Subway Ultimate B.M.T. Salad
Price $11.49/460 Cal
Subway Ultimate B.M.T. Salad is a popular pick from the Subway salads menu, packed with pepperoni, salami, and ham over fresh veggies. It’s a flavorful choice, and when looking at the Subway salads calories, it’s lighter than a sub, especially without the bread. If you’re checking the menu to Subway, this salad is great for meat lovers who want something fresh and filling.
Nutrition Information
Subway Ultimate B.M.T. Salad is a tasty choice from the menu, made with meats and fresh veggies. When looking at Subway salads nutrition, this one has a higher protein and fat content because of the meats, but it’s still lighter than most subs. Here is the detailed nutrition information for the 409 g of Subway The Ultimate B.M.T. Salad:
| Nutrient | Amount |
|---|---|
| Calories | 460 Cal |
| Total Fat | 36 g |
| Saturated Fat | 12 g |
| Trans Fat | 1 g |
| Cholesterol | 75 mg |
| Sodium | 1410 mg |
| Total Carbohydrates | 15 g |
| Dietary Fiber | 4 g |
| Sugars | 7 g |
| Added Sugars | 2 g |
| Protein | 22 g |
Daily Value Percentages (based on a 2,000-calorie diet):
- Vitamin A: 80%
- Vitamin C: 45%
- Calcium: 25%
- Iron: 15%
The nutrition values listed above are based on Subway U.S. Nutrition Information and may vary by location or customization.
Macronutrient Distribution
Subway Ultimate B.M.T. Salad has a good amount of protein from the meats like ham, salami, and pepperoni. It also contains fat from the cheese and meats, while the veggies keep the carbs low. This makes it a high-protein, moderate-fat salad with fewer carbs. The following pie chart helps better to understand the amounts of fat, protein, and carbohydrate in Subway The Ultimate B.M.T. Salad.
Ingredients Breakdown
Here’s a simple breakdown of what’s inside, using fresh Subway ingredients:
- Black Forest Ham
- Genoa Salami
- Pepperoni
- Shredded Monterey Cheddar Cheese
- Lettuce
- Spinach
- Tomatoes
- Cucumbers
- Green Peppers
- Red Onions
- Olives
These Subway ingredients are combined to make a filling and flavorful salad without the bread.
Allergen Information
The Ultimate B.M.T. Salad contains some common Subway allergens, mainly from the meats and cheese. People with allergies should be aware before ordering.
Subway Allergens in this salad may include:
- Milk (from cheese)
- Soy (in processed meats)
- Nitrates (in cured meats)
Always check in-store for the most accurate Subway allergens info, especially if you have severe sensitivities.
Customization Options
You can easily make the Ultimate B.M.T. Salad your own by choosing from a variety of Subway toppings and Subway sauces. Here’s what you can pick from:
Subway Toppings:
- Pickles
- Jalapeños
- Banana Peppers
- Extra Lettuce or Spinach
- Tomatoes
- Green Peppers
- Red Onions
- Black Olives
Subway Sauces:
- Chipotle Southwest
- Ranch
- Honey Mustard
- Oil & Vinegar
- Sweet Onion
- Mayo
- Mustard
Mix and match your favorite Subway toppings and Subway sauces to get the taste just the way you like it.
Tips for a Healthier Subway Salad Order
Here are some easy tips to make your Subway Ultimate B.M.T. Salad fit better into the list of salads that are healthy:
- Ask for less cheese or skip it to reduce saturated fat.
- Choose oil & vinegar or mustard instead of creamy dressings.
- Load up on extra veggies like spinach, cucumbers, and green peppers.
- Go easy on salty meats like pepperoni and salami—ask for half portion if possible.
- Avoid adding extra sauces that are high in sugar or fat.
- Always check the nutrition info if you’re tracking calories or sodium.
Conclusion
Subway Ultimate B.M.T. Salad is a bold and meaty option at the Subway restaurant, packed with flavor and protein. It mixes savory meats with fresh Subway veggies, giving you a filling meal without the bread. You can add your favorite toppings and sauces to match your taste. If you’re watching calories but still want something hearty, this salad is a smart choice. It’s one of the more satisfying salads on the menu.
“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 Ultimate B.M.T. Salad
Q. What makes the Subway Ultimate B.M.T. Salad different at the Subway restaurant?
Ans. It’s loaded with three kinds of meat—ham, salami, and pepperoni—on a bed of fresh veggies, making it one of the heartier options on the menu.
Q. Is the Ultimate B.M.T. Salad considered one of the salads that are healthy?
Ans. It’s higher in fat and sodium due to the meats, but you can make it healthier by skipping cheese and choosing lighter dressings.
Q. How much does the Subway Ultimate B.M.T. Salad usually cost at Subway?
Ans. Prices can vary, but it generally falls between $11.50 and $13 in most U.S. Subway restaurants.
Q. Can I customize the salad with different veggies and sauces?
Ans. Yes, Subway lets you pick your own toppings and dressings to suit your taste or dietary needs.
Q. Does the Subway salads menu always include the Ultimate B.M.T. Salad?
Ans. Most locations offer it regularly, but availability can depend on local menu choices and ingredients.