Subway’s whole pitch is that you build the sandwich yourself, which is great for getting exactly what you want — and a little tricky for keeping track of the nutrition, since two people can order the “same” sandwich and end up with very different totals. This Subway nutrition calculator covers the standard 6-inch recipes on classic wheat bread, plus common add-ons, so you can see where your numbers land.
How to Use This Subway Nutrition Calculator
Add any 6-inch sandwich from the Sandwiches category, then check off extras like cheese, bacon, mayo or ranch to see how they shift your totals. We’ve also included common sides like cookies and chips under Sides & Extras. Keep in mind these figures assume a standard 6-inch sandwich with each sandwich’s typical recipe toppings — going footlong roughly doubles every number, and swapping bread or removing toppings will shift things too.
This independent calculator is not affiliated with, endorsed by, or sponsored by Subway. Brand and product names are used for identification and nominative reference only. See our full disclaimer.
Subway Nutrition Facts, by Category
Here’s the same data as a straightforward reference table.
6-Inch Sandwiches
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Italian B.M.T. | 410 cal | 20 g | 46 g | 16 g | 1260 mg |
| Turkey Breast | 260 cal | 20 g | 39 g | 3 g | 790 mg |
| Tuna | 480 cal | 21 g | 43 g | 25 g | 810 mg |
| Meatball Marinara | 410 cal | 20 g | 48 g | 18 g | 1080 mg |
| Sweet Onion Chicken Teriyaki | 370 cal | 26 g | 59 g | 5 g | 830 mg |
| Cold Cut Combo | 360 cal | 18 g | 46 g | 12 g | 1230 mg |
| Veggie Delite | 200 cal | 8 g | 39 g | 3 g | 350 mg |
| Rotisserie-Style Chicken | 350 cal | 26 g | 44 g | 7 g | 680 mg |
| Spicy Italian | 480 cal | 19 g | 45 g | 25 g | 1420 mg |
| Steak & Cheese | 380 cal | 24 g | 46 g | 10 g | 1000 mg |
| Black Forest Ham | 290 cal | 18 g | 46 g | 5 g | 810 mg |
| Subway Club | 310 cal | 24 g | 46 g | 5 g | 870 mg |
Sides & Extras
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Chocolate Chip Cookie | 220 cal | 2 g | 30 g | 10 g | 150 mg |
| Classic Potato Chips (Bag) | 230 cal | 2 g | 24 g | 15 g | 170 mg |
| Side Salad (No Dressing) | 60 cal | 3 g | 11 g | 1 g | 75 mg |
Values are approximate reference figures for a 6-inch sandwich on standard wheat bread with typical recipe toppings (no extra cheese/sauce unless noted). Subway sandwiches are fully customizable, so your actual totals will vary with bread, cheese and sauce choices — always confirm current figures on Subway's official nutrition resources before making dietary decisions.
What’s the Healthiest Sandwich at Subway?
Among the classics, the 6-inch Turkey Breast is one of the lightest options at roughly 260 calories, 3g of fat and 20g of protein — a solid pick if you’re watching fat specifically. Veggie Delite comes in even lower on calories (around 200) but with less protein, since it’s built entirely around vegetables. If you want more protein without much added fat, Rotisserie-Style Chicken or Sweet Onion Chicken Teriyaki are both worth a look, though the teriyaki sauce does add extra carbs from sugar.
Which Subway Sandwich Has the Most Calories?
Among the sandwiches covered here, the Italian B.M.T., Tuna and Spicy Italian tend to run highest, largely because of the higher-fat meats and, in tuna’s case, the mayo mixed into the filling. The Tuna sandwich in particular can be deceiving — fish sounds light, but the mayo-based dressing pushes it to around 480 calories and 25g of fat for a standard 6-inch, comparable to some of the meatier options.
How Add-Ons Change Your Subway Order
The base sandwich is only part of the story. Cheese typically adds around 40 calories, bacon around 70, and sauces like mayo, ranch or chipotle southwest can each add 90–100 calories on their own. Stacking two or three of these on top of an otherwise light sandwich like Turkey Breast or Veggie Delite can easily erase the calorie advantage you started with — which is exactly why we built the add-on checkboxes into the calculator above.
Frequently Asked Questions About Subway Nutrition
A 6-inch Italian B.M.T. on standard bread is approximately 410 calories, with about 20g of protein, 46g of carbs, 16g of fat and 1,260mg of sodium, before any extra cheese or sauce.
It depends entirely on what you order. A Veggie Delite or Turkey Breast sandwich without heavy sauces is generally lighter than a comparable fast food burger, but a footlong loaded with extra cheese, bacon and mayo can easily match or exceed the calories in a large burger meal. The build-your-own format means the healthiness is really up to your choices at the counter.
As a rule of thumb, a footlong sandwich has roughly double the calories, protein, carbs, fat and sodium of the same 6-inch sandwich, since it uses twice the bread and twice the fillings.
Toasting doesn’t meaningfully change the calorie count on its own — it’s the same bread and fillings, just heated. Any difference you’d notice comes from what you add afterward, like melted cheese.
These figures are approximate reference values compiled from publicly available nutrition information for standard 6-inch recipes in the United States. Because Subway sandwiches are fully customizable and recipes can vary by location, treat these as a starting point and confirm exact figures for your specific order using Subway’s own nutrition resources.
Building a full meal? Compare with our McDonald’s calories calculator or KFC calories calculator, or see the full list of calculators. Details on our data sources are in the disclaimer.