Yes, You Can Turn Any Subway Sub into a Salad
The short answer is yes, you can turn a sub into a salad at Subway. This is a widely available option that has been confirmed by the company itself and countless customer reports. When you order, the process is incredibly simple. Instead of asking for a specific type of bread, you just state that you would like your order 'as a salad'. All the standard ingredients that would typically go into a sub—including your choice of meat, cheese, and fresh vegetables—are placed into a bowl instead.
This is an excellent option for those following low-carb diets, looking to reduce their calorie intake, or simply seeking a fresher meal. The ability to swap bread for greens provides a highly customizable and flexible way to eat at Subway, putting you in control of your nutrition.
How to Order a Subway Salad from Any Sub
Ordering your favorite sub as a salad is a straightforward process, but knowing the steps can help ensure your order is prepared exactly as you want it. Follow these steps for a perfect salad every time:
- Choose Your Sub: Start by selecting any sub from the menu. For example, if you love the Italian B.M.T., you would state that you want the 'Italian B.M.T. as a salad'. You can do this with virtually any sub, from the classic Subway Club to the Sweet Onion Chicken Teriyaki.
- Specify 'As a Salad': Explicitly tell the sandwich artist you would like your selection served as a salad. This cues them to grab a bowl instead of a roll of bread.
- Select Your Veggies: As with a sub, you can go down the line and choose all the vegetables you want. Options typically include lettuce, spinach, tomatoes, cucumbers, onions, green peppers, olives, and jalapenos. You can also ask for extra or less of any ingredient to suit your taste. The bowl contains a default salad base, but you can request specific greens.
- Add Cheese and Extras: The same cheese options available for subs are also available for salads, and you can add extras like bacon or avocado for an additional charge.
- Choose Your Dressing: Selecting the right dressing is crucial for both flavor and nutrition. Subway offers a range of dressings, from creamy options like Ranch and Chipotle Southwest to lighter, fat-free choices like Sweet Onion. Your choice of dressing significantly impacts the final calorie count.
What to Expect: Salad vs. Sub
When converting a sub to a salad, the most significant change is the absence of bread, which affects both the flavor profile and the nutritional content. The salad offers a lighter, fresher experience with a greater emphasis on the vegetable textures and the dressing's flavor. A sub, on the other hand, is a more substantial and carb-heavy meal, where the bread is a key component.
Nutritional Comparison: Sub vs. Salad
The nutritional differences can be significant, particularly regarding carbohydrates. However, a common misconception is that a salad is always the healthier or lower-calorie choice. The final calorie count depends heavily on your choice of protein, cheese, and especially the dressing.
| Menu Item | 6-Inch Sub (approx. calories)* | Salad (approx. calories)* |
|---|---|---|
| Veggie Delite | ~230 | ~50 |
| Oven Roasted Chicken | ~320 | ~130 |
| Italian B.M.T. | ~325 | ~290 |
| Black Forest Ham | ~290 | ~110 |
| Sweet Onion Chicken Teriyaki | ~380 | ~222 |
*Note: Calorie counts are approximations for standard builds, based on U.S. menu data, and exclude condiments and additional toppings which will increase the total. Always check local nutritional information for the most accurate details.
The Cost of Converting a Sub into a Salad
The pricing for converting a sub into a salad can vary by location. Historically, some employees have reported that there might be a small upcharge for the salad bowl, though this policy is not universal and often depends on the franchise and location. In many places, the cost is simply equivalent to the price of a 6-inch sub with a slightly higher charge to cover the salad container and extra labor. It's always best to ask for pricing information at the counter before ordering to avoid any surprises. The final cost will also be influenced by any extras, such as avocado or double meat, that you add to your bowl.
Expert Tips for Building the Best Subway Salad
- Maximize Your Greens: Don't just settle for standard lettuce. Ask for a mix of spinach and lettuce for a more nutrient-dense base.
- Go Lean on Dressing: Choose a lighter dressing option like Sweet Onion or simple oil and vinegar to keep calories in check. Remember that dressings can significantly add to the final calorie total.
- Add Extra Veggies: Load up on crunchy, fresh vegetables like cucumbers, bell peppers, and onions, which add flavor and texture without many calories.
- Consider Double Meat: If you are focusing on a high-protein, low-carb meal, ask for double the meat for a more satisfying and filling salad.
- Balance Your Toppings: While it's tempting to load up on cheese and other high-fat extras, remember that these can quickly add calories. Use them in moderation for flavor.
Conclusion: The Final Verdict on Subway Salads
Converting a Subway sub into a salad is not only possible but also a fantastic way to enjoy a delicious and customized meal. Whether you're watching your carb intake, prefer a lighter lunch, or simply love the fresh flavors of a salad, Subway provides the flexibility to meet your needs. By following a simple ordering process and being mindful of your toppings and dressing, you can turn virtually any sub on the menu into a tasty and satisfying salad. This option demonstrates Subway's commitment to customization, truly embodying their "Eat Fresh" slogan by allowing you to make a choice that's right for you. For more information on menu items and nutrition, you can visit the official Subway website.
Conclusion: Is a Subway Salad Right for You?
Choosing a salad instead of a sub is a personal preference based on dietary goals, nutritional needs, and taste. For those looking for a lower-carb meal, a salad is an obvious choice. It provides a satisfying portion of fresh vegetables and protein without the carbohydrates from the bread. It's also an excellent way to boost your daily vegetable intake. However, if your primary goal is simply to eat a low-calorie meal, be mindful that high-calorie dressings and toppings can make a salad comparable in calories to some of the healthier sub options. The key is customization and making educated choices based on your ingredients. The ability to turn any sub into a salad is a great tool for personalizing your meal, and with so many fresh vegetables and protein options, the possibilities are nearly endless.
