Subway Calorie Calculator

A 6-inch oven-roasted turkey on Hearty Multigrain with veggies and mustard is about 260 calories. Bread is the biggest single line (190–240 calories per 6-inch), and a footlong doubles everything except the wrap.

36 Subway items · tap + to add · / to filter · share any order as a link

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Bread

Artisan Italian (white)200 kcal · P 7 · C 38 · F 2 · 6-inch
Hearty Multigrain190 kcal · P 8 · C 36 · F 2 · 6-inch
Italian Herbs & Cheese240 kcal · P 9 · C 39 · F 5 · 6-inch
Artisan Flatbread220 kcal · P 7 · C 37 · F 5 · 6-inch
Spinach wrap290 kcal · P 8 · C 48 · F 8 · 1 wrap (not doubled)

Protein

Oven-roasted turkey50 kcal · P 9 · C 2 · F 1 · 6-inch portion
Black Forest ham60 kcal · P 8 · C 2 · F 2 · 6-inch portion
Rotisserie-style chicken90 kcal · P 18 · C 0 · F 2 · 6-inch portion
Grilled chicken80 kcal · P 16 · C 1 · F 2 · 6-inch portion
Steak110 kcal · P 16 · C 3 · F 4 · 6-inch portion
Tuna (with mayo)250 kcal · P 12 · C 0 · F 22 · 6-inch portion
Meatballs in marinara260 kcal · P 13 · C 16 · F 16 · 6-inch portion
Italian B.M.T. meats180 kcal · P 11 · C 2 · F 14 · 6-inch portion
Bacon80 kcal · P 6 · C 0 · F 6 · 2 strips
Veggie patty180 kcal · P 13 · C 16 · F 6 · 1 patty

Cheese

American cheese40 kcal · P 2 · C 1 · F 3.5 · 2 half-slices
Provolone50 kcal · P 4 · C 0 · F 4 · 2 half-slices
Pepper Jack50 kcal · P 3 · C 0 · F 4 · 2 half-slices
Fresh mozzarella60 kcal · P 4 · C 1 · F 4.5 · 6-inch portion

Veggies

Near-zero calories; watch sodium on pickles, olives and jalapeños.

Lettuce5 kcal · P 0 · C 1 · F 0
Tomatoes5 kcal · P 0 · C 1 · F 0
Cucumbers0 kcal · P 0 · C 0 · F 0
Spinach0 kcal · P 0 · C 0 · F 0
Red onions5 kcal · P 0 · C 1 · F 0
Green peppers0 kcal · P 0 · C 0 · F 0
Pickles0 kcal · P 0 · C 0 · F 0
Black olives5 kcal · P 0 · C 0 · F 0.5
Jalapeños0 kcal · P 0 · C 0 · F 0
Avocado60 kcal · P 1 · C 3 · F 5

Sauces

Mayonnaise100 kcal · P 0 · C 0 · F 11
Baja Chipotle90 kcal · P 0 · C 1 · F 9
Honey Mustard50 kcal · P 0 · C 11 · F 0
Sweet Onion Teriyaki40 kcal · P 0 · C 9 · F 0
Peppercorn Ranch100 kcal · P 0 · C 1 · F 11
Yellow mustard5 kcal · P 0 · C 0 · F 0
Oil & red wine vinegar45 kcal · P 0 · C 0 · F 5

Source: Subway US nutrition information, 6-inch portions (footlong = 2×).

Choose your bread and fillings for a 6-inch sub, then flip the size switch to see the footlong. Veggies are counted too, because pickles and olives add sodium even when they add almost no calories.

Subway nutrition facts: every item

Calories, protein, carbs, fat and sodium for each Subway item in this calculator, per standard serving. Sort to find the lowest-calorie or highest-protein pick.

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Subway nutrition facts per standard serving
Item	Calories	Protein	Carbs	Fat	Sodium	g protein / 100 kcal
Artisan Italian (white) Bread · 6-inch	200	7 g	38 g	2 g	370 mg	3.5
Hearty Multigrain Bread · 6-inch	190	8 g	36 g	2 g	290 mg	4.2
Italian Herbs & Cheese Bread · 6-inch	240	9 g	39 g	5 g	520 mg	3.8
Artisan Flatbread Bread · 6-inch	220	7 g	37 g	5 g	390 mg	3.2
Spinach wrap Bread · 1 wrap (not doubled)	290	8 g	48 g	8 g	740 mg	2.8
Oven-roasted turkey Protein · 6-inch portion	50	9 g	2 g	1 g	480 mg	18.0
Black Forest ham Protein · 6-inch portion	60	8 g	2 g	2 g	520 mg	13.3
Rotisserie-style chicken Protein · 6-inch portion	90	18 g	0 g	2 g	240 mg	20.0
Grilled chicken Protein · 6-inch portion	80	16 g	1 g	2 g	400 mg	20.0
Steak Protein · 6-inch portion	110	16 g	3 g	4 g	500 mg	14.5
Tuna (with mayo) Protein · 6-inch portion	250	12 g	0 g	22 g	250 mg	4.8
Meatballs in marinara Protein · 6-inch portion	260	13 g	16 g	16 g	790 mg	5.0
Italian B.M.T. meats Protein · 6-inch portion	180	11 g	2 g	14 g	800 mg	6.1
Bacon Protein · 2 strips	80	6 g	0 g	6 g	290 mg	7.5
Veggie patty Protein · 1 patty	180	13 g	16 g	6 g	470 mg	7.2
American cheese Cheese · 2 half-slices	40	2 g	1 g	3.5 g	200 mg	5.0
Provolone Cheese · 2 half-slices	50	4 g	0 g	4 g	125 mg	8.0
Pepper Jack Cheese · 2 half-slices	50	3 g	0 g	4 g	140 mg	6.0
Fresh mozzarella Cheese · 6-inch portion	60	4 g	1 g	4.5 g	90 mg	6.7
Lettuce Veggies	5	0 g	1 g	0 g	0 mg	0.0
Tomatoes Veggies	5	0 g	1 g	0 g	0 mg	0.0
Cucumbers Veggies	0	0 g	0 g	0 g	0 mg	0.0
Spinach Veggies	0	0 g	0 g	0 g	0 mg	0.0
Red onions Veggies	5	0 g	1 g	0 g	0 mg	0.0
Green peppers Veggies	0	0 g	0 g	0 g	0 mg	0.0
Pickles Veggies	0	0 g	0 g	0 g	200 mg	0.0
Black olives Veggies	5	0 g	0 g	0.5 g	70 mg	0.0
Jalapeños Veggies	0	0 g	0 g	0 g	110 mg	0.0
Avocado Veggies	60	1 g	3 g	5 g	0 mg	1.7
Mayonnaise Sauces	100	0 g	0 g	11 g	70 mg	0.0
Baja Chipotle Sauces	90	0 g	1 g	9 g	190 mg	0.0
Honey Mustard Sauces	50	0 g	11 g	0 g	150 mg	0.0
Sweet Onion Teriyaki Sauces	40	0 g	9 g	0 g	180 mg	0.0
Peppercorn Ranch Sauces	100	0 g	1 g	11 g	170 mg	0.0
Yellow mustard Sauces	5	0 g	0 g	0 g	115 mg	0.0
Oil & red wine vinegar Sauces	45	0 g	0 g	5 g	0 mg	0.0

Where the calories are at Subway

Sauce is where subs quietly gain weight: mayo and ranch each add 100 calories per 6-inch, mustard adds 5.
Tuna is 250 calories per 6-inch portion because it is mixed with mayo. Rotisserie chicken is 90 calories for more protein.
A footlong doubles everything on this page, including sodium. Two 6-inch halves over two meals is the same food.
Multigrain is the lowest-calorie, lowest-sodium bread; Italian Herbs & Cheese adds 50 calories and 150 mg sodium.

Why fat-heavy extras move the total so much is walked through in how restaurant calories add up.

Subway nutrition FAQ

How many calories are in a Subway footlong?

Exactly twice the 6-inch. A turkey footlong on multigrain with provolone, veggies and mustard is about 620 calories; an Italian B.M.T. footlong with provolone, veggies and oil and vinegar is about 990.

What is the lowest-calorie Subway sandwich?

Turkey or ham on Hearty Multigrain with veggies and mustard lands near 260 calories for a 6-inch. Skipping cheese and creamy sauces keeps it there.

Which Subway protein has the most protein per calorie?

Rotisserie-style chicken: 18 g of protein for 90 calories per 6-inch portion. Grilled chicken is close behind at 16 g for 80.

Is the wrap healthier than bread?

Not by calories. The spinach wrap is 290 calories and 740 mg of sodium on its own, more than a 6-inch of any bread here. It is served as one size, so it is not doubled for a footlong.

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