Subway Netherlands Seed Oil Report Card
Based on our menu research, Subway Netherlands cooks with: not stated: Subway Netherlands' nutrition guide (July 2026) and allergen chart (10/26) name no frying or sauce oil (the chart lists 'Olijfolie' only as a dressing). Its own Coleslaw row (5.2 g fat / 0.4 g saturates, 8%) reads as rapeseed-type oil; the fried sides (waffle fries, chicken triangles, falafel) read as an unnamed vegetable oil (8-13% saturated). Best evidence, not a chain statement. Across the 126 menu items we analyzed, it averages 3.5g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at Subway Netherlands
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 |
|---|---|
| Steak & Cheese Salade | 0.3g |
| Veggie Delite® Salade | 0.3g |
| Steak & Cheese (15 cm) | 0.4g |
| Chicken Fajita Salade | 0.5g |
| Chicken Teriyaki Salade | 0.5g |
What to Avoid at Subway Netherlands
| Item | PUFA |
|---|---|
| Big Mama Mia | 17.6g |
| Falafel Bites + Dip | 15.1g |
| Steak Loaded Waffle Fries | 15.1g |
| Grand cheesesteak | 12.7g |
| Chicken Nacho Ranch (Footlong) | 11.8g |
Every Subway Netherlands item, ranked
All 126 items we have for Subway Netherlands, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Coca-Cola | 0.0g |
| Coca-Cola Zero Sugar | 0.0g |
| Fanta Orange | 0.0g |
| Water | 0.0g |
| Steak & Cheese Salade | 0.3g |
| Veggie Delite® Salade | 0.3g |
| Steak & Cheese (15 cm) | 0.4g |
| Chicken Fajita Salade | 0.5g |
| Chicken Teriyaki Salade | 0.5g |
| Kalkoenfilet Salade | 0.5g |
| Kids Pack Kalkoenfilet | 0.5g |
| Kids Pack Veggie Delite® | 0.5g |
| Pulled Chicken Salade | 0.6g |
| Kids Pack Ham | 0.6g |
| Kalkoenfilet (15 cm) | 0.7g |
| Chicken Filet Salade | 0.7g |
| Ham Salade | 0.7g |
| Veggie Delite® (15 cm) | 0.8g |
| B.L.T. Salade | 0.8g |
| Salted Caramel Brownie | 0.8g |
| Chicken Teriyaki (15 cm) | 0.9g |
| Ham (15 cm) | 0.9g |
| Steak & Cheese (Footlong) | 0.9g |
| American Steakhouse Melt Salade | 0.9g |
| American Steakhouse Melt (15 cm) | 1.0g |
| Chicken Fajita (15 cm) | 1.0g |
| Chocolate Chunk Cookie | 1.1g |
| Double Chocolate Chip Cookie | 1.1g |
| White Chip Macadamia Nut Cookie | 1.1g |
| Chocolate Chip Rainbow Candy | 1.1g |
| BBQ Pulled Pork Salade | 1.2g |
| Pulled Chicken (15 cm) | 1.3g |
| Milk Chocolate and Coconut Cookie | 1.3g |
| Kalkoenfilet (Footlong) | 1.4g |
| BBQ Pulled Pork (15 cm) | 1.6g |
| Veggie Delite® (Footlong) | 1.6g |
| B.L.T (15 cm) | 1.7g |
| Chicken Filet (15 cm) | 1.7g |
| Ham (Footlong) | 1.7g |
| Coleslaw (Regular) | 1.7g |
| Chicken Teriyaki (Footlong) | 1.8g |
| Subway Melt® Salade | 1.8g |
| Veggie Delite® Wrap | 1.8g |
| Cheeseburger Mini Melt | 1.8g |
| American Steakhouse Melt (Footlong) | 1.9g |
| Chicken Fajita (Footlong) | 1.9g |
| Chicken Fajita Wrap | 2.0g |
| Oreo Cookie Cup | 2.0g |
| Subway Melt™ (15 cm) | 2.1g |
| Chicken Teriyaki Wrap | 2.1g |
| Chicken Pizza | 2.1g |
| Spicy Steak & Bacon Melt (15 cm) | 2.2g |
| Spicy Steak & Bacon Melt Salade | 2.2g |
| Kalkoenfilet Wrap | 2.2g |
| Steak, Ei en Kaas | 2.2g |
| Veggie Pizza | 2.2g |
| Steak & Cheese Signature Wrap | 2.3g |
| Bacon Cheeseburger Mini Melt | 2.3g |
| 8x Warm Mini Cookies | 2.3g |
| American Steakhouse Melt Wrap | 2.4g |
| Chicken Filet Wrap | 2.4g |
| Ham Wrap | 2.4g |
| Margarita Pizza | 2.4g |
| Ei en Kaas | 2.5g |
| Pulled Chicken (Footlong) | 2.6g |
| Vegan Patty Salade | 2.6g |
| Ham & Cheese (Grab and Go) | 2.6g |
| BBQ Pulled Pork Wrap | 2.8g |
| Pulled Chicken Wrap | 2.9g |
| Vegan Supreme Salade | 3.0g |
| Vegan Patty (15 cm) | 3.1g |
| BBQ Pulled Pork (Footlong) | 3.2g |
| Ham and Cheese Tosti | 3.2g |
| Ham, Ei en Kaas | 3.2g |
| Coleslaw (Double) | 3.2g |
| B.L.T (Footlong) | 3.3g |
| Chicken Filet (Footlong) | 3.4g |
| Italian B.M.T.® (15 cm) | 3.4g |
| Italian B.M.T.® Salade | 3.4g |
| Chicken and Bacon (Grab and Go) | 3.4g |
| Tonijn Salade | 3.5g |
| Cheeseburger Mac & Cheese | 3.5g |
| Bacon, Ei en Kaas | 3.6g |
| Chicken Teriyaki (Grab and Go) | 3.6g |
| Vegan Supreme (15 cm) | 3.8g |
| Cheese & Onion (Grab and Go) | 3.8g |
| B.L.T Wrap | 3.9g |
| Spicy Italian (15 cm) | 4.0g |
| Spicy Italian Salade | 4.0g |
| Chicken Triangles 4st | 4.1g |
| Subway Melt™ (Footlong) | 4.2g |
| Tonijn (15 cm) | 4.2g |
| Subway Melt® Wrap | 4.2g |
| Vegan Patty Wrap | 4.2g |
| Spicy Steak & Bacon Melt (Footlong) | 4.3g |
| Clubhouse (15 cm) | 4.7g |
| Nacho Chicken Burger Mini Melt | 4.7g |
| Waffle Fries | 4.8g |
| Tuna Mayo (Grab and Go) | 5.1g |
| Pepperoni Pizza | 5.3g |
| Spicy Steak & Bacon Melt Wrap | 5.4g |
| Cheesy Loaded Waffle Fries | 5.5g |
| Chicken Nacho Ranch (15 cm) | 5.9g |
| Chicken Fajita Mac & Cheese | 6.0g |
| Vegan Patty (Footlong) | 6.3g |
| Tonijn Wrap | 6.4g |
| Italian BMT (Grab and Go) | 6.5g |
| Italian B.M.T.® (Footlong) | 6.8g |
| Chick’n’Garlic | 6.8g |
| Chicken Nacho Ranch Salade | 7.1g |
| Mac & Cheese | 7.4g |
| Chicken Nacho Ranch Wrap | 7.6g |
| Vegan Supreme (Footlong) | 7.7g |
| Vegan Supreme Wrap | 7.7g |
| Italian B.M.T.® Wrap | 7.9g |
| Spicy Italian (Footlong) | 8.1g |
| Margherita Pizza Mac & Cheese | 8.1g |
| Tonijn (Footlong) | 8.3g |
| Spicy Italian Wrap | 9.0g |
| Clubhouse (Footlong) | 9.4g |
| Chicken Nacho Ranch (Footlong) | 11.8g |
| Fajita Chicken Loaded Waffle Fries | 11.8g |
| Grand cheesesteak | 12.7g |
| Falafel Bites + Dip | 15.1g |
| Steak Loaded Waffle Fries | 15.1g |
| Big Mama Mia | 17.6g |
Frequently asked
Does Subway Netherlands use seed oils?
Based on our menu research, Subway Netherlands cooks with: not stated: Subway Netherlands' nutrition guide (July 2026) and allergen chart (10/26) name no frying or sauce oil (the chart lists 'Olijfolie' only as a dressing). Its own Coleslaw row (5.2 g fat / 0.4 g saturates, 8%) reads as rapeseed-type oil; the fried sides (waffle fries, chicken triangles, falafel) read as an unnamed vegetable oil (8-13% saturated). Best evidence, not a chain statement. Across the 126 menu items we analyzed, it averages 3.5g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Subway Netherlands cook with?
Our research indicates: not stated: Subway Netherlands' nutrition guide (July 2026) and allergen chart (10/26) name no frying or sauce oil (the chart lists 'Olijfolie' only as a dressing). Its own Coleslaw row (5.2 g fat / 0.4 g saturates, 8%) reads as rapeseed-type oil; the fried sides (waffle fries, chicken triangles, falafel) read as an unnamed vegetable oil (8-13% saturated). Best evidence, not a chain statement. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway Netherlands use beef tallow?
No. Our research indicates Subway Netherlands cooks with not stated: Subway Netherlands' nutrition guide (July 2026) and allergen chart (10/26) name no frying or sauce oil (the chart lists 'Olijfolie' only as a dressing). Its own Coleslaw row (5.2 g fat / 0.4 g saturates, 8%) reads as rapeseed-type oil; the fried sides (waffle fries, chicken triangles, falafel) read as an unnamed vegetable oil (8-13% 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 Netherlands seed oil free?
No. Our research indicates Subway Netherlands cooks with not stated: Subway Netherlands' nutrition guide (July 2026) and allergen chart (10/26) name no frying or sauce oil (the chart lists 'Olijfolie' only as a dressing). Its own Coleslaw row (5.2 g fat / 0.4 g saturates, 8%) reads as rapeseed-type oil; the fried sides (waffle fries, chicken triangles, falafel) read as an unnamed vegetable oil (8-13% 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 Netherlands?
Steak & Cheese Salade is the lowest-PUFA item we analyzed at Subway Netherlands, at an estimated 0.3g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Netherlands?
Big Mama Mia is the highest-PUFA item we analyzed at Subway Netherlands, at an estimated 17.6g 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.
Compare other chains
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See where Subway Netherlands 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.