Subway Salad Menu 2026: Prices, Calories and Healthy Picks

Discover the complete Subway salad menu with prices, nutritional info, and customization options. Find your perfect fresh salad choice today!

Ami

Feb 10, 2026 - 12:07

Feb 10, 2026 - 13:21

Subway Salad Menu 2026: Prices, Calories and Healthy Picks

Looking for something a little less unhealthy than your regular fast-food option? Us too. And so are more people than ever before, unfortunately finding the best healthy food near you, that’s convenient and satisfying is harder than ever also. But this is where the Subway salad menu comes to play in an industry that’s lagging.

We’ll tell you all there is to know about the Subway salad menu here in our detailed guide. You’ll find out about current Subway salad prices as well as get helpful info on how many calories, carbs and other nutrients are within each choice on the Subway salads menu. We’ve got great tips for customization as well as some superb hacks on how to order in secret from this part of the Subway menu! On top of this you can view strategies for saving money while ordering from these items and also answers genius answers to any issues or doubts you have related to ordering but were afraid to ask!

Price breaks down by salad Type

Salad Category	Price Range	Examples
Classic Salads	$6.99 - $8.49	Veggie Delite, Turkey Breast, Ham, Cold Cut Combo
Premium Salads	$8.99 - $10.99	Chicken & Bacon Ranch, Steak & Cheese, Subway Club, Seafood Sensation
Specialty Salads	$9.49 - $11.49	Limited time offers, Regional specialties, Double protein options

Note: Remember these are base prices before any customization or upgrades. But the genius behind Subways model is most veg and standard cheese does not cost extra so you can fiddle away within the base price.

Nutritional Information for Subway Salad Menu Items

Calorie Breakdown by Salad Type

Examples	Total Calories	Best For
Veggie Delite Salad (no cheese, fat-free Italian dressing)	~80 calories	Aggressive calorie restriction or when planning larger dinner
Veggie Delite + Turkey Breast (fat-free Italian dressing)	~150 calories	Ultra-light, filling meals
Oven Roasted Chicken Salad (vegetables, shredded Monterey cheddar, honey mustard dressing)	~380 calories	Weight loss while delivering adequate protein and nutrients
Steak & Cheese Salad (with bacon, ranch dressing, extra cheese)	650-700 calories	Active individuals needing substantial protein (still fewer calories than sandwich equivalent)

Popular Salad Combinations

Salad Type	Protein	Carbs	Fat	Fiber	Best For
Chicken Salad (with vegetables and ranch)	28g	12g	22g	5g	Balanced profile for muscle maintenance and sustained energy
Turkey Breast Salad (with vegetables and light dressing)	25g	10g	8g	4g	Prioritizing protein while minimizing fat and calories
Veggie Delite (with cheese and oil & vinegar	8g	15g	12g	6g	High fiber for fullness and digestive health
Double Protein Steak Salad	45-50g	10g	30-35g	4g	Athletes, bodybuilders, or higher-protein eating patterns

Subway Salads Guide

Money-Saving Tips for Subway Salads:

Join Subway MVP Rewards loyalty program.
Get exclusive offers sent right to your phone, birthday rewards, and first dibs on new menu items.
Unlock digital coupons for instant savings on your favorite treats or meal deals!
Most franchises have a special on certain weekdays, such as “Turkey Tuesday” or “Foot long Friday”.
Order between 11 AM and 2 PM.
Eating Subway salads twice weekly saves over $300 a year.
Stack manufacturer coupons with rewards.
Subway accepts manufacturer coupons from Sunday newspapers or online coupon sites.

Customizing Your Subway Salad Menu Choices

Base and Greens Options:

Romaine Lettuce
Spinach Only; At some locations.
Combination of various lettuces i.e. iceberg, romaine, spring mix for flavors and textures

Pro Tip: Ask for extra greens if you’re adding a lot of toppings or dressing to your salad. It helps to keep everything well-mixed, plus you’ll get more veggies and it doesn’t cost anything extra.

Tomatoes
Cucumbers are available sliced or diced.
Jalapeños
Banana Peppers

Customization Guide

Goal	Modification
More protein	Double the protein
Lower carbs	Skip tomatoes and sweet dressings
Higher fat for satiety	Request dressing on the side

Visit more: Subway Sandwich Menu & Prices

FAQs:

1: What is the least expensive Subway salad?

A: The Veggie Delite salad starts at around $8.99, making it your most affordable option for a salad.

2: What is the most expensive Subway salad?

A: The 5 Meat Italian or All American Club salad will cost you around $11.79. Although NYC locations might be more expensive, with The Beast salad bowl costing $16.99.

3: Can I turn any sandwich into a salad?

A: Yes! You can make any 6" sub into a salad for only $2.00 more than the sandwich price. You get all the same ingredients, just no bread!