What oil does Subway fry in?
Subway has no deep fryer.
In detail: no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings.
Ordering at Subway? Build your meal in the app and see its seed oil total before you pay.
Build my orderSubway at a glance
| Fry oil (US) | No deep fryer |
| Seed oils | No fryer, but in some items |
| Beef tallow | No |
| Peanut oil | No |
| Seed oil grade | D (9.8 g average per item, 231 items) |
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 |
|---|---|
| Veggie Delite Salad | 0.5g |
| Sweet Onion Teriyaki Salad | 1.3g |
| Seasoned Steak & Smashed Avocado (6-inch) | 1.7g |
| Sweet Onion Teriyaki Protein Bowl | 1.8g |
| Veggie Delite (6") | 2.0g |
Lower PUFA is cleaner. These are estimates from published nutrition data and disclosed oils; preparation varies by location.
Build your Subway order
Pick your meal, sides, sauces and drink in the app and see your seed oil total before you order. It logs to your day in one tap. Free on iPhone and Android.
Build my orderWhat oil do other chains like Subway use?
- What oil does Jimmy John's use? Soybean oil
- What oil does Firehouse Subs use? Soybean oil
- What oil does Potbelly use? Soybean oil
- What oil does Schlotzsky's use? Soybean oil
- What oil does McAlister's Deli use? Soybean oil
- What oil does Charleys Cheesesteaks use? Soybean oil
- What oil does Quiznos use? Soybean oil
- What oil does Blimpie use? Canola oil
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. See which chains fry in real fats on Tallow Watch.
Frequently asked
What oil does Subway fry in?
Subway has no deep fryer. In detail: no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings.
Does Subway use seed oils?
Subway has no deep fryer. Seed oils still show up in other items, so check the grams for each one.
Does Subway use beef tallow?
No. Subway has no deep fryer.
Does Subway use peanut oil?
Not that we can find. Subway has no deep fryer. If you have a peanut allergy, ask the restaurant directly, because oils and suppliers can vary by location.
What is the lowest seed oil order at Subway?
Veggie Delite Salad (0.5 g of polyunsaturated fat). Next: Sweet Onion Teriyaki Salad (1.3 g) and Seasoned Steak & Smashed Avocado (6-inch) (1.7 g).
Which Subway item has the most seed oil?
Tuna Wrap, at about 33.4 g of polyunsaturated fat as listed.