free calculatorSubway’s own nutrition data

Subway Calorie & Nutrition Calculator: Build Your Sub

Short answer

Subway publishes nutrition for each part of a 6-inch sub and says to double it for a footlong. A 6-inch Oven-Roasted Turkey on Hearty Multigrain with provolone, lettuce, tomatoes, onions and cucumbers is about 345 calories, 26 g of protein and 1,020 mg of sodium; as a footlong it is about 690 calories. Add mayonnaise and the 6-inch rises to about 445.

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A Subway sub has no single calorie number because you build it. The bread sets the floor at 200–250 calories for a 6-inch, the protein adds anything from 50 to 320, and the sauce can add another 100 without changing how the sandwich looks.

Source: Subway’s printed U.S. Nutrition Information (October 2026), cross-checked against the per-ingredient values in Subway’s own online ordering system. Checked 28 October 2026.

Popular Subway orders

6-inch turkey, multigrain, provolone345kcal26 g protein
Same sub as a footlong690kcal52 g protein
6-inch meatball, Italian Herbs & Cheese, provolone590kcal28 g protein
Buffalo Chicken protein bowl380kcal35 g protein

Build your own order ↓

Subway calorie calculator

Pick your bread, protein, cheese, vegetables and sauces below and the calculator adds up Subway’s own figures as you go. Switch to footlong and every component doubles, exactly as Subway’s nutrition guide says it should. Choose 6-inch or footlong, then build. Calories next to each option are for the size you have selected. Wraps and protein bowls are listed as Subway’s finished items.

Your order345 kcal · 26 g protein

Order

Breadpick one · kcal each

Proteinone or none · kcal each

Cheeseone or none · kcal each

Extrasany · kcal each

Vegetablesany · kcal each

Saucesany · kcal each

Seasoningsany · kcal each

345 kcal. Log it before you forget what was in it.

Snap a photo of your Subway order — Hearty Multigrain, Oven-Roasted Turkey, Provolone and 4 more — and SlimAI turns it into an editable list of components that counts against your daily target.

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Where the calories in a Subway sub come from

Bread is the biggest single line: 200 calories for a 6-inch Hearty Multigrain up to 250 for Italian Herbs & Cheese. Protein varies far more — 50 calories of oven-roasted turkey against 250 for tuna or meatballs and 320 for pastrami.

Cheese adds 80–110 calories. Vegetables add almost nothing, which is why piling them on is the easiest way to make a 6-inch more filling. Sauces are where totals drift: mayonnaise is 100 calories per 6-inch, Peppercorn Ranch and Roasted Garlic Aioli 80 each, while yellow mustard is 10 and red wine vinegar is zero.

Footlong, wrap or protein bowl

A footlong is exactly two 6-inch servings in Subway’s data, so every number doubles. A wrap replaces the bread rather than adding to it but carries a footlong’s worth of protein, which is why Subway’s finished wraps start at 400 calories for the Veggie Delite and run past 600 for most meats.

Protein bowls skip the bread entirely and are listed as Subway builds them by default. The Buffalo Chicken bowl is 380 calories with 35 g of protein and the Subway Club bowl 410 with 45 g, while the 5 Meat Italian bowl reaches 930. Extra cheese or sauce on a bowl adds the same calories it would on a sub.

Sodium is the number to watch

Subway’s cured meats, cheeses and sauces are salty. The 6-inch turkey sub above carries 1,020 mg of sodium, and the footlong 2,040 mg — close to the 2,300 mg daily limit in the US Dietary Guidelines from one sandwich.

If sodium matters to you, the biggest levers are the protein (turkey and ham run 450–490 mg per 6-inch, grilled chicken 210 mg), the cheese (American is 420 mg, provolone 220 mg) and pickles, jalapeños and salt, which add up faster than they look.

Subway nutrition facts, item by item

Every figure the calculator uses, grouped the way Subway’s menu is. Open a group to see it.

Subway bread nutrition5 items

Bread	Serving	Calories	Protein	Carbs	Fat	Sodium
Artisan Italian	6-inch (71 g)	210	8 g	39 g	2 g	380 mg
Hearty Multigrain	6-inch (71 g)	200	9 g	36 g	3 g	350 mg
Italian Herbs & Cheese	6-inch (82 g)	250	10 g	42 g	5 g	580 mg
Jalapeño Cheddar	6-inch (82 g)	240	9 g	39 g	5 g	500 mg
Artisan Flatbread	6-inch (78 g)	220	6 g	39 g	4 g	380 mg

Subway protein nutrition15 items

Protein	Serving	Calories	Protein	Carbs	Fat	Sodium
Grilled Chicken	6-inch portion (71 g)	80	16 g	1 g	2 g	210 mg
Sweet Onion Teriyaki Glazed Chicken	6-inch portion (85 g)	110	16 g	9 g	2 g	350 mg
Rotisserie-Style Chicken	6-inch portion (71 g)	90	15 g	0 g	4 g	400 mg
Steak	6-inch portion (71 g), no cheese	110	17 g	2 g	5 g	450 mg
Oven-Roasted Turkey	6-inch portion (57 g)	50	11 g	1 g	0 g	450 mg
Black Forest Ham	6-inch portion (57 g)	70	10 g	2 g	2 g	490 mg
Roast Beef	6-inch portion (71 g)	80	15 g	2 g	2 g	420 mg
Tuna	6-inch portion (74 g)	250	12 g	0 g	23 g	310 mg
Meatballs	6-inch portion (136 g)	250	12 g	13 g	17 g	700 mg
Cold Cut Combo Meats	6-inch portion (64 g)	110	9 g	1 g	8 g	620 mg
All-American Club Meats (ham, turkey, bacon)	6-inch portion (72 g)	140	15 g	2 g	7 g	650 mg
Subway Club Meats (turkey, ham, roast beef)	6-inch portion (92 g)	100	17 g	3 g	3 g	690 mg
Pastrami	6-inch portion (113 g)	320	15 g	2 g	29 g	850 mg
Veggie Patty	6-inch portion (85 g)	170	6 g	17 g	9 g	320 mg
Egg Patty	6-inch portion (85 g)	180	10 g	2 g	15 g	220 mg

Subway cheese nutrition4 items

Cheese	Serving	Calories	Protein	Carbs	Fat	Sodium
American	6-inch portion (23 g)	80	4 g	1 g	7 g	420 mg
Monterey Cheddar (shredded)	6-inch portion (28 g)	110	7 g	1 g	9 g	170 mg
Pepperjack	6-inch portion (28 g)	100	5 g	1 g	8 g	480 mg
Provolone	6-inch portion (25 g)	90	6 g	1 g	7 g	220 mg

Subway extras nutrition5 items

Extras	Serving	Calories	Protein	Carbs	Fat	Sodium
Bacon	2 strips (15 g)	80	5 g	1 g	6 g	170 mg
Pepperoni	3 slices (18 g)	80	3 g	1 g	7 g	290 mg
Genoa Salami	3 slices (18 g)	70	3 g	1 g	6 g	260 mg
Smashed Avocado	6-inch portion (35 g)	70	1 g	3 g	6 g	130 mg
Sliced Avocado	6-inch portion (28 g)	45	1 g	2 g	4 g	0 mg

Subway vegetables nutrition11 items

Vegetables	Serving	Calories	Carbs	Sodium
Lettuce	6-inch portion (21 g)	0	0 g	0 mg
Baby Spinach	6-inch portion (7 g)	0	0 g	5 mg
Tomatoes	3 wheels (35 g)	5	1 g	0 mg
Cucumbers	3 slices (14 g)	0	1 g	0 mg
Green Peppers	3 strips (7 g)	0	0 g	0 mg
Onions	6-inch portion (7 g)	0	1 g	0 mg
Black Olives	3 rings (3 g)	0	0 g	20 mg
Pickles	3 chips (12 g)	0	0 g	160 mg
Jalapeños	3 rings (4 g)	0	0 g	70 mg
Banana Peppers	3 rings (4 g)	0	0 g	65 mg
Green Chiles	6-inch portion (14 g)	5	1 g	95 mg

Subway sauces nutrition14 items

Sauces	Serving	Calories	Carbs	Fat	Sodium
Baja Chipotle	6-inch portion (14 g)	70	1 g	7 g	125 mg
Honey Mustard	6-inch portion (14 g)	60	3 g	5 g	125 mg
Hot Honey	6-inch portion (14 g)	30	8 g	0 g	120 mg
Mayonnaise	6-inch portion (14 g)	100	0 g	11 g	65 mg
Yellow Mustard	6-inch portion (14 g)	10	1 g	1 g	170 mg
Olive Oil Blend	6-inch portion (5 g)	45	0 g	5 g	0 mg
Red Wine Vinegar	6-inch portion (4 g)	0	0 g	0 g	0 mg
MVP Parmesan Vinaigrette	6-inch portion (14 g)	60	1 g	6 g	140 mg
Peppercorn Ranch	6-inch portion (14 g)	80	1 g	8 g	100 mg
Roasted Garlic Aioli	6-inch portion (14 g)	80	1 g	9 g	150 mg
Sweet Onion Teriyaki	6-inch portion (14 g)	30	7 g	0 g	130 mg
BBQ Sauce	6-inch portion (14 g)	25	6 g	0 g	115 mg
Frank’s RedHot Buffalo Sauce	6-inch portion (14 g)	0	1 g	0 g	440 mg
Giardiniera	6-inch portion (28 g)	80	1 g	9 g	340 mg

Subway seasonings nutrition4 items

Seasonings	Serving	Calories	Sodium
Salt	6-inch portion	0	160 mg
Black Pepper	6-inch portion	0	0 mg
Oregano	6-inch portion	0	0 mg
Parmesan (grated)	6-inch portion (1 g)	5	25 mg

Subway wraps (whole) nutrition26 items

Wraps (whole)	Serving	Calories	Protein	Carbs	Fat	Sodium
Steak Philly	whole wrap (295 g)	710	46 g	56 g	35 g	1,970 mg
Chipotle Philly	whole wrap (300 g)	700	47 g	56 g	32 g	2,090 mg
Steak & Bacon	whole wrap (330 g)	880	58 g	58 g	46 g	2,100 mg
Grilled Chicken	whole wrap (349 g)	680	48 g	55 g	31 g	1,240 mg
Chicken & Bacon Ranch	whole wrap (379 g)	840	55 g	57 g	45 g	1,990 mg
Honey Mustard Chicken	whole wrap (361 g)	670	45 g	58 g	29 g	1,830 mg
Sweet Onion Chicken Teriyaki	whole wrap (372 g)	630	44 g	77 g	18 g	1,830 mg
B.M.T.	whole wrap (332 g)	870	38 g	58 g	54 g	2,470 mg
Spicy Italian	whole wrap (326 g)	1,010	37 g	58 g	70 g	2,780 mg
5 Meat Italian	whole wrap (459 g)	1,000	65 g	61 g	56 g	3,350 mg
Meatball Marinara	whole wrap (401 g)	890	39 g	76 g	50 g	2,230 mg
Meatball Pepperoni	whole wrap (436 g)	1,050	45 g	77 g	64 g	2,820 mg
Oven-Roasted Turkey	whole wrap (318 g)	610	37 g	54 g	28 g	1,780 mg
Black Forest Ham	whole wrap (318 g)	630	35 g	58 g	30 g	1,850 mg
Roast Beef	whole wrap (346 g)	670	46 g	58 g	29 g	1,720 mg
Cold Cut Combo	whole wrap (332 g)	720	33 g	55 g	42 g	2,110 mg
Tuna	whole wrap (339 g)	910	39 g	53 g	61 g	1,430 mg
Veggie Delite	whole wrap (219 g)	400	15 g	54 g	15 g	810 mg
All American Club	whole wrap (345 g)	770	43 g	58 g	41 g	2,360 mg
Subway Club	whole wrap (386 g)	700	48 g	59 g	31 g	2,440 mg
Big Hot Pastrami	whole wrap (377 g)	1,030	42 g	55 g	72 g	3,040 mg
B.L.T.	whole wrap (232 g)	730	29 g	54 g	44 g	1,340 mg
Buffalo Chicken	whole wrap (385 g)	640	45 g	58 g	26 g	2,580 mg
Turkey & Ham	whole wrap (318 g)	620	36 g	56 g	28 g	1,810 mg
Pizza Sub	whole wrap (240 g)	730	28 g	57 g	43 g	2,090 mg
Veggie Patty	whole wrap (379 g)	740	25 g	88 g	33 g	1,650 mg

Subway protein bowls nutrition25 items

Protein bowls	Serving	Calories	Protein	Carbs	Fat	Sodium
Steak Philly	whole bowl (403 g)	630	43 g	14 g	47 g	1,940 mg
Chipotle Philly	whole bowl (415 g)	600	46 g	15 g	41 g	2,170 mg
Steak & Bacon	whole bowl (430 g)	720	54 g	16 g	50 g	1,680 mg
Grilled Chicken	whole bowl (415 g)	620	48 g	11 g	44 g	950 mg
Chicken & Bacon Ranch	whole bowl (445 g)	760	55 g	14 g	55 g	1,740 mg
Honey Mustard Chicken	whole bowl (438 g)	570	45 g	18 g	36 g	1,770 mg
Sweet Onion Chicken Teriyaki	whole bowl (432 g)	470	42 g	40 g	18 g	1,850 mg
B.M.T.	whole bowl (394 g)	800	38 g	14 g	66 g	2,230 mg
Spicy Italian	whole bowl (389 g)	930	37 g	13 g	82 g	2,540 mg
5 Meat Italian	whole bowl (521 g)	930	65 g	17 g	68 g	3,110 mg
Meatball Marinara with MVP Parmesan Vinaigrette	whole bowl (541 g)	850	40 g	36 g	63 g	2,250 mg
Meatball Pepperoni with MVP Parmesan Vinaigrette	whole bowl (577 g)	1,010	46 g	38 g	77 g	2,830 mg
Oven-Roasted Turkey	whole bowl (380 g)	540	37 g	10 g	40 g	1,540 mg
Black Forest Ham	whole bowl (380 g)	560	35 g	13 g	41 g	1,610 mg
Roast Beef	whole bowl (408 g)	590	46 g	14 g	40 g	1,480 mg
Cold Cut Combo	whole bowl (394 g)	650	33 g	11 g	53 g	1,870 mg
Tuna	whole bowl (387 g)	730	39 g	9 g	61 g	1,120 mg
All American Club	whole bowl (405 g)	680	41 g	15 g	52 g	2,320 mg
Subway Club	whole bowl (418 g)	410	45 g	16 g	20 g	2,270 mg
Big Hot Pastrami	whole bowl (512 g)	870	40 g	15 g	73 g	3,270 mg
B.L.T.	whole bowl (276 g)	560	22 g	10 g	49 g	880 mg
Buffalo Chicken	whole bowl (414 g)	380	35 g	14 g	21 g	2,420 mg
Turkey & Ham	whole bowl (380 g)	540	36 g	12 g	40 g	1,570 mg
Pizza Sub	whole bowl (366 g)	580	29 g	17 g	44 g	1,910 mg
Veggie Patty	whole bowl (404 g)	540	22 g	44 g	33 g	1,540 mg

What is not on this page, and why

Subway publishes no combined meat row for the B.M.T., Spicy Italian or other multi-meat subs, and stacking the single meats overcounts them, so those subs cannot be built here — use a protein bowl or wrap figure instead. Double protein is left out because Subway’s own data is inconsistent for it, and a few items in Subway’s ordering system that are not yet in its printed guide are not included.

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FAQ

Still Wondering About SlimAI

How many calories are in a 6-inch Subway sub?

Usually 250–600, depending on what goes in it. A 6-inch turkey on Hearty Multigrain with vegetables and no cheese or sauce is about 255 calories; with provolone it is about 345; a 6-inch meatball on Italian Herbs & Cheese with provolone is about 590.

How many calories are in a Subway footlong?

Exactly double the 6-inch version — Subway’s own nutrition guide says to double the 6-inch values. A turkey footlong on Hearty Multigrain with provolone and vegetables is about 690 calories.

What is the lowest-calorie Subway sub?

Oven-roasted turkey on Hearty Multigrain with vegetables is about 255 calories for a 6-inch with red wine vinegar, or 265 with yellow mustard. Grilled chicken on the same bread is about 285 and carries 25 g of protein against the turkey’s 20 g.

Which Subway sauce has the most calories?

Mayonnaise, at 100 calories per 6-inch. Peppercorn Ranch and Roasted Garlic Aioli are 80, Giardiniera 80, Baja Chipotle 70. Red wine vinegar is zero, yellow mustard 10 and Frank’s RedHot Buffalo Sauce zero calories but 440 mg of sodium.

How many calories are in Subway bread?

Between 200 and 250 calories for a 6-inch, before anything goes in it: Hearty Multigrain 200, Artisan Italian 210, Artisan Flatbread 220, Jalapeño Cheddar 240 and Italian Herbs & Cheese 250. Double those for a footlong. Subway rounds each figure, so a sub added up from parts lands 15–20 calories under Subway’s own finished-sandwich number.

How many calories are in a Subway tuna sub?

About 455 calories for a 6-inch tuna on Hearty Multigrain with lettuce, tomatoes, onions and cucumbers, with 21 g of protein and 26 g of fat — the tuna itself is 250 calories because it is mixed with mayonnaise. A footlong is about 910.

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SlimAI flagging 1,850 of 2,100 kcal used, suggesting smaller fries to save 150 kcal, then confirming you are back on track