Explore the Subway Salad Menu | High-Protein, Low-Calorie, and Fresh Healthy Choices

If you are looking for a meal that is both delicious and healthy, the Subway Salad Menu is one of the best choices available. Known for its fresh ingredients, customizable options, and balanced nutritional content, the subway salad menu has become a popular choice for health-conscious individuals and anyone wanting a flavorful meal without compromising on health. In this guide, we explore the subway salad menu, highlighting prices, nutritional details, protein-rich options, low-calorie choices, and tips for customizing your salad to suit your diet.

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Why Choose Subway Salads?

Subway has always focused on providing fresh and healthy meal options. The salad menu is designed for those who want to enjoy a light, satisfying, and nutritious meal without the extra calories from bread. Some of the main reasons to choose a Subway salad include:

Fresh Ingredients: Every salad is made with fresh greens, vegetables, and protein options.
Customizable Options: Add or remove ingredients to fit your dietary needs.
High Protein Choices: Perfect for those looking to maintain muscle and stay energized.
Low-Calorie Meals: Ideal for weight management or low-calorie diets.
Diet-Friendly: Keto, low-carb, and low-fat options are available.

Subway Salad Menu Options and Prices 2025

Salad	Price	Calories
Ham Salad	$8.59	120
Italian B.M.T.® Salad	$9.19	160
Oven Roasted Chicken Salad	$10.19	130
Roast Beef Salad	$10.19	150
Steak & Cheese Salad	$10.19	210
Subway Club® Salad	$9.19	140
Subway Melt® Salad	$9.79	170
Sweet Onion Chicken Teriyaki Salad	$11.59	240
Tuna Salad	$9.19	310
Turkey Breast Salad	$9.19	120
Veggie Delite® Salad	$7.99	50-70

Detailed Salad Descriptions

Ham Salad

The Ham Salad features slices of fresh ham layered over crisp greens and vegetables. It’s a high-protein, low-calorie choice perfect for a light yet satisfying meal.

Italian B.M.T.® Salad

This salad includes Genoa salami, spicy pepperoni, and Black Forest ham served on fresh greens. Perfect for fans of Italian flavors, it pairs well with a drizzle of Italian dressing.

Oven Roasted Chicken Salad

A favorite among protein seekers, this salad contains juicy oven-roasted chicken breast over fresh vegetables. Customize it with your favorite toppings and dressings for a perfect, filling meal.

Roast Beef Salad

Thinly sliced roast beef combined with fresh vegetables makes this a classic and savory option. Add sauces like mustard or ranch for extra flavor.

Steak & Cheese Salad

Tender steak with melted cheese over a bed of greens creates a hearty and rich salad. Perfect for meat lovers seeking balanced nutrition.

Subway Club® Salad

A combination of turkey breast, roast beef, and ham with fresh vegetables. It’s filling, flavorful, and protein-packed.

Subway Melt® Salad

Turkey, ham, and crispy bacon over fresh greens, paired with cheese and dressing. A smoky, satisfying salad for a hearty meal.

Sweet Onion Chicken Teriyaki Salad

Teriyaki-glazed chicken strips with sweet onion sauce over fresh greens. This salad offers a perfect balance of sweet and savory flavors.

Tuna Salad

Flaked tuna mixed with creamy mayo over crisp greens. Ideal for seafood lovers seeking a refreshing and protein-rich meal.

Turkey Breast Salad

Lean turkey breast served over fresh vegetables. A low-fat, high-protein option perfect for diet-conscious individuals.

Veggie Delite® Salad

A combination of fresh vegetables like lettuce, tomatoes, cucumbers, and onions. This is the most popular vegetarian option and a light, low-calorie choice.

Nutritional Highlights of Subway Salads

Salad	Calories	Protein (g)	Carbs (g)	Fat (g)	Fiber (g)	Sodium (mg)
Ham Salad	120	8	6	5	2	500
Italian B.M.T.® Salad	160	10	8	9	3	800
Oven Roasted Chicken Salad	130	13	7	3	2	480
Roast Beef Salad	150	15	6	5	3	500
Steak & Cheese Salad	210	17	10	12	4	700
Subway Club® Salad	140	16	7	5	2	560
Subway Melt® Salad	240	20	10	9	4	900
Tuna Salad	310	18	10	22	3	700
Turkey Breast Salad	120	11	6	1	2	460

Health Benefits

Low-Calorie: Many salads are under 200 calories.
High-Protein: Supports muscle repair and keeps you full longer.
Rich in Fiber: Promotes healthy digestion and helps regulate blood sugar.
Vitamins and Minerals: Provides vitamin C, vitamin K, potassium, and other essential nutrients.

Customizing Your Subway Salad

One of the best features of Subway salads is that they are fully customizable. You can:

Add or remove vegetables to suit your taste.
Choose from lean protein options like turkey, chicken, or tuna.
Select dressings that match your dietary goals, including low-fat or low-sodium options.
Make it keto-friendly by skipping high-carb ingredients.

This flexibility makes Subway salads suitable for any diet or lifestyle, from weight loss to bodybuilding.

Conclusion

The Subway Salad Menu is a perfect solution for anyone seeking healthy, high-protein, low-calorie, and fresh meal options. With a wide range of flavors, fresh ingredients, and customizable options, these salads provide both taste and nutrition. Whether you are looking for a light vegetarian option or a protein-packed meal, Subway salads have something for everyone.

Next time you want a meal that is balanced, satisfying, and healthy, skip the sandwich and try a fresh Subway salad instead!