# Subway Calorie & Nutrition Calculator: Build Your Sub

Last reviewed: 2026-10-28

## 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.

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.

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.

Use the calculator: https://www.slimai.ai/foods/restaurants/subway

## Popular Subway orders

| Order | Calories | Protein |
|---|---|---|
| 6-inch turkey, multigrain, provolone | 345 kcal | 26 g |
| Same sub as a footlong | 690 kcal | 52 g |
| 6-inch meatball, Italian Herbs & Cheese, provolone | 590 kcal | 28 g |
| Buffalo Chicken protein bowl | 380 kcal | 35 g |

## 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

### Subway bread nutrition

| 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 nutrition

| 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 nutrition

| 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 nutrition

| 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 nutrition

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

### Subway sauces nutrition

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

### Subway seasonings nutrition

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

### Subway wraps (whole) nutrition

| 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 nutrition

| 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.

## Frequently Asked Questions

### 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.

## Sources

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

- Subway U.S. Nutrition Information, October 2026 (printed nutrition PDF; authoritative for every value here) — https://media.subway.com/dam/urn:aaid:aem:f20a4541-8c88-496b-940d-4aa8318cae26/original/as/us-nutrition-en.pdf
- Subway Nutrition & Allergies page, which links the PDF above as "Nutrition Data Tables (USA)" — https://www.subway.com/en-us/menunutrition/nutrition
- Subway online-ordering API, product modifiers: unrounded per-ingredient nutrition and per-size calories, used as the second source for components (key "api") — https://www.subway.com/api/product-modifiers/{storeId}/{masterProductId}?locale=en-us
- Subway online-ordering menu pages: finished-item calories and sodium per build, used as the second source for wraps and protein bowls (key "page") — https://www.subway.com/en-us/restaurant/10853-0/menu/category/sandwiches
- Subway U.S. Nutrition Information, January 2026 (superseded; used only to spot recent changes, never for values) — https://media.subway.com/dam/urn:aaid:aem:2278372c-147b-42f2-8edc-7d8d94d1f07e/original/as/us-nutrition-en.pdf

Source: https://www.slimai.ai/foods/restaurants/subway

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