Subway Mexico Seed Oil Report Card
Based on our menu research, Subway Mexico cooks with: No fryers: Subway Mexico bakes its breads and sells baked Crosschips; it names no oil in its Mexican guide. The bread and sauce oil is modelled as unspecified vegetable oil (its own condiment rows print soybean-like saturated shares: ranch 8 g fat / 1 g saturated). Evidence-labelled guess.. Across the 81 menu items we analyzed, it averages 7.3g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
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Safest Orders at Subway Mexico
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: Pollo (15 cm), 1.9g total
| Item | PUFA |
|---|---|
| Ensalada Pollo | 0.4g |
| Ensalada Pollo Estilo Teriyaki | 0.4g |
| Galleta de Nuez | 0.9g |
| Galleta de Arándano | 0.9g |
| Ensalada Pechuga de pavo | 1.2g |
What to Avoid at Subway Mexico
| Item | PUFA |
|---|---|
| Costillas Holy Moly Guacamoli (30 cm) | 32.5g |
| Boneless Hot (30 cm) | 19.0g |
| Costillas BBQ (30 cm) | 17.4g |
| Crunchy Steak Bacon (30 cm) | 16.7g |
| Milanesa de Pollo Napolitana (30 cm) | 16.7g |
Every Subway Mexico item, ranked
All 81 items we have for Subway Mexico, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Ensalada Pollo | 0.4g |
| Ensalada Pollo Estilo Teriyaki | 0.4g |
| Ensalada Deleite Vegetariano con queso | 0.8g |
| Galleta de Nuez | 0.9g |
| Galleta de Arándano | 0.9g |
| Ensalada Pechuga de pavo | 1.2g |
| Galleta de Doble Chocolate | 1.2g |
| Galleta de Chispas de Chocolate | 1.6g |
| Pollo Estilo Teriyaki (15 cm) | 1.9g |
| Pollo (15 cm) | 1.9g |
| Pechuga de pavo (15 cm) | 1.9g |
| Ensalada Jamón | 1.9g |
| Ensalada Carne y Queso | 2.0g |
| Deleite Vegetariano (15 cm) | 2.3g |
| Gringo Pastor (15 cm) | 2.4g |
| Carne y Queso (15 cm) | 2.7g |
| Jamón (15 cm) | 3.4g |
| Pollo Estilo Teriyaki (30 cm) | 3.8g |
| Pollo (30 cm) | 3.8g |
| Pechuga de pavo (30 cm) | 3.8g |
| Golazo Pastor | 3.8g |
| Papas Horneadas Crosschips | 4.1g |
| Ensalada Milanesa de Pollo | 4.2g |
| Albondigas (15 cm) | 4.3g |
| Ensalada Atún | 4.5g |
| Deleite Vegetariano (30 cm) | 4.6g |
| Ultra Golazo Steak | 4.6g |
| Golazo Kids sub | 4.6g |
| Boneless Bites (incluye salsa BBQ) | 4.7g |
| Gringo Pastor (30 cm) | 4.8g |
| Milanesa de Pollo (15 cm) | 4.9g |
| Boneless Bites (incluye salsa búfalo) | 4.9g |
| Pollo Parmesano (15 cm) | 5.3g |
| Atún (15 cm) | 5.3g |
| Golazo Costillitas BBQ | 5.3g |
| Milanesa de Pollo 3 Quesos (15 cm) | 5.4g |
| Carne y Queso (30 cm) | 5.4g |
| Ensalada Pizza Sub | 5.4g |
| Ensalada Chicken Bacon Ranch® | 5.6g |
| Jamtochino (15 cm) | 5.7g |
| Golazo Jamon y Queso con Guacamole | 5.7g |
| Ensalada Italian BMT® | 5.7g |
| Ensalada Pollo Parmesano | 5.7g |
| Pizza Sub (15 cm) | 6.1g |
| American Teriyaki (15 cm) | 6.4g |
| Chicken Bacon Ranch® (15 cm) | 6.4g |
| Jamón (30 cm) | 6.7g |
| Italonni (15 cm) | 6.9g |
| Italiano B.M.T.® (15 cm) | 7.2g |
| Golazo Milanesa de Pollo | 7.2g |
| Gran Pastor (15 cm) | 7.2g |
| Campechano (15 cm) | 7.2g |
| Ensalada Costillas BBQ | 7.2g |
| Milanesa de Pollo Mexicana (15 cm) | 7.6g |
| Oh My Boneless! (15 cm) | 8.0g |
| Crunchy Steak Bacon (15 cm) | 8.4g |
| Milanesa de Pollo Napolitana (15 cm) | 8.4g |
| Albondigas (30 cm) | 8.6g |
| Costillas BBQ (15 cm) | 8.7g |
| Boneless Hot (15 cm) | 9.5g |
| Milanesa de Pollo (30 cm) | 9.9g |
| Atún (30 cm) | 10.5g |
| Pollo Parmesano (30 cm) | 10.7g |
| Milanesa de Pollo 3 Quesos (30 cm) | 10.8g |
| Jamtochino (30 cm) | 11.4g |
| Pizza Sub (30 cm) | 12.2g |
| Ensalada Boneless Hot | 12.5g |
| American Teriyaki (30 cm) | 12.8g |
| Chicken Bacon Ranch® (30 cm) | 12.8g |
| Italonni (30 cm) | 13.9g |
| Italiano B.M.T.® (30 cm) | 14.3g |
| Campechano (30 cm) | 14.3g |
| Gran Pastor (30 cm) | 14.4g |
| Milanesa de Pollo Mexicana (30 cm) | 15.2g |
| Oh My Boneless! (30 cm) | 16.0g |
| Costillas Holy Moly Guacamoli (15 cm) | 16.2g |
| Crunchy Steak Bacon (30 cm) | 16.7g |
| Milanesa de Pollo Napolitana (30 cm) | 16.7g |
| Costillas BBQ (30 cm) | 17.4g |
| Boneless Hot (30 cm) | 19.0g |
| Costillas Holy Moly Guacamoli (30 cm) | 32.5g |
Frequently asked
Does Subway Mexico use seed oils?
Based on our menu research, Subway Mexico cooks with: No fryers: Subway Mexico bakes its breads and sells baked Crosschips; it names no oil in its Mexican guide. The bread and sauce oil is modelled as unspecified vegetable oil (its own condiment rows print soybean-like saturated shares: ranch 8 g fat / 1 g saturated). Evidence-labelled guess.. Across the 81 menu items we analyzed, it averages 7.3g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Subway Mexico cook with?
Our research indicates: No fryers: Subway Mexico bakes its breads and sells baked Crosschips; it names no oil in its Mexican guide. The bread and sauce oil is modelled as unspecified vegetable oil (its own condiment rows print soybean-like saturated shares: ranch 8 g fat / 1 g saturated). Evidence-labelled guess.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway Mexico use beef tallow?
No. Our research indicates Subway Mexico cooks with No fryers: Subway Mexico bakes its breads and sells baked Crosschips; it names no oil in its Mexican guide. The bread and sauce oil is modelled as unspecified vegetable oil (its own condiment rows print soybean-like saturated shares: ranch 8 g fat / 1 g saturated). Evidence-labelled guess., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway Mexico seed oil free?
No. Our research indicates Subway Mexico cooks with No fryers: Subway Mexico bakes its breads and sells baked Crosschips; it names no oil in its Mexican guide. The bread and sauce oil is modelled as unspecified vegetable oil (its own condiment rows print soybean-like saturated shares: ranch 8 g fat / 1 g saturated). Evidence-labelled guess., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway Mexico?
Ensalada Pollo is the lowest-PUFA item we analyzed at Subway Mexico, at an estimated 0.4g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Mexico?
Costillas Holy Moly Guacamoli (30 cm) is the highest-PUFA item we analyzed at Subway Mexico, at an estimated 32.5g 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.
Compare other chains
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See where Subway Mexico 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.