Subway UK Seed Oil Report Card
Based on our menu research, Subway UK cooks with: rapeseed oil (estimated). Across the 143 menu items we analyzed, it averages 3.9g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at Subway UK
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 Veggie Delite + Baked Beans Snack Pot + Innocent Smoothie, 0.9g total
| Item | PUFA |
|---|---|
| Philly Steak Salad | 0.3g |
| Chicken Breast Salad | 0.4g |
| Turkey Breast Salad | 0.4g |
| Chicken Tikka Salad | 0.6g |
| Rotisserie-Style Chicken Salad | 0.6g |
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Build my orderWhat to Avoid at Subway UK
| Item | PUFA |
|---|---|
| Sauce Dunk Pot (Garlic & Herb) | 29.0g |
| Sauce Dunk Pot (X-Spicy Chipotle Southwest) | 21.0g |
| Sauce Dunk Pot (Chipotle Southwest) | 18.7g |
| Sauce Dunk Pot (Lite Mayo) | 16.0g |
| Doritos Nachos (Chilli Heatwave) | 14.3g |
Around the world: Subway
Italian B.M.T. Wrap has 3.0g of PUFA in Sweden but 5.3g in the UK. Same chain.
We have Subway in 31 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | 5 Bean Chilli Loaded Waffle Fries | Tuna Salad | Veggie Delite Salad | Italian B.M.T. Salad | Veggie Delite Wrap | Italian B.M.T. Wrap |
|---|---|---|---|---|---|---|---|
| UK (this page) | rapeseed oil | 5.8g | 3.2g | 1.1g | 3.6g | 1.9g | 5.3g |
| U.S. | Not disclosed | n/a | n/a | 0.5g | n/a | 4.3g | n/a |
| Antigua and Barbuda | Not disclosed | n/a | 6.0g | 0.5g | 2.0g | 3.0g | 5.0g |
| Aruba | Not disclosed | n/a | 5.5g | 0.5g | n/a | n/a | n/a |
| Australia | canola oil | n/a | n/a | n/a | n/a | n/a | n/a |
| Austria | Not disclosed | n/a | 3.2g | 0.3g | 2.8g | 1.9g | 4.3g |
| Bahamas | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | n/a |
| Bahrain | Not disclosed | n/a | n/a | n/a | n/a | 6.0g | 9.0g |
| Barbados | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | n/a |
| Canada | vegetable oil | n/a | 11.0g | 0.5g | 5.0g | 9.4g | 14.9g |
| Curaçao | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | n/a |
| Finland | Not disclosed | n/a | n/a | n/a | n/a | 1.8g | 7.9g |
| Germany | Not disclosed | n/a | 3.2g | 0.3g | 2.8g | 1.9g | 4.3g |
| Grenada | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | n/a |
| Guam | Not disclosed | n/a | 11.0g | n/a | 5.0g | 4.0g | n/a |
| India | Not disclosed | n/a | 12.4g | 7.9g | n/a | 5.7g | n/a |
| Ireland | Not disclosed | 5.8g | n/a | 1.1g | 3.6g | 3.0g | 5.3g |
| Jordan | Not disclosed | n/a | 7.0g | n/a | n/a | n/a | n/a |
| Netherlands | Not disclosed | n/a | n/a | n/a | n/a | 1.8g | 7.9g |
| New Zealand | Not disclosed | n/a | n/a | n/a | n/a | n/a | 5.5g |
| Northern Mariana Islands | Not disclosed | n/a | 11.0g | n/a | 5.0g | 4.0g | n/a |
| Pakistan | Not disclosed | n/a | 7.0g | 0.5g | 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 | n/a | 5.5g | 0.5g | 2.5g | n/a | n/a |
| Saint Lucia | Not disclosed | n/a | 6.0g | 0.5g | 2.0g | 3.0g | 5.0g |
| Saint Vincent and the Grenadines | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | n/a |
| Singapore | Not disclosed | n/a | n/a | 1.1g | 10.4g | 3.9g | 7.2g |
| Sint Maarten | Not disclosed | n/a | 5.5g | 0.5g | 2.5g | n/a | n/a |
| Sweden | Not disclosed | n/a | n/a | n/a | n/a | 1.9g | 3.0g |
| Trinidad and Tobago | Not disclosed | n/a | 6.0g | 0.5g | 2.0g | 3.0g | 5.0g |
| U.S. Virgin Islands | Not disclosed | n/a | 12.0g | 0.5g | 4.0g | 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 UK item, ranked
All 143 items we have for Subway UK, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Innocent Smoothie | 0.0g |
| Sauce Dunk Pot (Teriyaki) | 0.0g |
| Beef Chilli Protein Pot | 0.1g |
| Baked Beans Snack Pot | 0.1g |
| Sauce Dunk Pot (Ketchup) | 0.1g |
| Oat & Raisin Cookie | 0.2g |
| Philly Steak Salad | 0.3g |
| Sauce Dunk Pot (BBQ) | 0.3g |
| Sauce Dunk Pot (Sweet Chilli) | 0.3g |
| Sauce Dunk Pot (Sweet Onion) | 0.3g |
| 5 Bean Chilli Protein Pot | 0.3g |
| Chicken Breast Salad | 0.4g |
| Turkey Breast Salad | 0.4g |
| Chicken Tikka Salad | 0.6g |
| Rotisserie-Style Chicken Salad | 0.6g |
| 3x Oat & Raisin Cookies | 0.6g |
| Turkey & Ham Salad | 0.6g |
| Ham Salad | 0.6g |
| 5 Bean Chilli Salad | 0.6g |
| Chilli Beef Salad | 0.7g |
| 6 Inch Veggie Delite | 0.8g |
| 6 Inch Philly Steak | 0.8g |
| Pumpkin Spiced Cookie | 0.9g |
| Matcha & White Chocolate Chip Cookie | 0.9g |
| 6 Inch Chicken Breast | 0.9g |
| 6 Inch Turkey Breast | 1.0g |
| Chocolate Chip Muffin | 1.0g |
| 6 Inch Chicken Tikka | 1.1g |
| Chocolate Chunk Cookie | 1.1g |
| White Macadamia Cookie | 1.1g |
| Rainbow Chocolate Chip Cookie | 1.1g |
| Veggie Delite Salad | 1.1g |
| Double Chocolate Cookie | 1.2g |
| 6 Inch Turkey & Ham | 1.2g |
| 6 Inch Ham | 1.3g |
| Spudway Cheese & Beans Jacket Potato | 1.3g |
| Footlong Cheesy Garlic Slice | 1.3g |
| Spudway Veggie Delite Jacket Potato | 1.3g |
| 6 Inch Chilli Beef | 1.4g |
| 6 Inch 5 Bean Chilli | 1.4g |
| Spudway 5 Bean Chilli Jacket Potato | 1.4g |
| 6 Inch Rotisserie-Style Chicken | 1.5g |
| Footlong Veggie Delite | 1.5g |
| Triple Cheese Saver Sub Toastie | 1.5g |
| Spudway Chicken Tikka Jacket Potato | 1.6g |
| Spudway Philly Steak & Cheese Jacket Potato | 1.6g |
| Spudway Turkey Breast & Cheese Jacket Potato | 1.6g |
| Footlong Philly Steak | 1.6g |
| Spudway Chicken Breast & Cheese Jacket Potato | 1.6g |
| Spudway Ham, Turkey Breast & Cheese Jacket Potato | 1.6g |
| Chicken Breast Wrap | 1.9g |
| Veggie Delite Wrap | 1.9g |
| Footlong Chicken Breast | 1.9g |
| Philly Steak Wrap | 1.9g |
| 6 Inch Subway Club | 2.0g |
| 6 Inch Chicken & Bacon | 2.0g |
| Footlong Turkey Breast | 2.0g |
| Spudway Ham & Cheese Jacket Potato | 2.0g |
| Spudway Rotisserie-Style Chicken & Cheese Jacket Potato | 2.0g |
| Spudway Beef Chilli Jacket Potato | 2.0g |
| Turkey Breast Wrap | 2.1g |
| 5 Bean Chilli Wrap | 2.1g |
| Ham Wrap | 2.2g |
| Spudway Chicken & Bacon Jacket Potato | 2.2g |
| Turkey & Ham Wrap | 2.2g |
| Footlong Chicken Tikka | 2.3g |
| Chicken Tikka Wrap | 2.3g |
| Rotisserie-Style Chicken Wrap | 2.3g |
| Footlong Turkey & Ham | 2.4g |
| Footlong Ham | 2.5g |
| Chilli Beef Wrap | 2.5g |
| 3x Matcha & White Chocolate Chip Cookies | 2.6g |
| 3x Pumpkin Spiced Cookies | 2.6g |
| Meatball Marinara Salad | 2.7g |
| Footlong Chilli Beef | 2.8g |
| Footlong 5 Bean Chilli | 2.8g |
| Bacon & Egg 6 Inch Breakfast Sub | 3.0g |
| Crisps (Ready Salted) | 3.0g |
| Footlong Rotisserie-Style Chicken | 3.0g |
| Spiced Plant Patty Salad | 3.0g |
| Chicken & Bacon Wrap | 3.1g |
| Tuna Salad | 3.2g |
| Big Cheese Steak Toastie | 3.2g |
| 3x Rainbow Chocolate Chip Cookies | 3.2g |
| Ham & Cheese Saver Sub Toastie | 3.2g |
| Spudway Plant Patty & Cheese Jacket Potato | 3.3g |
| 3x Chocolate Chunk Cookies | 3.3g |
| Spudway Meatball Marinara & Cheese Jacket Potato | 3.4g |
| Spudway Classic B.M.T. Jacket Potato | 3.4g |
| 6 Inch Meatball Marinara | 3.5g |
| Hash Browns | 3.5g |
| 6 Inch Spiced Plant Patty | 3.6g |
| BLT Saver Sub | 3.6g |
| 3x Double Chocolate Cookies | 3.6g |
| Italian B.M.T. Salad | 3.6g |
| 6 Inch Italian B.M.T. | 3.7g |
| Stacked Bacon & Cheese Toastie | 3.7g |
| Footlong Chicken & Bacon | 3.9g |
| 6 Inch Tuna | 4.0g |
| 6 Inch BBQ Rib | 4.0g |
| Sausage, Egg & Cheese 6 Inch Breakfast Sub | 4.0g |
| 6 Inch Tex Mexan | 4.0g |
| Spudway Tex Mexan Jacket Potato | 4.0g |
| Meatball Marinara Wrap | 4.2g |
| Spudway Tuna Mayo Jacket Potato | 4.3g |
| Mozzarella & Cheddar Bites (5x) | 4.5g |
| Spiced Plant Patty Wrap | 4.8g |
| Waffle Fries (Regular) | 4.8g |
| Nacho Chicken Saver Sub | 4.9g |
| Spudway Spicy Italian & Cheese Jacket Potato | 5.0g |
| Tuna Wrap | 5.1g |
| Spicy Italian Salad | 5.3g |
| Italian B.M.T. Wrap | 5.3g |
| Spudway Big Breakwich Jacket Potato | 5.5g |
| 5 Bean Chilli Loaded Waffle Fries | 5.8g |
| 6 Inch Spicy Italian | 5.9g |
| Spudway Garlic Cheese Steak Jacket Potato | 6.3g |
| 6 Inch Garlic Cheese Steak | 6.4g |
| Beef Chilli Loaded Waffle Fries | 6.5g |
| Sauce Dunk Pot (Honey Mustard) | 6.5g |
| 6 Inch Big Breakwich | 6.9g |
| Spicy Italian Wrap | 6.9g |
| Footlong Meatball Marinara | 7.1g |
| Footlong Spiced Plant Patty | 7.1g |
| Footlong Italian B.M.T. | 7.4g |
| Nacho Chicken Bites (6 pieces) | 7.5g |
| Big Breakwich Wrap | 7.6g |
| Footlong Tex Mexan | 8.0g |
| Footlong Tuna | 8.1g |
| Mozzarella & Cheddar Bites (12x) | 10.4g |
| Nacho Chicken Bites (9 pieces) | 11.0g |
| 5 Bean Chilli Loaded Nachos | 11.3g |
| Doritos Nachos (Lightly Salted) | 11.4g |
| Beef Chilli Loaded Nachos | 11.4g |
| Footlong Spicy Italian | 11.7g |
| Footlong Garlic Cheese Steak | 12.7g |
| Doritos Nachos (Tangy Cheese) | 13.3g |
| Footlong Big Breakwich | 13.8g |
| Doritos Nachos (Chilli Heatwave) | 14.3g |
| Sauce Dunk Pot (Lite Mayo) | 16.0g |
| Sauce Dunk Pot (Chipotle Southwest) | 18.7g |
| Sauce Dunk Pot (X-Spicy Chipotle Southwest) | 21.0g |
| Sauce Dunk Pot (Garlic & Herb) | 29.0g |
Frequently asked
Does Subway UK use seed oils?
Based on our menu research, Subway UK cooks with: rapeseed oil (estimated). Across the 143 menu items we analyzed, it averages 3.9g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Subway UK cook with?
Our research indicates: rapeseed oil in mayonnaise and most sauces/dressings (confirmed by the chain's own September 2026 panels: Tuna with Lite Mayonnaise 10 g fat / 0.9 g saturates, Lite Mayo Dip 4.9 / 0.3); the hash browns are undisclosed, and the chain's own panel (Hash Browns 6 pieces, 11 g fat / 0.8 g saturates = 7.3% saturated) rules out sunflower and implies rapeseed. UK stores do very little deep frying. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway UK use beef tallow?
No. Our research indicates Subway UK cooks with rapeseed oil (estimated), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway UK seed oil free?
No. Our research indicates Subway UK cooks with rapeseed oil (estimated), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway UK?
Philly Steak Salad is the lowest-PUFA item we analyzed at Subway UK, at an estimated 0.3g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway UK?
Sauce Dunk Pot (Garlic & Herb) is the highest-PUFA item we analyzed at Subway UK, at an estimated 29.0g 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 UK 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.