Nutrition information
Nutrition information: Subway US Grilled Chicken Salad
| Calories | 450 |
| Total fat | 34g |
| of which saturated | 9g |
| Trans fat | 1g |
| Cholesterol | 95mg |
| Carbohydrate | 12g |
| Total sugars | 5g |
| Includes added sugars | 0g |
| Fibre | 4g |
| Protein | 26g |
| Sodium | 580mg |
Nutrition figures are Subway’s published US data (October 2026), per item as built by Subway and before any optional extras. Salad figures use Subway’s published build: footlong meat portion with lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives, with no dressing or cheese unless named. Boone converts them to the portion and age comparisons on this page.
Subway US Grilled Chicken Salad contains 450 calories, which is 22% of the 2,000-calorie Daily Value used on US food labels. It provides 34g of total fat, of which 9g is saturated, 5g of total sugars (0g added), 580mg of sodium, 26g of protein and 4g of fibre.
The saturated fat content of 9g represents 45% of the 20g Daily Value.
Subway US Grilled Chicken Salad is built from 8 separately prepared components. Across the whole item the ingredient lists name dextrose, maltodextrin, modified starches, flavourings, flavour enhancers, emulsifying and buffering salts and protein and dairy fractions. None of these add nutritional value. They exist to make the item survive industrial production, storage and transport.
Subway US Grilled Chicken Salad is high in saturated fat
Subway US Grilled Chicken Salad contains 9g of saturated fat, 53% of the daily limit for a child aged 4 to 8.
FDA Daily Values (2,000-calorie diet)
Calories2,000
Total fat78g
Saturated fat20g
Carbohydrate275g
Added sugars50g
Fibre28g
Sodium2,300mg
Protein50g
Ultra-processed food: what is really in it
Processing and additives: Subway US Grilled Chicken Salad
Subway US Grilled Chicken Salad is built from 8 components, combined and served at the point of sale. Reading the ingredient list closely, it contains dextrose, maltodextrin, modified starches, flavourings, flavour enhancers, emulsifying and buffering salts and protein and dairy fractions. These are not there to add nutritional value. They make industrial production and distribution possible.
Dextrose
A simple sugar used for browning, bulk and mild sweetness. Found in the grilled chicken.
Maltodextrin
Bulks out a product and carries flavour, with little taste of its own. Found in the grilled chicken.
Modified starches
Starches altered industrially to thicken, bind or hold texture through freezing and reheating. Found in the grilled chicken.
Flavourings
Add or restore taste lost during processing. Found in the grilled chicken.
Flavour enhancers
Boost savoury taste so less of the underlying ingredient is needed. Found in the grilled chicken.
Emulsifying and buffering salts
Let processed cheese melt smoothly, keep cured meats moist, or hold acidity steady. Found in the grilled chicken.
Protein and dairy fractions
Isolated proteins and dairy by-products used to add bulk, structure or a creamy texture. Found in the grilled chicken.
Boone classifies Subway US Grilled Chicken Salad as NOVA group 4, ultra-processed, based on the additives named above. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy. Read from the published ingredient list, October 2026.
Subway US Grilled Chicken Salad contains at least 25 distinct ingredients: 15 raw and 10 manufactured. Raw means something you could buy and cook with at home; manufactured means a substance that only exists as an output of industrial processing.
Ingredient count by order: Subway US Grilled Chicken Salad
| What you order | Raw | Manufactured | Total | % manufactured |
|---|
| Subway US Grilled Chicken Salad on its own | 15 | 10 | 25 | 40% |
| Subway US Grilled Chicken Salad + a Chocolate Chip Cookie | 23 | 22 | 45 | 49% |
The 10 manufactured ingredients
dextrose, ferrous gluconate, flavors, maltodextrin, modified potato starch, natural flavors, sodium phosphate, soy protein concentrate, vinegar solids, yeast extract.
The 15 raw ingredients
baby spinach, boneless skinless chicken breast with rib meat, caramelized sugar, chicken broth, cucumber, green bell peppers, iceberg lettuce, paprika, paprika extract, potassium chloride, red onions, red roma tomatoes, ripe olives, salt, water.
Boone counts every distinct named ingredient on Subway’s published component lists, including sub-ingredients, and removes duplicates, so salt appearing in four components counts once. Raw covers whole foods and basic kitchen staples such as flour, sugar, salt and oil. Manufactured covers substances that only exist as an output of industrial processing. Every figure here is a minimum.
Ingredients
Subway US Grilled Chicken Salad is built from 8 components.
Ingredients by component: Subway US Grilled Chicken Salad
Grilled chicken
Boneless skinless chicken breast with rib meat, water, contains 2% or less soy protein concentrate, modified potato starch, sodium phosphate, potassium chloride, salt, maltodextrin, yeast extract, flavors, natural flavors, dextrose, caramelized sugar, paprika, vinegar solids, paprika extract, chicken broth.
Tomatoes
Red Roma tomatoes.
Green peppers
Green bell peppers.
Black olives
Ripe olives, water, salt, ferrous gluconate.
Ingredients taken from Subway’s US Product Ingredient Guide, October 2026. The component build follows Subway’s standard recipe for this item; Boone checked it against Subway’s published nutrition totals. Recipes change, so always check in restaurant before ordering if you have an allergy.
Allergens at a glance
Subway US Grilled Chicken Salad contains soy.
Allergen information: Subway US Grilled Chicken Salad
| Allergen | Status |
|---|
| Milk | Not declared |
| Eggs | Not declared |
| Fish | Not declared |
| Crustacean shellfish | Not declared |
| Tree nuts | Not declared |
| Peanuts | Not declared |
| Wheat | Not declared |
| Soybeans | Contains |
| Sesame | Not declared |
Contains = declared in Subway’s US allergy chart or ingredient guide. May contain = Subway states the allergen may be present, including cookies displayed beside nut-containing cookies. Refined oil only = the soy is highly refined soybean oil, which the FDA exempts from allergen labelling. Subway prepares food on shared equipment, so no item can be guaranteed allergen free. UK rules also require barley, oats, mustard, celery and sulphites to be declared; these are shown where the ingredient list names them. October 2026.
