Subway Oxalate Guide

31 menu items analyzed for oxalate content

9 Safe14 Caution8 Avoid

These are estimates based on typical preparations and standard recipes. Actual oxalate values may vary based on specific preparations, seasonal ingredients, and regional menu differences. Always check with your server about specific ingredients.

Likely Safe Options

Low oxalate — generally kidney-friendly choices

Doritos Nacho Cheese

Likely Safe~0mg (0–1mg range)

Key Ingredients

corn 0.3mg

Apple Slices

Likely Safe~2mg (1–4mg range)

Key Ingredients

apples 2.4mg

Miss Vickie's Jalapeno

Likely Safe~6mg (3–8mg range)

Key Ingredients

potatoes 5.3mgjalapeno pepper 0.1mg

Baked Lay's Chips

Likely Safe~6mg (4–9mg range)

Key Ingredients

potatoes 5.8mg

Sun Chips Harvest Cheddar

Likely Safe~8mg (5–12mg range)

Key Ingredients

whole wheat 7.6mgcorn 0.1mg

Raspberry Cheesecake Cookie

Likely Safe~13mg (8–20mg range)

Key Ingredients

wheat flour 12.5mgraspberry 0.6mg

Oatmeal Raisin Cookie

Likely Safe~13mg (8–20mg range)

Key Ingredients

oats 10.0mgflour 1.9mgraisins 1.3mg

Chocolate Chip Cookie

Likely Safe~13mg (8–20mg range)

Key Ingredients

wheat flour 12.5mgsemi-sweet chocolate chips 0.8mg

White Chocolate Macadamia Cookie

Likely Safe~14mg (8–21mg range)

Key Ingredients

wheat flour 12.5mgmacadamia nuts 1.1mgwhite chocolate chips 0.2mg

Proceed with Caution

Moderate oxalate — pair with calcium-rich foods

Double Chocolate Cookie

Check Sides~25mg (15–38mg range)

Key Ingredients

cocoa powder 14.4mgwheat flour 10.0mgchocolate chips 0.9mg

Steak & Cheese

Check Sides~30mg (18–45mg range)

Key Ingredients

bread 25.9mggreen bell peppers 3.6mgonions 0.5mg

Meatball Marinara

Check Sides~36mg (22–55mg range)

Key Ingredients

bread 25.9mgmarinara sauce 6.4mgtomatoes 3.6mggarlic 0.3mgbasil 0.2mg

Turkey Breast

Check Sides~37mg (22–56mg range)

Key Ingredients

bread 25.9mglettuce 8.0mgtomatoes 2.7mgonions 0.3mg

Subway Club

Check Sides~37mg (22–56mg range)

Key Ingredients

bread 25.9mglettuce 8.0mgtomatoes 2.7mgonions 0.3mg

Cold Cut Combo

Check Sides~37mg (22–56mg range)

Key Ingredients

bread 25.9mglettuce 8.0mgtomatoes 2.7mgonions 0.3mg

Tuna

Check Sides~37mg (22–56mg range)

Key Ingredients

bread 25.9mglettuce 8.0mgtomatoes 2.7mgonions 0.3mg

Black Forest Ham

Check Sides~37mg (22–56mg range)

Key Ingredients

bread 25.9mglettuce 8.0mgtomatoes 2.7mgonions 0.3mg

Chicken Teriyaki

Check Sides~38mg (23–56mg range)

Key Ingredients

bread 25.9mglettuce 8.0mgtomatoes 1.8mgteriyaki sauce 1.2mgonions 0.7mg

Buffalo Chicken

Check Sides~39mg (23–58mg range)

Key Ingredients

bread 35.6mghot pepper sauce 2.0mgvinegar 0.6mgranch dressing 0.6mggarlic 0.1mg

Chicken & Bacon Ranch

Check Sides~40mg (24–60mg range)

Key Ingredients

bread 35.6mgonion powder 3.7mgranch dressing 0.8mggarlic 0.1mg

Italian B.M.T.

Check Sides~41mg (24–61mg range)

Key Ingredients

bread 25.9mglettuce 8.0mgGenoa salami 3.0mgtomatoes 2.7mgspicy pepperoni 0.5mg

Veggie Delite

Check Sides~46mg (27–68mg range)

Key Ingredients

bread 25.9mglettuce 13.4mgtomatoes 3.6mgbell peppers 2.0mgonions 0.4mg

The Philly

Check Sides~47mg (28–70mg range)

Key Ingredients

bread 35.6mggreen pepper 8.6mgsteak 1.7mgonion 0.6mg

Best to Avoid

High oxalate — consider safer alternatives

Baja Chicken & Bacon

High Risk~83mg (50–124mg range)

Key Ingredients

pepper jack cheese 44.9mgbread 35.6mgblack peppercorns 1.1mgpeppercorn ranch dressing 0.8mggarlic 0.1mg

Turkey Breast Salad

Choose Another~403mg (242–605mg range)

Key Ingredients

spinach 388.0mgmixed greens 6.4mgtomato 4.7mggreen pepper 3.8mgonion 0.3mg

Veggie Delite Salad

Choose Another~415mg (249–623mg range)

Key Ingredients

spinach 388.0mgtomato 7.5mgolive 6.9mgmixed greens 6.4mggreen pepper 5.7mg

Steak & Cheese Salad

Choose Another~419mg (168–838mg range)

Key Ingredients

spinach 388.0mgcheese 22.8mgmixed greens 6.4mgsteak 1.6mg

Chicken Teriyaki Salad

Choose Another~816mg (490–1224mg range)

Key Ingredients

spinach 776.0mgginger 28.8mgmixed greens 8.0mgsoy sauce 3.0mggarlic 0.2mg

Chicken & Bacon Ranch Wrap

Choose Another~825mg (495–1238mg range)

Key Ingredients

spinach wrap 679.0mgspinach 145.5mgranch dressing 0.7mggarlic 0.1mg

Turkey Breast Wrap

Choose Another~839mg (504–1259mg range)

Key Ingredients

spinach wrap 679.0mgspinach 145.5mgtomato 7.5mglettuce 6.7mgbasil 0.2mg

Steak & Cheese Wrap

Choose Another~849mg (340–1698mg range)

Key Ingredients

spinach wrap 679.0mgspinach 145.5mgcheese 22.8mgsteak 1.7mg

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