Subway Nutrition on Chicken Salad Facts
Salad Overview
Before diving into the facts regarding Subway nutrition on chicken salad, it’s important to talk about exactly what comprises a “standard” Subway salad.
The nutritional information published by Subway does not include cheese or salad dressings. However, unlike their nutritional values for subs, your salad can include black olives without skewing the counts reported by Subway’s official website.
Other “standard” Subway salad vegetables are as follows: chopped iceberg lettuce, tomatoes, red onions, cucumbers and green bell peppers.
Subway Chicken Salad Fat Facts
A Subway chicken salad is NOT a mayonnaise-based dish as it might sound. This is a grilled chicken breast served with salad. Thus, the fat content is only 2.5 grams. Virtually anyone should be able to eat this salad; the saturated fat is only .5 grams. If you despise trans fats, the good news is that the Subway chicken salad has zero trans fat grams.
Facts about Salad Dressings at Subway
Adding dressings can really mess up the nutritional value of your Subway chicken salad; proceed with caution if keeping the nutritional values near rock-bottom is essential to your health.
The fat-free Italian dressing, at only 35 calories and zero fat, is a good bet for most people. But if you’re on a low-sodium diet, this is not a good bet as one packet of this dressing adds a whopping 750 grams of sodium to the salad.
A packet of ranch dressing is lower in sodium (at 560 grams) but is not really enough to alleviate its potential fat-adding nightmare. One packet of regular ranch dressing at Subway is 35 grams of fat and 320 calories.
No other salad dressings are listed on the Subway website.
A Low-Sodium Salad Dressing Alternative
If sodium is a concern, consider having the Subway salad maker add olive oil blend to your dish instead of handing you individual packets of dressing.
One teaspoon of the olive oil blend, which comes out of a squirt bottle, has no sodium. However, each teaspoon does have 5 grams of fat as well as 45 calories.
If you’re watching fat intake, you can ask the employee to put your olive oil blend in a cup on the side. You can then take a plastic spoon and place the dressing on yourself. Each plastic spoonful would be approximately one teaspoon; this is a good way to better manage the amount of fat you eat.
About Cheese
As mentioned earlier, facts about Subway nutrition on chicken salad do not take into account cheese.
You may want to add two triangles of pepper jack cheese to your salad. This option consists of 4 grams of fat (with two being saturated) and 35 calories. You can opt for double cheese if you like without killing the nutritional goodness of a Subway grilled chicken salad. Other cheeses, such as cheddar, offer virtually identical fat and caloric nutritional values.
Sodium watchers will probably want to choose cheddar; two triangles of cheddar would add 95 grams of sodium while pepper jack would add a total of 140 grams of sodium.
If you’re worried about cholesterol, you may still be able to add cheese to your salad. Cheddar consists of 15 grams of cholesterol while pepper jack has a cholesterol count of 15 grams.
References
“Subway: Nutrition Information.” https://www.subway.com/applications/NutritionInfo/index.aspx
Subway Nutrition Facts. FastFoodNutrition.org. https://www.fastfoodnutrition.org/r-nutrition-facts/Subway-item.html