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11 Best Salads From Subway (With Nutrition Facts)

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Subway is famous for its fresh subs but it also serves a range of tasty and healthy salads for its health-conscious customers. 

What are the best salads from Subway? The best salads from Subway are its Tuna Salad, Italian B.M.T. Salad, Rotisserie-Style Chicken Salad, Subway Club Salad, Roast Beef Salad, and many others that you can customize by changing sauces, veggies, and the type of protein.  

Read below to learn more about the best salads from Subway and their nutritional facts!

What Makes A Good Salad?

Subway is a world-renowned and recognized name in the fast-food industry. The brand is known for its submarine subs, wraps, salads, and beverages. 

It was founded to cater to the health-conscious demographic that demanded a nutritious alternative to fried food that also tastes great — and if you are here for their salads, then we have just the guide for you!

Subway offers high-quality and nutritious salads that combine interesting sauces and the freshest ingredients possible for a mouthwatering texture and flavor. 

Before we discuss Subway’s best salads, let’s take a look at a few factors that define a great, healthy, and tasty salad!

Macros

Many people enjoy salads because of their flavor and, more importantly, nutrition. But be warned! 

While salads are generally healthy, there are a few factors that can push a normal and nutritious salad into the calorie-dense danger zone.

This is why we suggest that you practice moderation when picking a salad from Subway since you can customize it in any way.

For people who want a protein-heavy salad, you can try out a meat-focused salad that combines the best of healthy meats like chicken breast, tuna, and turkey. 

You could also go with a variety of cured meat offered by Subway, but because these meat products are processed, you will probably not get the full range of health benefits!

Keep in mind that most processed meats contain a lot of salt, and too much of it can affect your body in harmful ways. 

We recommend looking at your macros for a better idea of what you should eat and the type of nutrition you should look for in your ideal salad. 

Texture And Flavor

A great-tasting salad has to have an intriguing balance of texture and flavor — since Subway offers a range of customizations, you can take advantage of this freedom to make a salad that is truly delicious and nutritious!

We recommend going with a combination of greens like spinach and cabbage for the base.

You can also add a bit of iceberg lettuce, but please be advised that not all greens are created equal — some are less nutritious than others, and if you want the best, then you will have to maintain a balance between all the ingredients.

Add a bit of fresh and juicy onions for flavor and crunch! Don’t be afraid to add cheese — remember: as long as your salad has the right macros, you can add cheese for a flavor boost!

When it comes to sauces, try skipping the mayo-based sauces and go with a drizzle of olive oil, hot sauce, or other low-calorie (but tasty) condiments. 

Best Salads From Subway

Now that you know what to look for in an ideal salad, here is a compilation of the best salad offerings from Subway!

1. Tuna Salad

If you are fed up with boring plain chicken salads, then we highly suggest that you start here.

Tuna Salad is a mainstay at Subway and is perhaps one of the healthiest salads on their menu. It has a combination of freshly cooked tuna with a range of veggies that play off the texture of this tasty fish. 

Although the default variant of this salad may contain some mayo, you can always customize it to get the most out of the nutrition of this salad. 

Even if you stick with the default recipe, you will get a balance of nutrition and flavor! Our only suggestion would be to add a drizzle of olive oil over the salad to get an added layer of richness, healthy fats, and flavor. 

NutritionTotals
Calories310cal
Fat24g
Carbs18g (10g Carbs, 5g Sugars)
Protein15g

2. Roast Beef Salad

Roast beef is a highly underrated option at Subway and is truly one of the healthiest and most balanced salads on their menu!

The problem with any good roast beef recipe is that it can be tricky to prepare correctly. If you cook it too much, roast beef will dry out and will have a distinct chewy and dry sensation that is usually associated with overcooked meat.

Fortunately, Subway does a fantastic job with its Roast Beef Salad! It combines the best of freshly cooked roast beef tossed with an assortment of crunchy veggies. You can even add cheese into the mix to take this salad to the next level. 

Want more customizations? Then try adding olives, tomatoes, and more of your favorite crunchy greens to get the most out of the flavor of this salad! 

NutritionTotals
Calories150cal
Fat4g
Carbs18g (12g Carbs, 6g Sugars)
Protein17g

3. Sweet Onion Chicken Teriyaki Salad

Here’s a great-tasting salad that will fulfill the demands of people who are accustomed to complex flavors. This salad may have a heftier nutritional profile, but it is one of the tastiest options at Subway!

It contains a sweet mix of grilled chicken with hints of onion, but what truly takes this salad above and beyond is its inclusion of cheese and a range of juicy and crunchy vegetables. 

The sharpness of the onions cut through the meat and other ingredients — but does it in a way that adds to the overall flavor profile of the salad!

If you are new to healthy salads, then the Sweet Onion Chicken Teriyaki Salad is a good place to start before cutting down and adjusting the ingredients to fit your macros.

NutritionTotals
Calories250cal
Fat4g
Carbs85g (43 Carbs, 42g Sugars)
Protein19g

4. Rotisserie-Style Chicken Salad

There’s nothing better than a healthy chicken salad — and Subway does this humble, tried-and-tested salad justice!

Now, you might be thinking about the last boring and dry chicken salad you had. But trust us, there is a lot that you can do with a perfectly cooked chicken breast, some veggies, and a combination of the right condiments.

Subway’s Rotisserie-Style Chicken Salad is one of its mainstays. It is a popularly ordered menu item and has been a go-to for many health-conscious foodies.

It is a simple salad that combines juicy, rotisserie-style chicken with lettuce, cucumbers, spinach, and other crunchy greens. You can also add a slice of cheese and a combination of hot sauce and olive oil. 

This salad is easy on the stomach and great for people who are trying to get healthy nutrition! If you need more flavor, then you may also go with a light mayo-based dressing to up the salad’s overall flavor profile. 

NutritionTotals
Calories140cal
Fat5g
Carbs15g (10g Carbs, 5g Sugars)
Protein18g

5. Subway Club Salad

Made with freshly roasted turkey, black forest ham, and Angus roast beef, this is probably one of the tastiest and healthiest salads on this list. 

The Subway Club Salad has been around for a long time and has been a core part of the brand’s menu — and that’s not surprising, considering that it is one of the most-ordered and popular salad options offered by the company!

We think that this salad will attract every type of foodie.

It is perfect for health-conscious folks thanks to its balance of meat and veggies — it also speaks to the typical foodie with its interesting combination of marinated meat and condiments!

NutritionTotals
Calories150cal
Fat3g
Carbs12g
Protein18g

6. Chicken And Bacon Ranch Salad

This may not be a low-calorie salad, but it offers something great for everyone!

Who doesn’t like bacon? This combination of roasted, perfectly seasoned chicken with a combination of bacon and ranch dressing is what you need to break your boring cycle of bland salads.

Sure, the Chicken And Bacon Ranch Salad might be a bit heavy on the macros, but it is one of the best ways to treat yourself without really cheating on your diet. 

This salad contains a combination of veggies and a light-mayo ranch dressing that you can also customize to make the salad more tuned to your dietary needs. 

NutritionTotals
Calories490cal
Fat36g
Carbs20g (13g Carbs, 7g Sugars)
Protein30g

7. Buffalo Chicken Salad

Love buffalo sauce? Then you are going to gobble up this delicious buffalo chicken salad!

The Buffalo Chicken Salad contains an assortment of roasted cubed chicken (or fillet) with a range of umami-laden veggies like tomatoes and onions. It also contains crunchy leafy greens to add a healthy balance of nutrition and flavor!

But what truly sets this salad apart from the others is its topping of delicious Frank’s RedHot Buffalo Sauce, which adds a whole new dimension of flavor to the salad.

It’s spicy, tangy, and sweet – and it is easily one of the best salads to order if you want to hit your daily macros.

NutritionTotals
Calories300cal
Fat19g
Carbs20g (13g Carbs, 7g Sugars)
Protein20g

8. Baja Chicken And Bacon Salad

Rotisserie-style chicken and Baja chipotle sauce is already a heavenly combination, but it is elevated even further with hickory smoked bacon! 

We think that Subway’s Baja Chicken And Bacon Salad will please a broad range of healthy diners and general foodies. Not only do you get a killer combination of protein, but the salad also offers complex flavors with its delicious dressing! 

The Baja chipotle sauce not only adds heat but a distinct complicated flavor to the salad that makes its flavor profile appealing to the masses. 

While the original salad comes with a combination of onions, lettuce, and tomatoes, you can take it up a notch by adding olives and even more juicy and crunchy greens. 

NutritionTotals
Calories460cal
Fat34g
Carbs21g (14g Carbs, 7g Sugars)
Protein28g

9. Cold Cut Combo Salad

Enjoy a combination of ham, salami, and bologna? Of course you do! Subway is probably one of the only fast food restaurants that serves a Cold Cut Combo Salad with the right balance of texture and flavor. 

The combination of these cold cuts adds an unmistakable and delicious flavor that pleases the taste buds and provides healthy nutrition!

The salad also contains a range of crispy veggies. You even have the option to toast the salad, which will add even more flavor due to caramelization!

All in all, this is one of the best salads offered by the brand — we think it will suit most people’s dietary needs, especially if they want to temporarily break away from their usual bland order.   

NutritionTotals
Calories160cal
Fat9g
Carbs15g (10g Carbs, 5g Sugars)
Protein12g

10. Italian B.M.T. Salad

Italian B.M.T. has been one of the most successful flavor combinations in the brand’s history — and now you can get Subway’s most popular sandwich in salad form!

The Italian B.M.T. Salad contains a combination of spicy pepperoni and ham — and the best part about both these types of protein is that they work extremely well with a range of veggies. 

You can add lettuce, spinach, cucumbers, tomatoes, and peppers (or even the entire range of veggies available) and it will still taste fantastic! 

The flavors from the meat contrast the juicy texture and earthy flavors from the veggies; you can also shake things up by adding hot sauce, or a light-mayo-based dressing to boost the overall flavor profile of the salad. 

NutritionTotals
Calories240cal
Fat15g
Carbs17g (12g Carbs, 5g Sugars)
Protein14g

11. Meatball Marinara Salad

This one is for all the meat lovers out there! 

Subway’s Meatball Marinara Salad has consistently been one of the best-tasting salads by the brand. It includes delicious meatballs drenched in a tasty marinara sauce with a range of veggies. 

This combination of ingredients exceeds the boundaries of a salad and offers an experience that is akin to a complete meal!

We love the contrasting flavors and textures in this salad, and thanks to the marinara sauce, you might not even need to add more condiments to improve the flavor of the salad either! 

NutritionTotals
Calories300cal
Fat17g
Carbs33g (23g Carbs, 10g Sugars)
Protein16g

Related Questions 

Subway offers a range of delicious customizable salads that provide nutrition and flavor! Now that you know the best salads by the brand, here are some related questions we thought you might have.

What is the healthiest salad at Subway?

This question is subjective and may depend on your dietary needs. But if you want a salad that is low on calories and provides great nutrition then you can go with Subway’s Veggie Delite Salad, which comes in at about 50 calories. 

You can also use this salad as a base and try adding more ingredients to customize it according to your taste preferences!

Are all Subway condiments healthy?  

No, even though Subway offers a range of low-calorie sauces, it also has a lot of mayo-based and calorie-rich condiments that can easily add a few hundred calories to your salad. 

For the best results, try balancing between healthy ingredients and calorie-heavy sauces to get the most out of the flavor of the salad. 

Is Subway’s chicken tikka salad healthy?

Yes, Subway’s Chicken Tikka Salad is another great option to try if you want to break free from your daily routine of bland chicken salads. 

This salad includes chicken chunks marinated in spicy Asian spices that add heat and a complex flavor. This type of meat works great with virtually every veggie, so you can mix and match freely to fit your macros!

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