Best Salads From Subway

11 Best Salads From Subway (With Nutrition Facts)

Subway is well-known for its fresh subs, but it also offers a variety of scrumptious and nutritious salads to its health-conscious consumers. What are the finest Subway salads? Subway’s top salads include the Tuna Salad, Italian B.M.T. Salad, Rotisserie-Style Chicken Salad, Subway Club Salad, Roast Beef Salad, and many others that you may personalize by altering the sauces, vegetables, and protein type. Read on to find out more about Subway’s greatest salads and their nutritional information!

What Makes A Good Salad?

A well-known and recognizable brand in the fast-food sector is Subway. The company’s submarine subs, wraps, salads, and beverages are well-known. If you’re here for their salads, then we have the perfect guide for you! It was established to serve the health-conscious clientele that sought a nutritional alternative to fried cuisine that also tastes fantastic.

In order to create salads with a delectable texture and flavor, Subway combines the freshest ingredients with innovative sauces of the highest caliber. Let’s look at a few characteristics that make a fantastic, healthy, and flavorful salad before talking about Subway’s greatest salads.


Salads are popular due to their deliciousness and, more importantly, nutrition. But be cautious! Salads are generally healthful, but there are a few elements that might tip a healthy salad into the calorie-dense danger zone. This is why, because you can customize your salad in any way, we recommend that you exercise moderation when ordering one from Subway.

For those looking for a protein-packed salad, choose a meat-focused salad that includes the best of nutritious meats including chicken breast, tuna, and turkey. You may also choose from Subway’s selection of cured meats, but because these meat products are processed, you won’t get the entire range of health advantages!

Keep in mind that most processed meats include a lot of salt, and too much of it can be damaging to your body. We recommend looking at your macronutrients to have a better sense of what to eat and what type of nutrition to search for in your perfect salad.

Texture And Flavor

Since Subway offers a variety of adjustments, you can take advantage of this flexibility to create a salad that is both delicious and healthy. A great-tasting salad must have an intriguing combination of texture and flavor. For the base, we advise using a mix of greens like spinach and cabbage.

You can also include a small amount of iceberg lettuce, but keep in mind that not all greens are made equal; some are less nutrient-dense than others, so if you want the greatest results, you’ll need to keep the ratios of the ingredients in check.

For taste and crunch, add a few slices of crisp, fresh onions! Don’t be scared to add cheese; as long as your salad meets the necessary macronutrient requirements, you can do so to enhance flavor. Try avoiding mayonnaise-based sauces and replacing them with a sprinkle of olive oil, hot sauce, or another low-calorie (but delectable) condiment.

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

We definitely recommend this as a place to begin if you’re tired of the same old boring chicken salads. Subway’s Tuna Salad is a customer favorite and one of the most nutritious options at the sandwich shop. Freshly cooked tuna is combined with a variety of vegetables whose textures complement those of the fish. The mayo in the standard recipe isn’t necessary to enjoy the health benefits of this salad, but you can adjust the dressing to your liking.

2. Roast Beef Salad

Roast beef is an underappreciated Subway salad that is one of the healthiest and most balanced on the menu! The issue with any decent roast beef dish is that it can be difficult to prepare properly. If you overcook it, the roast beef will dry out and have an unique chewy and dry sensation that is typically associated with overdone meat.

Fortunately, Subway makes an excellent Roast Beef Salad! It blends the best of freshly cooked roast beef with a variety of crisp vegetables. You may even add cheese to this salad to take it to the next level. Do you want additional options? Then, to maximize the flavor of this salad, consider adding olives, tomatoes, and more of your favorite crunchy greens!

3. Sweet Onion Chicken Teriyaki Salad

Here is a delicious salad that will satisfy the needs of those used to sophisticated flavors. Although this salad has a more substantial nutritional profile, it is still one of the best choices at Subway! The addition of cheese and a variety of juicy and crunchy veggies elevates this salad above and beyond its delectable mixture of grilled chicken with onion undertones.

The onions’ pungency cut through the meat and other ingredients, but it does so in a way that enhances the salad’s overall flavor profile! The Sweet Onion Chicken Teriyaki Salad is an excellent place to start if you are new to making healthy salads before reducing the amount of ingredients and modifying the recipe to match your macros.

4. Rotisserie-Style Chicken Salad

Nothing beats a healthy chicken salad – and Subway does this simple, tried-and-true salad justice! You might be recalling the last bland and dry chicken salad you ate. But believe us when we say that a nicely cooked chicken breast, some vegetables, and the correct sauces can do a lot. One of Subway’s most popular items is the Rotisserie-Style Chicken Salad. It is a popular menu dish and a favorite of many health-conscious diners.

It’s a basic salad with juicy rotisserie chicken, lettuce, cucumbers, spinach, and other crunchy greens. You may also top it with a slice of cheese and a mixture of spicy sauce and olive oil. This salad is light on the stomach and ideal for anyone striving to eat well. If you need extra flavor, try a light mayo-based dressing to boost the salad’s overall taste profile.

5. Subway Club Salad

This salad is arguably one of the most delicious and healthy options on the list because it is made with freshly roasted turkey, black forest ham, and Angus roast beef. Given that it is one of the most often ordered and well-liked salad alternatives available from the firm, it is not unexpected that the Subway Club Salad has been around for a while and has been a staple of the brand’s menu!

We believe that this salad will appeal to all gastronomes. It appeals to the average foodie with its intriguing combination of marinated meat and sauces and is ideal for health-conscious people because to its balance of meat and vegetables.

6. Chicken And Bacon Ranch Salad

This isn’t a low-calorie salad, but it has something for everyone! Who doesn’t enjoy bacon? This combination of roasted, properly seasoned chicken with bacon and ranch dressing is just what you need to relieve the monotony of bland salads. Sure, the Chicken And Bacon Ranch Salad has a lot of macros, but it’s one of the finest ways to reward yourself without breaking your diet. This salad is made up of a variety of vegetables and a light-mayo ranch dressing that you may tweak to suit your dietary preferences.

7. Buffalo Chicken Salad

A fan of buffalo sauce? You will then devour this delectable buffalo chicken salad! The Buffalo Chicken Salad combines several roast chicken cubes (or fillets) with a variety of umami-rich vegetables, including tomatoes and onions. Additionally, it has leafy greens that are crisp to balance the food’s nutrition and flavor.

But what really makes this salad stand out from the rest is the delectable Frank’s RedHot Buffalo Sauce on top, which gives the salad a completely new flavor profile. It is one of the greatest salads to have if you want to fulfill your daily macros because it is spicy, sour, and sweet.

8. Baja Chicken And Bacon Salad

The combination of rotisserie-style chicken and Baja chipotle sauce is already divine, but it is boosted even further with hickory smoked bacon! We believe Subway’s Baja Chicken And Bacon Salad will appeal to a wide spectrum of healthy eaters and general foodies. Not only do you receive a fantastic protein combo, but the salad also has diverse flavors thanks to its delicious dressing!

The Baja chipotle sauce not only gives heat to the salad, but also a particular complex flavor that makes its flavor profile appealing to the public. While the traditional salad includes onions, lettuce, and tomatoes, you can amp it up by adding olives and even more juicy and crisp greens.

9. Cold Cut Combo Salad

Enjoy ham, salami, and bologna together? You do, of course! One of the few fast food establishments that offers a Cold Cut Combo Salad with the ideal harmony of texture and flavor is definitely Subway. The combination of these cold cuts produces a distinct and delectable flavor that delights the palate and offers nutritious food!

The salad also includes a variety of crunchy vegetables. You even have the choice to toast the salad, which will caramelize and provide even more taste! Overall, we believe that this is one of the brand’s greatest salads and that it will meet the nutritional needs of the majority of customers, especially if they want to temporarily switch up their typical bland order.

10. Italian B.M.T. Salad

The Italian B.M.T. has been one of the brand’s most successful flavor combinations — and now you can have Subway’s most famous sandwich in salad form! The Italian B.M.T. Salad is made up of spicy pepperoni and ham, and the greatest thing is that both types of protein pair nicely with a variety of vegetables. You can add lettuce, spinach, cucumbers, tomatoes, and peppers (or perhaps the full vegetable selection) and it will still taste delicious!

The meat qualities contrast with the luscious texture and earthy flavors of the vegetables; you can also spice things up by adding spicy sauce or a light mayo-based dressing to improve the salad’s overall flavor profile.

11. Meatball Marinara Salad

All you meat lovers out there should try this one! One of the best-tasting salads offered by the company is the Meatball Marinara Salad. It includes a variety of vegetables along with mouthwatering meatballs smothered in a delectable marinara sauce. This combination of components provides a taste and sensation more equivalent to a full dinner than just a salad! We adore the variety of flavors and textures in this salad, and the marinara sauce may mean you don’t even need to season it more to make it taste better.

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 is a subjective question that may be influenced by your dietary requirements. However, if you want a salad that is low in calories and high in nutrition, try Subway’s Veggie Delite Salad, which has about 50 calories. You may also use this salad as a base and experiment with different ingredients to make it your own!

Are all Subway condiments healthy? 

No, while having a variety of low-calorie sauces available, Subway also sells a lot of mayonnaise-based, high-calorie condiments that can quickly increase your salad’s calorie count by a few hundred. To maximize the flavor of the salad, try striking a balance between nutritious elements and calorie-dense sauces.

Is Subway’s chicken tikka salad healthy?

For those who are tired of the same old boring chicken salads, I highly recommend giving Subway’s Chicken Tikka Salad a shot. Chicken chunks cooked in hot Asian spices give this salad a smoky, multidimensional flavor. You can freely mix and match meat and vegetables to meet your macro goals when using this type of meat.

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