Subway New Zealand Seed Oil Report Card
Based on our menu research, Subway New Zealand cooks with: No fryers; the NZ guide names no oil (sauces, breads and pre-cooked chicken carry vegetable oil, unspecified). Across the 124 menu items we analyzed, it averages 6.7g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
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Safest Orders at Subway New Zealand
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: Chicken Strips Salad (Regular) + Water (600ml), 1.8g total
| Item | PUFA |
|---|---|
| Blueberry and Mango | 0.3g |
| Mixed Berry Banana | 0.3g |
| Strawberry | 0.3g |
| Tropical | 0.3g |
| Mango | 0.4g |
What to Avoid at Subway New Zealand
| Item | PUFA |
|---|---|
| Three Pepper Chicken (Footlong) | 22.0g |
| Veggie Patty (Footlong) | 21.6g |
| Three Pepper Chicken Salad (Large) | 19.8g |
| Veggie Patty Salad (Large) | 19.6g |
| Chicken Classic (Footlong) | 19.4g |
Every Subway New Zealand item, ranked
All 124 items we have for Subway New Zealand, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Coca-Cola (600ml) | 0.0g |
| Coke Zero Sugar (600ml) | 0.0g |
| Sprite (600ml) | 0.0g |
| Fountain Drink (Regular) | 0.0g |
| Water (600ml) | 0.0g |
| Blueberry and Mango | 0.3g |
| Mixed Berry Banana | 0.3g |
| Strawberry | 0.3g |
| Tropical | 0.3g |
| Mango | 0.4g |
| Oatmeal Raisin Cookie | 0.8g |
| Double Chocolate Chip Cookie | 1.0g |
| Honey Mustard Leg Ham Salad (Regular) | 1.1g |
| Sweet Onion Chicken Teriyaki Salad (Regular) | 1.1g |
| Leg Ham (Mini Sub) | 1.1g |
| Chocolate Chip Cookie with M&M'S | 1.1g |
| Roast Beef (Mini Sub) | 1.2g |
| Chocolate Chip Cookie | 1.2g |
| White Chip Macadamia Nut Cookie | 1.2g |
| Roast Beef Salad (Regular) | 1.5g |
| Sweet Onion Chicken Teriyaki (Wrap) | 1.6g |
| Tuna Mayo Salad (Regular) | 1.6g |
| Apple & Custard Danish | 1.6g |
| Apricot & Custard Danish | 1.6g |
| Honey Mustard Leg Ham (Wrap) | 1.7g |
| Roast Beef (Wrap) | 1.7g |
| Chicken Strips Salad (Regular) | 1.8g |
| Ham, Cheese & Tomato Toastie | 1.8g |
| Sweet Onion Chicken Teriyaki (6-Inch) | 2.0g |
| Honey Mustard Leg Ham Salad (Large) | 2.0g |
| Sweet Onion Chicken Teriyaki Salad (Large) | 2.0g |
| Tuna Mayo (Wrap) | 2.2g |
| Chicken Strips (Wrap) | 2.4g |
| Tuna Mayo (6-Inch) | 2.5g |
| Chicken Strips (6-Inch) | 2.6g |
| Roast Beef (6-Inch) | 2.6g |
| Spinach & Egg (Wrap) | 2.8g |
| Roast Beef Salad (Large) | 3.0g |
| Tuna Mayo Salad (Large) | 3.1g |
| Veggie Delite with Avo (Mini Sub) | 3.1g |
| BBQ Southern Style Chicken Salad (Regular) | 3.4g |
| Honey Mustard Leg Ham (6-Inch) | 3.5g |
| Chicken Strips Salad (Large) | 3.5g |
| Veggie Delite with Avo Salad (Regular) | 3.7g |
| BBQ Southern Style Chicken (Wrap) | 4.0g |
| Sweet Onion Chicken Teriyaki (Footlong) | 4.0g |
| Pizza Melt Salad (Regular) | 4.2g |
| Classic Ham & Egg (Breakfast 6-Inch) | 4.3g |
| Steak & Egg Brekkie (Breakfast 6-Inch) | 4.3g |
| BBQ Southern Style Chicken (6-Inch) | 4.4g |
| Veggie Delite with Avo (Wrap) | 4.4g |
| Italian B.M.T. Salad (Regular) | 4.7g |
| Pizza Melt (Wrap) | 5.0g |
| Tuna Mayo (Footlong) | 5.0g |
| Creamy Garlic Cheese Bread | 5.2g |
| Chicken Strips (Footlong) | 5.2g |
| Roast Beef (Footlong) | 5.2g |
| Creamy Garlic Herb Bread | 5.3g |
| Pizza Melt (6-Inch) | 5.4g |
| Italian B.M.T. (Wrap) | 5.5g |
| Pork Riblet Salad (Regular) | 5.8g |
| Italian B.M.T. (6-Inch) | 5.9g |
| Meatball Mozza Pot | 6.0g |
| Southern Style Chicken Bites (no sauce) | 6.0g |
| Boysenberry & Custard Danish | 6.0g |
| Veggie Delite with Avo (6-Inch) | 6.1g |
| Chicken & Bacon Ranch Salad (Regular) | 6.3g |
| Italian Meatball Salad (Regular) | 6.5g |
| Philly-Style Three-Cheese Steak (6-Inch) | 6.6g |
| Pork Riblet (Wrap) | 6.6g |
| BBQ Southern Style Chicken Salad (Large) | 6.7g |
| Pork Riblet (6-Inch) | 6.9g |
| Honey Mustard Leg Ham (Footlong) | 7.0g |
| Chicken & Bacon Ranch (Wrap) | 7.1g |
| Chipotle Quesadilla | 7.1g |
| Italian Meatball (Wrap) | 7.3g |
| Smashed Avo on Toast (on white bread) | 7.3g |
| Chicken & Bacon Ranch (6-Inch) | 7.4g |
| Veggie Delite with Avo Salad (Large) | 7.4g |
| Italian Meatball (6-Inch) | 7.7g |
| Smashed Falafel Salad (Regular) | 7.7g |
| Pizza Melt Salad (Large) | 8.1g |
| Chipotle Steak Melt Salad (Regular) | 8.2g |
| Smashed Falafel (Wrap) | 8.6g |
| Chicken Classic Salad (Regular) | 8.7g |
| Bacon, Egg & Cheese (Breakfast 6-Inch) | 8.7g |
| BBQ Southern Style Chicken (Footlong) | 8.8g |
| Smashed Falafel (6-Inch) | 8.9g |
| Chipotle Steak Melt (Wrap) | 8.9g |
| Chipotle Steak Melt (6-Inch) | 9.3g |
| Chicken Classic (Wrap) | 9.3g |
| Italian B.M.T. Salad (Large) | 9.3g |
| Chicken Classic (6-Inch) | 9.7g |
| Three Pepper Chicken Salad (Regular) | 9.9g |
| Veggie Patty Salad (Regular) | 9.9g |
| Three Pepper Chicken (Wrap) | 10.5g |
| Veggie Patty (Wrap) | 10.5g |
| Nachos | 10.7g |
| Veggie Patty (6-Inch) | 10.8g |
| Southern Style Chicken Bites (with spicy mayo) | 10.8g |
| Pizza Melt (Footlong) | 10.8g |
| Three Pepper Chicken (6-Inch) | 11.0g |
| Nachos with Chicken Strips | 11.3g |
| Pork Riblet Salad (Large) | 11.7g |
| Nachos with Diced Steak | 11.7g |
| Italian B.M.T. (Footlong) | 11.8g |
| Veggie Delite with Avo (Footlong) | 12.2g |
| Chicken & Bacon Ranch Salad (Large) | 12.7g |
| Italian Meatball Salad (Large) | 13.0g |
| Philly-Style Three-Cheese Steak (Footlong) | 13.2g |
| Mexican-Style Brekkie (Wrap) | 13.3g |
| Pork Riblet (Footlong) | 13.8g |
| Chicken & Bacon Ranch (Footlong) | 14.8g |
| Smashed Falafel Salad (Large) | 15.4g |
| Italian Meatball (Footlong) | 15.4g |
| Chipotle Steak Melt Salad (Large) | 16.5g |
| Chicken Classic Salad (Large) | 17.2g |
| Smashed Falafel (Footlong) | 17.8g |
| Chipotle Steak Melt (Footlong) | 18.6g |
| Chicken Classic (Footlong) | 19.4g |
| Veggie Patty Salad (Large) | 19.6g |
| Three Pepper Chicken Salad (Large) | 19.8g |
| Veggie Patty (Footlong) | 21.6g |
| Three Pepper Chicken (Footlong) | 22.0g |
Frequently asked
Does Subway New Zealand use seed oils?
Based on our menu research, Subway New Zealand cooks with: No fryers; the NZ guide names no oil (sauces, breads and pre-cooked chicken carry vegetable oil, unspecified). Across the 124 menu items we analyzed, it averages 6.7g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Subway New Zealand cook with?
Our research indicates: No fryers; the NZ guide names no oil (sauces, breads and pre-cooked chicken carry vegetable oil, unspecified). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway New Zealand use beef tallow?
No. Our research indicates Subway New Zealand cooks with No fryers; the NZ guide names no oil (sauces, breads and pre-cooked chicken carry vegetable oil, unspecified), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway New Zealand seed oil free?
No. Our research indicates Subway New Zealand cooks with No fryers; the NZ guide names no oil (sauces, breads and pre-cooked chicken carry vegetable oil, unspecified), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway New Zealand?
Blueberry and Mango is the lowest-PUFA item we analyzed at Subway New Zealand, at an estimated 0.3g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway New Zealand?
Three Pepper Chicken (Footlong) is the highest-PUFA item we analyzed at Subway New Zealand, at an estimated 22.0g 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.
Compare other chains
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See where Subway New Zealand 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.