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Fast Food Nutrition Calculators

Subway Nutrition Calculator

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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.

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.

How to Use This Subway Nutrition Calculator

Add any 6-inch sandwich, then check off extras like cheese, bacon, mayo or ranch to see how they change your totals. A cookie, hash browns and a Veggie Delite salad are under Salads, Cookies & Sides. Figures are Subway’s published values for its standard 6-inch recipes; Subway’s guide says to double them for a footlong, and swapping bread or removing toppings will change them.

Subway Nutrition Facts, by Category

Here’s the same data as a straightforward reference table.

Subway 6-Inch Sandwiches (Subway recipe)

Subway 6-Inch Sandwiches (Subway recipe) nutrition per item
Item Calories Protein Carbs Fat Sodium
6" B.M.T. 610 cal 27 g 44 g 36 g 1,500 mg
6" Oven-Roasted Turkey 480 cal 26 g 42 g 23 g 1,150 mg
6" Tuna 570 cal 27 g 42 g 33 g 950 mg
6" Meatball Marinara 570 cal 27 g 53 g 28 g 1,370 mg
6" Sweet Onion Teriyaki Chicken 430 cal 29 g 55 g 11 g 1,250 mg
6" Cold Cut Combo 530 cal 25 g 43 g 29 g 1,320 mg
6" Veggie Delite 320 cal 17 g 41 g 10 g 600 mg
6" Grilled Chicken 510 cal 31 g 43 g 24 g 830 mg
6" Spicy Italian 680 cal 27 g 44 g 44 g 1,690 mg
6" Steak Philly 510 cal 28 g 43 g 25 g 1,320 mg
6" Black Forest Ham 490 cal 25 g 44 g 23 g 1,190 mg
6" Subway Club 500 cal 31 g 43 g 24 g 1,520 mg
6" Chicken & Bacon Ranch 580 cal 35 g 44 g 29 g 1,230 mg
6" Roast Beef 500 cal 31 g 44 g 23 g 1,120 mg
6" Spicy Nacho Chicken 440 cal 24 g 49 g 17 g 1,280 mg
6" Honey Mustard BBQ Chicken 510 cal 30 g 53 g 20 g 1,350 mg
6" Chipotle Philly 490 cal 30 g 44 g 22 g 1,440 mg
6" Cheesy Garlic Steak 510 cal 26 g 49 g 23 g 1,190 mg
6" All American Club 540 cal 27 g 45 g 28 g 1,520 mg
6" 5 Meat Italian 680 cal 40 g 46 g 37 g 1,940 mg
6" Meatball Pepperoni 690 cal 33 g 56 g 38 g 1,860 mg
6" Buffalo Chicken 510 cal 31 g 55 g 19 g 1,780 mg

Subway Protein Pockets

Subway Protein Pockets nutrition per item
Item Calories Protein Carbs Fat Sodium
Baja Chicken Protein Pocket 330 cal 24 g 30 g 13 g 750 mg
Italian Trio Protein Pocket 480 cal 22 g 32 g 29 g 1,580 mg
Peppercorn Ranch Chicken Protein Pocket 330 cal 24 g 30 g 13 g 800 mg
Turkey & Ham Protein Pocket 320 cal 21 g 32 g 11 g 1,260 mg

Subway Salads, Cookies & Sides

Subway Salads, Cookies & Sides nutrition per item
Item Calories Protein Carbs Fat Sodium
Veggie Delite Salad (no dressing) 150 cal 10 g 10 g 9 g 320 mg
Hash Browns 190 cal 3 g 24 g 9 g 600 mg
Grilled Chicken Salad (no dressing) 440 cal 26 g 12 g 34 g 590 mg

Market: United States. Values are per standard serving as named, before customizations. Values are Subway's official U.S. nutrition figures (January 2026 guide), checked on October 11, 2026. Sandwiches are 6-inch, standard Subway recipe; double values for a footlong. Confirm current figures with Subway, especially for allergies or medical diets. Data source and review status.

Which Subway Sandwiches Are Lower in Calories?

Among the 6-inch sandwiches in this calculator, the Veggie Delite has the fewest calories at 320 (17g of protein), followed by the Sweet Onion Teriyaki Chicken at 430 calories with 29g of protein and 11g of fat. The Oven-Roasted Turkey is 480 calories with 26g of protein. The Sweet Onion Teriyaki Chicken has more carbohydrates (55g) than most of the other sandwiches here, largely from its sauce.

Which Subway Sandwich Has the Most Calories?

Among the sandwiches covered here, the Meatball Pepperoni (690 calories, 38g of fat), the Spicy Italian (680 calories, 44g of fat) and the 5 Meat Italian (680 calories, 37g of fat) are highest, followed by the B.M.T. at 610 calories. The 6-inch Tuna has 33g of fat; Subway lists the tuna filling alone at 23g of fat.

How Add-Ons Change Your Subway Order

The base sandwich is only part of the story. For a 6-inch, Subway lists American cheese at 80 calories, provolone at 90, bacon at 80, mayonnaise at 100, Peppercorn Ranch at 80 and Baja Chipotle at 70. Adding three of these to a 6-inch Veggie Delite (320 calories) adds 230 to 270 calories. The add-on checkboxes above add every nutrient Subway publishes for them — calories, protein, carbs, fat and sodium.

Frequently Asked Questions About Subway Nutrition


A 6-inch B.M.T. made to Subway’s standard recipe is 610 calories, with 27g of protein, 44g of carbs, 36g of fat and 1,500mg of sodium, before any extras.


It depends on the order. A 6-inch Veggie Delite (320 calories) or Oven-Roasted Turkey (480 calories) has fewer calories than a McDonald’s Big Mac (580 calories), while a 6-inch Spicy Italian (680 calories) has more, and a footlong doubles every value. Use the comparison tool to check specific items side by side.


Subway’s official nutrition guide says to double the 6-inch values for a footlong, so a footlong has twice the calories, protein, carbs, fat and sodium of the same 6-inch sandwich.


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.


The figures come from Subway’s official U.S. Nutrition Information guide (January 2026) and were checked line by line on October 11, 2026. Because Subway sandwiches are customizable and recipes can vary by location, confirm exact figures for your specific order with Subway.


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.

Subway nutrition data source

Restaurant
Subway
Market
United States menu only — values differ in other countries
Items covered
33 menu items
Data source
Official restaurant nutrition information
Verification status
Verified Every value was checked against the official source.
Last verified
Serving basis
One standard menu serving as named, standard recipe, no customizations unless listed as an add-on.
Add-ons
Cheese, bacon, sauce and avocado add-ons use Subway's published 6-inch portion values, so all five nutrients are included in totals. Double them for a footlong, as Subway advises.

How we source and check nutrition data Report a nutrition data error

Always confirm current values with the restaurant, especially for allergies or medical diets.

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