Basit Ali
Best Subway Salad Canada is a topic that resonates with health-conscious diners looking for a satisfying, customizable, and fresh alternative to fast food across the country. Whether you’re in Toronto, Vancouver, Calgary, or any Canadian town in between, Subway Canada offers an extensive variety of salads that cater to multiple dietary needs—from keto-friendly to vegetarian and everything in between.
This blog dives deep into the Subway Canada salad menu, nutrition information, customization tips, pricing insights, and where to find the best options near you. If you’re searching for a balanced meal without the bun, keep reading to discover why Subway salads remain one of the healthiest and most versatile fast-food choices across Canada.
🥬 Why Canadians Love Subway Salads
✅ 1. Built Fresh, Just for You
Unlike many other fast-food chains that offer pre-made salad bowls, Subway’s salads are built to order. You choose your greens, veggies, proteins, toppings, and dressings—ensuring complete control over nutrition and taste.
✅ 2. Healthy Doesn’t Mean Boring
Subway salads are far from bland. With bold options like Steak & Cheese, Rotisserie Chicken, and Tuna, you can enjoy a flavor-packed experience while sticking to your dietary goals.
✅ 3. Widespread Availability
With over 2,900 locations across Canada, finding a Subway nearby is easy.
📋 Best Subway Salads in Canada – 2025 Menu Highlights
Let’s take a look at some of the most popular and top-rated Subway salads available across Canada.
🐔 1. Rotisserie-Style Chicken Salad
- Ingredients: Pulled rotisserie chicken, lettuce blend, tomatoes, cucumbers, onions, peppers
- Nutrition: ~200 calories, 23g protein
- Recommended Dressing: Ranch or Honey Mustard
This hearty salad is a fan favourite for its tender, slow-cooked chicken and well-balanced macros.
🥩 2. Steak & Cheese Salad
- Ingredients: Grilled steak strips, shredded cheese, spinach, cucumbers, peppers, onions
- Nutrition: ~210 calories, 21g protein
- Recommended Dressing: Chipotle Southwest or Ranch
For meat lovers, this savory and protein-packed option is a satisfying meal.
🧀 3. Veggie Delite Salad (Vegetarian/Vegan-Friendly)
- Ingredients: All the fresh veggies of your choice
- Nutrition: ~60 calories
- Recommended Dressing: Balsamic Vinaigrette or Red Wine Vinaigrette
Ideal for vegetarians, this customizable salad is a light, crunchy, and refreshing option.
🐟 4. Tuna Salad
- Ingredients: Flaked tuna mixed with mayo, greens, tomatoes, cucumbers, and onions
- Nutrition: ~310 calories, 15g protein
- Recommended Dressing: Lemon squeeze or a drizzle of oil
Creamy and filling, this salad delivers comfort and protein.
🍗 5. Oven-Roasted Chicken Salad
- Ingredients: Chicken breast, romaine lettuce, red onions, green peppers, olives
- Nutrition: ~130 calories, 19g protein
- Recommended Dressing: Sweet Onion or Italian
A great low-fat choice, this one’s perfect for calorie watchers.
🥓 6. Chicken & Bacon Ranch Salad
- Ingredients: Grilled chicken, crispy bacon, shredded cheddar, tomatoes, cucumbers
- Nutrition: ~320 calories, 25g protein
- Recommended Dressing: Ranch (of course!)
A Canadian classic—savory, cheesy, and absolutely satisfying.
🐖 7. Cold Cut Combo Salad
- Ingredients: Ham, salami, and bologna, lettuce, pickles, onions, olives
- Nutrition: ~240 calories
- Recommended Dressing: Mustard or Red Wine Vinaigrette
A bold flavour option with deli-style meats.
🥪 8. Black Forest Ham Salad
- Ingredients: Sliced ham, green peppers, lettuce, onions
- Nutrition: ~110 calories
- Recommended Dressing: Honey Mustard or Mustard
Lean and flavourful, this one’s perfect for a light yet meaty salad.
🦃 9. Turkey Breast Salad
- Ingredients: Turkey slices, romaine, spinach, tomatoes, onions
- Nutrition: ~110 calories, 18g protein
- Recommended Dressing: Light Italian
Low in calories but rich in flavor and protein.
🔬 Nutrition Overview of Subway Salads in Canada
Here’s a quick glance at Subway’s core salad options (excluding dressing and extras):
| Salad | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Veggie Delite | 60 | 3g | 1g | 12g |
| Oven-Roasted Chicken | 130 | 19g | 3g | 6g |
| Rotisserie Chicken | 200 | 23g | 9g | 8g |
| Steak & Cheese | 210 | 21g | 10g | 7g |
| Tuna | 310 | 15g | 24g | 9g |
| Chicken & Bacon Ranch | 320 | 25g | 20g | 10g |
💡 Pro Customization Tips for the Best Subway Salad in Canada
Want to make your salad healthier, tastier, or even bigger? Here’s how:
✔ Ask for Extra Veggies
It’s free! Load up on spinach, cucumbers, green peppers, and more.
✔ Add Avocado
A small surcharge applies, but it’s worth it for healthy fats and creamy texture.
✔ Opt for Double Meat
Boost your protein intake—especially useful post-workout.
✔ Use Dressing on the Side
Control your calories and add flavor as needed.
✔ Try Toasted Protein
Want warm chicken or steak? Ask to have it toasted before your salad is assembled.
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💰 Subway Salad Prices in Canada (2025)
Subway salad prices may vary by province and ingredients chosen. Here’s a general range:
| Salad Option | Price Range (CAD) |
|---|---|
| Veggie Delite | $6.99 – $7.49 |
| Turkey Breast/Black Forest Ham | $7.99 – $8.49 |
| Steak & Cheese/Tuna | $8.99 – $9.99 |
| Chicken & Bacon Ranch | $9.99 – $10.99 |
| Add Avocado | +$1.00 – $1.50 |
| Double Protein | +$2.00 – $3.00 |
🏆 Top-Rated Subway Salads According to Canadian Customers
Based on online reviews and customer feedback, here’s a quick ranking of the most-loved Subway salads:
- Chicken & Bacon Ranch Salad
- Rotisserie Chicken Salad
- Steak & Cheese Salad
- Veggie Delite Salad
- Tuna Salad
📍 Where to Find the Best Subway Salad Near You
Use Subway’s Store Locator tool to find top-rated and conveniently located outlets in your area:
👉 https://www.subway.com/en-ca/findastore
⭐ Recommended Locations
- Toronto: Yonge & Dundas, Union Station, Queen West
- Vancouver: Granville Street, near UBC
- Calgary: CORE Shopping Centre, Stephen Avenue
- Montreal: Rue St. Catherine, McGill Campus
- Ottawa: Elgin Street, ByWard Market
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📱 Order Subway Salads Online in Canada
No time to visit in person? Order Subway salads online through:
🙋♀️ Frequently Asked Questions (FAQs)
Q1: Can I make any Subway sandwich into a salad?
Yes! Just ask for it as a salad instead of on bread.
Q2: Are all dressings available for salads?
Absolutely—all sauces and dressings available for subs are also available for salads.
Q3: What’s the lowest-calorie salad?
Veggie Delite with a light vinaigrette.
Q4: Is there a vegan Subway salad in Canada?
Yes—Veggie Delite without cheese or non-vegan dressing.
Q5: Can I get my salad in a combo?
Yes, pair it with a drink and chips, cookie, or soup for a meal combo.
Q6: Are there gluten-free options?
Subway salads (excluding breaded proteins and some dressings) are naturally gluten-free.
Q7: How fresh are the ingredients?
Subway Canada emphasizes daily veggie prep and frequent deliveries to maintain freshness.
Q8: What is the best protein option?
Most customers choose rotisserie chicken or steak for flavour and nutrition.
Q9: Are there seasonal or limited-time salad options?
Sometimes—check the promotions page:
👉 https://www.subway.com/en-ca/promotions
Q10: Do salads earn Subway Rewards points?
Yes—when ordering via the app or using a registered Subway Rewards card.
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📝 Final Thoughts on the Best Subway Salad in Canada
If you’re looking for a fast, healthy, and fully customizable meal, Subway salads in Canada are an unbeatable option. With dozens of combinations, fresh ingredients, and locations from coast to coast, it’s never been easier to eat well on the go.
From the savory Chicken & Bacon Ranch to the refreshing Veggie Delite, there’s a Subway salad for every taste and lifestyle. Use the customization tips above, save with online deals, and don’t forget to explore limited-time menu innovations.
