Subway Calorie Calculator
Build any 6-inch sub, footlong, wrap, or salad and see calories, protein, carbs, and fat as you add each ingredient. Unofficial, based on Subway's publicly published nutrition data.
Not affiliated with Subway IP LLC. For official values, see subway.com nutrition.
Build your order
Popular Subway orders, calculated
| Order | Cal | P | C | F |
|---|---|---|---|---|
| 6" Turkey Breast on 9-grain, veggies, no cheese, no sauce | 280 | 18 | 46 | 3 |
| 6" Rotisserie Chicken, provolone, veggies, mustard | 380 | 32 | 46 | 9 |
| Footlong Italian B.M.T. w/ provolone, veggies, mayo | 880 | 38 | 94 | 38 |
| Footlong Meatball Marinara w/ provolone | 960 | 42 | 112 | 36 |
| Footlong Steak & Cheese, mayo, veggies | 820 | 48 | 82 | 32 |
| Footlong Chicken Bacon Ranch, cheese | 1020 | 62 | 86 | 48 |
| Turkey wrap (spinach tortilla), veggies, mustard | 340 | 22 | 52 | 6 |
| Turkey salad bowl w/ veggies, oil & vinegar | 160 | 18 | 12 | 5 |
High-protein Subway hacks
- Double meat on a salad base. Double rotisserie chicken + veggies + mustard = 50+ g protein, ~280 kcal. Best protein-per-calorie option on the menu.
- Skip cheese for the cleanest cut. Saves 40–60 kcal and 4–5 g fat per sub. Cheese also has more sodium than you'd guess (~150 mg per slice).
- Mustard, vinegar, or sweet onion = nearly free. 5–40 kcal per serving. Mayo and ranch are the calorie traps (110 kcal each on a 6").
- Veggies are truly free. Load up — lettuce, spinach, tomato, cucumber, onion, bell peppers, pickles, olives. Combined they add ~30 kcal and meaningful volume.
- 9-grain wheat > flatbread. Lower calories per inch, more fiber. Flatbread costs ~80 kcal more for the same sandwich.
How this calculator works
Each item uses Subway's standard 6-inch portion. The "size" toggle doubles meat/bread/cheese for footlong, and zeroes out bread for the salad bowl. Sauces use Subway's standard 1 tbsp serving (actual squirts vary ±50%).
The biggest source of error in any restaurant sub calculator is sauce volume — bread saturation can double the sauce hitting your sandwich without anyone noticing. Use this for planning; for precise tracking, ask for sauce on the side.
Related: calorie calculator, Chipotle macros, Starbucks calories, high-protein foods.
Every Subway bread option, ranked by macros
Bread is the single biggest calorie source in a Subway sandwich — usually 35–50% of the total. Picking the right one is often a bigger lever than swapping protein. For a 6-inch portion:
| Bread | Cal | P/C/F | Notes |
|---|---|---|---|
| Italian (white) | 170 | 7 / 33 / 2 | Lowest calorie. Least fiber. |
| 9-Grain Wheat | 180 | 7 / 35 / 2 | Best balance: ~3 g fiber. |
| Multigrain Hearty | 200 | 8 / 38 / 2 | More fiber, ~10% more calories. |
| Italian Herbs & Cheese | 230 | 10 / 33 / 7 | Adds ~60 kcal and 5 g fat in the bread itself. |
| Flatbread | 230 | 7 / 35 / 7 | Higher fat, same carbs as 9-grain. |
| Spinach Wrap | 290 | 8 / 48 / 7 | Most calorie-dense — surprising for a "healthy" option. |
| Tomato Basil Wrap | 300 | 8 / 50 / 7 | Highest. Larger surface area than bread. |
Counterintuitive finding: wraps are higher calorie than any standard bread. The flour tortilla is denser and larger than a 6-inch bun. If you switched to wraps thinking they were the "healthy" choice, you've been making the sandwich worse, not better. The "salad bowl" (no bread, no wrap) is the only true low-carb option — it drops 170–290 kcal in one swap.
Sodium at Subway: which subs cross the daily limit
Subway has had a sodium problem for years, and the marketing rarely mentions it. The AHA daily limit is 2,300 mg. Several footlongs exceed it in a single sandwich:
- Italian B.M.T. (footlong): ~2,300 mg sodium. Salami + pepperoni + ham + cheese is the worst offender on the menu.
- Meatball Marinara (footlong): ~2,000 mg. Marinara sauce + meatballs + cheese stack quickly.
- Spicy Italian (footlong): ~2,400 mg. Highest sodium sandwich on the menu.
- Cold Cut Combo: ~1,600 mg. Better than the B.M.T. but still a heavy load.
- Turkey Breast (footlong): ~1,000 mg. Among the lowest. Add cheese (+150) and mayo (+90).
- Veggie Delite (footlong): ~500 mg. Lowest sodium full-size option.
For context: a typical adult eats roughly 3,400 mg sodium per day in the US — already 50% over the recommended limit. A high-sodium Subway sandwich can push a single meal to 70% of the daily limit before you've added chips or a side. If you eat Subway regularly and care about blood pressure or cardiovascular health, the protein choice matters more than the bread choice.
Footlong-as-two-meals: a splitting strategy
A footlong is roughly $2–3 more than a 6-inch but contains twice the food. For people tracking macros, the math favors splitting it across two meals:
- Cost per protein gram: A footlong turkey sub costs roughly 40% less per gram of protein than a 6-inch.
- Macro distribution: A footlong at ~700 kcal becomes two ~350-kcal meals. Easier to fit into most daily targets than a single big meal.
- Storage practicality: Footlong subs hold up to 24 hours refrigerated if the bread doesn't get soggy. Sauce on the side helps. Wrap each half separately.
Where it fails: meatball, tuna, and any sauce-heavy sub. The bread gets soggy within hours. Drier subs (turkey, ham, chicken with mustard or vinegar) split well.
Why sauces are the hardest part to track
Subway's official nutrition data uses a "1 tablespoon" sauce serving — about 14 ml. In practice, sauce dispensing varies wildly by employee, location, and day. Independent measurements consistently find:
- Single squirt: 1–2 tablespoons depending on bottle pressure and squeeze duration. Sometimes the listed serving, often double.
- "Light" sauce: Roughly half the standard squirt — closest to the listed serving.
- "Extra" sauce: 3–5 tablespoons. Mayo and ranch at "extra" can add 250+ kcal to a sandwich, more than doubling a turkey sub's calorie count.
- Multiple sauces: Standard practice is one full squirt of each, which compounds. Three sauces = potentially 300 kcal in dressings alone.
If you're tracking precisely, the easiest fix is asking for sauce on the side. The accuracy gain is significant — sauce variance is the single biggest source of tracking error at Subway, larger than meat scoop variance or bread density. For everyday tracking, assume your real sauce intake is 1.5–2× what the nutrition data suggests and aim for fewer, lighter sauces.