Subway Pakistan Seed Oil Report Card
Based on our menu research, Subway Pakistan cooks with: no deep frying; Subway Pakistan prints no oil, ingredient or fat figures for Pakistan (its old site subway.com.pk is a parked hosting page; read 2026-10-09). Sub fat is meat and cheese; the PUFA scored here is mostly mayonnaise-type sauce and the oil in the bread, scored as an unnamed vegetable oil (pool vegetable_oil_unspecified, PUFA share 0.58) (estimate). The US, UK or Gulf Subway figures were not used.. Across the 58 menu items we analyzed, it averages 3.6g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at Subway Pakistan
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: Veggie Delite (6 Inches) + Aquafina Water - 500 ml, 1.5g total
| Item | PUFA |
|---|---|
| Mirinda - 345 ml | 0.0g |
| Veggie Delite Salad | 0.5g |
| Turkey Breast Salad | 1.0g |
| Veggie Delite (6 Inches) | 1.5g |
| Turkey Breast (6 Inches) | 1.5g |
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Build my orderWhat to Avoid at Subway Pakistan
| Item | PUFA |
|---|---|
| Cookie (12 Cookie Deal) | 18.0g |
| Tuna (12 Inches) | 16.0g |
| Italian B.M.T (12 Inches) | 8.0g |
| Tuna (6 Inches) | 8.0g |
| Chicken Chapli Sub (12 Inch) | 7.0g |
Around the world: Subway
Tuna Salad has 3.2g of PUFA in Austria but 7.0g in Pakistan. Same chain.
We have Subway in 26 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | Tuna Salad | Veggie Delite Salad | Steak & Cheese Salad | Chicken Teriyaki Salad | BBQ Chicken Salad | Chicken Tandoori Salad |
|---|---|---|---|---|---|---|---|
| Pakistan (this page) | Not disclosed | 7.0g | 0.5g | 2.0g | 1.5g | 2.0g | 2.0g |
| U.S. | Not disclosed | n/a | 0.5g | n/a | n/a | n/a | n/a |
| Antigua and Barbuda | Not disclosed | 6.0g | 0.5g | 1.0g | n/a | 0.5g | n/a |
| Aruba | Not disclosed | 5.5g | 0.5g | n/a | n/a | n/a | n/a |
| Australia | canola oil | n/a | n/a | n/a | n/a | n/a | n/a |
| Austria | Not disclosed | 3.2g | 0.3g | n/a | 0.4g | n/a | 5.5g |
| Bahamas | Not disclosed | 5.5g | 0.5g | 2.0g | n/a | n/a | n/a |
| Barbados | Not disclosed | 5.5g | 0.5g | 2.0g | n/a | n/a | n/a |
| Canada | vegetable oil | n/a | n/a | n/a | n/a | n/a | n/a |
| Curaçao | Not disclosed | 5.5g | 0.5g | 2.0g | n/a | 1.0g | n/a |
| Germany | Not disclosed | 3.2g | 0.3g | n/a | 0.4g | n/a | 5.5g |
| Grenada | Not disclosed | 5.5g | 0.5g | 2.0g | n/a | n/a | n/a |
| Guam | Not disclosed | 11.0g | n/a | n/a | n/a | n/a | n/a |
| India | Not disclosed | 12.4g | 7.9g | n/a | 0.6g | n/a | n/a |
| Ireland | Not disclosed | n/a | 1.1g | n/a | n/a | n/a | n/a |
| Jordan | Not disclosed | 7.0g | n/a | n/a | 1.5g | n/a | n/a |
| Northern Mariana Islands | Not disclosed | 11.0g | n/a | n/a | n/a | n/a | n/a |
| Poland | rapeseed oil | n/a | n/a | n/a | n/a | n/a | n/a |
| Saint Kitts and Nevis | Not disclosed | 5.5g | 0.5g | 2.0g | n/a | n/a | n/a |
| Saint Lucia | Not disclosed | 6.0g | 0.5g | 1.0g | n/a | n/a | n/a |
| Saint Vincent and the Grenadines | Not disclosed | 5.5g | 0.5g | 2.0g | n/a | n/a | n/a |
| Singapore | Not disclosed | n/a | 1.1g | n/a | 1.3g | n/a | n/a |
| Sint Maarten | Not disclosed | 5.5g | 0.5g | 2.0g | n/a | n/a | n/a |
| Trinidad and Tobago | Not disclosed | 6.0g | 0.5g | 1.0g | n/a | 0.5g | n/a |
| U.S. Virgin Islands | Not disclosed | 12.0g | 0.5g | 3.0g | n/a | n/a | n/a |
| UK | rapeseed oil | 3.2g | 1.1g | n/a | n/a | n/a | n/a |
Items are matched by name, so portions and recipes can differ between countries. Values are estimated grams of seed-oil PUFA per item. Oil notes are as each country's chain discloses them.
Every Subway Pakistan item, ranked
All 58 items we have for Subway Pakistan, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Slice Juice - 200 Ml | 0.0g |
| Aquafina Water - 500 ml | 0.0g |
| Pepsi - 345 ml | 0.0g |
| Mirinda - 345 ml | 0.0g |
| 7up - 345 ml | 0.0g |
| Mountain Dew - 345 ml | 0.0g |
| Veggie Delite Salad | 0.5g |
| Turkey Breast Salad | 1.0g |
| Veggie Delite (6 Inches) | 1.5g |
| Turkey Breast (6 Inches) | 1.5g |
| Roasted Chicken Breast Salad | 1.5g |
| Chicken Teriyaki Salad | 1.5g |
| Cookie (Single Cookie) | 1.5g |
| Roasted Chicken Breast (6 Inches) | 2.0g |
| Chicken Teriyaki (6 Inches) | 2.0g |
| Chicken Fajita Salad | 2.0g |
| Chicken Tikka Salad | 2.0g |
| Chicken Tandoori Salad | 2.0g |
| BBQ Chicken Salad | 2.0g |
| Peri Peri Salad | 2.0g |
| Steak & Cheese Salad | 2.0g |
| Brownie | 2.0g |
| Steak & Cheese (6 Inches) | 2.5g |
| Veggie Delite (12 Inches) | 3.0g |
| Chicken Tikka (6 Inches) | 3.0g |
| Chicken Fajita (6 Inches) | 3.0g |
| Chicken Tandoori (6 Inches) | 3.0g |
| BBQ Chicken (6 Inches) | 3.0g |
| Peri Peri Chicken (6 Inches) | 3.0g |
| Turkey Breast (12 Inches) | 3.0g |
| Mughlai Salad | 3.0g |
| Chapli Salad | 3.0g |
| Veggie & Cheese Toasties | 3.0g |
| Chicken & CheeseToasties | 3.0g |
| Chips (Kurkure 30g) | 3.0g |
| Chicken Chapli Sub (6 Inch) | 3.5g |
| Chicken Mughlai Sub (6 Inch) | 3.5g |
| Italian BMT Salad | 3.5g |
| Mini Sub | 4.0g |
| Roasted Chicken Breast (12 Inches) | 4.0g |
| Chicken Teriyaki (12 Inches) | 4.0g |
| Italian B.M.T (6 Inches) | 4.0g |
| Chips (Lays 39g) | 4.0g |
| Chips (Wavy) | 4.0g |
| Cookie (3 Cookie Deal) | 4.5g |
| Steak & Cheese (12 Inches) | 5.0g |
| Chicken Tikka (12 Inches) | 6.0g |
| Chicken Fajita (12 Inches) | 6.0g |
| Chicken Tandoori (12 Inches) | 6.0g |
| BBQ Chicken (12 Inches) | 6.0g |
| Peri Peri Chicken (12 Inches) | 6.0g |
| Chicken Chapli Sub (12 Inch) | 7.0g |
| Chicken Mughlai Sub (12 Inch) | 7.0g |
| Tuna Salad | 7.0g |
| Italian B.M.T (12 Inches) | 8.0g |
| Tuna (6 Inches) | 8.0g |
| Tuna (12 Inches) | 16.0g |
| Cookie (12 Cookie Deal) | 18.0g |
Frequently asked
Does Subway Pakistan use seed oils?
Based on our menu research, Subway Pakistan cooks with: no deep frying; Subway Pakistan prints no oil, ingredient or fat figures for Pakistan (its old site subway.com.pk is a parked hosting page; read 2026-10-09). Sub fat is meat and cheese; the PUFA scored here is mostly mayonnaise-type sauce and the oil in the bread, scored as an unnamed vegetable oil (pool vegetable_oil_unspecified, PUFA share 0.58) (estimate). The US, UK or Gulf Subway figures were not used.. Across the 58 menu items we analyzed, it averages 3.6g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Subway Pakistan cook with?
Our research indicates: no deep frying; Subway Pakistan prints no oil, ingredient or fat figures for Pakistan (its old site subway.com.pk is a parked hosting page; read 2026-10-09). Sub fat is meat and cheese; the PUFA scored here is mostly mayonnaise-type sauce and the oil in the bread, scored as an unnamed vegetable oil (pool vegetable_oil_unspecified, PUFA share 0.58) (estimate). The US, UK or Gulf Subway figures were not used.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway Pakistan use beef tallow?
No. Our research indicates Subway Pakistan cooks with no deep frying; Subway Pakistan prints no oil, ingredient or fat figures for Pakistan (its old site subway.com.pk is a parked hosting page; read 2026-10-09). Sub fat is meat and cheese; the PUFA scored here is mostly mayonnaise-type sauce and the oil in the bread, scored as an unnamed vegetable oil (pool vegetable_oil_unspecified, PUFA share 0.58) (estimate). The US, UK or Gulf Subway figures were not used., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway Pakistan seed oil free?
No. Our research indicates Subway Pakistan cooks with no deep frying; Subway Pakistan prints no oil, ingredient or fat figures for Pakistan (its old site subway.com.pk is a parked hosting page; read 2026-10-09). Sub fat is meat and cheese; the PUFA scored here is mostly mayonnaise-type sauce and the oil in the bread, scored as an unnamed vegetable oil (pool vegetable_oil_unspecified, PUFA share 0.58) (estimate). The US, UK or Gulf Subway figures were not used., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway Pakistan?
Mirinda - 345 ml is the lowest-PUFA item we analyzed at Subway Pakistan, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Pakistan?
Cookie (12 Cookie Deal) is the highest-PUFA item we analyzed at Subway Pakistan, at an estimated 18.0g 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 Pakistan 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.