Subway Singapore Seed Oil Report Card
Based on our menu research, Subway Singapore cooks with: Not stated by Subway Singapore. Sauce and bread oil read as soybean from the chain's own saturated shares (Mayonnaise 11.0 g / 1.5 g, Ranch 4.3 / 0.6, Spicy Mayonnaise 4.3 / 0.6: 14%); the tortilla chips (15.5 g / 6.7 g) and falafel (10.1 g / 4.4 g) print palm-level saturated shares. Best evidence, not a chain statement.. Across the 140 menu items we analyzed, it averages 6.4g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
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Safest Orders at Subway Singapore
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: 6 Inch Roasted Chicken Breast + Coffee, 1.6g total
| Item | PUFA |
|---|---|
| Dasani | 0.0g |
| Mushroom Soup | 0.3g |
| Wonder Sub | 1.0g |
| Chicken Ham & Cheese Toastie | 1.0g |
| Veggie Delite Salad | 1.1g |
What to Avoid at Subway Singapore
| Item | PUFA |
|---|---|
| Footlong Tuna Mayo | 29.2g |
| Footlong Egg Mayo | 19.0g |
| Overloaded Cheesy Nacho Bowl | 18.0g |
| Footlong Chicken Chorizo | 17.4g |
| Footlong Cold Cut Trio | 17.2g |
Every Subway Singapore item, ranked
All 140 items we have for Subway Singapore, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Coffee | 0.0g |
| Tea | 0.0g |
| Coke Original Less Sugar | 0.0g |
| Coke Zero | 0.0g |
| Sprite | 0.0g |
| Ayataka Japanese Green Tea | 0.0g |
| Dasani | 0.0g |
| Glaceau Vitaminwater Restore | 0.0g |
| Glaceau Vitaminwater XXX | 0.0g |
| Zico Coconut Water | 0.0g |
| Minute Maid Plus Orange | 0.0g |
| Fuze Tea Jasmine | 0.0g |
| Fuze Tea Lemon | 0.0g |
| Fuze Tea Peach Mint | 0.0g |
| Mushroom Soup | 0.3g |
| Wonder Sub | 1.0g |
| Chicken Ham & Cheese Toastie | 1.0g |
| Raspberry Cheesecake Cookie | 1.0g |
| Veggie Delite Salad | 1.1g |
| Double Chocolate Chip Cookie | 1.1g |
| Cheesy Chicken BLT Salad | 1.2g |
| 6 Inch Cheesy Chicken BLT | 1.3g |
| Chicken Teriyaki Salad | 1.3g |
| 6 Inch Chicken Ham | 1.5g |
| Macaroni & Cheese | 1.5g |
| 6 Inch Roasted Chicken Breast | 1.6g |
| Chicken Ham Salad | 1.6g |
| Cheesy Chicken BLT Wrap | 1.7g |
| Chicken Ham & Cheese Breakfast Wrap | 1.8g |
| Chocolate Chip Cookie | 1.8g |
| 6 Inch Subway Melt | 2.0g |
| Chicken Ham Wrap | 2.0g |
| Falafel (Side) | 2.0g |
| 6 Inch Chicken Teriyaki | 2.1g |
| 6 Inch Veggie Delite | 2.2g |
| Chicken Teriyaki Wrap | 2.2g |
| White Chip Macadamia Nut Cookie | 2.2g |
| Subway Melt Wrap | 2.4g |
| Footlong Cheesy Chicken BLT | 2.5g |
| Subway Melt Salad | 2.5g |
| Black Pepper Chicken Nuggets (5 pcs) | 2.8g |
| 6 Inch Spicy Beef Taco | 3.0g |
| Cheesy Chicken BLT Flatbread | 3.0g |
| Spicy Beef Taco Salad | 3.0g |
| Omelette & Cheese Breakfast Wrap | 3.0g |
| Hashbrowns | 3.0g |
| Chips | 3.0g |
| Footlong Chicken Ham | 3.1g |
| Footlong Roasted Chicken Breast | 3.1g |
| Mushroom & Omelette Breakfast Wrap | 3.2g |
| Chicken Ham Flatbread | 3.3g |
| Spicy Beef Taco Wrap | 3.5g |
| Chicken Teriyaki Flatbread | 3.6g |
| Veggie Delite Flatbread | 3.6g |
| Footlong Subway Melt | 3.9g |
| Veggie Delite Wrap | 3.9g |
| Subway Melt Flatbread | 3.9g |
| Footlong Chicken Teriyaki | 4.1g |
| 6 Inch Mushroom Delite | 4.2g |
| Tomato Soup | 4.3g |
| 6 Inch Chicken Bacon Ranch | 4.4g |
| Footlong Veggie Delite | 4.4g |
| Chicken Bacon Ranch Wrap | 4.4g |
| Mushroom Delite Wrap | 4.5g |
| Beef Brisket Energy Bowl | 4.7g |
| Spicy Beef Taco Flatbread | 5.0g |
| Loaded Breakfast Wrap | 5.1g |
| 6 Inch Falafel | 5.3g |
| Falafel Wrap | 5.4g |
| Roasted Chicken Breast Wrap | 5.5g |
| 6 Inch Chicken Delite | 5.6g |
| Chicken Delite Wrap | 5.9g |
| Chicken Bacon Ranch Flatbread | 5.9g |
| Footlong Spicy Beef Taco | 6.0g |
| Mushroom Delite Flatbread | 6.0g |
| 6 Inch Roasted Chicken Thigh | 6.1g |
| Chicken Avo Breakfast Wrap | 6.1g |
| 6 Inch Rotisserie-Style Chicken | 6.5g |
| Roasted Chicken Thigh Wrap | 6.6g |
| Chicken Bacon Ranch Salad | 6.6g |
| 6 Inch Italian B.M.T. | 6.7g |
| Roasted Chicken Breast Flatbread | 7.0g |
| Mushroom Delite Salad | 7.0g |
| Italian B.M.T. Wrap | 7.2g |
| Rotisserie-Style Chicken Wrap | 7.2g |
| Falafel Flatbread | 7.3g |
| Chicken Delite Flatbread | 7.4g |
| 6 Inch Beef Brisket | 7.5g |
| 6 Inch Fiery Rotisserie-Style Chicken | 7.9g |
| Beef Brisket Wrap | 7.9g |
| Falafel Salad | 8.0g |
| Roasted Chicken Thigh Flatbread | 8.1g |
| Fiery Rotisserie-Style Chicken Wrap | 8.2g |
| Footlong Mushroom Delite | 8.4g |
| Italian B.M.T. Flatbread | 8.5g |
| 6 Inch Cold Cut Trio | 8.6g |
| Footlong Chicken Bacon Ranch | 8.7g |
| 6 Inch Chicken Chorizo | 8.7g |
| Rotisserie-Style Chicken Flatbread | 8.7g |
| Roasted Chicken Thigh Salad | 8.7g |
| Cold Cut Trio Wrap | 8.9g |
| Roasted Chicken Breast Salad | 8.9g |
| Chicken Chorizo Wrap | 9.1g |
| Egg Mayo Toastie | 9.2g |
| Chicken Delite Salad | 9.3g |
| Fiery Rotisserie-Style Chicken Salad | 9.3g |
| Beef Brisket Flatbread | 9.4g |
| Egg Mayo Salad | 9.4g |
| 6 Inch Egg Mayo | 9.5g |
| Fiery Rotisserie-Style Chicken Flatbread | 9.8g |
| Egg Mayo Wrap | 10.0g |
| Cold Cut Trio Flatbread | 10.4g |
| Italian B.M.T. Salad | 10.4g |
| Rotisserie-Style Chicken Salad | 10.5g |
| Footlong Falafel | 10.6g |
| Chicken Chorizo Flatbread | 10.6g |
| Footlong Chicken Delite | 11.1g |
| Egg Mayo Flatbread | 11.3g |
| Beef Brisket Salad | 11.3g |
| Cheesy Nacho Bowl | 11.8g |
| Falafel Energy Bowl | 12.0g |
| Footlong Roasted Chicken Thigh | 12.2g |
| Chicken Chorizo Salad | 12.5g |
| Footlong Rotisserie-Style Chicken | 13.0g |
| Footlong Italian B.M.T. | 13.5g |
| Avo Caesar Chicken Energy Bowl | 13.8g |
| Tuna Mayo Salad | 14.5g |
| 6 Inch Tuna Mayo | 14.6g |
| Tuna Mayo Wrap | 14.9g |
| Footlong Beef Brisket | 15.0g |
| Cold Cut Trio Salad | 15.1g |
| Rotisserie-Style Chicken Energy Bowl | 15.3g |
| Footlong Fiery Rotisserie-Style Chicken | 15.7g |
| Loaded Cheesy Nacho Bowl | 16.1g |
| Tuna Mayo Flatbread | 16.4g |
| Footlong Cold Cut Trio | 17.2g |
| Footlong Chicken Chorizo | 17.4g |
| Overloaded Cheesy Nacho Bowl | 18.0g |
| Footlong Egg Mayo | 19.0g |
| Footlong Tuna Mayo | 29.2g |
Frequently asked
Does Subway Singapore use seed oils?
Based on our menu research, Subway Singapore cooks with: Not stated by Subway Singapore. Sauce and bread oil read as soybean from the chain's own saturated shares (Mayonnaise 11.0 g / 1.5 g, Ranch 4.3 / 0.6, Spicy Mayonnaise 4.3 / 0.6: 14%); the tortilla chips (15.5 g / 6.7 g) and falafel (10.1 g / 4.4 g) print palm-level saturated shares. Best evidence, not a chain statement.. Across the 140 menu items we analyzed, it averages 6.4g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Subway Singapore cook with?
Our research indicates: Not stated by Subway Singapore. Sauce and bread oil read as soybean from the chain's own saturated shares (Mayonnaise 11.0 g / 1.5 g, Ranch 4.3 / 0.6, Spicy Mayonnaise 4.3 / 0.6: 14%); the tortilla chips (15.5 g / 6.7 g) and falafel (10.1 g / 4.4 g) print palm-level saturated shares. Best evidence, not a chain statement.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway Singapore use beef tallow?
No. Our research indicates Subway Singapore cooks with Not stated by Subway Singapore. Sauce and bread oil read as soybean from the chain's own saturated shares (Mayonnaise 11.0 g / 1.5 g, Ranch 4.3 / 0.6, Spicy Mayonnaise 4.3 / 0.6: 14%); the tortilla chips (15.5 g / 6.7 g) and falafel (10.1 g / 4.4 g) print palm-level saturated shares. Best evidence, not a chain statement., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway Singapore seed oil free?
No. Our research indicates Subway Singapore cooks with Not stated by Subway Singapore. Sauce and bread oil read as soybean from the chain's own saturated shares (Mayonnaise 11.0 g / 1.5 g, Ranch 4.3 / 0.6, Spicy Mayonnaise 4.3 / 0.6: 14%); the tortilla chips (15.5 g / 6.7 g) and falafel (10.1 g / 4.4 g) print palm-level saturated shares. Best evidence, not a chain statement., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway Singapore?
Dasani is the lowest-PUFA item we analyzed at Subway Singapore, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway Singapore?
Footlong Tuna Mayo is the highest-PUFA item we analyzed at Subway Singapore, at an estimated 29.2g 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 Singapore 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.