Subway Italian Salad Menu with Price [2026 UPDATE]
If you want a flavorful meal without ordering a full Subway sandwich, the Subway Italian Salad is a simple option to consider. It combines Italian style meats, fresh vegetables, cheese, and your choice of dressing in a customizable salad bowl.
The Italian Salad is known for its savory combination of meats and fresh toppings. You can also adjust the ingredients to fit your preferences, whether you want more vegetables, extra protein, fewer calories, or a lower carb meal.
But how much does the Subway Italian Salad cost, what exactly comes in it, and how many calories does it have? This guide covers the Subway Italian Salad menu, including its ingredients, prices, nutrition, toppings, dressings, customization options, and healthier ways to order it.
Whether you are trying Subway for the first time or looking for a lighter alternative to an Italian sandwich, this guide will help you know exactly what to expect before you order.
What Is Italian Salad?
Subway Italian Salad is a salad bowl made with Italian style meats, fresh vegetables, cheese, and your choice of dressing. It gives you the flavors of an Italian style Subway sandwich without the bread.
The salad typically includes Genoa salami, pepperoni, and ham, along with fresh toppings such as lettuce, tomatoes, cucumbers, onions, and green peppers. You can customize the salad by adding or removing vegetables, choosing a different cheese, or selecting your preferred dressing.
The main appeal is its flexibility. You can keep the classic Italian combination or build a lighter salad with more vegetables and less meat, cheese, or dressing.
Subway Italian Salad Menu with Price
The Subway Italian Salad is a flavorful option for anyone who wants the classic Italian combination without the bread. Prices can vary by location, but the menu typically includes the salad with Italian meats, fresh vegetables, cheese, and a choice of dressing.
Here is a quick look at the Subway Italian Salad price, serving options, and what you can expect to get with your order.
- Italian B.M.T. Salad: A classic Italian-style salad featuring sliced salami, pepperoni, and ham with fresh vegetables.
- Spicy Italian Salad: Combines spicy pepperoni and salami with your choice of fresh salad toppings.
- Customize your salad: You can usually choose vegetables, cheese, sauces, and dressings to match your preference.
- Prices vary by location: Subway menu prices can differ based on the restaurant, city, taxes, and available promotions.
| Subway Italian Salad | Price |
|---|---|
| Italian B.M.T. Salad | $7.99–$10.99 |
| Spicy Italian Salad | $7.49–$10.49 |
Subway Italian Salad Nutrition Breakdown
A Subway Italian salad can be a flavorful, protein-rich meal, but its nutrition can vary depending on the meat, cheese, vegetables, and dressing you choose. The ranges below provide a general estimate for a salad made with Italian-style meats and standard vegetable toppings. Exact values may differ by location and customization.
| Nutrition | Approximate Amount |
|---|---|
| Calories | 250–450 kcal |
| Protein | 15–25 g |
| Total Fat | 15–30 g |
| Saturated Fat | 5–10 g |
| Carbohydrates | 10–20 g |
| Fiber | 3–6 g |
| Sugars | 4–9 g |
| Sodium | 800–1,500 mg |
| Cholesterol | 40–75 mg |
Subway Italian Salad Meat Options
The meat is what gives a Subway Italian salad its signature savory and salty flavor. If you want an Italian-style salad, the most common choices are cured meats such as salami and pepperoni, while ham can add a milder flavor. Your exact meat options may vary by Subway location.
- Salami: A classic Italian-style meat with a rich, savory flavor and slightly salty taste.
- Pepperoni: Adds a stronger, spicier flavor and works well if you prefer a more flavorful salad.
- Ham: Provides a milder, slightly sweet and savory taste that balances the stronger cured meats.
- Italian B.M.T. combination: The traditional Italian B.M.T. flavor comes from a combination of salami, pepperoni, and ham.
- Double meat: Some locations may allow you to add extra meat for more protein and a heartier salad.
- Meat customization: You can adjust the amount and combination of meats depending on your taste and the options available at your local Subway.
Read Also: Subway Classic Salad Menu
Subway Italian Salad Toppings Options
The toppings are where you can make a Subway Italian salad your own. Fresh vegetables add crunch, color, and flavor, while cheese, sauces, and dressings can make the salad richer and more filling. Available options may vary slightly by location.
- Lettuce: Creates the fresh, crunchy base of the salad.
- Tomatoes: Add juiciness, freshness, and a slightly sweet flavor.
- Cucumbers: Provide a cool, crisp texture that balances the salty meats.
- Red onions: Add a sharp, slightly sweet onion flavor.
- Green peppers: Bring a mild peppery taste and extra crunch.
- Black olives: Add a salty, slightly earthy flavor that pairs well with Italian meats.
- Banana peppers: Give the salad a tangy and mildly spicy kick.
- Jalapeños: A good choice if you prefer noticeably more heat.
- Pickles: Add a sharp, sour flavor and extra crunch.
- Spinach: Offers a darker leafy-green option with a mild, fresh taste.
- Cheese: Cheese can add creaminess and extra richness to the salad.
- Sauces and dressings: Options such as Italian-style dressing, oil and vinegar, or other Subway sauces can change the overall flavor significantly.
- Extra vegetables: Adding more vegetables is an easy way to make the salad larger and more filling without relying heavily on meat or cheese.
How to Customize a Subway Italian Salad
One of the best things about a Subway Italian salad is the ability to build it around your taste and dietary preferences. You can adjust the meat, vegetables, cheese, and dressing to create a lighter, spicier, more filling, or more flavorful meal.
Choose Your Meat
Start by choosing the meat combination you prefer. Salami and pepperoni give the salad a stronger Italian flavor, while ham provides a milder taste. For a more filling meal, you can also ask about adding extra meat if your location offers it.
Load Up on Vegetables
Fresh vegetables add crunch, flavor, and volume without dramatically increasing the calorie count. Lettuce, tomatoes, cucumbers, onions, green peppers, spinach, olives, pickles, and banana peppers are popular choices.
Add Cheese
Cheese can make the salad richer and creamier while adding protein and calcium. Choose your preferred cheese, or skip it if you want to keep the salad lighter.
Pick a Dressing
The dressing can have a noticeable effect on the salad’s overall flavor and nutrition. Italian-style dressing or oil and vinegar can complement the Italian meats, while other Subway sauces can give the salad a creamier or sweeter taste.
Make It Spicy
If you enjoy heat, add banana peppers or jalapeños. You can also pair spicy toppings with pepperoni for a stronger kick.
Create a Lighter Salad
For a lower-calorie option, focus on vegetables, use a moderate amount of meat, skip or reduce the cheese, and ask for a smaller amount of dressing. This keeps the salad flavorful without adding unnecessary calories.
Make It More Filling
If you want the salad to serve as a complete meal, choose a generous portion of protein and add plenty of vegetables. Cheese can also provide extra richness and help make the meal more satisfying.
How to Order a Subway Italian Salad
Ordering a Subway Italian salad is simple because you can customize most parts of the meal. Start with the salad base and Italian-style meats, then choose your vegetables, cheese, and dressing. If you know what flavors you like, you can create a balanced salad in just a few steps.
Start With the Salad
Tell the Subway sandwich artist that you want a salad rather than a sub or wrap. The salad will be prepared with a bed of fresh vegetables as the base.
Choose Your Italian Meat
Select your preferred Italian-style meat combination. Salami, pepperoni, and ham are popular choices for an Italian-inspired salad. You can choose one meat or combine several, depending on the menu available at your location.
Pick Your Vegetables
Next, choose the vegetables you want. Common options include lettuce, tomatoes, cucumbers, onions, green peppers, olives, pickles, spinach, banana peppers, and jalapeños. You can add as many of your preferred toppings as you like from the available options.
Add Cheese
If you want extra richness, choose a cheese option. Cheese can add creaminess and a more substantial texture to the salad. You can also skip the cheese if you prefer a lighter meal.
Choose Your Dressing
Finish your salad with a dressing or sauce. Italian-style dressing or oil and vinegar can complement the cured meats, while other Subway sauces can create a creamier or sweeter flavor.
Ask for Extra Ingredients
If you want more protein, vegetables, or dressing, ask for the amount you prefer. Additional ingredients may cost extra depending on the Subway location.
Check Your Order
Before paying, make sure your salad has the meat, toppings, cheese, and dressing you wanted. Since Subway menus and available ingredients can vary by restaurant, it’s a good idea to check the options at your local store.
How to Save Money While Ordering Subway Italian Salad
A Subway Italian salad can become expensive when you add extra meat, cheese, premium toppings, or additional sauces. The good news is that you can still enjoy a satisfying salad without spending too much. A few simple choices can help you get more value from your order.
Choose the Regular Meat Portion
Extra meat can increase the price quickly. If you want to keep your order affordable, stick with the standard meat portion. Adding plenty of vegetables can make the salad feel more substantial without paying for additional protein.
Load Up on Included Vegetables
Take advantage of the vegetables included with your salad. Lettuce, tomatoes, cucumbers, onions, peppers, and other available vegetables can add plenty of volume and flavor without the cost of adding extra meat or premium ingredients.
Skip Unnecessary Extras
Extra cheese, double meat, and additional premium ingredients can turn a reasonably priced salad into an expensive meal. Only add extras that you genuinely want or need.
Choose a Simple Dressing
You usually do not need multiple sauces to make an Italian salad flavorful. Pick one dressing that complements the meat and vegetables instead of adding several different sauces.
Look for Subway Deals
Subway restaurants frequently offer local promotions, digital deals, coupons, and meal offers. Check the Subway app or your local restaurant’s current promotions before ordering to see whether a discount is available.
Compare Meal Options
Depending on the location, a salad may not always be the cheapest way to get the same ingredients. Compare the price of the salad with available sub or meal deals before placing your order.
Order Only What You Need
Avoid adding ingredients simply because they are available. A basic Italian salad with your favorite meat, vegetables, and one dressing can be satisfying without the cost of unnecessary additions.
Check the Final Price
Prices and promotions can vary between Subway locations. Review your order before paying, especially if you have added extra meat, cheese, or other chargeable ingredients.
Who Can Try Subway Italian Salad
Subway Italian salad can suit people who want the flavors of an Italian-style sandwich without the bread. Because you can customize the meat, vegetables, cheese, and dressing, it can work for different tastes and meal preferences. However, the cured meats and dressings can make it higher in sodium or fat, so your ingredient choices matter.
- Italian food lovers: The combination of salami, pepperoni, and ham delivers a familiar Italian-inspired flavor.
- People who prefer salads: It offers a way to enjoy savory deli meats with a fresh vegetable base.
- Protein-focused eaters: The meat and optional cheese can provide a satisfying amount of protein.
- People avoiding bread: Choosing the salad instead of a sub removes the bread from the meal.
- Vegetable lovers: You can add a variety of fresh vegetables to increase crunch, texture, and volume.
- Busy lunch diners: A customized salad can be a convenient option when you want a quick meal.
- People who like customizable meals: You can adjust the meat, toppings, cheese, and dressing to match your preferences.
- Spicy food fans: Jalapeños and banana peppers can add extra heat to the Italian-style flavors.
- People watching their portions: Choosing more vegetables and controlling cheese and dressing can help manage the overall meal size.
- People monitoring sodium: Those limiting sodium may want to use less cured meat, cheese, and salty sauces, as these ingredients can contribute significant sodium.
