Are you looking for healthier and tastier meal options? If so, subway salads are a good choice to start your day.
Here, we have shared EVERYTHING you need to know about the Subway salad menu, including prices, calories, nutritional facts, and much more.
So, let’s get started without further delay.
What salad do they have at Subway?
Subway has various salad options that you can choose from according to your preferences. The best part of these Subway salads is that they are all made with fresh ingredients and nutritious vegetables, making them even more delicious.
Furthermore, they also offer customization options for your Subway salad menu, which means you can create your salad with your choice of ingredients.
Now, let’s look at the list of salads on the Subway menu that you can consider, along with the prices.
| Salad Name | Price | Calories |
|---|---|---|
| Italian BMT Salad | $7.99 | 240 |
| Oven Roasted Chicken Salad | $8.99 | 130 |
| Roast Beef Salad | $10.49 | 140 |
| Steak & Cheese Salad | $9.39 | 210 |
| Subway Club Salad | $9.59 | 150 |
| Meatball Marinara Salad | $7.99 | 300 |
| Cold Cut Combo Salad | $7.99 | 180 |
| Tuna Salad | $8.99 | 310 |
| Chicken and Bacon Ranch Salad | $10.69 | 460 |
| Veggie Delite | $7.99 | 60 |
| Turkey Breast Salad | $8.79 | 110 |
| Chicken Teriyaki Salad | $8.89 | 220 |
| Black Forest Ham Salad | $7.99 | 120 |
These are the varieties of salad from which you can choose the best for you, but having too many options often creates confusion, and it soon becomes quite difficult to decide which one is best for you.
But don’t worry, we have shared everything, so make sure you read till the end.
To avoid this confusion, we will review each of the salads and explore the calories, nutritional facts, and ingredients they contain.
So, let’s dive deep into this
Italian BMT Salad
Italian BMT is one of the most beloved and ordered salads from Subway among Subway lovers, and many customers choose these salads as the healthiest options for their diet.
These salads are made with green veggies and black forest ham toppings, with spicy pepperoni and Genoa salami at the top.
Ingredients: Ham, salami, pepperoni, provolone cheese, Italian dressing, spinach, tomatoes, onions, green peppers, and black olives.
| Nutrient | Amount |
|---|---|
| Serving Size | 352 gm |
| Calories | 240 |
| Total Fat | 15 gm |
| Carbohydrates | 13 gm |
| Dietary Fiber | 4 gm |
| Sugars | 7 gm |
| Protein | 14 gm |
Oven Roasted Chicken Salad
Oven-roasted chicken is another salad on our subway salad menu list. In this subway salad, you can add roasted chicken if you like it.
This salad includes warm, tasty, flavourful chicken mixed with your choice of crispy vegetables.
In addition, this salad looks like your favorite sandwich, as this plate contains everything that has the best taste and flavor.
Ingredient – Roasted chicken breast, lettuce, tomatoes, cucumbers, red onions, honey mustard dressing
| Nutrient | Amount |
|---|---|
| Serving Size | 359 gm |
| Calories | 130 |
| Total Fat | 2.5 gm |
| Carbohydrates | 12 gm |
| Dietary Fiber | 4 gm |
| Sugars | 7 gm |
| Protein | 17 gm |
Roast Beef Salad
Roast Beef Salad is one of the best salads for meat lovers. This subway salad is made with crisp, fresh vegetables that you can choose from.
Another thing you will get with these fresh veggies is the roasted beef, making your salad even more delightful.
For meat lovers, this is the best salad from the subway menu that you can consider for your meal and satisfy your needs.
Ingredient – Roast beef, lettuce, tomatoes, cucumbers, red onions and ranch dressing
| Nutrient | Amount |
|---|---|
| Serving Size | 359 gm |
| Calories | 140 |
| Total Fat | 3.5 gm |
| Carbohydrates | 12 gm |
| Dietary Fiber | 4 gm |
| Sugars | 7 gm |
| Protein | 19 gm |
Steak & Cheese Salad
Steak and cheese salad is the next mouthwatering dish on our Subway salad menu list. It is made with a variety of crisp and tasty vegetables.
But the things that help it stand out from other salads are the tasty steak and the cheese you can add on top of it.
Additionally, this salad has a wonderful taste and is a good source of proteins and other nutrients.
Finally, the best part is choosing fresh vegetables and cheese and customizing it to your taste.
Ingredient – Steak, pepper jack cheese, lettuce, tomatoes, onions, green peppers, jalapeños, chipotle southwest sauce.
| Nutrient | Amount |
|---|---|
| Serving Size | 370 gm |
| Calories | 210 |
| Total Fat | 9 gm |
| Carbohydrates | 12 gm |
| Protein | 19 gm |
Subway Club Salad
This Subway Club salad contains a slice of cooked turkey breast served with tender, roasted beef and black forest ham.
You can add green veggies beyond the turkey breast that make it even more delicious for you.
Overall it’s a good choice for people who want to have some slices of meat along with green veggies for their health.
Ingredient – Turkey breast, ham, bacon, swiss cheese, lettuce, tomatoes, cucumbers, onions, mayo, mustard
| Nutrient | Amount |
|---|---|
| Serving Size | 366 gm |
| Calories | 150 |
| Total Fat | 3 gm |
| Carbohydrates | 12 gm |
| Protein | 18 gm |
Meatball Marinara Salad
If you are looking for a Subway salad that will satisfy your cravings and fill your stomach, consider this meatball marinara salad.
This meatball marinara salad gives you a crunchy and delightful taste in every bite. This salad contains hot meatballs made in Italian and dipped into the marinara subway sauces.
You can sprinkle parmesan cheese on top of it, and you can also choose fresh veggies according to your taste.
So overall, it is also one of the best-chopped salads from Subway that you can try once.
Ingredient – Meatballs, marinara sauce, mozzarella cheese, lettuce, tomatoes, cucumbers, onions.
| Nutrient | Amount |
|---|---|
| Serving Size | 427 gm |
| Calories | 300 |
| Total Fat | 17 gm |
| Carbohydrates | 25 gm |
| Sugars | 12 gm |
| Protein | 16 gm |
Cold Cut Combo Salad
As the name suggests, it’s a combo salad from Subway, with a bowl filled with ham, salami, and turkey-based bologna tossed with crispy lettuce and other fresh veggies.
In addition, you can mix it with your own choice of dressing. One thing that I can promise is that you will not regret buying this salad; come again to buy it.
Overall, this is a wonderful salad with a delicious taste that can satisfy your cravings and hunger.
Ingredient – Ham, salami, turkey breast, provolone cheese, Italian dressing, lettuce, tomatoes, cucumbers, green peppers.
| Nutrient | Amount |
|---|---|
| Serving Size | 352 gm |
| Calories | 180 |
| Total Fat | 11 gm |
| Carbohydrates | 13 gm |
| Sugars | 7 gm |
| Protein | 12 gm |
Tuna Salad
It’s the simple and delicious salad on our list of Subway salads. Its ingredients are perfectly cooked flaked tuna mixed with high-quality mayonnaise.
The combination of flaked tuna and mayonnaise may sound a bit risky, but honestly, you will love this salad, and it will satisfy your cravings.
In addition, you will get a variety of fresh vegetables to choose from for your salad, making it completely yours with a wonderful taste.
Ingredient – Tuna salad, lettuce, tomatoes, cucumbers, onions, mayo
| Nutrient | Amount |
|---|---|
| Serving Size | 362 gm |
| Calories | 310 |
| Total Fat | 24 gm |
| Carbohydrates | 11 gm |
| Protein | 15 gm |
Chicken and Bacon Ranch Salad
If you are looking for a unique salad from Subway, try the chicken and bacon ranch salad.
These salads are made with marinated and seasoned white meat chicken, which gives them a special taste and flavor. They also contain bacon and cheddar cheese.
You will also get fresh and crispy vegetables, and you can also choose the dressing of your salad as you like.
Overall, it will be a good choice for the person who is looking for something delicious and health-conscious.
Ingredients: Grilled chicken breast, bacon, cheddar cheese, ranch dressing, lettuce, tomatoes, cucumbers, and green peppers.
| Nutrient | Amount |
|---|---|
| Serving Size | 430 gm |
| Calories | 460 |
| Total Fat | 32 gm |
| Carbohydrates | 15 gm |
| Sugars | 7 gm |
| Protein | 32 gm |
Veggie Delite
If you are a person like me who loves simplicity in life, then you will love this salad for sure because this veggie delite is the simplest salad from the subway, but simply it does not mean boring.
This salad will give me the full customization options to get the perfect salad for you, and to get the best out of salad there are things that you should consider
- Look at a wide range of options on the Subway menu to choose the fresh and crispy vegetable for your salad
- After deciding on the list of veggies, you can take a moment to decide if you would like to add any other dressing to your salad from Subway.
- Mix it up to make the perfect salad of your choice, and now you can enjoy each bite of your salad
Overall it tastes delightful as it is made with fresh ingredients and it is the salad from the Subway veg salad menu.
Ingredient – Lettuce, tomatoes, cucumbers, green peppers, black olives, spinach, vinaigrette dressing.
| Nutrient | Amount |
|---|---|
| Serving Size | 288 gm |
| Calories | 60 |
| Total Fat | 1 gm |
| Carbohydrates | 11 gm |
| Protein | 3 gm |
Turkey Breast Salad
It is one of the classical and most favorite salads among people all over the world, as it contains every ingredient in the right amount, making it healthier.
This salad is made with perfectly cooked turkey breast sliced thinly and included in your salad; you can also add fresh veggies to your perfect salad, which makes it even more flavourful.
Furthermore, you will also get the option to add dressing on top of your salad from Subway and make it even more personalized for you.
| Nutrient | Amount |
|---|---|
| Serving Size | 344 gm |
| Calories | 110 |
| Total Fat | 2 gm |
| Carbohydrates | 12 gm |
| Protein | 12 gm |
Ingredient – Turkey breast, lettuce, tomatoes, cucumbers, onions, mayo, and mustard
Chicken Teriyaki Salad
If you are a fan of chicken teriyaki subs, then you would love this salad for sure, it is the same chicken teriyaki that you get into your sub. but the salad is served with the fat-free sweet onion sauce that will give you a delightful taste.
Additionally, you will have the option of adding your favorite fresh veggies, which will make it even more perfect for you.
In the end, if you want to add some more dressing to your salad you can do that as well, but in terms of taste, it is the best chicken salad in Subway.
Ingredient – Grilled chicken breast, sweet onion teriyaki sauce, lettuce, tomatoes, cucumbers, green peppers, and pineapple.
| Nutrient | Amount |
|---|---|
| Serving Size | 409 gm |
| Calories | 220 |
| Total Fat | 3 gm |
| Carbohydrates | 32 gm |
| Protein | 19 gm |
Black Forest Ham Salad
The Black Forest Ham salad is one of the most popular salads on the Subway salad menu, as it contains loads of veggies and thin slices of ham, lettuce, and other ingredients.
The subway chopped salad is mixed with your preferred dressing and the fresh veggies that make it even more delicious.
Furthermore, it is one of many people’s favorite Subway salads, and you can also consider it for yourself.
After reviewing all the salads from the Subway menu list, we can say that they have various options for all kinds of people.
But to create the best salad for your choice, here are a few things you can consider to make your Subway salad even more delicious.
Ingredient – Black Forest ham, lettuce, tomatoes, cucumbers, onions, and mayo.
| Nutrient | Amount |
|---|---|
| Serving Size | 344 gm |
| Calories | 120 |
| Total Fat | 3 gm |
| Carbohydrates | 13 gm |
| Protein | 13 gm |
If you know more about subway salad menu nutrition, you can visit their official website
Subway Salad Menu Prices List
| Salad Name | Price | Calories |
|---|---|---|
| Italian BMT Salad | $7.99 | 240 |
| Oven Roasted Chicken Salad | $8.99 | 130 |
| Roast Beef Salad | $10.49 | 140 |
| Steak & Cheese Salad | $9.39 | 210 |
| Subway Club Salad | $9.59 | 150 |
| Meatball Marinara Salad | $7.99 | 300 |
| Cold Cut Combo Salad | $7.99 | 180 |
| Tuna Salad | $8.99 | 310 |
| Chicken and Bacon Ranch Salad | $10.69 | 460 |
| Veggie Delite | $7.99 | 60 |
| Turkey Breast Salad | $8.79 | 110 |
| Chicken Teriyaki Salad | $8.89 | 220 |
| Black Forest Ham Salad | $7.99 | 120 |
Tips for creating the perfect salad at Subway
First of all, choosing the salad from the Subway sandwiches is itself a healthy choice but here are some of the that you can add to make your salad healthier
Add loads of veggies— As I have mentioned in this post, Subway offers a wide range of fresh vegetables that you can add to your Subway salad.
So always be sure to add loads of green veggies into your salad; it will make it healthier for your body.
Choose lean protein— Whenever you add subway protein to your salad, always ensure to add lean protein, such as grilled chicken breast or turkey breast, and avoid adding processed meat, which contains high fat.
Lighter Dressing — When you add dressing to your salad, always choose the lighter option that Subway provides, like vinaigrette or oil and vinegar, drizzled sparingly, or get creative with homemade herbal dressings.
Add toppings— If you want to add toppings to your salad, always choose the healthier option that includes nuts, seeds, or whole-grain croutons for extra texture and healthy fats.
If you want to get the perfect salad from Subway, consider these tips or points while ordering it. Believe me, these tips can completely change the taste of your salad and make it healthier and tastier.
Most Popular Salad from Subway
One of the most popular salads from Subway is the Italian BMT salad, which is made with ham, pepperoni, salami, lettuce, tomatoes, onions, green peppers, black olives, and Provolone cheese with Italian dressing.
Its popularity is because it has everything that one needs in a salad and it’s very flavourful.
Additionally, the combination of ham, pepperoni, and salami with Italian dressing makes it even more delicious, and it also contains protein, which makes it healthier.
What is the healthiest salad at Subway?
When it comes to the healthiest salad at Subway, there are a few salads that you can consider purchasing
Veggie Delite – This salad has low calories & fats and is packed with vitamins and nutrients, and it contains high fiber that keeps you full
Oven-Roasted Chicken Breast Salad — This salad contains a high dose of proteins without fat or sodium. It also has veggies alongside the chicken, offering vitamins, minerals, and fiber.
Turkey Breast Chicken Salad – This salad combines shredded turkey with a blend of romaine lettuce, kale, spinach, and other veggies, making it a powerhouse of nutrients.
If you are looking for the healthiest salad options, then you can consider these salads.
What salad dressing does Subway have?
When it comes to dressing, Subway has many options that you can add to your salad.
Here is the list of Subway dressings for the salad.
Creamy Dressings:
- Ranch: A classic creamy buttermilk dressing loved for its familiar flavor.
- Caesar: Creamy and tangy with the signature Caesar parmesan cheese and garlic flavor.
- Honey Mustard: Sweet and tangy, perfect for those who enjoy a subtle kick.
- Southwest Chipotle: Creamy with a smoky chipotle pepper flavor, adding a spicy touch.
- Avocado Ranch: A twist on the classic ranch, featuring avocado for a slightly thicker and richer texture.
Vinaigrettes:
- Red Wine Vinaigrette: A light and acidic dressing with a hint of sweetness, ideal for a refreshing salad.
- Oil & Vinegar: A basic yet customizable option, letting you adjust the flavor with different vinegar and oil combinations.
- Mediterranean Vinaigrette: A blend of herbs and spices like oregano and basil, offering a Mediterranean flair.
- Balsamic Vinaigrette: Sweet and tangy, with a distinct balsamic vinegar flavor.
- Lemon Herb Vinaigrette: A light and zesty dressing with a lemony aroma and fresh herb notes.
Other Options:
- Sweet Onion: A unique creamy dressing with a touch of sweetness and onion flavor.
- Fat-Free Italian: A lighter alternative to classic Italian dressing, preserving the herbal notes with reduced fat.
- Chipotle Southwest Ranch: Combines the creaminess of ranch with the spicy kick of chipotle peppers
Conclusion
Choosing the perfect salad depends on individual preferences. However, considering the points I have shared in this post will assist you in making an informed decision.
From the Subway salad menu list, you can choose from various salads according to your preference, making it even more personalized and tasty.
Please let me know which Subway salad you will be having.