Subway Seed Oil Report Card
Based on our menu research, Subway cooks with: no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings. Across the 154 menu items we analyzed, it averages 5.9g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
Safest Orders at Subway
| Apple Slices | 0.0g PUFA |
| Fountain Drink (Regular) | 0.0g PUFA |
| Fountain Drink (Large) | 0.0g PUFA |
| Bottled Water | 0.0g PUFA |
| Iced Tea | 0.0g PUFA |
What to Avoid at Subway
| Tuna (Footlong) | 24.0g PUFA |
| Italian BMT (Footlong) | 10.0g PUFA |
| Meatball Marinara (Footlong) | 10.0g PUFA |
| The Beast (Footlong) | 10.0g PUFA |
| Tuna (6") | 9.0g PUFA |
Frequently asked
Does Subway use seed oils?
Based on our menu research, Subway cooks with: no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings. Across the 154 menu items we analyzed, it averages 5.9g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Subway cook with?
Our research indicates: no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Subway use beef tallow?
No. Our research indicates Subway cooks with no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Subway seed oil free?
No. Our research indicates Subway cooks with no fryers; soybean and/or canola oil in breads, wraps, sauces and dressings, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Subway?
Apple Slices is the lowest-PUFA item we analyzed at Subway, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Subway?
Tuna (Footlong) is the highest-PUFA item we analyzed at Subway, at an estimated 24.0g 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. Curious why people avoid them? Read the evidence.
Compare other chains
Jersey Mike's · Jimmy John's · Firehouse Subs · Potbelly · Jason's Deli · Schlotzsky's
See where Subway lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch.