Subway Salad Menu With Prices (2026)

The primary difference is the protein portion and intended nutritional purpose. A Subway Salad contains a standard 6-inch sub portion of protein served over a large bed of fresh greens and vegetables, averaging 50 to 310 calories and priced around $7.99 to $9.99. A Protein Bowl (formerly known as a 'No Bready Bowl') contains a Footlong double-meat protein portion (double the protein of a salad), packing 35g to 55g+ of protein and 350 to 750 calories, priced at Footlong prices plus $2.00 ($10.99 to $12.99). Salads are ideal for calorie deficits, light lunches, and weight loss, while Protein Bowls are engineered for high-protein bodybuilding and heavy keto meals.

No, Subway officially phased out in-store salad chopping with the curved mezzaluna rocker knife across most US restaurants between 2019 and 2020. The chopping process was retired because sanitizing the heavy dual-blade knives between individual customers caused severe bottlenecks during peak lunch rushes and increased employee wrist strain. Today, Subway serves salads 'tossed or layered' in a deep recyclable salad bowl. However, you can still ask the Sandwich Artist to roughly slice ingredients with a standard deli knife, or ask for the 'Lid Shake' hack to toss the salad with dressing.

The Veggie Delite® Salad is the undisputed champion, delivering only 50 calories, 1g fat, 9g total carbs (5g net carbs), and 4g fiber. If you want lean meat protein, the Oven-Roasted Turkey Salad contains only 110 calories, 2g fat, and 14g protein, while the Black Forest Ham Salad also provides 110 calories, 2.5g fat, and 13g protein. When ordering for weight loss, stick to zero-calorie Yellow Mustard, red wine vinegar, or light olive oil, as creamy dressings can add 140 to 160 calories.

Yes! Subway's build-your-own policy allows you to convert virtually any 6-inch sandwich or Subway Series sub on the menu into a salad bowl. The Sandwich Artist starts with a base of crisp romaine lettuce and baby spinach, adds the corresponding meat/protein portion, lets you select your cheeses and fresh vegetables, and drizzles your choice of sauce or dressing. Salads are typically priced at the 6-inch sub price plus a $2.00 to $2.50 bowl upcharge.

For zero added calories, Yellow Mustard has 0 calories and 0g fat. For light, heart-healthy dressings, a splash of Red Wine Vinegar and light olive oil adds only 45 calories with zero sugar. MVP Parmesan Vinaigrette provides rich Italian herb flavor for just 60 calories and 1g carb. If you prefer sweet dressing, Sweet Onion Teriyaki Sauce has 60 calories and 0g fat (though it contains 13g sugar). Avoid creamy dressings like Peppercorn Ranch (140 Cal / 15g fat) and Roasted Garlic Aioli (160 Cal / 17g fat) if you are watching your calorie deficit.

Most vegetable bases and plain meats (Oven-Roasted Turkey, Rotisserie-Style Chicken, Grilled Chicken, Tuna, Bacon, Roast Beef, and Black Forest Ham) do not contain gluten ingredients. However, salads with Meatball Marinara and Sweet Onion Chicken Teriyaki contain wheat/gluten in their binders and soy sauce glazes. Additionally, because salads are prepared on the same line where sub breads are sliced, cross-contact with flour crumb is possible. If you have celiac disease or severe gluten sensitivity, inform your Sandwich Artist so they can wipe down the board, change their gloves, and pull fresh veggies from sanitized bins.

In 2026, standard Subway salads range from $6.99 (Veggie Delite®) to $10.49 (Turkey Cali Club), with most classic meat salads (Turkey, Rotisserie Chicken, Grilled Chicken, Italian B.M.T.®) priced between $8.49 and $9.49. Upgrading your salad to a double-meat Protein Bowl costs an additional $2.00 to $2.50, and adding a fountain drink and chips for a Lunch Combo adds approximately $3.49 to $3.99.

To get your salad evenly coated in dressing without clumping, use the 'Lid Shake' hack: after your vegetables, cheese, and protein are placed into the bowl, ask the Sandwich Artist to apply your dressing, firmly snap the clear domed lid onto the bowl, and shake it vigorously for 5 to 7 seconds before bagging it. This distributes the vinaigrette or sauce over every leaf of spinach and romaine, just like an expensive specialty chop shop.