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: www.subway.com/nutrition/Files/AllergenChart.pdf (PDF file – requires Adobe Acrobat Reader to open)
Do they have pitas that are soy free?
Thank you for your post, it is very helpful. Soy is a form of estrogen and I can’t have estrogen. It causes severe panic and anxiety attacks. It also increases my PVC’s to where I feel light headed for about an hour.
Technically soy has phytoestrogens which is not at all the same as estrogen found in the human body or meat…
https://nutritionfacts.org/topics/soy/
I have found that the sweet onion sauce is listed as having soy?
Found under: U.S. Allergy and Sensitivity Information January 2019
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!
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.