Subway Salad Menu: Delicious Salads in 2024
Subway is one of the most popular fast-food chains not only in America but around the globe, with thousands of sandwich stations worldwide. While Subway is famous for its footlong sandwiches, they also offer fresh, customizable salads.
Made with the freshest vegetables, meats, dressings, and condiments, Subway’s salads allow you to create your perfect bowl. So, the next time you visit Subway, consider opting for a delicious, personalized salad instead of a footlong sub. Read on to discover more about the tasty salads available on Subway’s menu.
Subway Salad Menu
| Item | Description | Calories | Price |
|---|---|---|---|
| Veggie Delite Salad | A pile of your favorite veggies, finished with the dressing of your choice. Crisp. Delicious. | 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. | 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, spinach, tomatoes, cucumbers, and veggies. | 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 Salad | Premium, thin-sliced oven roasted turkey, tossed with lettuce, crunchy veggies, and dressing. | 110 Cal | $8.99 |
| Meatball Marinara Salad | Hot Italian-style meatballs in marinara sauce and Parmesan cheese on top of greens and veggies. | 310 Cal | $8.29 |
| Grilled Chicken Salad | Tender grilled chicken on fresh lettuce, tomatoes, onions, spinach, cucumbers, and green peppers. | 130 Cal | $9.39 |
| Italian B.M.T. Salad | Savory smoked bacon, crisp lettuce, tomatoes, spinach, cucumbers, green peppers, and red onions. | 210 Cal | $8.89 |
| Buffalo Chicken Salad | Grilled chicken topped with Frank’s RedHot Buffalo sauce, lettuce, spinach, and a mix of veggies. | 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 g 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 295 g 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 Salaken 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 g 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 Turkey Breast Salad is 304 g with 110 calories, 2 g of total fat, 0.5 g of saturated fat, 30 mg of cholesterol, 570 mg of sodium, 13 g of carbohydrates, 4 g of dietary fiber, and 12 g of protein.
Veggie Delight Salad
The Veggie Delight salad is one of the healthiest salads on the Subway menu because it is filled with fresh vegetables and does not contain any meat. This salad contains lettuce, spinach, cucumbers, tomatoes, onions, jalapenos, beets, and your choice of dressing. It is low in calories and perfect for a vegetarian or someone who likes their salads meatless. The serving size of Veggie Delight Salad is 328 g with 50 calories, 0.5 g of total fat, 0 g of saturated fat, 0 mg of cholesterol, 75 mg of sodium,
Subway Food Serving Options
- Dine-in: Available
- Takeaway: Available
- Delivery: Available
- Outdoor seating: Unavailable
Important Links of Subway
| Link | URL |
|---|---|
| Official Website | http://www.subway.com/ |
| Menu | Subway Menu |
| Apps | Subway App |
| Contact | Subway Contact |
Find Subway on Social Media
- Facebook: Subway Facebook
- Instagram: (https://www.instagram.com/subway/
Frequently Asked Questions
What Is the Healthiest Salad at Subway?
The Veggie Delite Salad without any dressing is the healthiest option at Subway. It contains just 60 calories, 1g of fat, 0g of saturated fat, 11g of carbohydrates, 6g of sugar, 3g of protein, and 75mg of sodium. It’s the go-to choice for anyone looking to eat healthy.
What Vegetables Are in the Subway Salad?
Subway Salad Menu include a variety of fresh vegetables such as lettuce, spinach, tomatoes, cucumbers, olives, onions, green peppers, pickles, and jalapenos. Subway prides itself on using fresh ingredients for its salads, ensuring that you always get the best quality.
Can You Customize a Salad at Subway?
Absolutely! Just like Subway sandwiches, their salads can be fully customized. You can pick your favorite vegetables, add your preferred dressings, and leave out anything you don’t like while the sandwich artist prepares your meal.
How Big Is a Subway Salad?
A Subway salad comes with the equivalent of a 6-inch sandwich’s worth of meat and cheese, and a footlong portion of vegetables. For example, the Veggie Delite salad contains approximately 2.5 servings of vegetables.
How Fresh Is Subway Salad?
Subway Salad Menu are generally fresh, made daily with ingredients such as lettuce, spinach, tomatoes, green peppers, cucumbers, onions, and olives. While some pickled ingredients like jalapenos and banana peppers aren’t “fresh” in the traditional sense, all vegetables are prepared daily for a fresh experience.
What’s the Difference Between a Subway Power Bowl and a Salad?
The main difference between the two is the portion size and protein content. Power Bowls contain twice the amount of meat as salads, with enough to fill a footlong sandwich, while salads only have the amount of meat for a 6-inch sandwich. This makes the Power Bowl a meatier and more filling option.
