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Published on June 24th, 2011 | by Becky Striepe

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What’s in Subway Avocado?






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On a recent road trip, I noticed that Subway is now offering avocado puree as a sandwich topping.

I know, I know. Subway isn’t exactly in line with our mission here at Eat Drink Better. Their produce is not organic, and their breads contain high fructose corn syrup along with other genetically modified, processed ingredients. For a vegan on a road trip, though, it’s one of the few inexpensive options when you’re sick of the PBJ and hummus that’s in the cooler.

An avocado option would really turn a veggie sub into a more filling sandwich, but I was wary, since fast food joints love additives that often include animal ingredients. When I got home from my trip, I checked it out on Subway’s website, and lo and behold: the avocado is just….avocado! Here’s a screenshot from their ingredients list (pdf):

subway avocadoI can’t say the same for the banana peppers, which are one of my favorite toppings! D’oh! If you’re looking for the rest of Subway’s nutritional information, you can find that here.

So, how do you guys feel about Subway and Subway avocado? I relegate it to road trip food, but I know some folks consider this particular chain a healthier choice for a cheap meal. Share your thoughts in the comments!

Image Credit: Creative Commons photo by turtlemom4bacon

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About the Author

My name is Becky Striepe (rhymes with “sleepy”), and I am a crafts and food writer from Atlanta, Georgia with a passion for making our planet a healthier, happier, and more compassionate place to live. My mission is to make vegan food and crafts accessible to everyone!. If you like my work, you can also find me on Twitter, Facebook, and .



  • http://www.cleantechnica.com Zach

    interesting :D i have to admit, i’ll eat at Subway from time to time. tho, think i will avoid the banana peppers from now on :D

  • http://Web sandra

    bummer! i just look at the ingredients list, scary. i eat there, too once in awhile, but i will cut it out now.

  • Jeannie Moulton

    They used to offer avocade puree when I lived in Arizona, but I couldn’t get it anywhere else. It definitely made the sandwich much more satisfying. Not that I do US roadtrips anymore, but I’m glad to see it’s everywhere now.

    I always laugh a bit when I go there and ask for the veggie, no cheese and get a really strange look…

    • http://importantmedia.org/members/beckyanne/ Becky Striepe

      haha same here! It’s as if I did not order a sandwich at all.

  • http://www.thecasualvegan.com Greg

    Don’t let the ingredients list fool you. I don’t know how it’s possible but subway manages to screw up my favorite food. The “puree” is gross.

    I didn’t even think about the peppers. *sigh* For once I’d love to see a food company that didn’t poison it’s customers.

    • http://importantmedia.org/members/beckyanne/ Becky Striepe

      What a bummer! I was looking forward to a semi-decadent sandwich next time we were on the road.

  • http://Web Danny

    I had no idea that their ingredients were so bad with the high fructose corn syrup and other scary ingredients. I have always depended on them for a veggie sandwich while on road trips as what I thought was a healthy meal. I would prefer slices of real avocado on my sandwich. I still will stop there if no other option is available on road trips.

    Thanks for publishing their ingredients.

  • http://Web Bronacos

    I think if we want restaurant chains to serve fresh food we have to ask them to do so every time we order! Want fresh sliced avos? Ask. Want non-chemical peppers. Ask. We all need to be more vocal, one voice at a time and we make a change. Admittedly slowly, but still! Now with social media we have a stronger voice, i’m off to subway’s Facebook page to ask!

  • http://Web Luna

    Thank you for this! This is the only place on the web I’ve seen that lists the ingredients for the avocado. For some reason I got an aftertaste of mayonnaise when I was nearly done with my sub and I got a bit weirded out, wondering what else was in the puree.

  • http://Web Matt

    Hmmm…I had a Veggie Delite today with the “avocado” added, and was very suspicious when it looked and tasted like guacamole with filler (I agree about the mayonnaise aftertaste!). Is there any way to find out whether it’s really 100% avocado? Can they guarantee no additives or filler?

    • http://importantmedia.org/members/beckyanne/ Becky Striepe

      That’s a good question, and I’m not sure! I think they do have to be truthful in their ingredients list, especially with something like mayo, since some people are allergic to eggs.

  • http://Web Sandra

    I just tried it. I wish I hadn’t. I love, love, love avocado so even though I hadn’t eaten at Subway in a long time, I went there for lunch today in order to try their avocado. The puree had a bitter aftertaste and just overall didn’t taste very fresh. I know…. I know….. I should have known better.

  • Njguy

    Wawa avacado is also 100% pure

  • John Farthing

    EDB is a crucial resource for me. I’m a big fan of EDB–and of Becky Striepe’s work. So it was disappointing to me to find a glaring factual inaccuracy in this article. She states that Subway’s breads “contain high fructose corn syrup.” The link that she provides to support that claim (ingredients list pdf) makes it clear, however, that there is no high fructose corn syrup in any of Subway’s breads. One is left wondering whether Ms Striepe actually looked at the information contained in the list that she provided.

    • Joshua Mark Voss

      There’s no way to tell. If the FDA can list MSG as having 50 different aliases in ingredient lists whose to say Subway isn’t a part of the scheme as well? You know they are.

    • Rachel Bennett

      actually, Subway bread USED to have high fructose corn syrup, but removed high-fructose corn syrup from its bread. they also reduced sodium levels over the years and have now also phased out the notorious azodicarbonamide. they are good at quickly changing recipes in order to keep the masses happy.

  • Lisa

    I am so happy to see that avocado is just avocado! I just swapped the tomato sauce on a Flatizza for avocado for fear of the sugars, etc. likely in the sauce…but then worried about what was in the avocado. Thanks for checking it out!

    • Rachel Bennett

      It is’nt!! AVOCADO PUREE: Avocado pulp, water. ascorbic acid.

      • http://glueandglitter.com/main Becky Striepe

        Yeah, they’ve changed things since this article was written in 2011 unfortunately. :(

      • Whatever

        purées are a liquid form if an ingredient doesn’t make it any less the product.

        • Rachel Bennett

          The water and ascorbic acid are what make it not 100% avocado. it is watered down and has an additive. the place where it says AVOCADO PUREE was pasted from the subway site, and is what they call it. A puree in its true use generally consists of ONLY the ingredient, but they have added water to add volume(so it costs them less to give to a consumer) as well as the additive (which im sure is to preserve the color, since their “Avocado puree” doesn’t oxidize like it would if it had no additives.)

  • Daniel

    not anymore.. now the pdf says, AVOCADO PUREE Avocado pulp, water. ascorbic acid.
    and you can tell… its runny, almost slimy and very bland in flavor now… it also comes out of a can.

    • Jeanine

      Asorbic acid is vitamin C a naturally occurring ORGANIC compound aka it’s like if u put lemon juice on a cut avacodo at home it doesn’t turn brown.

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