Subway Salad Menu UK 2026: Prices, Calories & Best Options
If you want a lighter lunch without leaving the high street, the Subway salad menu is one of the easiest ways to eat fresh, fill up on vegetables, and keep the bread out of the equation.
This guide covers the full Subway salad menu UK, current Subway salad menu prices, calories for every salad, the sauces that suit them, and a few ordering tricks that keep your bowl light. Every one of the Subway salads UK customers can order is built the same way as a sub: you pick a filling, load it with vegetables, add a sauce, and walk away with a Subway salad bowl in place of a roll.
Prices and calories below reflect typical UK store figures in autumn 2026. Most Subway branches are independently owned franchises, so your local price can differ, and London and other big city stores tend to run 5 to 10% higher than the national average. For the wider picture on pricing, our Subway menu prices UK overview covers every sub, wrap, side, and drink.
Can You Order a Salad at Subway UK?
Yes. Every filling on the menu can be served as a salad bowl, so there is no fixed short list of salads. Instead, the Subway salad bowl menu mirrors the sub menu: choose a protein, pick your vegetables, and finish with a dressing. A salad is the same as a 6-inch sub with the bread removed, which is why many people use it as a low-carb, high-protein option.
Salads are available in store, through the Subway app for collection, and via Uber Eats, Just Eat, and Deliveroo at most branches. Availability of certain fillings (halal meats, for example) varies by store, so check the app for your branch before you set your heart on a particular bowl.
Subway Salad Menu With Prices and Calories UK
Here is the Subway salad menu with prices and calories UK shoppers search for most, grouped by filling type. Prices are typical UK figures and will move a little from store to store.
Deli Classics
| Salad | Price | Calories |
|---|---|---|
| Ham | £6.98 | 73 kcal |
| Turkey Breast | £7.19 | 119 kcal |
| Turkey & Ham | £8.10 | 128 kcal |
| Classic B.M.T. (Italian BMT) | £7.99 | 190 kcal |
| Spicy Italian | £7.99 | 301 kcal |
Chicken
| Salad | Price | Calories |
|---|---|---|
| Rotisserie-Style Chicken | £7.99 | 124 kcal |
| Chicken Breast | £7.99 | 143 kcal |
| Chicken Tikka | £7.19 | 147 kcal |
| Shawarma Spiced Chicken | £6.99 | 181 kcal |
| Breaded Chicken Fillet | £6.99 | 239 kcal |
Tuna and Meaty Fillings
| Salad | Price | Calories |
|---|---|---|
| Philly Steak | £8.66 | 102 kcal |
| Taco Beef | £7.99 | 124 kcal |
| Tuna Mayo | £7.99 | 166 kcal |
| Meatball Marinara | £7.99 | 234 kcal |
Veggie and Vegan
| Salad | Price | Calories |
|---|---|---|
| Veggie Delite | £6.14 | 240 kcal |
| Plant Patty (vegan) | £8.66 | 232 kcal |
| Smashed Falafel | £7.29 | 276 kcal |
A quick note on the numbers: these are the figures for a standard build, and your own bowl will change with the vegetables, cheese, and dressing you choose.
Different guides round and measure slightly differently, so for allergy or medical diet purposes, always check the official Subway UK nutrition and allergen information or the app.
How Much Is a Salad at Subway UK?
Across the menu above, a Subway salad price UK shoppers pay typically falls between £6.14 and £8.66. The Veggie Delite is the cheapest, while Philly Steak and the Plant Patty sit at the top of the range. Most fillings land between £6.98 and £7.99.
Here is how salads compare with other formats on the same menu:
- 6-inch subs run from about £4.29 Veggie Delite to roughly £6.49 Philly Steak or Rotisserie-Style Chicken.
- Footlong subs range from about £6.99 to £10.49, depending on filling.
- Side salad a small portion of vegetables costs around £0.79 and comes in at 15 kcal.
So is a Subway salad cheaper than a sub? Not usually. A salad bowl tends to cost more than the matching 6-inch and often lands close to a footlong price.
You are paying for convenience and a lower calorie count rather than a bargain. If budget matters most, our guide to Subway footlong prices shows where a footlong gives you more food per pound.
Meal deals can narrow the gap. A wrap or salad meal deal starts from about £7.49 and adds a drink and a side. Buying a £7.19 salad, a £1.70 dispensed drink, and a £1.29 packet of crisps separately would come to £10.18, so the bundle can save a few pounds if you were going to add those extras anyway.
What Is in a Subway Salad? Ingredients and Toppings
A Subway salad starts with a bed of lettuce, and then you build up from there. Typical vegetable toppings include:
- Lettuce and spinach
- Cucumber
- Tomato
- Red onion
- Green peppers
- Olives
- Pickles
- Jalapeños
Vegetables are free to add, and you can ask for as much as you like. That is the single best lever for making a bowl more filling without adding meaningful calories. Cheese, bacon, and extra proteins may cost extra, and stock varies by branch, so what you see behind the counter is the final word.
For example, a Subway Italian BMT salad combines ham, pepperoni, and salami on a bed of vegetables and comes in at around 190 kcal before you add a dressing. The Meatball Marinara salad swaps in beef meatballs in marinara sauce, which pushes it to about 234 kcal.
Subway Salad Sauces and Dressings UK
Dressing is where a light salad can quietly turn heavy. Sauces are included in the base price in the standard portion, and you can usually ask for two blended together at no extra cost. If you want a separate pot on the side, expect to pay roughly £0.50 to £0.80, depending on the branch.
The Subway salad dressing UK options that suit a bowl best, with approximate calories per serving:
| Dressing | Approx. calories | Notes |
|---|---|---|
| Yellow Mustard | 15 kcal | Lightest option |
| Red Wine Vinaigrette | 30 kcal | Tart and fresh, a classic salad choice |
| Sweet Onion | 40 kcal | Mild and sweet, good with chicken |
| Olive Oil Blend | 45 kcal | Light, works with Italian fillings |
| Sweet Chilli | 50 kcal | Pairs well with falafel |
| Honey Mustard | 60 kcal | Good with chicken and turkey |
| Chipotle Southwest | 100 kcal | Smoky, use a little |
| Mayo or Ranch | 110 kcal | Creamiest, highest calorie standard sauces |
| Caesar | 120 kcal | Rich, best used sparingly |
Two creamy sauces can add 150 to 220 calories without you noticing, which is more than the filling itself in some bowls.
If you are counting calories, pick one sauce and choose from the first half of that table. You can see the full range in our guide to Subway sauces and dressings, including which are vegan.
Subway Healthy Salad Options and Low Calorie Picks
Looking at the figures above, here is how to pick based on your goal.
- Lowest calorie salads: Ham (73 kcal), Philly Steak (102 kcal), Turkey Breast (119 kcal), Rotisserie-Style Chicken (124 kcal), and Taco Beef (124 kcal). A bowl with a mustard or vinaigrette dressing can stay comfortably under 200 kcal in total.
- Best salad for weight loss: The Turkey Breast or Rotisserie-Style Chicken salad with red wine vinaigrette gives you lean protein, a lot of vegetables, and a modest calorie count. Ask for extra cucumber, peppers, and spinach to add volume.
- High-protein salad at Subway: Chicken Tikka (147 kcal), Chicken Breast (143 kcal), and Philly Steak (102 kcal) are the leanest protein-led choices. Ask for a double portion of meat if your store offers it, although that usually costs extra.
- Healthiest salad at Subway UK: There is no single winner, because it depends on what you are optimizing for. For the lowest calories, go for ham or Philly steak. For a balanced bowl with lean protein and plenty of vegetables, chicken tikka or turkey breast is a strong all-rounder.
Is Subway salad healthy overall? A salad built around lean meat, lots of vegetables, and a light dressing is a sensible takeaway. The weak spots are creamy dressings, extra cheese and bacon, and breaded or fried fillings such as Breaded Chicken (239 kcal) or Spicy Italian (301 kcal). Choose with the same care you would give any other fast food.
Vegan, Vegetarian, and Low-Carb Options
Subway vegan salad options UK: The Veggie Delite and Plant Patty are the two core vegan bases. The Smashed Falafel salad (276 kcal) is a newer plant-based option.
Skip the cheese and pick vegan-friendly dressings such as Sweet Onion, Red Wine Vinaigrette, Olive Oil Blend, or Yellow Mustard. Always confirm with staff, since recipes and cross-contact practices vary between stores.
Vegetarian: Veggie Delite and Smashed Falafel suit vegetarians, and cheese can be added freely.
Subway keto salad options UK: Subway does not run a dedicated keto menu, but dropping the bread already cuts a big share of the carbs in a sub. Pick a meat-based salad such as Chicken Tikka, Philly Steak, or Turkey Breast, load up on vegetables, and choose a mustard or oil-based dressing.
Skip breaded fillings, falafel, plant patty, and meatball marinara if you are keeping carbs very low, and check sugars in sweeter sauces.
Subway Salad Bowl vs Sub: Which Should You Order?
| Item | Salad bowl | 6-inch sub |
|---|---|---|
| Typical price | £6.14 to £8.66 | £4.29 to £6.49 |
| Calories (standard build) | roughly 73 to 301 kcal | roughly 227 to 590 kcal on the menu |
| Bread | None | Included |
| Fill level | Lighter, lots of vegetables | More filling, more carbs |
Pick the salad if you want to cut calories or carbs and do not mind paying a little more. Pick the 6-inch if you want the cheapest filling meal, or the footlong if you are hungry and want value for money. A common compromise is a 6-inch sub plus a side salad for under a pound.
Subway Salad FAQs
How much is a Subway salad in the UK?
Most salads cost between £6.14 and £8.66 depending on the filling. The Veggie Delite is the cheapest, and the Philly Steak or Plant Patty the most expensive. Prices vary by store and are usually higher in London.
What salads does Subway have?
Any filling can be served as a salad, including ham, turkey breast, chicken tikka, rotisserie-style chicken, Italian BMT, tuna mayo, meatball marinara, Philly steak, veggie delite, plant patty, and smashed falafel.
Does Subway still do salads?
Yes. The salad bowl is a permanent part of the menu and is available in store, through the app, and on delivery platforms.
How many calories are in a Subway salad?
A standard salad ranges from about 73 kcal (Ham) to around 301 kcal (Spicy Italian) before extras. Sauce and cheese choices can add 50 to 200 more.
What is the healthiest salad at Subway?
Turkey Breast, Rotisserie-Style Chicken and Chicken Tikka are strong all-round choices with lean protein. For the very lowest calorie count, Ham and Philly Steak lead the list.
What dressings does Subway have?
Popular options include Yellow Mustard, Red Wine Vinaigrette, Sweet Onion, Olive Oil Blend, Honey Mustard, Chipotle Southwest, Ranch, Mayo and Caesar. Stock can vary by branch.
Is Subway salad good for weight loss?
It can be. A lean protein salad with plenty of vegetables and a light dressing is lower in calories than most sub builds. Watch creamy sauces, cheese and breaded fillings.
Does Subway have a vegan salad?
Yes. The Veggie Delite, Plant Patty and Smashed Falafel salads are the main plant-based options. Ask for vegan-friendly sauces and no cheese.
Is a Subway salad cheaper than a sub?
Usually not. A salad often costs more than the equivalent 6-inch sub and sometimes close to a footlong price.
What is in a Subway Italian BMT salad?
Ham, pepperoni and salami served on a bed of your chosen vegetables and dressing, at around 190 kcal before sauce.
What time does Subway open in the UK?
Hours vary by branch. Most stores open between 7:00 and 9:00 AM and close between 9:30 PM and 11:00 PM, with some staying open later on Saturdays. Breakfast items are typically served until around 11 AM. Check the app for your local times.
Final Thoughts
The Subway salad menu will not be the cheapest meal on the high street, but it is one of the most flexible. With 73 to 301 kcal for a standard bowl, free vegetable toppings and a long list of dressings, it is easy to tailor to a weight-loss plan, a high-protein day or a vegan order. Choose a lean filling, load up on vegetables, pick one light sauce and you have a quick, filling lunch that stays under 250 calories in many cases.
If you want a drink and a side with it, take a look at the current Subway meal deals before you order, because a bundled price can work out cheaper than building the same meal item by item.
Prices, calories and availability are set by individual franchisees and can change without notice. Always confirm with your local store or the official Subway app, especially if you have allergies or dietary requirements.
