Does Subway Have Salads in 2024? All You Need to Know
As one of America‘s most popular fast food chains, Subway is best known for subs stacked sky high with meats, cheeses, and veggies. But if you‘re trying to eat healthier in 2024, you may be wondering: does Subway offer any salad options?
I did some in-depth research into Subway‘s current salad menu, pricing, ingredients and nutrition to answer this key question. Keep reading for everything you need to know about Subway salads this year.
An Array of Salad Types and Ingredients
The good news is Subway does offer a variety of freshly made salads in 2024. Specifically, you can choose from:
Customized Chopped Salads: Turn any sub ingredients into a salad by swapping the bread for a base of chopped greens. Popular options include Oven Roasted Chicken, Rotisserie Chicken, Turkey, Ham and Tuna Salads. You pick the meats, cheeses veggies and dressing.
Signature Salads: Subway also has 7 signature chopped salads featuring classic flavors and ingredients:
| Salad Name | Base Ingredients | Featured Toppings |
|---|---|---|
| Black Forest Ham | Romaine, spinach | Ham, provolone |
| All-American Club | Romaine, kale | Turkey, ham, bacon |
As you can see, the pre-designed salads deliver classic Subway meats and cheeses along with nutrient-packed greens like romaine, spinach and kale.
How Much Do Subway Salads Cost?
Building your own chopped salad runs about $1.75 more than a comparable six-inch sub, according to Subway‘s latest menu prices.
For instance, a six-inch Cold Cut Combo sub is $4.99, while the Cold Cut Combo Chopped Salad is $6.74. Exact pricing varies by location.
Signature salad prices are also in line with six-inch subs. Expect to pay around $4 to $6 depending on ingredients.
Below is a detailed breakdown of common salad customizations and how they impact price:
| Extra Meat | +$1.00 to $3.00 per portion |
| Extra Cheese | +$0.50 per portion |
| Premium Meats (steak, rotisserie chicken) | +$3.00 per portion |
| Extra Veggies | +$0.35 each |
As you can see, piling on the premium meats drives up costs quickly. Sticking to veggie-centric salads helps keep prices affordable.
Picking the Healthiest Subway Salad Options
All Subway salads provide a more nutritious choice by skipping the bread. But some options pack way more vitamins, minerals and fiber than others.
Here‘s a comparison of nutrients in some of the most popular Subway salads:
| Calories | Fat | Fiber | Protein | |
| Veggie Delite | 60 | 0g | 2g | 3g |
| Oven Roasted Chicken | 210 | 5g | 3g | 21g |
| Sweet Onion Chicken Teriyaki | 360 | 14g | 3g | 25g |
As you can see, the Veggie Delite Salad reigns supreme with just 60 calories and zero fat. The newly added Teriyaki Chicken Salad, while high in protein, also packs the most calories, fat and sugar of the three.
The Final Verdict: Does Subway Have Healthy, Tasty Salads?
The answer is a resounding yes! In 2024, Subway continues serving up fresh, made-to-order salads that rival their famous subs.
By mixing and matching from quality ingredients like grilled chicken, savory meats and crisp, nutrient-packed greens and veggies, you can easily build a delicious chopped salad full of fiber and protein at Subway this year.
Just stick to lighter dressings and go easy on high-fat meats like bacon to keep your meal healthy. Doing so lets you fully embrace the "Eat Fresh" motto, even when skipping the bread!
