Subway Salad Dressings

March 8, 2020   8 Comments

Subway salad dressings were a mystery to me before I began working on this post. To find the nutrition information and the ingredients, I had to dig through the Subway website.

I was surprised by how hard it was because so many of us want to know what is in our food - and with a chain like Subway - they know what they are serving. Is Subway being nefarious?

I don’t think so - I think Subway is just being clueless.

For example, on the PDF (not an interactive version), the salad dressings had different amounts for the nutrition information (1 tablespoon to 2.5 tablespoons).

Now, if you are like me, you are going to put the dressing on the side. I always put the dressing on the side so I can monitor the amount - and I find that restaurants drown my salad.

Don’t you hate it when you have to send a life raft into your salad?

I recalculated the salad dressing nutrition facts (and the Weight Watchers points) for two tablespoons. This way you can compare (and keep track) of what the dressing is adding to your salad.

The ingredients were in another PDF document. oh man.

When I wrote about healthy salads at Subway, I was amazed at how many people knew about these. When I am standing in a Subway, I always have to search to find them on the menu. You can pay an extra $2.50 (or so) and change any sandwich into a salad.

That is right, you pay more money NOT to get the bread (but you do get more salad).

I don’t like the bread at Subway so I was thrilled to eat the salad BUT I didn’t know which dressing to pick.

Which Subway salad dressing is the healthiest?

Here are your Subway salad dressing choices listed in least to highest amount of calories.

TWO TABLESPOONS is the serving size for each of these dressings.

Fat Free Sweet Onion Sauce

46 calories, 0 g fat, 0 g saturated fat, 12.3 g carbohydrates, 10.8 g sugar, 0 g protein, 0 g fiber, 115 mg sodium, 3 Green, 3 Purple, 3 Blue SmartPts

Ingredients:

Sugar, water, corn vinegar, dehydrated onion, corn starch, modified corn starch, salt, mustard seed, spices, onion juice, poppy seed, dehydrated mince onion, potassium sorbate (a preservative), sodium benzoate (a preservative), dehydrated red bell pepper, dimethylpolysiloxane (an anti-foaming agent), cucumber juice, vinegar, celery seed.

Subway Vinaigrette

70 calories, 7 g fat, 1 g saturated fat, 1 g carbohydrates, 1 g sugar, 0 g protein, 0 g fiber, 220 mg sodium, 3 Green, 3 Purple, 3 Blue SmartPts

Ingredients:

Water, soybean oil, vinegar ,sugar, salt, modified corn starch, spices, lactic acid, hydrolyzed corn and soy protein, dehydrated parsley, xanthan gum, dehydrated garlic, potassium sorbate, sodium benzoate, autolyzed yeast extract, citric acid, dehydrated onion, calcium disodium EDTA.

Oil & Vinegar

120 calories, 14 g fat, 0 g saturated fat, 0 g carbohydrates, 0 g sugar, 0 g protein, 0 g fiber, 0 mg sodium, 4 Green, 4 Purple, 4 Blue SmartPts

Ingredients:

Canola oil, imported extra virgin olive oil, red wine vinegar (5% acidity), sulfiting agent.

Ranch Dressing

150 calories, 15 g fat, 2.5 g saturated fat, 2 g carbohydrates, 1 g sugar, 0 g protein, 0 g fiber, 290 mg sodium, 5 Green, 5 Purple, 5 Blue SmartPts

Ingredients:

Soybean oil, water, sugar, liquid egg yolks, vinegar, salt, buttermilk (cultured skim milk and milk, sodium citrate, salt), modified corn starch, dehydrated garlic, dehydrated onion, phosphoric acid, xanthan gum, polysorbate 60, buttermilk solids, autolyzed yeast extract, sodium benzoate (a preservative), potassium sorbate (a preservative), spice, dehydrated parsley, whey protein concentrate, calcium disodium EDTA (to protect flavor)

Chipotle Southwest

160 calories, 16 g fat, 2.0 g saturated fat, 2 g carbohydrates, 1 g sugar, 1 g protein, 0 g fiber, 220 mg sodium, 5 Green, 5 Purple, 5 Blue SmartPts

Ingredients:

Soybean oil, water, distilled vinegar, cultured lowfat buttermilk, chipotle pepper puree (water, chipotle pepper), egg yolks, sugar, nonfat dry milk, contains less than 2% of salt, dehydrated onion, food starch-modified, paprika, spice, xanthan gum, sodium benzoate and potassium sorbate (as preservatives), lactic acid, dehydrated garlic, dehydrated parsley, calcium disodium EDTA added to protect flavor.

Savory Caesar

170 calories, 18 g fat, 3 g saturated fat, 1 g carbohydrates, 1 g sugar, 1 g protein, 0 g fiber, 260 mg sodium, 6 Green, 6 Purple, 6 Blue SmartPts

Ingredients:

Soybean oil, water, Parmesan cheese (pasteurized cultured milk or part skim, salt, enzymes, anti-caking and anti-mycotic agents), distilled vinegar, egg yolks, sugar, contains less than 2% of salt, lemon juice concentrate, anchovy paste (cured anchovies, salt, defatted soy flour and water), dehydrated garlic, dehydrated onion, phosphoric acid, sodium benzoate and potassium sorbate (as preservatives), xanthan gum, spices, dehydrated parsley, polysorbate 60, calcium disodium EDTA added to protect flavor.

You can see right away that Fat Free Sweet Onion isn’t necessarily the best choice. That dressing has 10.8 grams of sugar (over two teaspoons)!! Can you believe that? Last I checked, I liked my salads without sugar added so I would avoid this dressing. This is a classic food company thing to do. No fat = high sugar. Enough already!!

The next two choices - Subway Vinaigrette and Oil & Vinegar are a bit of a draw. The vinaigrette uses water to make it fewer calories and adds some flavorings that sound a bit yucky - autolyzed yeast extract anyone? 220 mg of sodium for two tablespoons is a lot.

I think the next time I order a salad I will get the Oil & Vinegar on the side and ask for couple shakes of salt and pepper on the salad. This way, I am clean eating and having fast food at the same time!

Obviously, when you start ordering “Ranch”, “Chipotle Southwest”, and “Caesar”, you are getting into high amounts of fat and sodium that makes them unhealthy. I’m not going to say not to order them but I would use them sparingly.

Which is your favorite out of these Subway salad dressings? What is your favorite combo of salad and dressing? Thanks for sharing!

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