Discover the Top 11 Subway Salads: Nutritional Facts Included!

The best salads from Subway: A Nutrition Guide
Known for its fresh subs, Subway also offers a variety of delicious and healthy salads to cater to health-conscious customers. In this article, we will explore the top salads available at Subway and provide their nutritional information. So if you’re looking for a nutritious and tasty salad option, read on!

Introduction to Subway Salads

Subway has established itself as a household name in the fast food industry, offering submarine subs, wraps, salads, and beverages. It was created to meet the demands of health-conscious individuals who were looking for a nutritious alternative to fried foods that didn’t compromise on taste. Subway’s salads are made with high-quality, fresh ingredients and interesting sauces, resulting in mouthwatering textures and flavors.
Before we get into Subway’s best salads, let’s discuss the key factors that make for a great, healthy and tasty salad.

What makes a good salad?

Salads are often enjoyed for their taste and nutritional value. However, it’s important to exercise moderation when choosing a salad from Subway, as certain factors can push an otherwise healthy salad into the high-calorie danger zone. Subway offers customization options so you can tailor your salad to your preferences.
If you prefer a protein-packed salad, consider options made with healthy meats such as chicken breast, tuna or turkey. While Subway also offers cured meats, it’s important to note that these processed meats may not provide the full range of health benefits. In addition, processed meats tend to be high in salt, which can have a negative impact on your health. To make an informed choice, it’s a good idea to consider the macronutrient content of your salad.
Texture and taste:
A great salad should strike the perfect balance between texture and flavor. Subway offers a number of customization options so you can create a salad that is both delicious and nutritious. For the base, consider combining greens like spinach and cabbage. While iceberg lettuce can be added for variety, it’s worth noting that not all greens offer the same nutritional value. A careful balance of all ingredients is needed to achieve the best results.
For added flavor and crunch, consider incorporating fresh, juicy onions. Don’t be afraid to add cheese, as long as it meets your desired macros. When it comes to dressings, opting for low-calorie options like olive oil or hot sauce instead of mayo-based dressings can further enhance the flavor of your salad.

Subway’s Best Salads

Now that we understand the key elements of a great salad, let’s explore Subway’s top salad offerings. Here are some of the best salads available:

1. Tuna Salad

Tuna Salad is one of the healthiest salad options at Subway. It combines freshly cooked tuna with a variety of vegetables for a delicious texture. While the standard version includes mayo, you can customize the nutritional value of the salad. Even the standard recipe provides a balanced combination of nutrition and flavor. Adding a drizzle of olive oil can further enhance the richness, healthy fats, and overall flavor.

  • Calories: 310 cal
  • Fat: 24g
  • Carbohydrates: 18g (10g carbohydrates, 5g sugar)
  • Protein: 15g

2. Roast Beef Salad

The Roast Beef Salad is an underrated option at Subway. It combines freshly cooked roast beef with crunchy vegetables for a balanced and nutritious salad. Adding cheese and more of your favorite veggies can up the flavor profile of this salad.

  • Calories: 150 cal
  • Fat: 4g
  • Carbohydrates: 18g (12g carbohydrates, 6g sugar)
  • Protein: 17g

3. Sweet Onion Chicken Teriyaki Salad

The Sweet Onion Chicken Teriyaki Salad is for those who enjoy complex flavors. Grilled chicken with a hint of onion is the foundation of this salad, while cheese and an assortment of juicy, crunchy vegetables enhance the flavor. This salad is an excellent starting point for those new to healthy salads and can be adapted to meet specific dietary needs.

  • Calories: 250 Cal
  • Fat: 4g
  • Carbohydrates: 85g (43g carbohydrates, 42g sugar)
  • Protein: 19g

4. Rotisserie Chicken Salad

The Rotisserie-Style Chicken Salad is a Subway staple and a popular choice among the health-conscious. It combines juicy rotisserie-style chicken with lettuce, cucumber, spinach and other crunchy greens. Enhance the flavor by adding a slice of cheese, hot sauce and olive oil. This salad is easy on the stomach and provides excellent nutrition.

  • Calories: 140 cal
  • Fat: 5g
  • Carbohydrates: 15g (10g carbohydrates, 5g sugar)
  • Protein: 15g

5. Subway Club Salad

The Subway Club Salad is a versatile option that can be customized to meet individual preferences. It features a combination of turkey breast, roast beef and ham for a variety of flavors. Adding a selection of fresh vegetables, such as lettuce, tomatoes and onions, enhances the overall flavor and nutritional value. Choose low-calorie dressings for a healthy balance.

  • Calories: 140 cal
  • Fat: 4.5g
  • Carbohydrates: 10g (5g carbohydrates, 5g sugar)
  • Protein: 19g

6. Veggie Delite Salad

For those looking for a vegetarian option, the Veggie Delite Salad is an excellent choice. It features a medley of fresh vegetables, including lettuce, tomatoes, cucumbers, green peppers and onions. Customize it further by adding your favorite low-calorie dressing or a sprinkling of seasonings for added flavor. This salad is both nutritious and low in calories.

  • Calories: 60 cal
  • Fat: 0g
  • Carbohydrates: 14g (7g carbohydrates, 7g sugar)
  • Protein: 3g

7. Chicken & Bacon Ranch Melt Salad

The Chicken & Bacon Ranch Melt Salad is a tasty and indulgent option for those looking for a protein-packed salad. It features tender grilled chicken, bacon and an assortment of fresh vegetables. Choose a low-calorie dressing to help balance calories. This salad offers a satisfying combination of flavors and textures.

  • Calories: 320 cal
  • Fat: 18g
  • Carbohydrates: 12g (7g carbohydrates, 5g sugar)
  • Protein: 27g

Please note that the nutritional values provided are approximate and may vary depending on the specific ingredients and customization options chosen at Subway. It’s always a good idea to check the nutritional information available at the restaurant or on their official website for more accurate details.

Bottom line

Subway offers a variety of delicious and nutritious salads that cater to the preferences of health-conscious individuals. By choosing the right combination of ingredients and customizing to meet your dietary needs, you can enjoy a salad that is both flavorful and packed with essential nutrients. Whether you prefer meat-based salads or vegetarian options, Subway has you covered. Remember to practice moderation and consider the macronutrient content of your salad to make an informed choice. So next time you visit Subway, explore the salad menu and enjoy a healthy and tasty meal.


Are Subway salads a healthy choice?

Subway salads can be a healthy option because they offer a variety of fresh vegetables and lean proteins. However, the overall healthiness of a salad depends on the specific ingredients and customization choices made. It’s important to consider portion sizes, dressing options, and additional toppings to ensure a balanced and nutritious meal.

Can I customize Subway salads to meet my dietary needs?

Yes, Subway salads are highly customizable. You have the flexibility to choose your favorite greens, vegetables, proteins and dressings. By making thoughtful choices and opting for lighter dressings or portion control, you can tailor your salad to meet your specific dietary needs or preferences.

Are nutrition facts provided for all Subway salad options?

The nutrition facts provided in this article are based on Subway’s commonly available salad varieties. However, it’s important to note that nutritional values may vary depending on the specific ingredients, toppings and dressings chosen. For the most accurate information, it is recommended that you check the nutrition facts provided by Subway or their official website.

Can I choose low-calorie dressings for my Subway salad?

Yes, Subway offers a variety of dressings, including low-calorie options such as olive oil or vinegar-based dressings. These alternatives can help reduce the overall calories in your salad while still adding flavor. It’s a good idea to check the dressings available at your local Subway restaurant or visit their official website for a complete list of options.

Are Subway salads suitable for vegetarians?

Subway offers a vegetarian salad option called the Veggie Delite Salad. This salad contains a variety of fresh vegetables and is suitable for individuals on a vegetarian diet. However, it’s important to note that cross-contamination can occur, so if you have strict dietary requirements, it’s recommended that you ask about food preparation practices at your local Subway restaurant.