Subway Romania Seed Oil Report Card
Based on our menu research, Subway Romania cooks with: no in-store deep fryer; Subway Romania's ingredient list names palm fat and rapeseed oil in the breads, rapeseed oil in the sauces (light mayonnaise, chipotle, Caesar, aioli), sunflower oil in the oven-baked waffle fries ('Cartofi la cuptor'), the spicy vegan patty and the marinara, palm oil in the cookies and crispy onions. Across the 55 menu items we analyzed, it averages 2.7g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at Subway Romania
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 |
|---|---|
| Sos BBQ Hickory | 0.0g |
| Sos ceapă dulce | 0.0g |
| Vită și brânză (15 cm) | 0.4g |
| Veggie Delite® (15 cm) | 0.6g |
| T.L.C.® Teriyaki (15 cm) | 0.6g |
What to Avoid at Subway Romania
| Item | PUFA |
|---|---|
| Spicy Veggie (30 cm) | 9.4g |
| Pui în stil Rotisserie (30 cm) | 8.8g |
| Picant Italian (30 cm) | 8.3g |
| Ton (30 cm) | 7.3g |
| Italian B.M.T.® (30 cm) | 6.9g |
Every Subway Romania item, ranked
All 55 items we have for Subway Romania, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Ketchup | 0.0g |
| Sos BBQ Hickory | 0.0g |
| Sos ceapă dulce | 0.0g |
| Vită și brânză (15 cm) | 0.4g |
| Veggie Delite® (15 cm) | 0.6g |
| T.L.C.® Teriyaki (15 cm) | 0.6g |
| Sos muștar cu miere | 0.6g |
| Pui BBQ (15 cm) | 0.8g |
| Șuncă (15 cm) | 0.8g |
| Bucăți de pui (15 cm) | 0.8g |
| Vită și brânză (30 cm) | 0.8g |
| Pui Teriyaki (15 cm) | 0.8g |
| Curcan (15 cm) | 0.8g |
| Veggie Delite® (30 cm) | 1.1g |
| T.L.C.® Teriyaki (30 cm) | 1.1g |
| Fursec cu bucăți de ciocolată | 1.1g |
| Fursec cu brânză și zmeură | 1.1g |
| Fursec cu nuci de macadamia | 1.1g |
| Fursec vegan cu dublă ciocolată | 1.2g |
| Fursec Dovleac și mirodenii | 1.2g |
| Fursec brioșă-brownie | 1.2g |
| Salată Pui și sos ceapă dulce | 1.5g |
| Pui BBQ (30 cm) | 1.6g |
| Bucăți de pui (30 cm) | 1.6g |
| Pui Teriyaki (30 cm) | 1.6g |
| Curcan (30 cm) | 1.6g |
| Sos Cezar | 1.6g |
| Aioli vegan | 1.6g |
| Maioneză light | 1.6g |
| Șuncă (30 cm) | 1.7g |
| Ulei de măsline | 1.7g |
| Sos Chipotle Southwest | 1.9g |
| BBQ Ribs (15 cm) | 2.5g |
| Pui teriyaki și sos ceapă dulce (wrap) | 2.5g |
| Salată Guacamole picant | 2.5g |
| Bulete de Mozzarella & Cheddar | 2.5g |
| BBQ Pulled Pork (15 cm) | 3.0g |
| Italian B.M.T.® (15 cm) | 3.4g |
| Salată Chipotle vită | 3.5g |
| Ton (15 cm) | 3.6g |
| Chipotle vită și brânză (wrap) | 4.0g |
| Picant Italian (15 cm) | 4.1g |
| Ou & șuncă | 4.2g |
| Pui în stil Rotisserie (15 cm) | 4.4g |
| Waffle Fries (80g) | 4.5g |
| Spicy Veggie (15 cm) | 4.7g |
| BBQ Ribs (30 cm) | 5.0g |
| Spicy Veggie Queen (wrap) | 5.0g |
| BBQ Pulled Pork (30 cm) | 6.0g |
| Waffle Fries (120g) | 6.7g |
| Italian B.M.T.® (30 cm) | 6.9g |
| Ton (30 cm) | 7.3g |
| Picant Italian (30 cm) | 8.3g |
| Pui în stil Rotisserie (30 cm) | 8.8g |
| Spicy Veggie (30 cm) | 9.4g |
Frequently asked
Does Subway Romania use seed oils?
Based on our menu research, Subway Romania cooks with: no in-store deep fryer; Subway Romania's ingredient list names palm fat and rapeseed oil in the breads, rapeseed oil in the sauces (light mayonnaise, chipotle, Caesar, aioli), sunflower oil in the oven-baked waffle fries ('Cartofi la cuptor'), the spicy vegan patty and the marinara, palm oil in the cookies and crispy onions. Across the 55 menu items we analyzed, it averages 2.7g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Subway Romania cook with?
Our research indicates: no in-store deep fryer; Subway Romania's ingredient list names palm fat and rapeseed oil in the breads, rapeseed oil in the sauces (light mayonnaise, chipotle, Caesar, aioli), sunflower oil in the oven-baked waffle fries ('Cartofi la cuptor'), the spicy vegan patty and the marinara, palm oil in the cookies and crispy onions. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway Romania use beef tallow?
No. Our research indicates Subway Romania cooks with no in-store deep fryer; Subway Romania's ingredient list names palm fat and rapeseed oil in the breads, rapeseed oil in the sauces (light mayonnaise, chipotle, Caesar, aioli), sunflower oil in the oven-baked waffle fries ('Cartofi la cuptor'), the spicy vegan patty and the marinara, palm oil in the cookies and crispy onions, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway Romania seed oil free?
No. Our research indicates Subway Romania cooks with no in-store deep fryer; Subway Romania's ingredient list names palm fat and rapeseed oil in the breads, rapeseed oil in the sauces (light mayonnaise, chipotle, Caesar, aioli), sunflower oil in the oven-baked waffle fries ('Cartofi la cuptor'), the spicy vegan patty and the marinara, palm oil in the cookies and crispy onions, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway Romania?
Sos BBQ Hickory is the lowest-PUFA item we analyzed at Subway Romania, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Romania?
Spicy Veggie (30 cm) is the highest-PUFA item we analyzed at Subway Romania, at an estimated 9.4g 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 Romania 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.