How to order it
Bacon·Lettuce·Spinach·Tomatoes·Cucumbers·Green Peppers·Onions·Black Olives·Mayonnaise
How we scored it
The Subway B.L.T. Salad contains fresh vegetables which are beneficial, but the presence of processed ingredients like sodium nitrite and soybean oil, along with added sugar, increases its processing level and reduces its health score.
Nutrition facts
| Per 1 salad (345 g) | Amount | % DV |
|---|---|---|
| Calories | 420 | |
| Total fat | 36g | 46% |
| Saturated fat | 8g | 40% |
| Trans fat | 0g | |
| Cholesterol | 50mg | 17% |
| Sodium | 550mg | 24% |
| Total carbohydrate | 11g | 4% |
| Dietary fiber | 4g | 14% |
| Sugars | 6g | |
| Protein | 13g | 26% |
Subway's published nutrition. Percentages are of the daily value on a 2,000-calorie diet.
Key ingredients
8Soybean OilVery Bad
Soybean oil is high in omega-6 fatty acids and may contribute to inflammation if consumed excessively.
See more about Soybean Oil →PorkBad
Pork is a source of protein but can be high in saturated fats and cholesterol, which may impact heart health if consumed excessively.
See more about Pork →SugarBad
Sugar adds sweetness but can contribute to excess calorie intake and potential health issues when consumed in large amounts.
See more about Sugar →Sodium NitriteBad
Sodium nitrite is used for curing meats but has been linked to potential health concerns when consumed in excess.
See more about Sodium Nitrite →Fresh Iceberg VarietyGood
Iceberg lettuce is low in calories and provides hydration and some vitamins, making it a healthy addition.
Fresh Baby SpinachGood
Spinach is rich in vitamins, minerals, and antioxidants, supporting overall health.
Red TomatoesGood
Tomatoes are a good source of vitamin C and lycopene, which have antioxidant properties.
CucumberGood
Cucumbers are hydrating and low in calories, providing vitamins and minerals.
See more about Cucumber →More mains at Subway
Scout's score is an independent read of Subway's published ingredient statement and nutrition for this item, last scored September 2026. Recipes change — check the chain for today's menu. Scout takes no payment from any chain. How we score · Full Subway menu.