19 Best Salads on the Subway Menu
When you think of Subway, you probably think of their famous sandwiches first. However, if you are not a huge sandwich lover or sometimes prefer to switch up your favorite meal, there are some amazing Subway salads.
There are a variety of sauces, meats, and cheeses to add as toppings on the Subway salad menu.
In addition, Subway allows customers to customize their salad, making them a great choice for anyone, even the pickiest eaters.
In this article, we’ve rounded up the best salads at Subway based on their taste and overall experience.
We also included some of the best sauces, cheeses, seasonings, and veggies to add to your Subway salad to satisfy your taste buds!
Note that the calories listed for the salads are if you create your salad exactly as it is on the Subway menu. If you choose to add any customizations, the calorie count will vary.
So, let’s get started!
The Tuna Subway salad is topped with tuna mixed with mayo and combined with lettuce, spinach, tomatoes, green peppers, black olives, and red onions.
If you choose this classic Subway salad menu combination, it will be 310 calories.
However, the calorie count will vary if you customize your salad by adding or taking away specific toppings.
Subway’s sweet onion teriyaki sauce pairs well with the tuna salad, adding a sweeter taste.
18. Veggie Patty
Coming in at only 220 calories, the classic combination of the Veggie Patty salad includes a veggie patty, lettuce, spinach, tomatoes, green peppers, black olives, and red onions.
If you want to get a little more creative, the veggie patty salad tastes amazing with Monterey cheddar cheese and the creamy sriracha sauce to add a little extra spice.
The veggie patty in this salad is made of soy, carrots, corn, and red peppers and is an excellent option for vegetarians.
It is one salad that is only available on specific U.S. Subway menus.
17. Meatball Marinara
Personally, I like the meatball marinara sandwich at Subway better than the salad.
The meatball marinara still tastes good on a salad, though.
At 300 calories, the meatball marinara salad includes meatballs, lettuce, spinach, tomatoes, green peppers, black olives, red onions, and parmesan cheese.
The meatballs on the sub are made up of ground beef, ground pork, bread crumbs, and extra seasoning.
Since the meatballs are already topped with marinara sauce, this salad doesn’t need a sauce on top!
16. Black Forest Ham
The Black Forest Ham salad has one of the lowest calories on the Subway menu at 120 calories and 11 grams of carbs.
It contains black forest ham, lettuce, spinach, tomatoes, green peppers, black olives, and red onions.
Some delicious add-ons to this salad include American cheese and sweet onion teriyaki or Chipotle sauce.
15. Oven Roasted Turkey
On the Subway salad menu, the Oven Roasted Turkey salad holds oven-roasted turkey, lettuce, spinach, tomatoes, green peppers, black olives, and red onions.
The oven-roasted turkey salad is even fewer calories than the black forest ham, with 110 calories.
This salad is perfected with the addition of Subway’s peppercorn ranch.
14. Roast Beef
With 150 calories, the Roast Beef salad at Subway includes lettuce topped with roast beef, spinach, tomatoes, green peppers, black olives, and red onion.
This salad tastes amazing paired with provolone cheese and a side of mayo.
If you add the cheese and mayo, it will add an extra 150 calories to your meal.
13. Oven Roasted Turkey and Ham
The Oven Roasted Turkey and Ham salad pairs these two types of meat on top of lettuce, spinach, tomatoes, green peppers, black olives, and red onions.
Adding American cheese, cucumbers, and peppercorn ranch makes this Subway salad taste even better!
Another lower-calorie salad at 110 calories increases to 310 calories with the listed add-ons.
12. Pizza Sub
Another Subway creation that is only available at certain U.S. Subway locations is the Pizza Sub salad.
This creation combines the crunchy salad with the flavorful pizza.
The Pizza Sub salad contains lettuce and spinach topped with pepperoni, American cheese, tomatoes, cucumbers, green peppers, black olives, and red onions.
Surprisingly, this Subway salad is actually only 310 calories.
A perfect way to top this salad off is by asking for it to be smothered in the marinara sauce used for the meatballs in the meatball marinara.
11. Italian B.M.T.
If you love a variety of meats on your salad, choose the Italian B.M.T.
It includes ham, pepperoni, salami, tomatoes, green peppers, black olives, and red onions on top of lettuce and spinach.
Subway’s Italian B.M.T. salad is 240 calories.
Adding some pepper jack cheese and jalapenos will make it hotter for those who love to bring heat to their meals.
10. Buffalo Chicken
At 300 calories, the Buffalo Chicken salad contains grilled chicken, lettuce, spinach, tomatoes, green peppers, black olives, red onions, buffalo sauce, and peppercorn ranch.
The grilled chicken on this salad is marinated in buffalo sauce.
The Buffalo Chicken salad is one of the spicier-tasting salad options on the Subway menu.
The addition of the ranch cools down the otherwise intense flavor.
9. Steak and Cheese
Like the steak and cheese sub, you can’t go wrong with Subway’s Steak and Cheese salad.
This salad includes steak, American cheese, lettuce, spinach, tomatoes, green peppers, black olives, and red onions.
The Steak and Cheese salad is 210 calories.
I like to personalize this salad by swapping out the American cheese with provolone and drizzling it in the M.V.P. Parmesan Vinaigrette or the roasted garlic aioli sauce.
When you want a classic, simple salad, choose the B.L.T.
The B.L.T. salad includes bacon, lettuce, spinach, tomatoes, green peppers, black olives, and red onions.
The peppercorn ranch tastes best sprinkled over this Subway salad.
With the addition of the ranch, the B.L.T. salad comes out to be around 370 calories.
7. Spicy Italian
The Spicy Italian Subway salad has pepperoni, salami, lettuce, spinach, tomatoes, green peppers, black olives, and red onions.
If that isn’t enough for you, this salad tastes delicious with some added shredded mozzarella, banana peppers, and your choice of sauce.
Without the extra added toppings, the Spicy Italian salad is 310 calories.
6. Chicken and Bacon Ranch
Smothered in the peppercorn ranch, the Chicken and Bacon Ranch salad consists of bacon, rotisserie-style chicken, Monterey cheddar cheese, lettuce, spinach, tomatoes, cucumbers, green peppers, black olives, and red onions.
If you want a salad stuffed with a variety of ingredients and enjoyable flavor, the chicken and bacon ranch is for you!
It is one of the more caloric salads on the Subway salad menu at 490 calories and 12.8 grams of carbs.
5. Cold Cut Combo
Every meat on Subway’s Cold Cut Combo salad is turkey based.
The salad includes lettuce and spinach covered in ham, salami, bologna, tomatoes, cucumbers, green peppers, black olives, and red onions.
It contains 13 grams of carbs and 160 calories.
The perfect Subway sauce to top the Cold Cut Combo salad is the oil sauce.
4. Sweet Onion Chicken Teriyaki
The flavorful Sweet Onion Chicken Teriyaki salad at Subway includes grilled chicken marinated in the sweet onion teriyaki sauce, lettuce, spinach, tomatoes, cucumbers, green peppers, black olives, and red onions.
Already flavorful, the sweet onion chicken teriyaki sauce also tastes great with added provolone cheese and additional sweet onion teriyaki sauce or the peppercorn ranch.
Without the additional toppings, this salad is 250 calories.
3. Veggie Delite
For those looking to lose weight or just want a low-calorie meal, the Veggie Delite Salad is a perfect choice!
With only 50 calories, this Subway salad contains just veggies.
Lettuce, spinach, tomatoes, cucumbers, green peppers, black olives, and red onions make up the Veggie Delite.
It tastes best with red wine vinegar, honey mustard, peppercorn ranch, or M.V.P. Parmesan Vinaigrette sauce.
If you do not want to add more calories to your meal, choose the red wine vinegar sauce, as it is 0 calories.
The other sauce options add between 40 and 160 calories to your meal.
2. Grilled Chicken
Grilled chicken is always a classic salad choice, and Subway’s Grilled Chicken salad does not disappoint.
You can’t go wrong choosing this salad filled with grilled chicken, lettuce, spinach, tomatoes, cucumbers, green peppers, black olives, and red onions.
Another significant aspect of the grilled chicken salad is that it tastes great with all the available sauces at Subway!
The Grilled Chicken salad is 130 calories, one of the healthiest salad options on the Subway menu.
1. Rotisserie-Style Chicken
The best Subway salad is the Rotisserie-Style Chicken.
It is filled with rotisserie-style chicken, lettuce, spinach, tomatoes, cucumbers, green peppers, black olives, and red onions.
These toppings combined make the salad 140 calories.
I love to add shredded mozzarella cheese, parmesan cheese, salt, and the M.V.P. Parmesan Vinaigrette to this Subway salad to make it even more delicious!
No matter your favorite type of meat, Subway has a salad that includes it. In addition, all Subway salads are customizable, just like their sandwiches.
The Subway salad menu has a salad fitting for everyone, even the pickiest eaters.
Don’t be afraid to experiment with the toppings and sauces on your salads until you find the perfect combination.
Whenever you need a new delicious salad, come to our list of the best Subway salads to find your new favorite!
For more information about Subway, check out the articles below.