What oil does Subway fry in?
Subway cooks with no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings.
The 5 cleanest things to order at Subway
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 |
|---|---|
| Sweet Onion Teriyaki Sauce | 0.0g |
| Propel Kiwi Strawberry (20 oz bottle) | 0.0g |
| poppi Orange (12 oz can) | 0.0g |
| poppi Strawberry Lemon (12 oz can) | 0.0g |
| Aquafina (16.9 oz bottle) | 0.0g |
Lower PUFA is cleaner. These are estimates from published nutrition data and disclosed oils; preparation varies by location.
Why the frying oil matters
Most fast-food chains fry in seed oils like soybean, canola, corn, or a blend of them, which are high in polyunsaturated fat (PUFA). A handful still use beef tallow or other stable fats, which are far lower in PUFA. The oil a kitchen fries in is the single biggest driver of how much seed oil ends up on your plate. See the full breakdown on the Subway report card, or where it lands on the Seed Oil Index.
Frequently asked
Does Subway use beef tallow?
No. Subway cooks with no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings, not beef tallow. See which chains fry in real fats on Tallow Watch.