Subway Salad Menu UK 2026 – Prices, Calories & Best Picks

A Subway salad is the simplest healthy swap on the menu. You take everything you’d normally pile into a 6-inch sub, skip the bread, and get it all chopped into a bowl instead. Same fillings, same sauces, far fewer carbs. For a lot of people it’s become the default lunch order, especially anyone watching calories but not willing to eat a sad desk salad.

Prices on this page match the salad range on our full Subway UK menu, where a made-to-order salad box starts from around £6.00 and most protein salads land between £7.99 and £9.79. Below you’ll find the full list with calories, the boxes people order most, and a few tips for building one that actually fills you up.

What Is a Subway Salad, Exactly?

It’s not a side dish pretending to be a main. A Subway salad starts with a proper portion of chopped lettuce and greens, then you choose a main filling: chicken, ham, tuna, steak, meatballs, or a veggie option. After that it’s the usual Subway routine. Cheese if you want it, as much of the salad bar as you like, and a dressing to finish.

The big difference from a sub is how it eats. Without bread, the fillings have to do all the work, so the quality of the chicken or the freshness of the veg matters more. Stores chop everything while you watch, and you can ask for extra salad at no extra cost. That part is worth knowing: the veg is unlimited, so a well-built box is a genuinely big lunch.

Most salads sit somewhere between 89 and 310 calories before dressing, which is a fraction of a loaded footlong. The exceptions are the heartier boxes like Taco Beef, which packs 562 calories and eats more like a proper meal.

Subway Salad Menu Prices

Here is the current salad range with prices and calories, exactly as listed on our menu pages. Prices can change a little between stores, since most UK branches are run by local franchise owners, so treat these as the numbers you’ll see in most places.

Two things jump out from that list. First, the calorie gap between salads is huge, from just 89 kcal for Ham up to 562 for Taco Beef. Second, price doesn’t track calories at all. The Philly Steak salad is one of the priciest but also one of the lightest, while Taco Beef is cheap and seriously filling.

Popular Subway Salad Boxes

Some boxes outsell everything else by a mile. These are the ones staff end up making all day.

Chicken salads

Chicken Breast and Chicken Tikka are the safe, reliable picks. The tikka version has a gentle spice to it and pairs well with sweet onion or garlic and herb dressing. Rotisserie-Style Chicken is the quiet favourite for calorie counters: tender pulled-style chicken at only 92 calories for the box, which leaves you plenty of room for a cookie later.

Deli classics

The Classic B.M.T. salad takes the famous pepperoni, salami and ham combo and drops it onto greens. It’s rich, salty and honestly doesn’t feel like a “diet” choice at all. Spicy Italian is similar but bolder, and Turkey & Ham is the middle ground if you want deli flavour without going overboard.

Veggie and vegan boxes

Veggie Delite is just the full salad bar in a box, fresh and crunchy. Plant Patty is the one to pick if you’re vegan or simply want something with more substance; it holds together like a proper burger-style patty and works well with chipotle sauce. The Cheese & Guacamole box is a decent vegetarian option too, though check the cheese if you’re avoiding animal rennet.

How to Create Your Own Subway Salad

Ordering is easy, but a little strategy helps. Start with your base. Most stores use iceberg as standard, and many will mix in spinach if you ask. Then pick your protein, and don’t be shy about asking for it chopped through the salad rather than laid on top, because it mixes far better.

Next, load the veg. Lettuce, cucumber, tomatoes, red onion, peppers, sweetcorn, olives, jalapeños, pickles: it all costs nothing extra. This is where the box becomes good value. A salad with three vegetables looks a bit sad; one with seven looks like lunch.

Cheese is optional and usually means a couple of slices chopped in, or grated mozzarella and cheddar in some stores. Finally, the dressing. This is the one decision that can double your calories, so we’ll cover it properly below.

If you like tweaking toppings, our guide to Subway toppings in the UK lists everything on the salad bar.

Subway Salad Calories: the Lightest and Heaviest Picks

If calories are the whole point of ordering a salad, these are the numbers that matter. Ham (89 kcal), Veggie Delite® (91 kcal), Rotisserie-Style Chicken (92 kcal) and Philly Steak (107 kcal) are the lightest boxes on the menu. Even with a light dressing, you’ll struggle to push those past 200 calories.

At the other end, Taco Beef at 562 kcal and Spicy Italian at 306 kcal are proper meals. That’s not a criticism. Sometimes you want a salad that’s fresh but still keeps you full until dinner, and Taco Beef does exactly that.

The trap is dressing. A creamy dressing can add 100 calories or more, while lite mayo, sweet onion or a splash of oil and vinegar keeps things low. Our Subway sauces guide breaks down the flavours so you can pick one that suits your box.

Best Dressings for a Subway Salad

Chipotle Southwest is the crowd-pleaser: smoky, a little spicy, brilliant with chicken. Garlic & Herb is creamy and safe with just about everything. Honey Mustard gives you sweetness without being heavy, and Sweet Onion is the classic low-effort choice that regulars swear by.

For the lightest finish, ask for olive oil and vinegar or the Lite Mayo. Ranch fans should know it’s one of the richer options, so maybe ask for it on the side if you’re counting. And if you’re ordering a tuna salad, remember it already comes mixed with mayo, so you can happily skip extra dressing altogether.

One more tip: ask for the dressing after the chopping, not before. It coats everything evenly instead of pooling at the bottom of the box.

Salad or Sub: Which Should You Order?

Honest answer? It depends on the day. A salad wins when you want something fresh, lighter, or lower carb, and it travels surprisingly well if you’re taking it back to the office. A sub wins when you’re properly hungry, because bread is filling in a way lettuce simply isn’t.

There’s also the middle route a lot of regulars use: order the salad, then add a cheap hot side from the Saver menu, like hash browns for 99p. You get the fresh bowl plus something warm and salty, and the whole lunch still comes in cheaper than most meal deals.

If you’re ordering for someone who needs halal options, our halal Subway guide explains which branches serve certified meat, since not every store does.

Ways to Save Money on Subway Salads

Salads cost a bit more than the same filling in a 6-inch sub, which surprises people. You’re paying for the bigger portion of salad and protein. To keep the price sensible, stick to one protein rather than doubling up, and make the free vegetables do the heavy lifting.

Check whether your store offers a salad meal deal with a drink and a side; where it’s available it usually beats buying the parts separately. The Subway app is also worth a look before you order, as rewards points build up quickly if salads are your regular lunch.

FAQs – Subway Salad UK

Conclusion

A Subway salad is basically your favourite sub, minus the bread, with the freshness turned up. The range runs from a feather-light 89-calorie Ham box to a Taco Beef salad that eats like a full meal, and prices stay fair at £7.99 to £9.79 for most boxes. Build it with plenty of free veg, choose your dressing with a bit of care, and it’s one of the most satisfying lunches on the high street.