Subway UK Seed Oil Report Card
Based on our menu research, Subway UK cooks with: rapeseed oil in mayonnaise and most sauces/dressings; sunflower oil for the few fried breakfast items (hash browns) — UK stores do very little deep frying. Across the 33 menu items we analyzed, it averages 3.1g 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 + Chocolate Chip Cookie + Bottled Water, 2.0g total
| Item | PUFA |
|---|---|
| 6 Inch Veggie Delite | 1.0g |
| 6 Inch Ham | 1.0g |
| 6 Inch Turkey Breast | 1.0g |
| 6 Inch Subway Club | 2.0g |
| Spudway Chicken Tikka Jacket Potato | 3.0g |
What to Avoid at Subway UK
| Item | PUFA |
|---|---|
| Footlong Meatball Marinara | 8.0g |
| Tuna Wrap | 7.0g |
| Footlong Chicken Tikka | 6.0g |
| Tuna Salad | 6.0g |
| Hash Browns | 6.0g |
Every Subway UK item, ranked
All 33 items we have for Subway UK, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Innocent Smoothie | 0.0g |
| Bottled Water | 0.0g |
| Fountain Drink (Regular) | 0.0g |
| White Choc & Macadamia Cookie | 1.0g |
| Chocolate Chip Cookie | 1.0g |
| Chocolate Chip Muffin | 1.0g |
| 6 Inch Veggie Delite | 1.0g |
| 6 Inch Ham | 1.0g |
| Double Chocolate Cookie | 1.0g |
| 6 Inch Turkey Breast | 1.0g |
| 6 Inch Subway Club | 2.0g |
| Spudway Cheese & Beans Jacket Potato | 2.0g |
| Spudway Chicken Tikka Jacket Potato | 3.0g |
| Crisps (Ready Salted) | 3.0g |
| Chicken Tikka Salad | 3.0g |
| 6 Inch Steak & Cheese | 3.0g |
| Bacon & Egg 6 Inch Breakfast Sub | 3.0g |
| 6 Inch Italian B.M.T. | 3.0g |
| 6 Inch Chicken Tikka | 3.0g |
| 6 Inch Rotisserie-Style Chicken | 3.0g |
| Chicken Tikka Wrap | 4.0g |
| Sausage, Egg & Cheese 6 Inch Breakfast Sub | 4.0g |
| 6 Inch Meatball Marinara | 4.0g |
| 6 Inch Chicken & Bacon Ranch | 4.0g |
| 6 Inch BBQ Rib | 4.0g |
| 6 Inch Plant Patty & Cheese (VE) | 4.0g |
| Spudway Tuna Mayo Jacket Potato | 5.0g |
| Footlong Chicken Tikka | 6.0g |
| Tuna Salad | 6.0g |
| Hash Browns | 6.0g |
| 6 Inch Tuna | 6.0g |
| Tuna Wrap | 7.0g |
| Footlong Meatball Marinara | 8.0g |
Frequently asked
Does Subway UK use seed oils?
Based on our menu research, Subway UK cooks with: rapeseed oil in mayonnaise and most sauces/dressings; sunflower oil for the few fried breakfast items (hash browns) — UK stores do very little deep frying. Across the 33 menu items we analyzed, it averages 3.1g 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; sunflower oil for the few fried breakfast items (hash browns) — 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 in mayonnaise and most sauces/dressings; sunflower oil for the few fried breakfast items (hash browns) — UK stores do very little deep frying, 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 in mayonnaise and most sauces/dressings; sunflower oil for the few fried breakfast items (hash browns) — UK stores do very little deep frying, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway UK?
6 Inch Veggie Delite is the lowest-PUFA item we analyzed at Subway UK, at an estimated 1.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway UK?
Footlong Meatball Marinara is the highest-PUFA item we analyzed at Subway UK, at an estimated 8.0g 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.