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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. Breakfast subs, salads, protein bowls, cookies, hash browns and soups each have their own tab. 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 Sat. fat Sugar Fiber
6" B.M.T. 590 cal 26 g 44 g 35 g 1,470 mg 12g 5g 2g
6" Oven-Roasted Turkey 470 cal 25 g 42 g 22 g 1,120 mg 7g 5g 3g
6" Tuna 560 cal 27 g 42 g 32 g 920 mg 9g 4g 2g
6" Meatball Marinara 550 cal 26 g 52 g 27 g 1,330 mg 12g 7g 4g
6" Sweet Onion Teriyaki Chicken 430 cal 29 g 55 g 11 g 1,250 mg 5g 20g 4g
6" Cold Cut Combo 520 cal 24 g 43 g 28 g 1,290 mg 8g 5g 2g
6" Veggie Delite 310 cal 16 g 40 g 10 g 580 mg 5g 6g 4g
6" Grilled Chicken 510 cal 31 g 43 g 24 g 830 mg 8g 5g 3g
6" Spicy Italian 660 cal 26 g 44 g 43 g 1,660 mg 15g 5g 3g
6" Steak Philly 510 cal 28 g 43 g 25 g 1,320 mg 9g 5g 2g
6" Black Forest Ham 480 cal 25 g 44 g 22 g 1,160 mg 7g 5g 2g
6" Subway Club 500 cal 31 g 43 g 23 g 1,520 mg 8g 8g 4g
6" Chicken & Bacon Ranch 580 cal 35 g 44 g 29 g 1,230 mg 10g 5g 3g
6" Roast Beef 490 cal 30 g 44 g 22 g 1,100 mg 7g 6g 2g
6" Chipotle Philly 490 cal 30 g 44 g 22 g 1,440 mg 9g 5g 2g
6" All American Club 540 cal 28 g 45 g 28 g 1,520 mg 10g 6g 2g
6" 5 Meat Italian 660 cal 39 g 46 g 36 g 1,910 mg 12g 6g 2g
6" Meatball Pepperoni 670 cal 32 g 56 g 37 g 1,820 mg 16g 7g 4g
6" Buffalo Chicken 460 cal 29 g 45 g 19 g 1,650 mg 7g 6g 2g
6" Steak & Bacon 590 cal 36 g 44 g 30 g 1,280 mg 11g 5g 2g
6" Honey Mustard Chicken 480 cal 30 g 47 g 20 g 1,240 mg 8g 8g 3g
6" Big Hot Pastrami 620 cal 27 g 43 g 38 g 1,990 mg 17g 5g 2g
6" B.L.T. 480 cal 18 g 42 g 26 g 800 mg 7g 5g 2g
6" Oven-Roasted Turkey & Ham 460 cal 26 g 41 g 22 g 1,110 mg 7g 6g 4g
6" Pizza Sub 480 cal 21 g 45 g 24 g 1,310 mg 10g 5g 2g
6" Veggie Patty 470 cal 19 g 58 g 19 g 1,100 mg 6g 9g 12g

Subway Protein Pockets

Subway Protein Pockets nutrition per item
Item Calories Protein Carbs Fat Sodium Sat. fat Sugar Fiber
Baja Chicken Protein Pocket 330 cal 24 g 30 g 13 g 750 mg 5g 2g 2g
Italian Trio Protein Pocket 480 cal 22 g 32 g 29 g 1,580 mg 10g 2g 2g
Peppercorn Ranch Chicken Protein Pocket 330 cal 24 g 30 g 13 g 800 mg 5g 2g 2g
Turkey & Ham Protein Pocket 320 cal 21 g 32 g 11 g 1,260 mg 4g 4g 2g

Subway Breakfast (6-inch)

Subway Breakfast (6-inch) nutrition per item
Item Calories Protein Carbs Fat Sodium Sat. fat Sugar Fiber
6" Bacon, Egg & Cheese 550 cal 26 g 43 g 30 g 1,200 mg 11g 4g 2g
6" Egg & Cheese with Black Forest Ham 510 cal 27 g 44 g 25 g 1,330 mg 9g 5g 2g
6" Egg & Cheese 470 cal 21 g 42 g 24 g 1,020 mg 8g 4g 2g
6" Steak, Egg & Cheese 530 cal 30 g 43 g 26 g 1,250 mg 9g 4g 2g

Subway Salads

Subway Salads nutrition per item
Item Calories Protein Carbs Fat Sodium Sat. fat Sugar Fiber
Grilled Chicken Salad (no dressing) 450 cal 26 g 12 g 34 g 580 mg 9g 5g 4g
Veggie Delite Salad (no dressing) 140 cal 9 g 10 g 8 g 290 mg 4g 5g 4g
Steak Philly Salad (no dressing) 450 cal 24 g 13 g 35 g 1,070 mg 10g 6g 4g
Chicken & Bacon Ranch Salad (no dressing) 490 cal 30 g 14 g 36 g 1,010 mg 11g 7g 5g
Sweet Onion Teriyaki Chicken Salad (no dressing) 300 cal 23 g 33 g 10 g 1,090 mg 5g 25g 4g
B.M.T. Salad (no dressing) 530 cal 21 g 13 g 45 g 1,220 mg 13g 5g 4g
Oven-Roasted Turkey Salad (no dressing) 400 cal 20 g 11 g 32 g 870 mg 8g 5g 4g
Tuna Salad (no dressing) 400 cal 21 g 10 g 31 g 600 mg 8g 5g 4g

Subway Protein Bowls

Subway Protein Bowls nutrition per item
Item Calories Protein Carbs Fat Sodium Sat. fat Sugar Fiber
Grilled Chicken Protein Bowl 620 cal 48 g 11 g 44 g 950 mg 15g 6g 3g
Chicken & Bacon Ranch Protein Bowl 760 cal 55 g 14 g 55 g 1,740 mg 20g 7g 4g
Steak Philly Protein Bowl 630 cal 43 g 14 g 47 g 1,940 mg 16g 7g 3g
Sweet Onion Teriyaki Chicken Protein Bowl 470 cal 42 g 40 g 18 g 1,850 mg 10g 33g 3g
Oven-Roasted Turkey Protein Bowl 540 cal 37 g 10 g 40 g 1,540 mg 12g 5g 3g
B.M.T. Protein Bowl 800 cal 38 g 14 g 66 g 2,230 mg 22g 6g 3g

Subway Cookies, Sides & Soups

Subway Cookies, Sides & Soups nutrition per item
Item Calories Protein Carbs Fat Sodium Sat. fat Sugar Fiber
Hash Browns 190 cal 3 g 24 g 9 g 600 mg 3g 1g 3g
Applesauce 70 cal 0 g 16 g 0 g 0 mg 0g 13g 3g
Broccoli Cheddar Soup (8 oz bowl) 200 cal 9 g 16 g 13 g 960 mg 8g 7g 0g
Chicken Noodle Soup (8 oz bowl) 70 cal 7 g 6 g 3 g 1,160 mg 1g 1g 0g
Loaded Baked Potato Soup with Bacon (8 oz bowl) 200 cal 9 g 17 g 14 g 910 mg 7g 4g 1g

Market: United States. Values are per standard serving as named, before customizations. Values are Subway's official U.S. nutrition figures (October 2026 guide), checked on October 25, 2026. Sandwiches are 6-inch, standard Subway recipe: the bread, protein, cheese, vegetables and default sauce Subway lists, so a 6" Oven-Roasted Turkey is 470 calories as served. Salads exclude dressing. 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 310 (16g 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 470 calories with 25g 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 (670 calories, 37g of fat), the Spicy Italian (660 calories, 43g of fat) and the 5 Meat Italian (660 calories, 36g of fat) are highest, followed by the Big Hot Pastrami at 620 calories (participating locations) and the B.M.T. at 590. The 6-inch Tuna has 32g 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 (310 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 590 calories, with 26g of protein, 44g of carbs, 35g of fat and 1,470mg of sodium, before any extras.


It depends on the order. A 6-inch Veggie Delite (310 calories) or Oven-Roasted Turkey (470 calories) has fewer calories than a McDonald’s Big Mac (580 calories), while a 6-inch Spicy Italian (660 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 (October 2026) and were checked line by line on October 25, 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
58 menu items and sizes
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 nutrients (including saturated fat, sugar and fiber) are included in totals. Double them for a footlong, as Subway advises.
Allergens
Subway official allergen information. We don’t list allergens ourselves; recipes change and kitchens share equipment, so check the restaurant’s guide and ask staff.

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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