Wow, a restaurant that actually gets it! Subway, unlike what seems to be most every other restaurant in the universe, actually notes if a menu item or ingredient “merely” contains soybean oil. We’ve gotten so frustrated by restaurants not having the decency to list soy as an ingredient if “only” soybean oil is used. On their allergen chart they note if “the only soy-derived ingredient is refined soybean oil.”

So “hats off” to Subway, and here’s what we order…

As usual, we have to bring our own bread. Amazingly, there is actually one bread that is soy free — “English Muffin, Light Wheat”. So if you’re Subway has breakfast, that bread would be okay — but not the eggs.

All of the vegetables are easy enough to know that they they don’t contain soy.

The meat gets a little trickier. These are soy free:

  • Cold Cut Combo Meats
  • Bacon Strips
  • Ham (Black Forest)
  • Italian BMT® Meats
  • Roast Beef
  • Spicy Italian

Cheese is pretty simple. As with most places, if you avoid the American “cheese”, you’re pretty well off. These are soy free:

  • Cheddar Cheese
  • Monterey Cheddar Cheese, Shredded
  • Mozzarella Cheese, Shredded
  • Parmesan Cheese
  • Pepper Jack Cheese
  • Provolone Cheese
  • Swiss Cheese

As usual, mayonnaise is off limits, but there are a decent number of soy free condiments:

  • Buffalo Sauce
  • Honey Mustard Sauce (Which pleasantly surprised us)
  • Mustard (Yellow and Deli Brown)
  • Oil & Vinegar
  • Red Wine Vinaigrette
  • Sweet Onion Sauce

For reference, every dessert and every bread (except english muffin) has soy in them. These main ingredients are not soy free:

  • Buffalo Chicken
  • Meatballs & Marinara
  • Oven Roasted Chicken
  • Seafood Sensation
  • Sweet Onion Chicken Teriyaki (No real surprise there)
  • Tuna
  • Turkey Breast
  • Subway Club
  • Steak
  • Chicken Strips
  • Eggs

Source: (PDF file – requires Adobe Acrobat Reader to open)

I'm trying to track allergen information for every restaurant that we eat at. With my son's soy allergy, each time we eat at a restaurant, it can take up to 30 minutes to figure out what he can eat. Especially since most restaurants don't accurately represent their usage of soy.

We're tracking what soy free (including soybean oil free) foods our son can eat at all restaurants we go to. If you've got a soy allergy in your family and have any information you can share, please contact us.

2 thoughts on “Subway”

  1. You were right, I followed your advice and asked for glove changes, etc. at Subway and I got to eat out and didn’t have to chug Benadryl!!!

    As a note you should add, the great gal working took my toppings from the reserve stock they use for replenishment to prevent cross-contamination since they touch everything in the line.

  2. yes. I found out the hard way that the meatballs contain soy protean! needless to say I am having a very bad day and it affects my heart (skips beats) due to allergies! I am getting better of realizing that it is probably a food allergy and that I am not dying…yet!

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