Diet, Food & Fitness

Subway Salad

Have you ever been to the subway restaurant? If you are not, you are missing the healthiest subway salads in the town.

Subways is a fast-food restaurant chain. It is considered the only healthy fast food restaurant in the world. Subway has many franchises that are spread almost in every country of the world. People are loving the food items on the subway. They are offering all the healthy items for the health-conscious freaks around the world.

The article is here for you, we bring some famous subway salads that you can enjoy. These salads are considered the healthiest in the salad category. Let’s have the details about the subway salads

Menu of Subway Restaurants

The menu of the subway restaurant is not huge. There are limited options for you. You can make these options healthy for you. Just focus on the healthy ingredients they are offering instead of the ingredients that are bulk in the calories. The limited menu items are.

  • Subs
  • Wraps
  • Salads
  • Breakfasts

Many people are going to subway restaurants because of their subs. If you are also the one who loves to have the subway sandwiches then you will not go disappointed by the taste of the subway sandwich.

The subway sandwich is good in taste you can customize it according to your preferences. Remember to have more healthy ingredients in your subway sandwich and less unhealthy ingredients.

Subway Salad:

Subway salad is a healthy option that you can have at the subway restaurant. You can find healthy salads only at the subway restaurant. Here we bring some of the subway salads that you can have in your healthy diet routine.

1. Ham salad:

This may sound wired. Ham in a salad, but it can taste delicious if you combine it with some complementing vegetables. Add vegetables of your choice to your ham salad. Add the vegetables which you think can best complement the ham.

A single serving of the ham salad at the subway restaurant can give you a total calorie of 110. These are limited calories. Ham salad is filling. You can have this salad in your diet routine.

2. Sweet onion chicken teriyaki salad:

This salad is for the days when you have to excite your taste buds a little. The chicken in this salad will fill your mouth with the flavors. You can add different kinds of vegetables to this salad. All the vegetables go well with the chicken.

There are 200 calories that you get from this salad. The salad is rich in proteins as it contains chicken.

3. Tuna salad:

As we all know tuna is the healthiest of all. The tuna salad is not very good in looks but it is good in taste. The most calorie-efficient and nutrient-rich salad that you can have at the subway is the tuna salad. With the tuna salad, you don’t have to add any dressing. The dressing can make it unhealthy hence avoid having dressing with this salad.

There are 50 calories in a single serving of the tuna salad.

4. Turkey salad:

Turkey is another protein source that you can have in salads. The turkey salad is the low-calorie salad option that you can have at the subway. You can combine your nutrient-rich turkey with many other veggies to make it even healthier. It is advisable to not add any dressing on the top of this salad. Have it plain and enjoy its low-calorie properties.

You can have a total of 110 calories in a single serving of the turkey salad.

5. Oven-roasted chicken salad:

Oven-roasted chicken salad is the best form all of the above. It is good both in taste in calories too. You can have it with the sweet onion sauce for more flavors. Add some vegetables, take the oven-roasted chicken and dress it with the sweet onion sauce. You are going to have it again and again.

This delicious oven-roasted chicken salad is low in calories. You are going to have 120 calories from a single serving of the oven-roasted chicken salad. Have it, enjoy its deliciousness in a manageable calorie count.

Also Check: Surimi Salad


Subway is a fast-food restaurant chain. It has franchises in almost every country of the world. The subway menu items are considered healthy to have. There are salads available for nutrition-conscious people. You can make your subway salad even healthier by combining it with healthy additions.

There is a limited variety of salads available on the subway. We have mentioned some of the healthiest subway salads that you can have on your diet days. These salads are tasty also in addition to being calorie efficient. Choose one from the above that suits your taste buds.

Hopefully, after reading this article you become more inclined toward the subway salads, if it is like that let us know in the comment section below.

FAQs about Subway Salad!

What are the healthiest menu items at the subway restaurant?

Following are some healthiest options to have from the subway restaurant. Here we have enlisted some of your favorite subs and salads from the subway restaurant.
1. Veggie delight
2. Sweet onion and chicken teriyaki salad
3. Oven-roasted chicken salad
4. Rotisserie style chicken
5. Black forest ham
6. Subway club
7. Roast beef
8. Craved turkey
9. Egg and cheese
10. Turkey breast

Enlist the subway salads that I can have at the subway restaurant?

Here are some salads from the subway restaurant. You can have these salads when you are on a diet routine as the subway salads are considered healthy to have.
1. Veggie Delite salad
2. Turkey breast salad
3. Tuna salad
4. Sweet onion and chicken teriyaki salad.
5. Subway melt salad
6. Subway club salad
7. Steak and cheese salad
8. Roast beef salad
9. Oven-roasted chicken salad.
10. Italian B.M.T salad
11. Ham salad.

Are subway salads healthy to have?

All your favorite subs are now available in salads also. You can combine these subs with the different vegetables to make it a healthy meal to have. Add more fiber to your salad and little carbohydrates. This practice will make your diet healthy and calorie efficient. The more you add the vegetables to your salad the more will be the fibers there in your salad. These vegetables not only make your salad healthy but filling also.

Rashmi Shrestha

Namastey!! I am Rashmi Shrestha. I am an enthusiast writer and reader. I have completed my degree Bsc. Human biology from Kathmandu University. I love to read poetry and write some too. I am looking forward to working with WOMS

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