Restaurants

SubwayMenu Calories & Nutrition

Subway is one of the most-tracked fast-food chains because almost every order is customized, which makes the menu numbers a starting point rather than a final answer. Published values are for the standard build on 9-Grain Wheat bread with the default cheese and veggies but no sauce or extras. Once you add sauces, swap to a different bread, or order a footlong, the calories move quickly — so the trick is to anchor on the 6-inch standard build and adjust from there.

How to track Subway accurately

  • Subway's published numbers are for the standard 6-inch build on 9-Grain Wheat with cheese and standard veggies but WITHOUT sauce. Sauces are logged separately: mayo adds about 100 calories, ranch ~110, while mustard, vinegar, and sweet onion sauce add 5-40.
  • A footlong is essentially two 6-inch sandwiches — double the 6-inch numbers to estimate it. Subway's own footlong figures are usually within 10-20 calories of exactly 2x.
  • Bread is a big lever: Italian (white) and 9-Grain Wheat are the lightest at ~190 kcal for a 6-inch, while flatbread and Italian Herb & Cheese add 30-60 calories. The Hearty Multigrain and cheese-topped breads sit at the higher end.
  • Veggies are basically free — load up lettuce, tomato, onion, peppers, and cucumber for volume without meaningfully changing the calorie count. Cheese adds about 40-50 calories for the standard two triangles.
  • Toasting doesn't change calories, but adding bacon (+45 per 6-inch), extra cheese, or double meat does. If you order a salad or 'No Bready Bowl,' you're swapping the ~190-calorie bread for more protein and veggies.

6-inch Subs

ItemCaloriesProteinCarbsFat
Oven Roasted Turkey (6-inch)27019g41g4.5g
Italian B.M.T. (6-inch)38019g42g16g
Meatball Marinara (6-inch)48021g59g18g
Tuna (6-inch)48020g40g25g
Steak & Cheese (6-inch)36026g42g10g
Sweet Onion Chicken Teriyaki (6-inch)37025g55g5g
Veggie Delite (6-inch)2309g40g3.5g
Spicy Italian (6-inch)43017g41g23g
Cold Cut Combo (6-inch)34018g42g11g
Chicken & Bacon Ranch (6-inch)54036g43g25g
Black Forest Ham (6-inch)28018g42g5g
Oven Roasted Chicken (6-inch)32027g42g6g
Buffalo Chicken (6-inch)40028g43g14g

Footlong Subs

ItemCaloriesProteinCarbsFat
Oven Roasted Turkey (Footlong)54038g82g9g
Italian B.M.T. (Footlong)76038g84g32g
Meatball Marinara (Footlong)96042g118g36g
Tuna (Footlong)96040g80g50g

Cookies & Sides

ItemCaloriesProteinCarbsFat
Chocolate Chip Cookie2002g30g9g
Double Chocolate Cookie2102g30g10g
Oatmeal Raisin Cookie2003g30g8g
White Chip Macadamia Nut Cookie2202g29g11g
Raspberry Cheesecake Cookie2102g30g10g

Salads & Bowls

ItemCaloriesProteinCarbsFat
Oven Roasted Turkey No Bready Bowl24028g14g9g
Grilled Chicken Salad23028g11g9g
Italian B.M.T. Salad29016g12g21g

Breakfast

ItemCaloriesProteinCarbsFat
Bacon, Egg & Cheese (6-inch)42022g43g18g
Black Forest Ham, Egg & Cheese (6-inch)39023g44g14g

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Frequently Asked Questions

How many calories are in a 6-inch Subway turkey sub?
A 6-inch Oven Roasted Turkey on 9-Grain Wheat with cheese and standard veggies but no sauce is about 270 calories, with roughly 19g protein, 41g carbs, and 4.5g fat. Adding a footlong doubles it to about 540, and a tablespoon of mayo adds roughly 100 calories.
What is the lowest-calorie sandwich at Subway?
The 6-inch Veggie Delite is the lightest sub at about 230 calories (with cheese, no sauce). Among meat options, the Oven Roasted Turkey and Black Forest Ham 6-inch subs are about 270-280 calories before sauce.
How many calories are in a footlong Subway sandwich?
A footlong is roughly double the 6-inch: a footlong Oven Roasted Turkey is about 540 calories and a footlong Italian B.M.T. is about 760 — both before sauce. The Meatball Marinara footlong is one of the highest at around 960 calories.
Do Subway calorie counts include sauce and cheese?
The standard published numbers include cheese and standard veggies but NOT sauce. You'll need to add sauce separately — mayonnaise adds about 100 calories per 6-inch, ranch about 110, and lighter options like mustard, sweet onion, or red wine vinegar add only 5-40.