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Subway Salads: calories, sugar and salt for every item

Every Subway salad passes the government's nutrient profiling model, the only section of the menu where that is true apart from the spuds. A Chicken Tikka Salad is 152 kcal against 345 kcal for the same filling in a 6 inch sub.

The 17 items in this section range from 89 kcal for the Subway Ham Salad up to 493 kcal for the Subway Garlic Cheesesteak Salad. Boone separates free sugars from the sugars that occur naturally in vegetables and milk, which NHS daily limits do not count, and measures every figure against the guideline for a specific age and sex rather than an adult average.

Subway Salads

Salads

Subway Ham Salad, sliced ham on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Ham Salad

89
calories ·
3.4
g
sugar (
0
tsp) ·
0.9
g salt ·
12
g protein
0
% of an adult's daily free (added) sugar
Subway Rotisserie Style Chicken Salad, pulled chicken on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Rotisserie Style Chicken Salad

92
calories ·
2.7
g
sugar (
0
tsp) ·
0.5
g salt ·
14
g protein
0
% of an adult's daily free (added) sugar
Subway Philly Steak Salad, sliced steak on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Philly Steak Salad

107
calories ·
6.4
g
sugar (
0.8
tsp) ·
0.7
g salt ·
12
g protein
10
% of an adult's daily free (added) sugar
Subway Turkey Salad, sliced turkey on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Turkey Salad

119
calories ·
3.5
g
sugar (
0
tsp) ·
1.3
g salt ·
15
g protein
0
% of an adult's daily free (added) sugar
Subway Ham and Turkey Salad, sliced ham and turkey on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Ham and Turkey Salad

135
calories ·
3.7
g
sugar (
0
tsp) ·
1.4
g salt ·
17
g protein
0
% of an adult's daily free (added) sugar
Subway Chicken Breast Salad, sliced roast chicken breast on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Chicken Breast Salad

148
calories ·
4.4
g
sugar (
0.1
tsp) ·
1.2
g salt ·
20
g protein
2
% of an adult's daily free (added) sugar
Subway Chicken Tikka Salad, spiced chicken tikka on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Chicken Tikka Salad

152
calories ·
3.8
g
sugar (
0
tsp) ·
1
g salt ·
22
g protein
0
% of an adult's daily free (added) sugar
Subway 5 Bean Chilli Salad, five bean chilli on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway 5 Bean Chilli Salad

152
calories ·
8
g
sugar (
1.6
tsp) ·
1.6
g salt ·
8
g protein
21
% of an adult's daily free (added) sugar
Subway Tuna Mayo Salad, creamy tuna mayo on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Tuna Mayo Salad

166
calories ·
3.6
g
sugar (
0
tsp) ·
0.9
g salt ·
13
g protein
0
% of an adult's daily free (added) sugar
Subway Chicken and Bacon Salad, chicken and bacon on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Chicken and Bacon Salad

175
calories ·
6
g
sugar (
0.2
tsp) ·
1.6
g salt ·
16
g protein
2
% of an adult's daily free (added) sugar
Subway Meatball Marinara Salad, meatballs in marinara sauce on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Meatball Marinara Salad

215
calories ·
8.9
g
sugar (
1.4
tsp) ·
1
g salt ·
14
g protein
18
% of an adult's daily free (added) sugar
Subway Spiced Plant Patty Salad, spiced plant patties on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Spiced Plant Patty Salad

232
calories ·
4.6
g
sugar (
0.3
tsp) ·
1.4
g salt ·
15
g protein
4
% of an adult's daily free (added) sugar
Subway Italian B.M.T Salad, pepperoni, salami and ham on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Italian B.M.T Salad

234
calories ·
2.2
g
sugar (
0
tsp) ·
2.2
g salt ·
16
g protein
0
% of an adult's daily free (added) sugar
Subway Veggie Delite Salad, lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Veggie Delite Salad

240
calories ·
15
g
sugar (
0.5
tsp) ·
1.1
g salt ·
10
g protein
7
% of an adult's daily free (added) sugar
Subway Spicy Italian Salad, pepperoni and salami on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Spicy Italian Salad

306
calories ·
3.1
g
sugar (
0
tsp) ·
2.6
g salt ·
16
g protein
0
% of an adult's daily free (added) sugar
Subway Tex Mexan Salad, chicken, salsa and tortilla chips on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Tex Mexan Salad

387
calories ·
7.5
g
sugar (
0.6
tsp) ·
2.1
g salt ·
26
g protein
8
% of an adult's daily free (added) sugar
Subway Garlic Cheesesteak Salad, steak, melted cheese and garlic and herb sauce on lettuce, tomato, cucumber, pepper and red onion in a clear bowl on white paper, nutrition and calories

Subway Garlic Cheesesteak Salad

493
calories ·
12
g
sugar (
1.2
tsp) ·
1.8
g salt ·
18
g protein
16
% of an adult's daily free (added) sugar

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What nutrition information is shown for Subway Salads?+

Each Subway Salads item is listed with its calories, sugar, salt, saturated fat and protein, and how much of the daily guideline it uses. Open any item for the full breakdown and allergens.

How does the Subway Salads nutrition calculator work?+

Open any Subway Salads item and set an age and sex. The calculator shows its calories, sugar, salt, saturated fat and protein as a share of that person's daily guidelines, and you can adjust the portion size.

Does the figure include cheese and sauce?+

No. Subway calculates subs and wraps on the bread, filling, onion, cucumber and lettuce. The calculator lets you add cheese, sauces and crispy onions from Subway's published figures to see the full order.

Can I add sides to see a full Subway meal?+

Yes. Start with any Subway Salads item, then add sides, cookies, dunk pots, cheese and sauces from across the Subway menu. The calculator totals the meal and shows how it fits the daily guidelines for your age and sex.

How are the daily guidelines worked out for my age and sex?+

Boone uses UK government and NHS guidelines, which differ by age and sex. Saturated fat is limited to 20g a day for women and 30g for men, and free sugar to 30g for adults but 19g for children aged 4 to 6. Choosing an age and sex recalculates every figure against the right limits.

Where does Boone's Subway nutrition information come from?+

Boone uses the nutrition and allergen guides Subway publishes for the UK and Ireland, dated September 2026, then calculates free sugar and how much of the daily guidelines each item uses for your age and sex.

Does the Subway Salads nutrition information include allergens?+

Yes. Subway publishes allergens by ingredient, and each Subway Salads item page combines them for the standard build, including where cross-contamination cannot be ruled out. If you have a severe allergy, always check with the restaurant before ordering.