Subway is among the most popular fast-food chain restaurants in not only America but the entire world with thousands of sandwich stations spread all across worldwide. Subway might be the most popular because of its footlong sandwiches but you can get fresh salads at Subway too.
The salads at Subway are made with nothing but the freshest vegetables, meat, dressings, and condiments of your choice where you can make the salad bowl according to your choice.
So read along to know all about the mouth-watering Salads on the Subway menu so that you can order the salad of your choice the next time you pay a visit to Subway to grab a salad instead of a footlong sub sandwich.
Subway Salads Menu
| Item | Description | Calories | Price |
|---|---|---|---|
| Veggie Delite Salad | A pile of your favorite veggies, finished with the dressing of your choice. Crisp. Delicious. All for you. | 50 Cal | $7.79 |
| Tuna Salad | 100% wild caught tuna mixed with mayo, riding high on top of a bed of crisp lettuce and veggies. Classic for a reason. | 310 Cal | $8.89 |
| Steak & Cheese Salad | Crisp greens with warm, delicious steak topped with cheese. Dreams do come true. | 210 Cal | $9.49 |
| Rotisserie-Style Chicken Salad | Juicy rotisserie-style chicken mixed with fresh lettuce, baby spinach, tomatoes, cucumbers, and other veggies of your choosing. | 140 Cal | $9.49 |
| Roast Beef Salad | NEW Choice Angus Roast Beef and a whole lot of crisp veggies. | 150 Cal | $10.19 |
| Oven Roasted Turkey Breast Salad | Premium, thin-sliced oven roasted turkey, tossed together with lettuce, crunchy veggies, and your choice of dressing. Simply the best. | 110 Cal | $8.99 |
| Meatball Marinara Salad | Hot Italian-style meatballs in marinara sauce and a sprinkle of Parmesan cheese, all sitting on top of your favorite greens and veggies. | 310 Cal | $8.29 |
| Grilled Chicken Salad | Tender grilled chicken on a bed of fresh lettuce topped with tomatoes, red onions, baby spinach, cucumbers, green peppers, and olives. | 130 Cal | $9.39 |
| Italian B.M.T. Salad | Savory hickory smoked bacon, crisp lettuce, ripe tomatoes, spinach, cucumbers, green peppers, black olives, and zesty red onions. | 210 Cal | $8.89 |
| Buffalo Chicken Salad | Grilled chicken topped with Frank’s RedHot Buffalo sauce, lettuce, spinach, tomatoes, cucumbers, green peppers, black olives, and onions. | 300 Cal | $9.19 |
| Ham Salad | Sliced ham, lettuce, and a pile of your favorite veggies – all tossed with your choice of dressing. | 120 Cal | $8.29 |
Subway has numerous salad options on the menu that are perfect for your healthy meal plan. You can also choose to prepare your salad according to your own preferences with the vegetables, meat, and dressing of your choice. Some of the most popular types of salads are discussed in the passages below to make your decision easier.
Ham Salad
Ham Salad is one of the classic salads of Subway. This salad contains vegetables like lettuce, cucumber, onions, tomatoes, spinach, pepper, jalapenos, pickles, and sliced ham. A 244 g serving of Ham Salad contains 120 calories, 3 g of total fat, 13 g of protein, 25 mg of cholesterol, and 580 mg of sodium.
Ham Salad tastes delicious and fresh so if you are feeling like having a fresh salad at Subway, order this item from the menu. The taste of deli ham goes well with the vegetables and you can choose your own dressings to get the flavor that you desire.
Italian B.M.T. Salad
Italian B.M.T. chopped salad is the salad version of one of the most popular subs at Subway. Crisp greens such as lettuce, spinach, cucumber, tomatoes, jalapenos, and pickles are combined with Genoa salami, spicy pepperoni, and black forest ham. All of the meaty deliciousness in one salad.
This salad’s serving size is 352 g with 240 calories, 15 g of total fat, 5 g of saturated fat, 50 mg of cholesterol, 5 g of dietary fiber, 13 g of carbohydrates, 14 g of protein, and 880 mg of sodium. You can pick and choose the vegetables that you want to put in your salad and you can choose your favorite dressing as well. Try the Italian B.M.T. Salad if you like your salad with extra meat.
Oven Roasted Chicken Salad
Oven Roasted Chicken Salad is the perfect choice for chicken lovers because the meat is made from chicken breast meat. The Chicken breast is then cooked with chicken flavor, sea salt, sugar, chicken stock, flavors, canola oil, onion powder, spice, chicken fat, and honey. The chicken strips are made from boneless chicken breast with rib meat and taste flavorsome. The chicken slices are then mixed with fresh green vegetables and dressings.
The serving size of the Oven Roasted Chicken is 358 g with 4 g of total fat, 1 gm saturated fat, 45 mg of cholesterol, 370 mg of sodium, 11 g of total carbohydrate, and 16 g of protein.
Roast Beef Salad
Roast Beef Salad is another delicious salad item on the Subway menu that you can try. This salad is made by combining mouth-watering roast beef with fresh vegetables such as lettuce, tomatoes, cucumbers, mixed bell peppers, onions, beetroot, carrots, pickles, olives, and jalapenos.
The serving size of the Roast Beef Salad is 295g and it contains 119 calories, 16.4 g of protein, 2.1 g of total fat, 27 mg of cholesterol, 545 mg of sodium, and 9.9 g of carbohydrate. You can choose the vegetables and the dressing to your liking.
Steak & Cheese Salad
Steak & Cheese Salad is made by combining delicious processed steak pieces with fresh greens such as lettuce tomatoes, pickles, corn, beetroot, onions, carrots, olives, jalapenos, and cheese. This combination works wonders and is one of the most recommended items on the salad menu.
The serving size for Steak & Cheese Salad is 318 g with 181 calories, 22.4 g of protein, 6.3 g of total fat, 4.2 g of saturated fat, 45 mg of cholesterol, 10.2 g of carbohydrates, 3.1 g of dietary fiber, 5.8 g of sugar, and 658 g of sodium.
Subway Club Salad
The Club Salad at Subway is one of the most recommended salads because it is made with premium sliced turkey breast, lean roast beef, and tasty Black Forest ham. These juicy and delicious meats are combined with crunchy lettuce and vegetables of your choice. The Subway Club chopped Salad is simply delicious and a must-try at Subway.
The serving size of this salad is 366 g with 140 calories, 3 g of total fat, 12 g of carbohydrates, 580 mg of sodium, 4 g of dietary fiber, 40 mg of cholesterol, 1 g of saturated fat, 18 g of protein, and 7 g of sugars.
Subway Melt Salad
Subway Melt Salad is also another good option for trying out the salads at Subway. This salad comes with tender sliced turkey, chicken ham, crispy chicken bacon, melted cheese, and your choice of vegetables and condiments. Try this delicious salad on your next visit to Subway.
The serving size of the Subway Melt Salad is 322 g with 163 calories, 15.9 g of protein, 5.8 g of total fat, 3 g of saturated fat, 25 mg of cholesterol, 12.6 g of carbohydrates, 3.8 g of dietary fiber, 6.4 g of sugar, and 1019 mg of sodium.
Sweet Onion Chicken Teriyaki Salad
Sweet Onion Chicken Teriyaki is made with tender teriyaki-glazed chicken strips topped with fat-free sweet onion sauce and crispy green vegetables of your choice. The chicken strips taste delicious and go well with the vegetables making it one of the most delicious salads on the menu at Subway.
The serving size of Sweet Onion Chicken Teriyaki Salad is 409 g with 220 calories, 3 g of total fat, 0.5 of saturated fat, 50 mg of cholesterol, 4 g of dietary fiber, 630 g of sodium, 32 g of carbohydrates, 22 g of sugar, and 19 g of protein.
Tuna Salad
The Tuna Salad at Subway is made by combining processed Tuna fish meat with fresh vegetables like tomatoes, cucumber, onion, pickles, lettuce, spinach, and the dressings of your choice. The flavor of tuna gets enhanced with the fresh vegetables making this a delicious salad everyone can enjoy.
The serving size of Tuna Salad is 360 g with 310 calories, 24 g of total fat, 4 g of saturated fat, 40 mg of cholesterol, 390 mg of sodium, 10 g of total carbohydrates, and 15 g of protein.
Turkey Breast Salad
Turkey breast chopped salad tastes of premium quality as it is made with Subway’s premium sliced turkey breast, lettuce, crunchy veggies, and the dressings of your choice. Order this delicious salad on your next visit to Subway.
The serving size of this salad is 344 g with 110 calories, 2 g of total fat, 25 mg of cholesterol, 450 mg of sodium, 12 g of carbohydrates, 4 g of dietary fiber, 7 g of sugar, and 12 g of protein.
Veggie Delite Salad
Veggie Delite is for those who are craving amazing green vegetables to have a healthy and light meal for the day as this salad is prepared with fresh vegetables such as tomatoes, lettuce, red onions, cucumbers, pickles, spinach, and the dressing of your choice.
The serving size of this delicious bowl of delicious vegetables is 162 g with 200 calories, 2 g of total fat, 0 mg of cholesterol, 320 mg of sodium, 39 g of total carbohydrates, 4 g of dietary fiber, 5 g of sugar, and 8 g of protein.
Subway Food Serving Options
| Dine-in | Available |
| Takeaway | Available |
| Delivery | Available |
| Outdoor seating | Unavailable |
Important Links of Subway
| Official Website | http://www.subway.com/ |
| Menu | https://www.subway.com/en-ge/menunutrition/menu/salads |
| Apps | https://www.subway.com/en-us/downloadapp |
| Contact | https://www.subway.com/en-US/ContactUs/GuestCare |
Find Subway on Social Media
| https://www.facebook.com/subway/ | |
| https://www.instagram.com/subway/?hl=en | |
| https://www.linkedin.com/company/subway |
Frequently Asked Questions
What Is the Healthiest Salad at Subway?
The Veggie Delite Salad without any dressing is the healthiest salad at Subway. It contains only 60 calories, 1g fat, 0g saturated fat, 11g carbohydrate, 6g sugar, 3g protein, and 75 mg sodium. This dish is by far the healthiest salad on the Subway menu so order this if you want to eat healthy.
What Vegetables Are in the Subway Salad?
Subway salads are made from various types of fresh vegetables such as lettuce, spinach, tomatoes, cucumbers, olives, onions, garlic, green peppers, pickles, jalapenos, etc. Subway always uses fresh vegetables to prepare the salads so order away.
Can You Customize a Salad at Subway?
Yes, you can customize a salad at Subway just like you can customize any of your sandwiches. Choose the vegetables and dressings that you want to put on your salad when the sandwich artist is preparing your salad. You can pick the vegetables you want to put in your salad and the vegetables you do not prefer will not be in the salad.
How Big Is a Subway Salad?
Subway salads contain a 6-inch portion of meat and cheese and a footlong portion of vegetables. A standard Veggie Delite salad contains about 2.5 servings of vegetables. All of the salads contain lettuce, spinach, tomatoes, green peppers, cucumbers, onions, olives, and jalapenos.
How Fresh Is Subway Salad?
Subway salads are always fresh because they are made using fresh ingredients every day at the store. Some of the stuff is frozen but the salads are prepared fresh in the store daily. The spinach and lettuce come in bags but they are fresh. The ingredients that are pickled are not fresh because they are pickled such as pickles, olives, banana peppers, and jalapenos. Other vegetables such as cucumbers, green peppers, onions, and tomatoes are fresh and sliced daily for the customers. So without a doubt, Subway’s salad is quite fresh.
What’s the Difference Between a Subway Power Bowl and a Salad?
The biggest differences between a Subway Power Bowl and a Subway salad are the protein quantity and the portion size. The new Power bowls have twice the meat of a regular Salad and contain the meats of a foot-long sub whereas the salads only contain the meat of a six-inch sub sandwich. So overall, Subway’s Power Bowls contain more meat than the salads and the portion size is double that of a regular Salad from Subway.
