Subway Tuna Salad
By Subway
Price $9.19/310 Cal
Subway Tuna Salad is a tasty choice on the Subway salads menu, made with tuna, fresh veggies, and no bread. It’s a lighter option if you’re checking Subway salads calories before ordering. You can find it easily by looking at the menu to Subway at any location.
Nutrition Facts
Subway Tuna Salad offers a mix of protein and healthy fats, making it a solid pick from the Subway salads nutrition list. Here is the detailed nutrition information for the 362 g of Subway Tuna Salad:
| Nutrient | Amount |
|---|---|
| Calories | 310 Cal |
| Total Fat | 24 g |
| Saturated Fat | 4 g |
| Trans Fat | 0 g |
| Cholesterol | 40 mg |
| Sodium | 390 mg |
| Total Carbohydrates | 10 g |
| Dietary Fiber | 4 g |
| Sugars | 5 g |
| Added Sugars | 0 g |
| Protein | 15 g |
Daily Value Percentages (based on a 2,000-calorie diet):
- Vitamin A: 70%
- Vitamin C: 35%
- Calcium: 4%
- Iron: 10%
The nutrition values listed above are based on Subway U.S. Nutrition Information and may vary by location or customization.
Macronutrient Distribution
The macronutrients in Subway Tuna Salad come mainly from fat and protein, with a smaller amount from carbs. This balance makes it a filling option without being too heavy on sugars or starches. The following pie chart helps better to understand the amounts of fat, protein and carbohydrate in Subway Tuna Salad.
Ingredients Breakdown
Here’s a simple breakdown of what goes into the Tuna Salad using common Subway ingredients:
- Flaked tuna mixed with creamy mayo
- Crisp lettuce base
- Sliced tomatoes
- Fresh cucumbers
- Green peppers
- Red onions
- Black olives (optional)
- Seasonings or dressings (based on your choice)
These are the usual Subway ingredients you’ll find in their Tuna Salad, but you can always tweak it your way.
Allergen Information
Subway Tuna Salad may contain a few common Subway allergens, so it’s important to check before you order. The main concern is the tuna mixture, which includes mayonnaise made with eggs. Below are the potential Subway allergens in this salad:
- Eggs
- Fish (Tuna)
- Soy (possible in sauces or dressings)
Always ask in-store or check Subway’s allergen guide for the most accurate info.
Customization Options
You can build your Tuna Salad your way with plenty of Subway toppings and Subway sauces. Here are the main options:
Subway Toppings:
- Lettuce
- Spinach
- Tomatoes
- Cucumbers
- Pickles
- Jalapeños
- Green peppers
- Red onions
- Black olives
Subway Sauces:
- Mayo
- Chipotle Southwest
- Ranch
- Honey Mustard
- Sweet Onion
- Oil & Vinegar
- Buffalo
- Caesar
Mix and match to make the salad just how you like it.
Tips for a Healthier Subway Salad Order
Here are some easy tips to make your Tuna Salad one of those salads that are healthy:
- Go heavy on fresh veggies like spinach, cucumbers, and tomatoes
- Skip cheese or choose a lighter portion
- Pick sauces like vinegar or mustard instead of creamy ones
- Ask for less mayo in the tuna mix if possible
- Add extra greens to fill you up without adding calories
- Stick to regular portion sizes to manage fat and sodium levels
These simple changes can turn it into one of the salads that are healthy and still taste great.
Conclusion
Subway Tuna Salad is a solid choice if you want something light but filling. It’s packed with fresh Subway veggies that add crunch and flavor without piling on calories. You can make it your own with different toppings and sauces. The tuna mix brings a rich taste, and you can enjoy it guilt-free at any Subway restaurant. It’s simple, fresh, and easy to fit into your day.
“Looking for more Subway menu insights? Explore our full Subway Menu with Prices or return to the Home Page for more healthy meal breakdowns.”
FAQs-About Subway Tuna Salad
- Is the Tuna Salad available at every Subway Restaurant?
Yes, you can find the Tuna Salad at nearly every Subway Restaurant, though ingredients may vary slightly by location. - How much does the Tuna Salad cost?
Subway salads prices usually range from $8 to $10 depending on location and custom add-ons. - Is Subway Tuna Salad considered a healthy option?
It can be. When you go easy on sauces and load up on veggies, it fits well into the list of salads that are healthy. - Can I change the toppings in my Tuna Salad?
Absolutely. You can swap or add any of the fresh Subway veggies to suit your taste. - Does the Tuna Salad have any allergens?
Yes, it contains eggs and fish. Always double-check at the counter if you’re avoiding Subway allergens.