Subway Calorie Calculator

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

The bread is most of a plain sub. A 6-inch 9-grain wheat loaf is about 200 calories before any filling. Turkey breast adds about 60. Lettuce, tomato, cucumber, and onion add about 5 calories each, so that sandwich is 280 calories, with about 20 g of protein. The calculator above opens on that build.

Cheese and creamy sauce move it faster than extra vegetables. American cheese is about 50 calories. Mayonnaise is about 110. Together they take the same turkey sub from 280 to 440.

How many calories are in a Subway footlong?

A footlong doubles the bread, the protein, the cheese, and the sauce. Vegetables stay whatever you select. The 280-calorie turkey sub becomes about 540 as a footlong. Add cheese and mayo on the footlong and those 160 calories become 320, so the sandwich is about 860.

How many calories are in Subway bread?

These are 6-inch loaves. A footlong is double. A wrap replaces the loaf. A salad uses none of them.

Which Subway protein is lowest in calories?

Turkey, ham, and Veggie Delite are the light proteins. Tuna is mixed with mayonnaise, so the protein portion alone is about 250 calories. Meatball marinara is similar, and much of that is the sauce. Figures below are the 6-inch portion, before bread.

How many calories do Subway sauces add?

Mustard and vinegar barely move the total. Mayonnaise, ranch, and chipotle southwest are about 100–110 calories each, and a footlong gets two portions. Oil is a smaller add, about 45 calories a drizzle.

How much sodium is in a Subway sandwich?

The 280-calorie turkey sub is already about 880 mg of sodium. Most of that is the turkey and the bread, not the vegetables. Ham, Italian B.M.T., pickles, ranch, and cheese stack on top. A footlong of a salty meat can land near or over 2,300 mg, which is a common daily limit, in one sandwich. If sodium is the goal, use the sodium intake calculator for a daily cap, then build the sub against it.

Is a Subway salad lower in calories?

A salad drops the 200-calorie loaf. Turkey with the same four vegetables is about 80 calories. Ranch puts 110 back, so that salad is about 190 — still under the 280-calorie sub, and far under the sub once cheese and mayo are on it. A wrap does the opposite: the wrap itself is about 310 calories, higher than the 6-inch loaf.

Is Subway a good choice for weight loss?

It can be, if the order stays close to the 280-calorie turkey build: 6-inch wheat or Italian, a lean protein, vegetables, mustard or vinegar, no cheese. A footlong tuna with cheese and mayo is a different meal, often past 800 calories, and it will not fit a 1,500-calorie day the same way. Protein on the turkey or chicken 6-inch is modest, around 16–24 g once the bread is included. Oven-roasted or rotisserie-style chicken is the higher-protein lean option.

How accurate is this Subway calorie calculator?

These are rounded estimates from Subway's published US nutrition, for a standard portion. A sandwich built heavy on tuna, oil, or cheese can run 10–15% higher. Menus also change by country. This page is not an official Subway nutrition calculator and is not affiliated with Subway.