Factors That Define the “Best” Salad
Determining the single best salad at Subway is a subjective exercise. For some, the ideal salad is low in calories, while for others, it's packed with protein and flavor. Your definition of “best” should consider taste, nutritional goals, and dietary restrictions.
Taste and Flavor Profiles
Subway offers a wide array of ingredients that allow for endless flavor combinations. A classic combination like the Italian B.M.T.® salad features pepperoni, salami, and ham for a savory, zesty punch. The Sweet Onion Chicken Teriyaki salad provides a sweet and tangy flavor profile for those who prefer something different. If you enjoy a smoky, classic taste, the Oven-Roasted Chicken salad is a reliable and popular choice.
Nutritional Goals
Your dietary objectives are a major factor. If your goal is to reduce calorie intake, the Veggie Delite® with a light dressing like red wine vinegar is the healthiest and lowest-calorie option available. For those focusing on protein to stay full longer, adding grilled chicken or steak is a game-changer. However, be mindful of dressings, as many are high in calories and sodium. For a low-carb or keto-friendly meal, a salad base with specific veggies and lean meats is ideal, as long as you avoid high-sugar dressings.
Best Salads for Meat Lovers
For those who prefer a hearty salad with meat, several menu options stand out. The Oven-Roasted Chicken salad is a top contender, offering a good amount of lean protein without excessive fat. For more intense flavor, the Steak & Cheese or Italian B.M.T. salads deliver a robust and satisfying experience, reminiscent of their sandwich counterparts. To maximize flavor and protein, consider these combinations:
- Oven-Roasted Chicken Salad: A classic, lean protein base.
- Steak & Cheese Salad: For a more savory, indulgent option.
- Italian B.M.T.® Salad: Features a mix of Italian deli meats for a bold flavor.
Top Salads for Vegetarians
Vegetarians can craft an excellent meal at Subway, starting with the Veggie Delite® salad. This option is packed with a generous portion of fresh vegetables, including lettuce, spinach, tomatoes, cucumbers, and onions. To enhance flavor and satiety, you can add extras like avocado for healthy fats or a sprinkle of cheese. For a protein boost, some locations may offer a veggie patty or falafel option.
The Healthiest and Most Customizable Salads
The healthiest and most flexible option is the Veggie Delite® salad, with a base of mixed greens and all the fresh, low-calorie vegetables you desire. To build a perfect, healthy salad, follow these steps:
- Start with the base: Choose a mix of leafy greens like iceberg and spinach.
- Add all the veggies: Load up on fresh-cut vegetables like cucumbers, bell peppers, and tomatoes to increase fiber and nutrients.
- Choose a lean protein (optional): If you're not vegetarian, add lean protein like oven-roasted chicken or turkey breast.
- Be smart with dressings: Opt for light vinaigrettes or simply olive oil and red wine vinegar to keep calories low.
Subway Salad Comparison Table
To help you decide, here’s a comparison of some popular Subway salad choices (without additional toppings or dressings).
| Salad Name | Primary Protein | Typical Calories (pre-dressing) | Best For |
|---|---|---|---|
| Veggie Delite® | N/A | ~50 kcal | Weight Loss, Vegetarians, Low-Calorie |
| Oven-Roasted Chicken | Lean Chicken Breast | ~130 kcal | High Protein, Lean Meal |
| Italian B.M.T.® | Pepperoni, Salami, Ham | Varies, can be high | Bold Flavor, Meat Lovers |
| Steak & Cheese | Steak | Varies | Indulgent, Savory Flavor |
How to Build Your Ultimate Subway Salad
The key to a great Subway salad lies in customization. Since the official menu options might not be perfect for everyone, building your own allows for a personalized, satisfying meal.
Starting with the Base
Your base sets the tone for the entire salad. Subway typically offers a mix of iceberg lettuce and spinach. Requesting extra of these, especially spinach, can increase nutrient density. Some customers on Reddit have reported asking for double veggies to ensure a hearty base, and store employees are often willing to accommodate this request.
Adding Protein
Choosing your protein is where you can align the salad with your dietary goals. For a lean, healthy option, oven-roasted chicken or turkey breast are excellent choices. The Black Forest Ham salad is another lower-calorie option with protein. For higher protein and fat content, consider the tuna salad or steak. Vegetarians can opt for avocado for healthy fats or cheese.
Loading Up on Fresh Veggies
This is your opportunity to add flavor, texture, and nutrients. Don't be shy—ask for extra of your favorite vegetables. A mix of crunchy cucumbers, sweet bell peppers, and zesty onions can dramatically improve the salad's taste. For an added kick, include banana peppers or jalapeños.
The Finishing Touches: Dressings and Toppings
This final step can make or break your salad's nutritional value. Heavy, creamy dressings like ranch can significantly increase the calorie and fat content. For a healthier option, choose a light vinaigrette, oil and vinegar, or ask for the dressing on the side so you can control the portion. Toppings like bacon or extra cheese also add calories, so use them sparingly if you're watching your intake.
Our Top Recommendation: The Best Overall Salad
While the perfect salad is a personal preference, a strong contender for the overall best salad at Subway is a customized version of the Oven-Roasted Chicken salad. It offers a lean protein base that is both filling and nutritious, a generous serving of fresh vegetables, and can be customized with a light, flavorful dressing.
Best Overall Salad Recipe:
- Base: Double portion of spinach and iceberg mix.
- Protein: Oven-Roasted Chicken.
- Veggies: All available vegetables (cucumber, tomatoes, bell peppers, onions, olives).
- Dressing: Red Wine Vinegar and Olive Oil blend, with a dash of oregano.
- Optional: A sprinkle of shredded mozzarella or a scoop of avocado for extra flavor and healthy fats.
Conclusion
Ultimately, the best salad at Subway is the one you customize to meet your needs. For the health-conscious, the Veggie Delite with light dressing is ideal. For those needing a satisfying, high-protein meal, the Oven-Roasted Chicken salad is a proven favorite. With the ability to choose your own base, protein, and unlimited vegetables, you can always create a fresh and delicious meal that is perfect for you. The most important lesson is to be mindful of your dressing and high-calorie toppings to keep your salad on track with your goals.
