Subway Nutrition Calculator

Build your Subway 6" sub, footlong or wrap and watch the calories, protein, carbs and fat add up. Figures from Subway's official nutrition information, checked October 2026.

Quick start:
1Bread

Pick one. Footlong doubles it.

2Protein

Add as many as you like. Tap + for double meat.

3Cheese

Pick one or two, or skip it.

4Veggies

Add as many as you like.

5Sauces + seasonings

Add as many as you like.

6Sides + cookies

Optional.

Spotted a number that does not match Subway's menu? Report an error.

Healthy ordering guide

Healthiest Subway Order

The lightest filling Subway meal we found has 280 calories and 25g of protein. The most protein under 500 calories is 49g. Plus lower-sodium picks and easy swaps, all from Subway's own figures.

Read the guide

Build your Subway 6-inch sub, footlong or wrap below and the totals update as you tap. Every bread, protein, cheese, veggie, sauce, side and cookie in Subway's January 2026 U.S. nutrition chart is included, so you can see where the calories, protein and sodium in your sandwich come from.

How to Use the Subway Calculator

  1. Choose 6" Sub, Footlong or Wrap at the top. Footlong doubles everything on the sandwich; a wrap doubles only the protein.
  2. Pick your bread, then add proteins. Use a protein's + button for double meat.
  3. Add cheese, veggies, sauces and seasonings. Each tap adds the amount Subway puts on a 6-inch sub.
  4. Add a side, soup or cookie if you are having one.
  5. Use Copy link to save or share your exact sandwich. The link reopens the calculator with everything selected.

Example Subway Orders and Their Calories

Tap any example to load it into the calculator, then swap ingredients to make it yours.

6" Turkey on Multigrain

365 cal

26g protein · 41g carbs · 13g fat

Hearty multigrain, oven-roasted turkey, provolone, lettuce, tomatoes, cucumbers, green peppers, onions, yellow mustard.

Load this order

6" Italian Meats Sub

570 cal

30g protein · 46g carbs · 29g fat

Artisan Italian, Genoa salami, pepperoni, Black Forest ham, provolone, lettuce, tomatoes, onions, banana peppers, oil and vinegar.

Load this order

6" Veggie with Avocado

250 cal

10g protein · 41g carbs · 7g fat

Hearty multigrain, sliced avocado, lettuce, spinach, tomatoes, cucumbers, green peppers, onions, olives, red wine vinegar.

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Footlong Steak and Cheese

940 cal

58g protein · 88g carbs · 42g fat

Artisan Italian, steak, American cheese, green peppers, onions, Baja Chipotle.

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Footlong Meatball with Provolone

1,110 cal

52g protein · 106g carbs · 54g fat

Artisan Italian, meatballs, provolone, grated Parmesan.

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Rotisserie Chicken Ranch Wrap

665 cal

43g protein · 54g carbs · 32g fat

12-inch wrap, rotisserie-style chicken (footlong portion), pepper jack, spinach, tomatoes, cucumbers, peppercorn ranch.

Load this order

How a Subway Sandwich Adds Up

A Subway sandwich starts with bread, and on a 6-inch sub the bread is usually the biggest single item: every 6-inch bread on the chart has more calories than any single protein portion except tuna and meatballs. A footlong is exactly two 6-inch subs in Subway's own chart, so everything doubles.

Sauces and cheese are where the totals climb. Mayonnaise is the heaviest sauce on the chart, and a slice of cheese adds about as much as a portion of turkey. The vegetables are almost free: apart from avocado, every veggie on the chart has 5 calories or fewer.

Sub or Wrap?

The 12-inch wrap has more calories than any 6-inch bread, and Subway fills it with a footlong's worth of protein. That makes a wrap a lot more food than a 6-inch sub, with cheese, veggies and sauce kept at 6-inch amounts. Switch between 6" Sub and Wrap in the calculator to compare your exact order.

Getting More Protein at Subway

Steak and the Subway Club meats have the most protein per 6-inch portion, with grilled chicken close behind, and grilled chicken does it for fewer calories than either. Double meat doubles the protein. Watch the protein box in the totals as you build.

Watch the Sodium

Subway sandwiches add up in sodium quickly. Pepper Jack and American are the saltiest cheeses, cured meats like ham, turkey and the Subway Club and Cold Cut Combo meats are high, and even zero-calorie extras like Buffalo sauce, salt and pickles add sodium. Tap More nutrients in the totals to see it as you build.

Subway Menu Nutrition Facts

Every item in the calculator, per standard serving. A dash means we do not have that figure yet.

Tap a column to sort the whole menu; tap Item to go back to menu order.

Subway Nutrition FAQ

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

It depends on what you add. The example 6-inch subs on this page range from 250 calories (6" veggie with avocado) to 570 calories (6" Italian meats sub). Build yours in the calculator above to get your exact total.

How many calories are in a Subway footlong?

Subway lists its signature subs as 6-inch recipes, and a footlong is twice the 6-inch figures. That puts signature footlongs between 640 calories (Veggie Delite®) and 1,380 calories (Meatball Pepperoni). The lightest with meat is the Sweet Onion Teriyaki Chicken® at 860 calories and 58g of protein. The example footlongs on this page range from 940 calories (footlong steak and cheese) to 1,110 calories (footlong meatball with provolone). Switch the calculator to Footlong to build yours.

How many calories are in a Subway wrap?

It depends on what you add. The 12" wrap on its own is 300 calories. The rotisserie chicken ranch wrap example on this page comes to 665 calories. Switch the calculator to Wrap to build yours.

What is the lowest-calorie sub at Subway?

Of Subway's 6-inch signature and Fresh Fit subs, the Ham & Turkey Stacker (Fresh Fit) is the lightest at 290 calories with 20g of protein, followed by the Veggie Delite® at 320 calories. For more protein, the Turkey & Ranch Delite (Fresh Fit) has 26g for 380 calories. Double any of these for a footlong.

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

Made Subway's way, a 6-inch Subway Club® is 500 calories with 31g of protein and 1,520mg of sodium. As a footlong it is 1,000 calories and 62g of protein.

What is the lowest-calorie sauce at Subway?

Red Wine Vinegar and Buffalo Sauce list 0 calories, though Buffalo Sauce has 390mg of sodium. Yellow mustard is 10 calories and BBQ Sauce 25. Mayonnaise is the heaviest at 100 calories. These are 6-inch servings; a footlong gets twice as much.

What is the healthiest breakfast sandwich at Subway?

Of the 6-inch breakfast subs, the Egg & Cheese is the lightest at 470 calories with 21g of protein, and the Steak, Egg & Cheese has the most protein at 31g for 540 calories. Breakfast wraps are heavier: 740 to 900 calories.

How many calories are in a Subway salad?

Before dressing, Subway's salads run from 150 calories (Veggie Delite®) to 610 (Spicy Italian and 5 Meat Italian). The Sweet Onion Teriyaki Chicken® salad is 300 calories with 23g of protein. Protein bowls start at 410 calories (Subway Club®, 44g of protein), and the 5 Meat Italian bowl has the most protein at 66g for 960 calories. Dressing adds more.

What is the lowest-calorie bread at Subway?

Hearty Multigrain is the lightest bread at 200 calories. Jalapeño Cheddar (participating locations) is the heaviest at 240 calories, so the bread alone can swing your total by 40 calories.

Which Subway protein option has the most protein?

Steak and Subway Club® Meats (Turkey, Ham, Roast Beef) are highest at 17g of protein per portion. Genoa Salami (3 slices) and Pepperoni (3 slices) are lowest at 3g. The footlong steak and cheese example on this page reaches 58g of protein for 940 calories.

Which Subway protein option has the fewest calories?

Oven-Roasted Turkey is the lowest-calorie protein option at 60 calories per portion. Tuna and Meatballs are the highest at 250 calories. A double portion doubles the numbers.

Can I save or share my Subway order?

Yes. As you build, the page address updates to include your exact order. Use "Copy link to this order" and anyone who opens the link sees the same ingredients and totals.

Where does this Subway nutrition data come from?

It is compiled from Subway's own published nutrition information and was last checked in October 2026. Figures are for standard portions; actual servings vary.

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About This Data

Last updated October 2026. Source: Subway U.S. Nutrition Information (January 2026). Official reference: Subway nutrition. See how we source and check data. Spotted a wrong number? Report an error.

  • Footlongs are exactly two 6-inch servings, as Subway's chart states, so the Footlong option doubles the bread, protein, cheese, veggies and sauce.
  • Wraps use Subway's rule: a 12-inch wrap with a footlong's worth of protein, and 6-inch amounts of cheese, veggies and sauce.
  • The signature subs, wraps, salads and bowls in the table are Subway's own recipes, so they may not equal the sum of the ingredients you pick.
  • Salads and protein bowls are in the table but not the calculator yet, because Subway's chart does not list salad-size vegetable portions.
  • Subway's chart repeats the 6-inch B.M.T. figures for the B.M.T. wrap, which cannot be right, so that wrap is left out until Subway corrects it.
  • Values printed as "<1 g" in Subway's chart are counted as 0.