Subway U.S. Virgin Islands Seed Oil Report Card
Based on our menu research, Subway U.S. Virgin Islands cooks with: not stated: Subway's own U.S. Virgin Islands site (subway.com/en-VI) lists the menu but its Nutrition page carries no figures or document and its product pages return 'Not found'; it makes no statement that the US nutrition guide covers the U.S. Virgin Islands, so the US guide was not used. Nothing is deep-fried at the counter; the seed-oil load is mayonnaise-based fillings and sauces (tuna, Seafood Sensation, Regular Mayonnaise, Chipotle Southwest), scored as soybean-type mayonnaise, plus bread oil (higher-PUFA-wins). Subs and salads are scored as meat, cheese and vegetables WITHOUT added sauce; the four sauces the site lists are separate rows (one 6-inch portion). Footlong = two 6-inch.. Across the 73 menu items we analyzed, it averages 4.4g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
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Safest Orders at Subway U.S. Virgin Islands
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: Turkey Breast (6-inch) + Dasani Bottled Water, 2.0g total
| Item | PUFA |
|---|---|
| Sweet Onion | 0.0g |
| Simply Apple | 0.0g |
| Veggie Delite Salad | 0.5g |
| Black Forest Ham Salad | 1.0g |
| Roast Beef Salad | 1.0g |
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Build my orderWhat to Avoid at Subway U.S. Virgin Islands
| Item | PUFA |
|---|---|
| Tuna (Footlong) | 26.0g |
| Seafood Sensation (Footlong) | 18.0g |
| Bacon, Egg & Cheese (Footlong) | 15.0g |
| Tuna (6-inch) | 13.0g |
| Black Forest Ham, Egg & Cheese (Footlong) | 13.0g |
Around the world: Subway
Tuna (Footlong) has 7.7g of PUFA in Austria but 26.0g in US Virgin Islands. Same chain.
We have Subway in 37 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | Chips | Tuna Salad | Veggie Delite (Footlong) | Veggie Delite Salad | Italian B.M.T. Salad | Tuna (Footlong) |
|---|---|---|---|---|---|---|---|
| U.S. Virgin Islands (this page) | Not disclosed | 8.5g | 12.0g | 4.0g | 0.5g | 4.0g | 26.0g |
| U.S. | Not disclosed | n/a | n/a | 3.9g | 0.5g | n/a | 30.4g |
| Antigua and Barbuda | Not disclosed | 4.0g | 6.0g | n/a | 0.5g | 2.0g | n/a |
| Aruba | Not disclosed | 3.0g | 5.5g | 3.0g | 0.5g | 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 | 0.9g | 0.3g | 2.8g | 7.7g |
| Bahamas | Not disclosed | 3.0g | 5.5g | 3.0g | 0.5g | 2.5g | 14.0g |
| Bahrain | Not disclosed | 4.0g | n/a | n/a | n/a | n/a | n/a |
| Barbados | Not disclosed | 3.0g | 5.5g | 3.0g | 0.5g | 2.5g | 14.0g |
| Canada | vegetable oil | n/a | n/a | n/a | n/a | n/a | n/a |
| Cayman Islands | Not disclosed | 8.5g | n/a | 4.0g | n/a | n/a | 26.0g |
| Curaçao | Not disclosed | 4.0g | 5.5g | 3.0g | 0.5g | 2.5g | 14.0g |
| Finland | Not disclosed | n/a | n/a | 1.2g | n/a | n/a | n/a |
| Germany | Not disclosed | n/a | 3.2g | 0.9g | 0.3g | 2.8g | 7.7g |
| Grenada | Not disclosed | 3.0g | 5.5g | 3.0g | 0.5g | 2.5g | 14.0g |
| Guam | Not disclosed | n/a | 11.0g | 5.0g | n/a | 5.0g | 24.0g |
| India | Not disclosed | n/a | 12.4g | 9.8g | 7.9g | n/a | 17.4g |
| Ireland | Not disclosed | n/a | n/a | n/a | 1.1g | 3.6g | n/a |
| Jamaica | Not disclosed | 3.0g | n/a | n/a | n/a | n/a | n/a |
| Jordan | Not disclosed | 4.0g | 7.0g | n/a | n/a | n/a | n/a |
| Netherlands | Not disclosed | n/a | n/a | 1.6g | n/a | n/a | n/a |
| Northern Mariana Islands | Not disclosed | n/a | 11.0g | 5.0g | n/a | 5.0g | 24.0g |
| Norway | Not disclosed | 3.0g | n/a | n/a | n/a | n/a | n/a |
| Oman | Not disclosed | 4.0g | n/a | n/a | n/a | n/a | n/a |
| Pakistan | Not disclosed | n/a | 7.0g | n/a | 0.5g | n/a | n/a |
| Panama | Not disclosed | 4.0g | 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 | 3.0g | 5.5g | 3.0g | 0.5g | 2.5g | 14.0g |
| Saint Lucia | Not disclosed | 4.0g | 6.0g | 2.0g | 0.5g | 2.0g | 14.0g |
| Saint Vincent and the Grenadines | Not disclosed | 3.0g | 5.5g | 3.0g | 0.5g | 2.5g | 14.0g |
| Singapore | Not disclosed | 3.0g | n/a | n/a | 1.1g | 10.4g | n/a |
| Sint Maarten | Not disclosed | 3.0g | 5.5g | 3.0g | 0.5g | 2.5g | 14.0g |
| Slovenia | Not disclosed | n/a | n/a | 2.3g | n/a | n/a | 15.0g |
| Sweden | Not disclosed | 3.0g | n/a | n/a | n/a | n/a | n/a |
| Trinidad and Tobago | Not disclosed | 4.0g | 6.0g | n/a | 0.5g | 2.0g | n/a |
| UK | rapeseed oil | n/a | 3.2g | n/a | 1.1g | 3.6g | n/a |
| United Arab Emirates | Not disclosed | 4.0g | n/a | 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 U.S. Virgin Islands item, ranked
All 73 items we have for Subway U.S. Virgin Islands, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Apple Slices | 0.0g |
| Honey Mustard | 0.0g |
| Sweet Onion | 0.0g |
| Coca Cola Fountain Sodas | 0.0g |
| Dasani Bottled Water | 0.0g |
| Simply Lemonade | 0.0g |
| Fuze Fresh Brewed Iced Tea | 0.0g |
| Coffee | 0.0g |
| Powerade | 0.0g |
| vitaminwater zero XXX | 0.0g |
| Simply Apple | 0.0g |
| Simply Orange | 0.0g |
| 1% Low Fat Milk | 0.1g |
| Veggie Delite Salad | 0.5g |
| Black Forest Ham Salad | 1.0g |
| Roast Beef Salad | 1.0g |
| Turkey Breast Salad | 1.0g |
| Turkey Breast & Black Forest Ham Salad | 1.0g |
| Black Forest Ham - Kids Meal | 1.0g |
| Roast Beef - Kids Meal | 1.0g |
| Turkey Breast - Kids Meal | 1.0g |
| Veggie Delite - Kids Meal | 1.0g |
| Oven Roasted Chicken Salad | 1.5g |
| Subway Club Salad | 1.5g |
| Sweet Onion Chicken Teriyaki Salad | 1.5g |
| Cookies | 1.5g |
| Black Forest Ham (6-inch) | 2.0g |
| Roast Beef (6-inch) | 2.0g |
| Turkey Breast (6-inch) | 2.0g |
| Veggie Delite (6-inch) | 2.0g |
| Oven Roasted Chicken (6-inch) | 2.5g |
| Subway Club (6-inch) | 2.5g |
| Subway Melt Salad | 2.5g |
| Sweet Onion Chicken Teriyaki (6-inch) | 3.0g |
| French Toast | 3.0g |
| Steak & Cheese Salad | 3.0g |
| Subway Melt (6-inch) | 3.5g |
| BBQ Rib Salad | 3.5g |
| BBQ Rib (6-inch) | 4.0g |
| Black Forest Ham (Footlong) | 4.0g |
| Roast Beef (Footlong) | 4.0g |
| Steak & Cheese (6-inch) | 4.0g |
| Turkey Breast (Footlong) | 4.0g |
| Veggie Delite (Footlong) | 4.0g |
| Omelet | 4.0g |
| Italian B.M.T. Salad | 4.0g |
| Veggie Patty Salad | 4.0g |
| Personal Pizza | 4.0g |
| Italian BMT (6-inch) | 5.0g |
| Oven Roasted Chicken (Footlong) | 5.0g |
| Subway Club (Footlong) | 5.0g |
| Veggie Patty (6-inch) | 5.0g |
| Chipotle Southwest | 5.5g |
| Sweet Onion Chicken Teriyaki (Footlong) | 6.0g |
| Egg & Cheese (6-inch) | 6.0g |
| Black Forest Ham, Egg & Cheese (6-inch) | 6.5g |
| Regular Mayonnaise | 6.5g |
| Subway Melt (Footlong) | 7.0g |
| Bacon, Egg & Cheese (6-inch) | 7.5g |
| BBQ Rib (Footlong) | 8.0g |
| Steak & Cheese (Footlong) | 8.0g |
| Seafood Sensation salad | 8.0g |
| Chips | 8.5g |
| Seafood Sensation (6-inch) | 9.0g |
| Italian BMT (Footlong) | 10.0g |
| Veggie Patty (Footlong) | 10.0g |
| Egg & Cheese (Footlong) | 12.0g |
| Tuna Salad | 12.0g |
| Tuna (6-inch) | 13.0g |
| Black Forest Ham, Egg & Cheese (Footlong) | 13.0g |
| Bacon, Egg & Cheese (Footlong) | 15.0g |
| Seafood Sensation (Footlong) | 18.0g |
| Tuna (Footlong) | 26.0g |
Frequently asked
Does Subway U.S. Virgin Islands use seed oils?
Based on our menu research, Subway U.S. Virgin Islands cooks with: not stated: Subway's own U.S. Virgin Islands site (subway.com/en-VI) lists the menu but its Nutrition page carries no figures or document and its product pages return 'Not found'; it makes no statement that the US nutrition guide covers the U.S. Virgin Islands, so the US guide was not used. Nothing is deep-fried at the counter; the seed-oil load is mayonnaise-based fillings and sauces (tuna, Seafood Sensation, Regular Mayonnaise, Chipotle Southwest), scored as soybean-type mayonnaise, plus bread oil (higher-PUFA-wins). Subs and salads are scored as meat, cheese and vegetables WITHOUT added sauce; the four sauces the site lists are separate rows (one 6-inch portion). Footlong = two 6-inch.. Across the 73 menu items we analyzed, it averages 4.4g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Subway U.S. Virgin Islands cook with?
Our research indicates: not stated: Subway's own U.S. Virgin Islands site (subway.com/en-VI) lists the menu but its Nutrition page carries no figures or document and its product pages return 'Not found'; it makes no statement that the US nutrition guide covers the U.S. Virgin Islands, so the US guide was not used. Nothing is deep-fried at the counter; the seed-oil load is mayonnaise-based fillings and sauces (tuna, Seafood Sensation, Regular Mayonnaise, Chipotle Southwest), scored as soybean-type mayonnaise, plus bread oil (higher-PUFA-wins). Subs and salads are scored as meat, cheese and vegetables WITHOUT added sauce; the four sauces the site lists are separate rows (one 6-inch portion). Footlong = two 6-inch.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway U.S. Virgin Islands use beef tallow?
No. Our research indicates Subway U.S. Virgin Islands cooks with not stated: Subway's own U.S. Virgin Islands site (subway.com/en-VI) lists the menu but its Nutrition page carries no figures or document and its product pages return 'Not found'; it makes no statement that the US nutrition guide covers the U.S. Virgin Islands, so the US guide was not used. Nothing is deep-fried at the counter; the seed-oil load is mayonnaise-based fillings and sauces (tuna, Seafood Sensation, Regular Mayonnaise, Chipotle Southwest), scored as soybean-type mayonnaise, plus bread oil (higher-PUFA-wins). Subs and salads are scored as meat, cheese and vegetables WITHOUT added sauce; the four sauces the site lists are separate rows (one 6-inch portion). Footlong = two 6-inch., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway U.S. Virgin Islands seed oil free?
No. Our research indicates Subway U.S. Virgin Islands cooks with not stated: Subway's own U.S. Virgin Islands site (subway.com/en-VI) lists the menu but its Nutrition page carries no figures or document and its product pages return 'Not found'; it makes no statement that the US nutrition guide covers the U.S. Virgin Islands, so the US guide was not used. Nothing is deep-fried at the counter; the seed-oil load is mayonnaise-based fillings and sauces (tuna, Seafood Sensation, Regular Mayonnaise, Chipotle Southwest), scored as soybean-type mayonnaise, plus bread oil (higher-PUFA-wins). Subs and salads are scored as meat, cheese and vegetables WITHOUT added sauce; the four sauces the site lists are separate rows (one 6-inch portion). Footlong = two 6-inch., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway U.S. Virgin Islands?
Sweet Onion is the lowest-PUFA item we analyzed at Subway U.S. Virgin Islands, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway U.S. Virgin Islands?
Tuna (Footlong) is the highest-PUFA item we analyzed at Subway U.S. Virgin Islands, at an estimated 26.0g 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
See where Subway U.S. Virgin Islands 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.