesecake Cookie | 2.0g |
| Double Chocolate Chip Cookie | 2.0g |
| Chicken & Cheese Dipper | 2.0g |
| Double Cheese Dipper | 2.0g |
| Veggie Delite (6-inch) | 2.5g |
| White Chip Macadamia Nut Cookie | 2.5g |
| Pepperoni & Cheese Dipper | 2.5g |
| Ham & Turkey Stacker (Footlong) | 3.0g |
| Seasoned Steak & Avocado (6-inch) | 3.0g |
| Sweet Onion Chicken Teriyaki (Footlong) | 3.0g |
| Oven-roasted Turkey Salad | 3.0g |
| Grilled Chicken Salad | 3.0g |
| Black Forest Ham Salad | 3.0g |
| Roast Beef Salad | 3.0g |
| Rotisserie-Style Chicken Salad | 3.0g |
| SunChips Harvest Cheddar | 3.0g |
| Auntie Anne's Footlong Pretzel | 3.0g |
| Meatball Marinara (6-inch) | 3.5g |
| Sweet Onion Chicken Teriyaki Wrap | 3.5g |
| Meatball Marinara Salad | 3.5g |
| Egg & Cheese | 3.5g |
| Honey Mustard BBQ (6-inch) | 4.0g |
| Spicy Nacho Chicken (6-inch) | 4.0g |
| Veggie Delite Wrap | 4.0g |
| Cold Cut Combo Salad | 4.0g |
| Black Forest Ham, Egg & Cheese | 4.0g |
| Bacon, Egg & Cheese | 4.5g |
| Steak, Egg & Cheese | 4.5g |
| Turkey & Ranch Delite (6-inch) | 5.0g |
| Meatball Pepperoni (6-inch) | 5.0g |
| Veggie Delite (Footlong) | 5.0g |
| Italian B.M.T. Salad | 5.0g |
| Lay's Classic | 5.0g |
| Lay's Barbecue | 5.0g |
| DORITOS Nacho Cheese | 5.0g |
| Grilled Chicken & Avocado (6-inch) | 6.0g |
| Seasoned Steak & Avocado (Footlong) | 6.0g |
| Spicy Nacho Chicken Wrap | 6.0g |
| Honey Mustard BBQ Wrap | 6.0g |
| Black Forest Ham Protein Bowl | 6.0g |
| Meatball Marinara Protein Bowl | 6.0g |
| Oven-roasted Turkey Protein Bowl | 6.0g |
| Roast Beef Protein Bowl | 6.0g |
| Rotisserie-Style Chicken Protein Bowl | 6.0g |
| Steak & Cheese Protein Bowl | 6.0g |
| Grilled Chicken Protein Bowl | 6.0g |
| Spicy Italian Salad | 6.0g |
| 3 Cookies | 6.0g |
| Cheesy Garlic Steak (6-inch) | 6.5g |
| Chipotle Philly (6-inch) | 7.0g |
| Grilled Chicken (6-inch) | 7.0g |
| Meatball Marinara (Footlong) | 7.0g |
| B.M.T. (6-inch) | 7.0g |
| Roast Beef (6-inch) | 7.0g |
| Oven Roasted Turkey (6-inch) | 7.0g |
| Black Forest Ham (6-inch) | 7.0g |
| Subway Club (6-inch) | 7.0g |
| All-American Club (6-inch) | 7.0g |
| Veggie Patty Protein Bowl | 7.0g |
| Steak Philly (6-inch) | 7.5g |
| Cold Cut Combo (6-inch) | 7.5g |
| Honey Mustard BBQ (Footlong) | 8.0g |
| Spicy Nacho Chicken (Footlong) | 8.0g |
| 5 Meat Italian (6-inch) | 8.0g |
| Spicy Italian (6-inch) | 8.0g |
| Cheesy Garlic Steak Wrap | 8.0g |
| Turkey & Ham Wrap | 8.0g |
| Veggie Patty Wrap | 8.0g |
| Cold Cut Combo Protein Bowl | 8.0g |
| Chicken & Bacon Ranch Salad | 8.0g |
| Grilled Chicken Wrap | 8.5g |
| Oven-Roasted Turkey Wrap | 8.5g |
| Black Forest Ham Wrap | 8.5g |
| Roast Beef Wrap | 8.5g |
| Chicken & Bacon Ranch (6-inch) | 9.0g |
| Steak Philly Wrap | 9.0g |
| All-American Club Wrap | 9.0g |
| Subway Club Wrap | 9.0g |
| Italian B.M.T. Protein Bowl | 9.0g |
| Cold Cut Combo Wrap | 9.5g |
| Turkey & Ranch Delite (Footlong) | 10.0g |
| Meatball Pepperoni (Footlong) | 10.0g |
| B.M.T. Wrap | 10.0g |
| B.L.T. Wrap | 11.0g |
| Spicy Italian Protein Bowl | 11.0g |
| Tuna Salad | 11.0g |
| Grilled Chicken & Avocado (Footlong) | 12.0g |
| Tuna (6-inch) | 12.0g |
| Chicken & Bacon Ranch Wrap | 12.0g |
| Spicy Italian Wrap | 12.0g |
| 6 Pack Cookie Box | 12.0g |
| Subway Footlong Cookie | 12.0g |
| Cheesy Garlic Steak (Footlong) | 13.0g |
| Chipotle Philly (Footlong) | 14.0g |
| Grilled Chicken (Footlong) | 14.0g |
| B.M.T. (Footlong) | 14.0g |
| Roast Beef (Footlong) | 14.0g |
| Oven Roasted Turkey (Footlong) | 14.0g |
| Black Forest Ham (Footlong) | 14.0g |
| Subway Club (Footlong) | 14.0g |
| All-American Club (Footlong) | 14.0g |
| Chicken & Bacon Ranch Protein Bowl | 14.0g |
| Steak Philly (Footlong) | 15.0g |
| Cold Cut Combo (Footlong) | 15.0g |
| 5 Meat Italian (Footlong) | 16.0g |
| Spicy Italian (Footlong) | 16.0g |
| Chicken & Bacon Ranch (Footlong) | 18.0g |
| Tuna Wrap | 18.0g |
| Tuna Protein Bowl | 20.0g |
| Tuna (Footlong) | 24.0g |
| 12 Pack Cookie Box | 24.0g |
Frequently asked
Does Subway Northern Mariana Islands use seed oils?
Based on our menu research, Subway Northern Mariana Islands cooks with: not stated for Saipan: Subway Pacific (subwaypacific.com, 'SUBWAY Restaurants of Guam and Saipan', one site and one menu for both islands) prints its menu with builds and calories only, no fat figure and no oil or ingredient statement. Nothing at Subway is deep-fried; the seed-oil fat is in the mayonnaise, ranch, Baja Chipotle and aioli sauces, the tuna salad and the bagged chips, scored as an unspecified vegetable oil (pool vegetable_oil_unspecified, p 0.58), higher-PUFA-wins. The US Subway nutrition guide does not say it covers the Northern Mariana Islands and was not used.. Across the 128 menu items we analyzed, it averages 7.1g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Subway Northern Mariana Islands cook with?
Our research indicates: not stated for Saipan: Subway Pacific (subwaypacific.com, 'SUBWAY Restaurants of Guam and Saipan', one site and one menu for both islands) prints its menu with builds and calories only, no fat figure and no oil or ingredient statement. Nothing at Subway is deep-fried; the seed-oil fat is in the mayonnaise, ranch, Baja Chipotle and aioli sauces, the tuna salad and the bagged chips, scored as an unspecified vegetable oil (pool vegetable_oil_unspecified, p 0.58), higher-PUFA-wins. The US Subway nutrition guide does not say it covers the Northern Mariana Islands and was not used.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway Northern Mariana Islands use beef tallow?
No. Our research indicates Subway Northern Mariana Islands cooks with not stated for Saipan: Subway Pacific (subwaypacific.com, 'SUBWAY Restaurants of Guam and Saipan', one site and one menu for both islands) prints its menu with builds and calories only, no fat figure and no oil or ingredient statement. Nothing at Subway is deep-fried; the seed-oil fat is in the mayonnaise, ranch, Baja Chipotle and aioli sauces, the tuna salad and the bagged chips, scored as an unspecified vegetable oil (pool vegetable_oil_unspecified, p 0.58), higher-PUFA-wins. The US Subway nutrition guide does not say it covers the Northern Mariana Islands and was not used., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway Northern Mariana Islands seed oil free?
No. Our research indicates Subway Northern Mariana Islands cooks with not stated for Saipan: Subway Pacific (subwaypacific.com, 'SUBWAY Restaurants of Guam and Saipan', one site and one menu for both islands) prints its menu with builds and calories only, no fat figure and no oil or ingredient statement. Nothing at Subway is deep-fried; the seed-oil fat is in the mayonnaise, ranch, Baja Chipotle and aioli sauces, the tuna salad and the bagged chips, scored as an unspecified vegetable oil (pool vegetable_oil_unspecified, p 0.58), higher-PUFA-wins. The US Subway nutrition guide does not say it covers the Northern Mariana Islands and was not used., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway Northern Mariana Islands?
Homestyle Chicken Noodle Soup is the lowest-PUFA item we analyzed at Subway Northern Mariana Islands, at an estimated 0.5g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Northern Mariana Islands?
Tuna (Footlong) is the highest-PUFA item we analyzed at Subway Northern Mariana Islands, 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. 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 Northern Mariana Islands 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.