Subway Salads Menu With Prices 2026

Looking for the complete Subway Salads Menu with prices and calories? Here’s the updated 2026 list to help you choose the right bowl based on your budget and nutrition goals.

At Subway, salads are made with the same proteins and fresh vegetables used in their famous subs—just without the bread. Current Subway salad prices range from $7.99 to $11.49, while calories vary between 140 and 600 calories, depending on protein and toppings. From lighter options like Veggie Delite to protein-packed choices like 5 Meat Italian or Chicken & Bacon Ranch, there’s something for both weight-conscious eaters and high-protein seekers.

Each salad is fully customizable, allowing you to adjust vegetables, cheese, and dressings to match your dietary needs. Below, you’ll find the complete Subway salads menu with detailed pricing and calorie information to help you order smarter. If you want to explore sandwiches, wraps, and breakfast options, check the complete Subway menu with prices for 2026.

Subway Salads Menu (Full List)

Below is the complete Subway salads menu with updated prices and calorie information. Prices may vary slightly by state and franchise location, but this reflects the current U.S. average range.

Healthiest Subway Salads Ranked by Calories

If you’re choosing from the Subway salads menu for weight control or lean protein, these are the lowest-calorie options currently available. Ranking is based mainly on calorie count while considering protein balance and satiety.

Rank	Salad Name	Calories	Protein Style	Best For
1	Veggie Delite	140	No meat	Weight loss & lowest calories
2	Subway Club	240	Mixed lean meats	High protein, moderate calories
3	Sweet Onion Chicken Teriyaki	250	Lean chicken	Light chicken option
4	Veggie Patty	300	Plant-based	Meat-free balanced meal
5	Tuna	400	Seafood	Balanced macros & healthy fats

Tip: Dressing and cheese can quickly add 80–200 extra calories, so choose light options to keep your salad aligned with your nutrition goals.

Highest Calorie & Most Filling Subway Salads

For those aiming to increase daily protein intake, support muscle gain, or simply stay full longer, the following options deliver the highest energy value on the Subway salads menu. These selections include multiple meats, richer ingredients, and denser calorie profiles, making them more suitable for bulking or high-satiety meals.

Rank	Salad Name	Calories	Protein Type	Best For
1	5 Meat Italian	600	Multi-meat deli mix	Bulking & maximum fullness
2	Spicy Italian	600	Pepperoni & salami	High-calorie bold flavor
3	B.M.T.	530	Italian meat trio	Meat-heavy balanced option
4	Honey Mustard BBQ	530	Chicken + sauce	Sweet & filling meal
5	Chicken & Bacon Ranch	490	Chicken + bacon	High protein with rich taste

Quick Insights

• Highest calories: 5 Meat Italian & Spicy Italian (600 Cals)
• Most protein-dense profile: 5 Meat Italian
• Balanced but filling: B.M.T. & Honey Mustard BBQ
• Rich flavor + protein: Chicken & Bacon Ranch

Keep in mind, adding double meat, cheese, or creamy dressings can push total calories well beyond 650+.

Customization & Add-Ons

One major advantage of ordering from Subway is full customization. Every salad starts with a protein base and fresh vegetables, but your final calorie count depends heavily on what you add next.

Extra & Double Protein

Adding extra meat increases both protein and calories.

• Double meat can significantly boost satiety.
• Expect an added charge depending on protein type.
• Best for bulking or high-protein diets.

If you’re calorie-conscious, stick to single protein and avoid combining multiple meats.

Cheese Choices

Common options include American, provolone, pepper jack, and shredded blends.

• Cheese adds creaminess but also 40–100 extra calories per serving.
• Skipping cheese keeps your salad leaner.

Dressings Matter Most

This is where calories increase fastest.

• Ranch, chipotle, and creamy sauces → highest calorie impact
• Vinaigrette or light dressing → lower calorie increase
• Asking for sauce “on the side” helps control portions

A heavy dressing can add 100–200 extra calories quickly.

Extra Vegetables (Best Low-Calorie Upgrade)

Adding more:

• Lettuce
• Spinach
• Cucumbers
• Tomatoes
• Peppers
• Onions

These increase volume without meaningfully increasing calories, making your salad more filling without affecting your nutrition goals.

Smart Customization Strategy

If your goal is weight loss:

• Choose lean protein
• Skip cheese
• Use light dressing
• Add extra vegetables

If your goal is higher protein:

• Add double meat
• Keep dressing moderate
• Avoid excessive cheese

Customization is what truly determines whether your Subway salad stays light and diet-friendly or becomes a high-calorie meal. Ordering for family? See the updated Subway Kids Meal with prices and nutrition details before you decide.

FAQs

1. How much do salads cost at Subway in 2026?
Most salad bowls at the restaurant cost between $7.99 and $11.49 in the United States. Prices depend on the protein you choose, such as chicken, steak, or multiple deli meats.

2. What is the lowest-calorie salad option available?
The Veggie Delite salad is the lightest option, with about 140 calories before adding cheese or dressing. It contains fresh vegetables without meat, making it one of the best choices for low-calorie or weight-loss diets.

3. Which salad has the highest calories?
Options like 5 Meat Italian and Spicy Italian can reach around 600 calories before additional toppings. These bowls include multiple deli meats, making them more filling and protein-dense compared with lighter menu options.

4. Are salad bowls healthier than subs?
In many cases, yes. Because they do not include bread, salad bowls are usually lower in carbohydrates and overall calories than traditional subs. However, the final nutrition depends on the dressing, cheese, and extra protein you add.

5. Can you customize a salad bowl when ordering?
Yes. One advantage of ordering from Subway is the high level of customization. You can add extra vegetables, remove cheese, switch proteins, or choose different sauces to adjust flavor, calories, and protein levels.

6. Which Subway salad is best for a high-protein meal?
Choices such as Chicken & Bacon Ranch, Subway Club, and 5 Meat Italian provide higher protein because they include multiple meats or lean chicken. Adding double meat can increase protein further if you want a more filling meal.

7. Are these salad options good for weight loss?
Yes, many bowls can fit into a calorie-controlled diet when ordered carefully. Choosing lean proteins, light dressing, and extra vegetables helps keep the meal lower in calories while still providing good volume and nutrients.

7. Are there vegetarian options on the Subway salads menu?

Yes. Vegetarian options include Veggie Delite (140 calories) and Veggie Patty (300 calories). Both can be customized with fresh vegetables and lighter dressings. These options are suitable for meat-free diets, though calorie totals depend on cheese and sauce choices.