Subway is one of the largest food restaurant chains that has won the hearts of sandwich and salad lovers. If you want to taste authentic and tasty Sandwiches and salads, then, Subway is the best place to have that. You will get delicious meats, and fresh veggies.
You will get so many options for salad in Subway and all are delicious free from fat ingredients. The sandwiches come with varied options, so that you can choose the one you are craving for. Unlike other fast-food restaurants, Subway products are not fried and filled with vegetables. So, naturally, it serves healthy food options in the fast-food industry. Not just sandwiches but Subway is famous for its healthy salads. As you will get more fresh vegetables and non-fried meats with them. So, here, we will look into the Subway Salad Menu, and know a bit more about it.
1. Chicken & Bacon Ranch Salad
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This special salad is filled with soft white meat of chicken with marinade and seasoning. You will get bacon and monetary cheddar cheese, Also, at the top of it you will fresh and crunchy veggies and the dressing will be of your choice. This is a very delicious salad from Subway, and you would want to grab a plate when you are hungry and you are health conscious.
Nutrition in Chicken and Bacon ranch salad
- Serving Size: 430 Gm
- Calories: 460
- Total Fat: 32 Gm
- Saturated Fat: 11 Gm
- Trans Fat: 0.5 Gm
- Cholesterol: 105 Mg
- Sodium: 1000 Mg
- Carbohydrates: 15 Gm
- Dietary Fiber: 4 Gm
- Sugars: 7 Gm
- Protein: 32 Gm
- Vitamin A % DV: 80
- Vitamin C % DV: 50
- Calcium % DV: 20
- Iron % DV: 30
2. Cold Cut Combo Salad
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This is a combo salad from Subway, and you will get a bowl filled with ham, salami, turkey-based bologna, tossed with crispy lettuce and your favorite vegetables. It gets mixed with your choice of dressing. You will crave for this salad, as this is very delicious and will fill your hungry stomach.
Nutrition of Cold Cut Combo Salad
- Serving Size: 352 gm
- Calories: 180
- Total Fat: 11 gm
- Saturated Fat: 3.5 gm
- Trans Fat: 0 gm
- Cholesterol: 45 mg
- Sodium: 830 mg
- Carbohydrates: 13 gm
- Dietary Fiber: 4 gm
- Sugars: 7 gm
- Protein: 12 gm
- Vitamin A % DV: 70
- Vitamin C % DV: 40
- Calcium % DV: 6
- Iron % DV: 35
3. Italian B.M.T. Salad
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This is a very popular salad in the menu pf Subway, and so many people love to order this as a healthy meal option. Filled with crisp greens, and with the topping of Black forest ham, spicy pepperoni, and Genoa salami, this salad is a meaty treat for the salad lovers. You will not be able to pass its delicious smell, and may order two!
Nutrition in Italian B.M.T. Salad
- Serving Size: 352 gm
- Calories: 240
- Total Fat: 15 gm
- Saturated Fat: 6 gm
- Trans Fat: 0 gm
- Cholesterol: 50 mg
- Sodium: 870 mg
- Carbohydrates: 13 gm
- Dietary Fiber: 4 gm
- Sugars: 7 gm
- Protein: 14 gm
- Vitamin A % DV: 70
- Vitamin C % DV: 45
- Calcium % DV: 4
- Iron % DV: 30
4. Meatball Marinara Salad
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Craving the deliciousness of Subway salads? Then, this meatball marinara will satiate your hunger and cravings both. This is topped with hot Italian style meatballs dipped in marinara sauce with the sprinkling of parmesan cheese. All of these tossed with your favorite crunchy veggies. You will love this chopped salad as it’s the plate of deliciousness.
Nutrition in Meatball Marinara Salad
- Serving Size: 427 gm
- Calories: 300
- Total Fat: 17 gm
- Saturated Fat: 6 gm
- Trans Fat: 0gm
- Cholesterol: 40 mg
- Sodium: 780 mg
- Carbohydrates: 25 gm
- Dietary Fiber: 7 gm
- Sugars: 12 gm
- Protein: 16 gm
- Vitamin A % DV: 80
- Vitamin C % DV: 60
- Calcium % DV: 8
- Iron % DV: 35
5. Oven Roasted Chicken Salad
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If you love roasted chicken, then, you can have that with Subway salad. This item is warm, and delicious chicken tossed with crispy veggies of your choice. This is the type of your favorite sandwich in the form of salad. You will love this platter, as it will give you the best taste and the goodness of vegetables and oven-roasted chicken.
Nutrition in Oven Roasted Chicken Salad
- Serving Size: 359 gm
- Calories: 130
- Total Fat: 2.5 gm
- Saturated Fat: 0.5 gm
- Trans Fat: 0 gm
- Cholesterol: 45 mg
- Sodium: 360 mg
- Carbohydrates: 12 gm
- Dietary Fiber: 4 gm
- Sugars: 7 gm
- Protein: 17 gm
- Vitamin A % DV: 70
- Vitamin C % DV: 40
- Calcium % DV: 4
- Iron % DV: 25
6. Roast Beef Salad
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This roast beef salad is tossed with crisp and fresh veggies and that too as you choose them. You will get delicious roasted beef and the dressing of your choice. If you are a meat lover, then, this salad will never disappoint you. You will surely, come back and order the same platter again.
Nutrition in Roast Beef Salad
- Serving Size: 359 gm
- Calories: 140
- Total Fat: 3.5 gm
- Saturated Fat: 1 gm
- Trans Fat: 0 gm
- Cholesterol: 45 gm
- Sodium: 460 mg
- Carbohydrates: 12 gm
- Dietary Fiber: 4 gm
- Sugars: 7
- Protein: 19 gm
- Vitamin A % DV: 70
- Vitamin C % DV: 40
- Calcium % DV: 4
- Iron % DV: 35
Try out these Subway Salad Menu, and you won’t find any healthier option for fast food anywhere. Your cravings and hunger will be satisfied with one bowl of Subway salad. So, order your favorite salad bowl any day!
7. Rotisserie-Style Chicken Salad
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The Rotisserie-style chicken salad begins with simply perfect, hand-pulled tender chicken tossed together with crisp greens including lettuce, cucumber, tomato and more. To top this piece of heaven off, feel free to add any dressing or other delicious veggies into the mix, and create your perfect salad. From here, sit yourself down and gaze into the delicious sight below you, preparing to taste the best salad of your life. This delightful treat is as healthy as it is tasty to, meaning that staying in-shape has never been so easy!
Calories: 170
Serving Size (g) : 373
Protein (g) : 23
Total fat (g) : 5
Saturated fat (g) : 2
Cholesterol: 55
Sodium (mg) : 360
Carbohydrates: 11
8. Spicy Italian Salad
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Think about the amazing Italian Sub that you know and love. Picture it in your head. It's tenderness, perfection and irresistibility. Now, think of it in a salad form, because with the spicy Italian salad that's exactly what your'e getting! It's a combo of delicious, healthy and fresh pepperoni's tossed together alongside delicate Genoa salami. On top of all this, you also get the normal good stuff that comes with a Subway salad, including a wide variety of greens and other fresh healthy vegetables with any dressing of your choosing. That's a deal not worth missing out on.
Calories: 310
Serving Size (g) : 347
Protein (g) : 14
Total fat (g) : 23
Saturated fat (g) : 8
Cholesterol : 60
Sodium (mg ): 1000
Carbohydrates: 13
9. Steak & Cheese Salad
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This mouth-watering salad starts off with the usual crisp and delicious wide array of vegetables, but takes a stride past the others when you throw in the tender and delicious steak topped with fresh cheese. Not only is this an absolutely perfect source of protein and other vital nutrients and vitamins, but it tastes delicious as well! As mentioned, you are able to choose any type of fresh delicious vegetables that you think would perfectly compliment your steak, alongside a dressing of your choosing. It's not often you get something that is as healthy as it is delicious.
Calories: 210
Serving Size (g) : 370
Protein (g) : 19
Total fat (g) : 9
Saturated fat (g) : 4
Cholesterol : 50
Sodium (mg) : 820
Carbohydrates: 12
10. Subway Club® Salad
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The thinly cut and perfectly cooked turkey breast, paired with fibrous and tender roast beef alongside with dreamy Black forest ham. From here, you move onto the perfectly crisp salad that comes with an array of delicious veggies at your disposal. A delicious and healthy sea of green, topped with fibrous slices of your favourite meat. Once you take your first bite of this amazing, life-changing salad, it'll leave you wondering why staying healthy was so hard.
Calories: 150
Serving Size (g) : 366
Protein (g) : 18
Total fat (g) : 3
Saturated fat (g) : 1
Cholesterol : 40
Sodium (mg ): 580
Carbohydrates: 12
11. Sweet Onion Chicken Teriyaki Salad
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Do you enjoy that perfectly glazed tender chicken teriyaki known for being inside your favourite subs? If yes, you're going to be blown away by the sweet onion chicken teriyaki salad. It's that very same perfect chicken that you have come to know and love, paired with simply perfect fat-free sweet onion sauce, that is as healthy as it is tasty. On-top of all this, you get the option of picking from a wide variety of your favourite fresh and delicious vegetables, adding more joy to an already perfect salad. After this, feel free to lay the crispy and fresh lettuce on, and give the entire salad a big toss, sealing a deal of perfection. If need be, add a dressing of your choice, and prepare to enjoy one of the best salads of your life!
Calories: 220
Serving Size (g) :409
Protein (g) : 19
Total fat (g) : 3
Saturated fat (g) : 0.5
Cholesterol : 50
Sodium (mg ): 630
Carbohydrates: 32
12. Tuna Salad
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On the top of this simply delicious salad, riding high like the perfectly prepared ingredients they are, we find the mouth-watering flaked tuna mixed together with perfect high quality mayonnaise. This amazing concoction may sound a bit daring, but you can rest assured that it will leave you satisfied and ready for anything that could come your way. Below this lies a perfectly fresh and crisp salad made up of your favourite vegetables. Pick from a wide array of your very favourites, and lay them to rest on top of a juicy sheet of lettuce. What are you waiting for?
Calories: 310
Serving Size (g) : 362
Protein (g) : 15
Total fat (g) : 24
Saturated fat (g) : 4
Cholesterol : 40
Sodium (mg ): 380
Carbohydrates: 11
13. Turkey Breast Salad
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There's a reason the turkey breast salad is a Subway classic, because of its impeccable taste, perfect combination of ingredients and and amazing healthiness found second to none, making it a constant worldwide favourite. You start off with simply perfect and tender turkey, thinly sliced to perfection to get the absolute best out of it. From there, you are able to tap into the amazing array of fresh vegetables that Subway provides, ranging from crispy fresh lettuce to ripe red tomatoes. After that, pick a dressing of your choice to top it all off, and voila! An irresistible salad that combines health with impeccable taste.
Calories: 110
Serving Size (g) : 344
Protein (g) : 12
Total fat (g) : 2
Saturated fat (g) :0
Cholesterol : 25
Sodium (mg ): 450
Carbohydrates: 12
14. Veggie Delite® Salad
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Are you a follower of the simpler things in life? If so, you're in luck, because the Veggie Delight salad is proof that simple doesn't mean bland. Firstly, take a glance at the huge array on offer on the Subway Menu when deciding which perfectly fresh and crisp vegetables to add in. After the big decision, take a moment to add any dressings you wish to your now perfect and fresh array of vegetables. Toss it around to make a truly perfect salad, and it's now time for the best part. Take a bite and enjoy, because this amazingly fresh salad is as healthy as it is delicious!
Calories: 60
Serving Size (g) : 288
Protein (g) : 3
Total fat (g) : 1
Saturated fat (g) : 0
Cholesterol : 0
Sodium (mg ): 75
Carbohydrates: 11
15. Black Forest Ham
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The black forest ham salad of Subway is loaded with veggies, lettuce, sliced ham. This is a chopped salad type, and it’s tossed with your choice of dressing. This is one of the favorite salad in the menu of Subway for so many people. You can always order this food on the go, and taste the delicious crunch of fresh vegetables, and the delicate ham. You will like this salad because it has so many good nutrients.
Nutrients in Black forest ham
- Serving size: 344 gm
- Calories: 120
- Total Fat: 3 gm
- Cholesterol: 30mg
- Protein: 13 gm
- Vitamin A % DV: 70
- Vitamin C % DV: 40
- Calcium % DV: 4
- Sodium: 550 mg
- Carbohydrates: 13 gm
- Dietary Fiber: 4 gm
- Sugars: 7 gm
- Saturated Fat: 1 gm
- Trans Fat: 0 gm
All images sourced and credited to the Official Subway website. You can find these images here
