When you think of Subway, the ubiquitous sandwich chain with over 40,000 locations worldwide, you probably picture one thing: Footlong subs stuffed with deli meats and veggies, assembled before your eyes. But there‘s a whole other side to Subway‘s menu that deserves attention — their extensive salad offerings.
As a food industry analyst and self-proclaimed "picky eater," I‘ve made it my mission to investigate (and taste-test) the salad options at fast food chains far and wide. And I can say with authority: Subway‘s salad game is surprisingly strong.
In this ultimate guide, we‘ll dive deep into the world of Subway salads, from the menu basics to pro ordering tips to how they stack up nutritionally and against the competition. Plus, I‘ll share some personal insights and anecdotes from my years of Subway salad sampling. Trust me — you‘ll never look at the Subway menu board the same way again.
Salads in the Subway Spotlight
First thing‘s first — what exactly is on offer salad-wise at Subway? The chain boasts 12 preset signature salads, each one a riff on a classic Subway sub:
- Black Forest Ham Salad
- Oven Roasted Turkey Salad
- Oven Roasted Chicken Salad
- Sweet Onion Chicken Teriyaki Salad
- Subway Club Salad
- Italian B.M.T. Salad
- Tuna Salad
- Veggie Delite Salad
- Rotisserie-Style Chicken Salad
- Steak & Cheese Salad
- Meatball Marinara Salad
- Spicy Italian Salad
As you can see, there‘s a salad to satisfy nearly any craving, from savory Italian cold cuts (the Italian B.M.T.) to tender teriyaki chicken to that perennial Subway favorite, tuna salad. The Veggie Delite Salad is a veritable garden on a plate, while the Meatball Marinara Salad turns a hearty hot sub into fork-friendly form.
But here‘s where things get really exciting: Like Subway‘s subs, you can customize your salad to your exact specs. The "Chopped Salads" menu option allows you to turn any 6-inch or Footlong sub into a salad, made with your choice of toppings. The possibilities are truly endless.
According to Subway‘s head of culinary innovation, Len Van Popering, the salads were designed "with choice and personalization in mind… Everyone can create their own masterpiece." As someone who spends an embarrassing amount of time deliberating at the Subway counter, I very much appreciate this level of autonomy.
Anatomy of a Subway Salad
Every Subway salad starts with a base of crisp iceberg lettuce and tender baby spinach. From there, you can go wild with toppings across four main categories:
Proteins: Black Forest ham, oven roasted turkey, rotisserie-style chicken, roast beef, tuna, pepperoni, salami, bacon, etc.
Cheeses: Cheddar, mozzarella, feta, parmesan, provolone, Swiss, etc.
Veggies: Tomatoes, cucumbers, green peppers, red onions, black olives, banana peppers, jalapenos, pickles, avocado, etc.
Crunch & Flavor: Bacon bits, sunflower seeds, dried cranberries, croutons, etc.
By my count, there are over 30 toppings to choose from, not including the 10+ dressings we‘ll get to in a minute. That means you could get a Subway salad every day for a month and never have the exact same one twice.
So how to narrow it down? On a recent visit, I built my dream Mediterranean-ish salad with rotisserie chicken, feta, spinach, tomatoes, cucumbers, red onions, black olives, and a few banana peppers for kick. Perfection. But you do you.
One pro tip: Don‘t sleep on Subway‘s "deluxe" salad toppings, which vary by location but might include treats like buffalo chicken strips, sliced almonds, corn, tortilla strips, or even cheesecake chunks. Yes, cheesecake chunks. On a salad. What a time to be alive.
Dressing Decision
Of course, no salad is complete without that final flourish of dressing. And Subway does not disappoint on this front. Their current dressing lineup includes:
- Ranch
- Chipotle Southwest
- Blue Cheese
- Honey Mustard
- Golden Italian
- Subway Vinaigrette
- Caesar
- Oil & Vinegar
- Red Wine Vinegar
- Light Italian
- Sweet Onion
So whether you like your salads with a creamy drizzle, tangy vinaigrette, or spicy kick, Subway has you covered. The signature Subway Vinaigrette is a personal favorite — light, bright, and perfectly balanced. Though according to Subway‘s 2020 order data, the most popular dressings nationwide are Ranch, Italian, and Chipotle Southwest.
Don‘t be afraid to get a little wild with your dressing choice, too. "Unexpected combinations can be surprisingly delicious," said Subway corporate dietician Lanette Kovachi in an interview with Eat This, Not That. "Like sweet onion dressing on the Steak & Cheese salad or Caesar on the Oven Roasted Turkey."
One thing to keep in mind: Like many restaurant salad dressings, some of Subway‘s are quite high in fat, calories, and sodium. The Chipotle Southwest, for example, clocks in at 220 calories and 20 grams of fat per serving. "Lite" options like the fat-free Italian (35 cal) and sweet onion (40 cal) will help keep your salad on the leaner side.
The Subway Salad Nutrition Story
Speaking of nutrition, you might be wondering: Are Subway salads actually good for you? The answer is a resounding… it depends.
Subway prides itself on offering "fresh, nutritious meal choices" and being a "leader in providing nutritional information to consumers." And some of their salads are indeed quite virtuous — the Veggie Delite has only 60 calories and 3g fat (sans dressing), while the Oven Roasted Chicken is 130 cal/2.5g fat.
But pile on cheese, bacon, and creamy dressing, and that salad can quickly cross into double cheeseburger territory. Case in point: The Southwest Steak & Cheese Salad with Chipotle Southwest dressing weighs in at a whopping 540 calories and 37 grams of fat. For reference, a Big Mac is 540 cal/28g fat. Yowza.
So what‘s a health-conscious Subway salad fan to do? "It‘s all about balance and moderation," said Kovachi. She recommends choosing leaner proteins like turkey, ham, or rotisserie chicken, loading up on veggies, and being mindful of higher-calorie toppings and dressings. The Rotisserie-Style Chicken Salad with Subway Vinaigrette, for example, is a nutritional home run at 230 cal/6g fat.
Another tip: Take advantage of Subway‘s online nutrition calculator, which allows you to see the full nutritional breakdown of your custom creation before ordering. Knowledge is (low-calorie) power.
How Subway Stacks Up
Subway is far from the only fast food chain offering entrée salads these days. So how do their leafy bowls compare to the competition? Let‘s break it down:
Variety: With over 30 topping options and 10+ dressings, Subway comes out way ahead in the customization department. Most competitors only offer a handful of preset salads by comparison.
Freshness: Subway‘s hallmark is that all salads are made to order from an array of fresh ingredients before your eyes. Contrast to some chains (cough McDonald‘s) where salads are pre-made and sitting sad under heat lamps.
Nutrition: This one‘s a toss-up, because it really depends how you top your salad. But Subway offers more lean proteins, light dressings, and unlimited veggies than most, making it easier to keep calories in check.
Value: At $6.50-$9 for a Footlong-sized salad (depending on toppings), Subway is one of the most affordable fast food salad options out there. Entrée salads at Wendy‘s or Panera can easily run you $12+.
Of course, Subway can‘t quite compete with the "chef-crafted" vibes or hot premium toppings (grilled shrimp, anyone?) of fast casual concepts like Sweetgreen or CAVA. But for a quick, budget-friendly, and highly customizable salad on the go, Subway is truly tough to beat.
The Evolution of the Fast Food Salad
Believe it or not, salads have been part of Subway‘s lineup since 1998, when the "Sub in a Tub" was first introduced. They relaunched as "Subway Salads" in 2001.
This tracks with the larger fast food salad trend that emerged in the late 90s/early aughts, as chains scrambled to cater to an increasingly health-conscious customer base. McDonald‘s, Wendy‘s and Burger King all debuted entrée salads in the 2000s, while "fresh-Mex" concepts like Chipotle brought customizable salad bowls to the masses.
Over the past two decades, Subway has continued to evolve its salad offerings in line with nutritional science, consumer preferences, and food trends:
2005: Added "Atkins-Friendly Salads" geared towards low-carb dieters
2007: Partnered with the American Heart Association for heart-healthy salads
2012: Added Rotisserie-Style Chicken and Buffalo Chicken salads to permanent menu
2016: Switched to a "lettuce blend" base incorporating spinach; added premium toppings like feta, parmesan, and dried cranberries
2020: Debuted new salad-friendly proteins like roast beef and sweet onion chicken teriyaki
Today, salads make up a modest but meaningful 10% of Subway‘s sales. And the chain remains committed to "bringing more veggies to the masses," in the words of Van Popering.
As a regular Subway salad consumer myself, I‘ve watched (and tasted) this evolution firsthand. I distinctly remember the game-changing addition of baby spinach to the greens mix, the decadent joy of sprinkling sun-dried cranberries atop my Veggie Delite, and the zing of tasting sweet onion dressing for the first time. Innovation is a beautiful thing.
Final Thoughts From a Discerning Salad Lover
When all is said and dunked (in dressing), Subway‘s salads are a fresh, tasty, and affordable option that I‘m always happy to have in my fast food rotation.
With dozens of mix-and-match ingredients and an accommodating build-your-own model, they offer a level of variety and customization that few competitors can match. And while, sure, it‘s easy to turn your salad into a calorie bomb if you go overboard on ranch and croutons, Subway offers plenty of ways to keep things light and veg-centric.
As someone who‘s probably eaten more Subway salads than any human should, here are my top tips for making the most of your order:
- Don‘t be shy with the veggies, especially the spinach — it‘s basically a free nutrient boost.
- Branch out from your usual protein and dressing picks. The Rotisserie-Style Chicken and Sweet Onion sauce are unsung heroes.
- Get your salad chopped. Having all the ingredients roughly the same size means a perfect bite every time.
- Subway‘s Footlong Salad portions are no joke. Consider getting a 6-inch and supplementing with a side like apple slices or baked chips.
- Skip the pre-bottled dressings and go for the stuff in the squeeze bottles. Tastes way fresher.
- When in doubt, consult that online nutrition calculator. It‘s there for a reason!
At the end of the day, Subway‘s salad lineup is proof that fast food doesn‘t have to mean a flimsy burger or tired fries. With the right combination of fresh ingredients and savvy ordering, you can craft a genuinely satisfying, nutrient-dense meal that won‘t break the bank or expand your waistline.
So next time you find yourself at Subway, I challenge you to look beyond the subs and give one of their salads a toss. With a whole world of toppings and dressings at your fingertips, you might just find a new favorite lunch.
I know I did. Now if you‘ll excuse me, I have a date with a Rotisserie-Style Chicken Salad and a Sweet Onion drizzle.
