Subway Salad Menu with Nutritional Information
Are you searching for a meal that is both tasty and healthy? Subway has a salad menu filled with options that are good for you. These salads are packed with nutrients and cater to various dietary needs. You can pick fresh ingredients to make a meal that fits your health goals. Whether you’re into protein…
Are you searching for a meal that is both tasty and healthy? Subway has a salad menu filled with options that are good for you. These salads are packed with nutrients and cater to various dietary needs. You can pick fresh ingredients to make a meal that fits your health goals. Whether you’re into protein or love veggies, Subway has the right mix for you. This guide will help you understand what’s in these salads, making it easy to choose.
Introduction to Subway’s Salads
Subway is known for its fresh, customizable meals. It’s a top pick for those who like to eat healthily. The salads have become popular because they’re full of variety and you can make them your own. You can choose your veggies, proteins, and dressings to make the perfect salad. Check out the fresh, tasty, and healthy salads at Subway.
Popular Salad Choices at Subway
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Veggie Delight™ Salad | Fresh vegetables mixed to perfection. | 93 | $4.79 |
| Tuna Salad | A blend of tuna and fresh veggies. | 350 | $5.99 |
| Rotisserie-Style Chicken Salad | Tender chicken with a medley of fresh vegetables. | 170 | $6.49 |
| Oven Roasted Turkey Salad | Turkey breast with crisp greens. | 110 | $5.99 |
| Black Forest Ham Salad | Ham with a fresh vegetable mix. | 120 | $5.49 |
Nutritional Information for Subway Salads
Knowing what’s in your meal helps manage calories and nutrients. Here’s the nutritional info for Subway’s salads:
| Item | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Veggie Delight™ Salad | Yes | Yes | Yes | None |
| Tuna Salad | No | Yes | Yes | Fish |
| Rotisserie-Style Chicken Salad | No | Yes | Yes | Dairy |
| Oven Roasted Turkey Salad | No | Yes | Yes | None |
| Black Forest Ham Salad | No | Yes | Yes | None |
Customizable Salad Options
Subway lets you make each salad your own. Choose your favorite veggies, proteins, and dressings. This way, you can create a unique salad every time. Subway’s commitment to freshness and customization means your meal matches your taste and needs.
Introduction to Subway’s Salads
Welcome to Subway’s tasty salad world. Here, freshness and variety meet your taste and health needs. You can choose from many healthy options. Subway’s salads mix convenience with nutrition, featuring everything from fresh bread to protein-filled choices.
Subway is known for its range of salad flavors and textures. Favorites include the Chicken & Bacon Ranch Salad and Veggie Delite Salad. Each is full of key nutrients, along with the Rotisserie-Style Chicken Salad and Turkey Breast Salad.
Let’s check out some popular salads and their details:
| Salad | Calories | Protein | Price |
|---|---|---|---|
| Chicken & Bacon Ranch Salad | 320-420 | 30g | $7.50 |
| Veggie Delite Salad | 50-120 | 8g | $5.98 – $7.89 |
| Rotisserie-Style Chicken Salad | 150-320 | 25g | $7.78 |
| Turkey Breast Salad | 110-180 | 19g | $10.59 – $12.59 |
Subway doesn’t just offer everyday salads. They also have special ones like the Mediterranean Harvest Salad. These bring fresh, seasonal tastes. Most salads are 100 to 300 calories, fitting well into a balanced diet.
Subway’s fresh ingredients mean you can always make a salad that meets your taste and health needs. This keeps your diet interesting and healthy.
Popular Salad Choices at Subway
Subway is a great place to meet your hunger with a fresh, nutritious meal. The Veggie Delite Salad is a hit for those wanting something light and colorful. For something with a kick, the Chicken Teriyaki Salad mixes sweet and tangy perfectly.
The Veggie Delite Salad is known for its low calories, only 60, fitting well into a diet plan. It’s also easy on the wallet at $5.98, making it a popular pick for budget-friendly, healthy meals.
The Chicken Teriyaki Salad offers a hearty, protein-packed choice. It combines fresh veggies and tender chicken with teriyaki sauce. This salad is all about rich flavors and satisfying textures.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Veggie Delite Salad | Fresh vegetables including lettuce, tomatoes, cucumbers, green peppers, and red onions | 60 | $5.98 |
| Chicken Teriyaki Salad | Tender chicken strips topped with a sweet and tangy teriyaki sauce, served with mixed greens | 310 | $7.78 |
| Chicken Caesar Salad | Romaine lettuce, grilled chicken breast, parmesan cheese, and Caesar dressing | 220 | $6.49 |
| B.L.T. Salad | Crispy bacon, lettuce, and tomatoes tossed with mixed greens | 200 | $7.78 |
| Turkey Breast Salad | Sliced turkey breast with fresh veggies like cucumbers, lettuce, and tomatoes | 130 | $7.48 |
| Rotisserie-Style Chicken Salad | Rotisserie-style chicken, crisp greens, and a mix of fresh vegetables | 140 | $7.78 |
| Roast Beef Salad | Thinly sliced roast beef, fresh lettuce, tomatoes, and cucumbers | 150 | $8.78 |
| Italian B.M.T. Salad | Genoa salami, spicy pepperoni, black forest ham, topped with vegetables | 210 | $7.78 |
| Tuna Salad | Flaked tuna mixed with mayo, served on a bed of fresh greens | 310 | $7.78 |
| Sweet Onion Chicken Teriyaki Salad | Strips of teriyaki-glazed chicken with a drizzle of sweet onion sauce | 230 | $7.78 |
Choosing between a Veggie Delite and a Chicken Teriyaki Salad, Subway has lots to pick from. Their menu caters to various tastes while staying affordable and high quality. It’s why many health-focused eaters keep coming back.
Nutritional Information for Subway Salads
Knowing what’s in your Subway salad is key to eating healthy. We’ve gathered all the nutrition facts for different salads, focusing on calories, fat, protein, and more.
| Salad Name | Calories | Fat (g) | Protein (g) |
|---|---|---|---|
| Veggie Delite Salad | 50 | 1 | 3 |
| Oven-Roasted Chicken Breast Salad | 130 | 2.5 | 19 |
| Black Forest Ham Salad | 110 | 3 | 12 |
| Roast Beef Salad | 140 | 3.5 | 19 |
| Subway Club Salad | 140 | 3.5 | 18 |
| Turkey Breast Salad | 280 | 2 | 16 |
| Steak & Cheese Salad | 360 | 14 | 25 |
| Italian B.M.T. Salad | 390 | 21 | 16 |
| Classic Tuna Salad | 470 | 34 | 15 |
| Cold Cut Combo Salad | 340 | 19 | 17 |
If you’re watching your calories, the Veggie Delite Salad is perfect with just 50 calories. It’s the best pick for managing weight. For more protein, try the Oven-Roasted Chicken Breast Salad. It packs 19 grams of protein with only 130 calories. These choices can help you keep a balanced diet while enjoying Subway.
Customizable Salad Options
At Subway, you can create your own salad with a bunch of fresh, tasty bases and proteins. You can start by picking your base. Your choices include Romaine Lettuce, Spinach, Mixed Greens, and Kale. If you want something special, try premium greens like Arugula, Baby Spinach, or Herb Mix to boost your salad’s health benefits.
Next, add your proteins. Subway has a variety of cold cuts like Oven Roasted Turkey, Black Forest Ham, Rotisserie-Style Chicken, and Genoa Salami. If you prefer something hot, try Grilled Chicken Strips, Steak Strips, Teriyaki Chicken, or BBQ Chicken.
Seafood fans will find tasty options too. You can go for Tuna, with 110 calories and 20g protein, or Shrimp, with 80 calories and 15g protein. For vegetarians, there are plenty of options. Choose from the Mediterranean Veggie Bowl, Garden Harvest Salad, or Roasted Vegetable Supreme for a meat-free meal.
Subway has a salad for every appetite, whether it’s a light lunch or a big dinner. They offer Small, Regular, and Large portions. This means you can easily find the right size for your meal plan.
Subway’s salads offer nutritional flexibility. Let’s take a quick look at some options and their details:
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Rotisserie-Style Chicken Bowl | Rotisserie chicken with fresh greens | 320 | $7.78 |
| Turkey Breast Classic Salad | Sliced turkey breast on mixed greens | 280 | $6.49 |
| Veggie Delite Salad Bowl | Mix of fresh vegetables | 180 | $5.98 |
| Spicy Italian Salad | Salami and pepperoni on mixed greens | 400 | $6.99 |
If you want to make a salad your way, Subway lets you Choose Your Base and add from a wide variety of ingredients. You get a personalized meal every visit!
Dressing Options and Their Nutritional Impact
Choosing the right dressing can change your Subway salad’s healthiness. There are many options, from Low-Calorie Dressings to richer, creamy ones. Knowing their effects is key for those who care about their health.
| Item Name | Calories | Sodium | Sugar |
|---|---|---|---|
| Honey Mustard Dressing | 60 | 115 mg | 6 g |
| Oil and Vinegar | 80 | 0 mg | 0 g |
| Ranch Dressing | 140 | 400 mg | 2 g |
| Buffalo Sauce | 35 | 400 mg | 1 g |
| Sweet Onion Dressing | 130 | 300 mg | 16 g |
If you want to eat fewer calories, choose Low-Calorie Dressings. Honey mustard or vinaigrettes are great for balancing flavor and nutrition. Honey mustard is a favorite at just 60 calories.
The oil and vinegar option has zero sodium. This makes it perfect for those watching their sodium levels.
High-calorie dressings like ranch and buffalo sauce are tasty but have downsides. They each have about 400 milligrams of sodium. This can really add to your meal’s total sodium.
The sweet onion dressing is high in sugar, with 16 grams per serving. It’s best to use it just a little to stay healthy.
The choice of dressing greatly affects your salad’s health benefits. Rich dressings bring more calories, sugars, and sodium. But Low-Calorie Dressings can make your salads tasty without ruining your diet. Knowing these details helps you choose better and meet your health goals.
Salad Topping Choices
Subway gives you many fresh, tasty options to make your salad just right. You can pick from many toppings to make a meal that’s both yummy and good for you.
- Cheese: Choose from American, Cheddar, Monterey Jack, Mozzarella, Provolone, and Swiss.
- Meat: Options include Black Forest Ham, Chicken Breast, Chicken Strips, Cold Cut Combo, Genoa Salami, Honey-Smoked Ham, Roast Beef, Steak, and Turkey Breast.
- Vegetables: Elevate your salad with Banana Peppers, Black Olives, Cucumbers, Green Peppers, Jalapenos, Lettuce, Onions, Pickles, Spinach, Sweetcorn, and Tomatoes.
- Other: Add some zest with Guacamole, Olives, Parmesan Cheese, Salt, and Pepper.
Vegetables, especially leafy greens like lettuce, are full of vitamins. They’re a great choice for a healthy salad.
Adding cheese like Mozzarella makes your meal even better. It’s tasty and has about 40 calories and 3.00 grams of fat.
At Subway, most toppings don’t cost extra. This means you can add as many veggies as you want. But, toppings like guacamole might cost a little more.
They also offer seasonal items, like avocado, that make your salad even better. Subway’s wide selection means there’s something for everyone.
Healthy Options for Every Diet
Subway offers a variety of salads that are great for everyone. You can choose from vegetarian salads to low-carb ones. This makes it easy to eat healthy without giving up on flavor.
Subway’s salads are perfect for those wanting fresh, quality ingredients. You’ll find options like spinach, lettuce, tomatoes, cucumbers, and bell peppers. The Veggie Delite Salad is a favorite. It has less than 200 calories, low sodium, and lots of veggies.
Low-carb options at Subway include salads like the Chicken & Bacon Ranch Salad. It’s packed with protein and has very few carbs. You can customize your salad to keep it low-carb by choosing what to add or leave out.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Veggie Delite Salad | A mix of fresh vegetables, including lettuce, tomatoes, and cucumbers | 150 | $5.99 |
| Chicken & Bacon Ranch Salad | Grilled chicken, bacon, mixed greens, and cheese | 250 | $7.49 |
Subway’s salads are not just tasty. They’re also nutritionally balanced. Try the Roast Beef Protein Bowl for a veggie-friendly option. It has 30 grams of protein and only 7 grams of fat, which is great for those eating high-protein with fewer carbs.
If cutting carbs is your goal, adding grilled chicken or turkey is smart. The Grilled Chicken Salad is a good pick. It offers 150 calories and 25 grams of protein. This makes it both a nutritious and filling choice for a low-carb diet.
No matter if you’re vegetarian or looking for low-carb meals, Subway has a salad for you. Their salads allow you to enjoy a meal that’s fresh, tasty, and meets your dietary needs.
Pricing Information for Subway Salads
Learning about subway salad prices helps you choose wisely, with health in mind. We’ll give you a clear look at the different salads Subway offers and what they cost:
| Salad Name | Price | Calories | Description |
|---|---|---|---|
| Italian BMT Salad | $7.99 | 240 | A flavorful mix of Genoa salami, spicy pepperoni, and Black Forest ham. |
| Oven Roasted Chicken Salad | $8.99 | 130 | Features juicy, oven-roasted chicken breast. |
| Roast Beef Salad | $10.49 | 140 | Tender slices of roast beef tossed with fresh vegetables. |
| Steak & Cheese Salad | $9.39 | 210 | Succulent steak and melted cheese laid over crisp greens. |
| Subway Club Salad | $9.59 | 150 | A classic club mix of turkey, roast beef, and Black Forest ham. |
| Meatball Marinara Salad | $7.99 | 300 | Hearty meatballs with marinara sauce served on a bed of greens. |
| Cold Cut Combo Salad | $7.99 | 180 | A combination of salami, bologna, and ham. |
| Tuna Salad | $8.99 | 310 | Classic tuna salad with leafy greens. |
| Chicken and Bacon Ranch Salad | $10.69 | 460 | Grilled chicken, crispy bacon, and creamy ranch dressing. |
| Veggie Delite Salad | $7.99 | 60 | A selection of fresh veggies for a light meal. |
| Turkey Breast Salad | $8.79 | 110 | Lean turkey breast served in a nutritious salad. |
| Chicken Teriyaki Salad | $8.89 | 220 | Sweet and savory teriyaki chicken on a bed of greens. |
| Black Forest Ham Salad | $7.99 | 120 | Smokey ham with fresh vegetables. |
Subway salad prices range from $7.99 to $10.69, depending on what you pick. The subway salad prices match the high-quality, fresh ingredients in each salad. From the Veggie Delite to the Chicken and Bacon Ranch Salad, there’s something for all tastes and budgets.
The Benefits of Choosing Subway Salads
Choosing Subway salads brings lots of health benefits. They also give you both convenience and the chance to make it your own. You can pick healthy options without losing out on taste.
Subway salads are great for many diets with their Fresh Fit menu. Take the Veggie Delite Salad; it’s only 50 calories with little fat and sodium. So, you get a filling meal without any guilt.
- The Oven Roasted Chicken Breast Salad is a good pick too. It has 130 calories, a bit of fat, and not much sodium. It’s healthy and supports your heart.
- What’s more, you can add lots of toppings to Subway salads. Choices like cucumbers and tomatoes are full of nutrients.
- If you watch your salt intake, try the Black Forest Ham Salad. It has fewer calories and less fat than many fast foods.
Subway lets you create your own salad with lots of veggies and proteins, like chicken. With low-calorie dressings, like the Sweet Onion, you can enjoy a meal that fits your nutrition needs. This helps with weight control and boosts your health, proving the health benefits of Subway salads.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Oven Roasted Chicken Breast Salad | Healthy, lean chicken cuts on a bed of fresh greens | 130 | $7.99 |
| Veggie Delite Salad | Mixed greens with fresh vegetables | 50 | $6.99 |
| Black Forest Ham Salad | Ham slices mixed with crisp greens | 110 | $7.49 |
| Roast Beef Salad | Protein-packed roast beef with fresh veggies | 140 | $7.99 |
| Subway Club Salad | Mixed greens and various meats, including turkey | 140 | $8.49 |
- Skipping high-sodium toppings like bacon makes your meal even healthier.
- And choosing salads over big sandwiches helps if you’re eating low-carb or keto.
In the end, Subway salads are great for a healthy life. By picking the right ingredients, you can enjoy a meal that’s both tasty and good for you.
Conclusion
Subway’s salad menu offers a wide range of healthy and tasty choices. Customers can pick from the Chicken & Bacon Ranch Salad with 540 calories to the Veggie Delite at just 50 calories. This ensures there’s an option for every diet and calorie need.
Subway is dedicated to health and nutrition, showing it through their detailed nutritional info for each salad. Whether you’re following a keto diet or avoiding allergens, there’s a salad for you. These salads are rich in vitamins and come with choices like grilled chicken, making them nourishing.
When you choose Subway, you’re choosing a well-balanced, satisfying meal that’s also fresh. The meals are affordably priced, from $5.99 to $9.29, offering value without sacrificing health. This blend of price, nutrition, and taste places Subway at the forefront of health-conscious dining. Try Subway’s salads for a fresh take on healthy eating!
