Subway 6" B.L.T.: 480 calories
- 18gProtein
- 42gCarbs
- 26gFat
- 800mgSodium
Availability: participating locations. Check your local menu.
Add it to an order in the calculator
Official U.S. values from Subway U.S. Nutrition Information (October 2026), last checked October 25, 2026. Restaurants change recipes, so values in your area can differ. For allergens, see Subway official allergen information.
Subway 6" B.L.T. nutrition facts
| Item | Calories | Protein | Carbs | Fat | Sodium | Sat. fat | Sugar | Fiber | % of 2,000 cal |
|---|---|---|---|---|---|---|---|---|---|
| 6" B.L.T. | 480 | 18g | 42g | 26g | 800mg | 7g | 5g | 2g | 24% |
The Subway 6" B.L.T. is about 24% of a 2,000-calorie day and 35% of the 2,300mg daily sodium limit in the U.S. Dietary Guidelines.
How the 6" B.L.T. ranks
- The 6" B.L.T. is the 7th lightest of the 26 items in the Subway “6-Inch Sandwiches (Subway recipe)” menu, and 26th for protein per calorie.
- Across the 32 items of the same kind we track at 2 chains, it is the 10th lightest; their average is 532 calories.
How to make a Subway order lighter
- Order the 6" Veggie Delite instead: 170 fewer calories, 16g protein.
- Order the 6" Sweet Onion Teriyaki Chicken instead: 50 fewer calories, 29g protein.
- Order the 6" Buffalo Chicken instead: 20 fewer calories, 29g protein.
How long it takes to burn off
For a 155 lb person, the Subway 6" B.L.T. takes about 108 minutes of brisk walking, 50 minutes of running (5 mph) or 50 minutes of cycling. Figures from Harvard Health’s calories-burned table; heavier people burn calories faster.
Compared with other restaurants
Similar-calorie subs and sandwiches at other chains (same size where the chain has one):
- Panera Bread Toasted Italiano on Baguette (Half): 670 calories, 29g protein
Questions people ask
The Subway 6" B.L.T. has 480 calories, with 18g of protein, 42g of carbs and 26g of fat, according to the restaurant’s official U.S. nutrition information.
The 6" Veggie Delite has 310 calories, 170 fewer, and still keeps most of the protein.
More Subway calories
6" B.M.T. · 6" Oven-Roasted Turkey · 6" Tuna · 6" Meatball Marinara · 6" Sweet Onion Teriyaki Chicken · 6" Cold Cut Combo · 6" Veggie Delite · 6" Grilled Chicken · 6" Spicy Italian · 6" Steak Philly · 6" Black Forest Ham · 6" Subway Club · 6" Chicken & Bacon Ranch · 6" Roast Beef · 6" Chipotle Philly · 6" All American Club · 6" 5 Meat Italian · 6" Meatball Pepperoni · 6" Buffalo Chicken · 6" Steak & Bacon · 6" Honey Mustard Chicken · 6" Big Hot Pastrami · 6" Oven-Roasted Turkey & Ham · 6" Pizza Sub · 6" Veggie Patty · Baja Chicken Protein Pocket · Italian Trio Protein Pocket · Peppercorn Ranch Chicken Protein Pocket · Turkey & Ham Protein Pocket · 6" Bacon, Egg & Cheese · 6" Egg & Cheese with Black Forest Ham · 6" Egg & Cheese · 6" Steak, Egg & Cheese · Grilled Chicken Salad · Veggie Delite Salad · Steak Philly Salad · Chicken & Bacon Ranch Salad · Sweet Onion Teriyaki Chicken Salad · B.M.T. Salad · Oven-Roasted Turkey Salad · Tuna Salad · Grilled Chicken Protein Bowl · Chicken & Bacon Ranch Protein Bowl · Steak Philly Protein Bowl · Sweet Onion Teriyaki Chicken Protein Bowl · Oven-Roasted Turkey Protein Bowl · B.M.T. Protein Bowl · Chocolate Chip Cookie · Hash Browns · Double Chocolate Cookie · Oatmeal Raisin Cookie · White Chip Macadamia Nut Cookie · Raspberry Cheesecake Cookie · Broccoli Cheddar Soup · Loaded Baked Potato Soup with Bacon