Subway Calories Menu


Are you trying to find a guilt-free way to eat delectable sandwiches? Thank you for visiting the world of Subway’s calorie-conscious options.

You may enjoy a variety of delectable alternatives while staying on track with your health objectives thanks to the Subway Calories Menu.

You’ll find a mouthwatering journey that balances taste and nutrition, from hearty low-calorie sandwiches to nutrient-rich bread options and fresh toppings.

Join us as we explore how to create a delicious supper that is low in calories but high in flavour. Discover the Subway Calories Menu and embark on a tasty journey to better health.

Subway Calories Menu

Subway Calories Menu

Before getting into the specifics, let’s quickly review the calorie content of the Subway menu. Each sandwich, salad, wrap, and side dish on the menu has a different nutritional profile.

You may personalize your meal at Subway by selecting from a variety of fresh ingredients and condiments to fit your tastes and dietary needs.

Subway Calories 6 inch

Bmt 6-Inch, Subway, 1 six-inch sandwich 410
6 Inch Club, Subway, 1 sandwich 310
6 Inch Tuna, Subway, 1 cup 480
6 Inch Sub, Subway, 6 inch 280
Chicken 6 Inch, Subway, 6 inch 320
6 Inch Tuna Subway, Subway, 1 sandwich 770
6 Inch Seafood, Subway, 82 g 370
Meatball 6 Inch, Subway, 6 inch 363
6 Inch Reuben, Subway, 6-inch sub 470
Coldcut 6 Inch, Subway, 1 sandwich 520

Subway Sandwiches Calories

Black Forest Ham 290
Chicken & Bacon Ranch Melt 590
Classic Tuna 470
Cold Cut Combo 340
Italian B.M.T.® 390
Meatball Marinara 460
Oven Roasted Chicken 320
Roast Beef 320
Rotisserie-Style Chicken 350
Spicy Italian 470
Steak & Cheese 360
Steak Club 530
Subway Club® 310
Sweet Onion Chicken Teriyaki 370
Turkey BreastTurkey Breast 280
Turkey Reuben 410
Veggie Delite® 230

Footlong Subway Calories

Footlong Tuna, Subway, 476 gram 960
Chicken Footlong, Subway, 4 cup 640
Blt Footlong, Subway, 302 gram 640
Footlong Melt, Subway, 1 sandwich 740
Footlong Club, Subway, 1 Footlong Sandwich 620
Footlong Veggie, Subway, 1 sub 460
Footlong Subway Melt, Subway, 1 sandwich 1200
Subway Melt Footlong, Subway, 1 sub 840
Footlong Subway Club, Subway, 1 Footlong Sandwich 620
Footlong Seafood, Subway, 1 g 980

Subway Italian Bread Calories

12″ Italian Bread, Subway, 1 Serving 400
12″ Italian White Bread, Subway, 142 g 400
12″ Hearty Italian Bread, Subway, 1 Sandwich 420
12″ Blt – Italian Bread, Subway, 12 ” Sandwich 800
12″ Italian Bmt White Bread, Subway, 262 g 700
12″ Italian (White) Bread, Subway, 12 ” Roll, 142 g 400
Subway Bread, 12″ Subway Italian Herb and Cheese Bread, 12 “ 440
Chicken Breast 12″ Hearty Italian Bread, Subway, 1 Sandwich 783
Italian Bmt 12″ Honey Oat Bread, Subway, 1 Sub 1201
12″ Italian Bmt on Italian Bread, Subway, 444 g 1030

Subway Wrap Calories

Tuna Wrap, Subway, 1 Wrap 440
Subway Club Wrap, Subway, 378 g 530
Wrap only, Subway, 103 gram 310
Wrap, Subway Melt, 1 Wrap 630
Vegetarian Wrap, Subway, 1 Wrap 240
Tortilla Wrap, Subway, 62 g 180
Subway Club Wrap, Subway Australia, 1 wrap (218g) 298
Vegetable Wrap, Subway, 1 wrap 251
Edited Wrap, Subway, 1 wrap 300
Wrap, Subway Wrap, 1 wrap 220

Subway Salads Calories

Black Forest Ham 110
Chicken & Bacon Ranch 540
Cold Cut Combo 180
Italian B.M.T.® 230
Meatball Marinara 310
Oven Roasted Chicken 150
Roast Beef 140
Rotisserie-Style Chicken 170
Spicy Italian 310
Steak & Cheese 210
Steak Club 250
Subway Club® 140
Sweet Onion Chicken Teriyaki 230
Tuna 310
Turkey Breast 110
Turkey Reuben 330
Veggie Delite® 60

Subway Breakfast Food Calories

Bacon, Egg & Cheese 460
Black Forest Ham, Egg & Cheese 410
Egg & Cheese 380
Steak, Egg & Cheese 450

Subway Extra Menu Items Calories

Bacon 80
Beef Chili Soup 350
Black Bean Soup 10
Broccoli Cheddar Soup 170
Chicken Tortilla Soup 110
Chocolate Chip Cookie 200
Chocolate Chip with Rainbow Gems 210
Chocolate Chunk Cookie 210
Creamy Chicken & Dumpling Soup 150
Creamy Chicken & Wild Rice Soup 190
Double Chocolate 210
French Onion Soup (includes bread, cheese) 150
Loaded Baked Potato Soup 210
Pepperoni 80
Raspberry Cheesecake Cookie 200
Tomato Basil Soup 130
White Chip Macadamia Nut Cookie 220

Subway Bread Calories

Roasted Garlic 230
9-Grain Honey Oat 230
9-Grain Wheat 210
Flatbread*** 230
Hearty Italian** 210
Italian 200
Italian Herbs & Cheese 240
Jalapeño Cheese 240
Mini Italian 130
Mini Wheat 140
Monterey Cheddar** 240
Multigrain Flatbread 220
Parmesan Oregano** 210
Rosemary & Sea Salt 220
Rye** 190

Subway Cheese Calories

American 40
Cheddar** 60
Monterey Cheddar 50
Pepperjack** 50
Provolone** 50
Shredded Mozzarella 40
Swiss** 50

Subway Sauces Calories

Chipotle Southwest 100
Cranberry Mustard Sauce** 40
Honey Mustard** 30
Light Mayonnaise 50
Oil 45
Ranch 110
Red Wine Vinegar 0
Regular Mayonnaise 110
Spicy Brown Mustard 5
Subway® Vinaigrette 40
Sweet Onion 40
Yellow Mustard 5

Subway Veggies and Toppings Calories

Banana Peppers 0
Black Olives 0
Cucumbers 0
Green Peppers 0
Jalapenos 0
Lettuce 0
Pickles 0
Red Onions 0
Spinach 0
Tomatoes 5

Subway Protein Calories

Guacamole** 70

Expert Tips for Making Healthier Choices

Although Subway offers a variety of healthy options, it’s important to make educated decisions so that your meal fits your nutritional objectives.

You can choose healthier options from the Subway Calories Menu by following this advice from professionals:

Choose Whole Grain Bread:  Whole grain bread will offer more fibre and nutrients to your sandwich, making it more filling and healthy.

Load Up on Veggies: Increase the nutritious content of your dinner by including a lot of fresh veggies, such as bell peppers, lettuce, tomatoes, and cucumbers.

Mind the Dressings: Sauces and dressings can greatly increase the caloric content of your meal. Choose lighter options or employ them in moderation.

Opt for Lean Proteins: To cut calories while keeping your meal appetizing and full, choose lean proteins like turkey, chicken, or vegetable patties.

Watch Portion Sizes:  While it may be alluring to indulge in larger sandwiches or sides, you may better control your calorie consumption by paying attention to portion proportions.

How to read Subway’s calorie menu

To read Subway’s calorie menu, you can follow these steps:

  1. Go to the Subway website or visit a Subway restaurant.
  2. Find the calorie menu.
  3. Choose the item you want to order.
  4. Look for the calorie count, which is listed in bold next to the item name.
  5. Consider the other nutrition information, such as the protein, fat, carbohydrates, fiber, and sodium content.

Subway’s low-calorie options

Subway offers a variety of low-calorie options including:

Subway’s six-inch subs

Subway’s six-inch subs are a good option for people who are trying to lose weight or eat healthier. Six-inch subs are typically around 200-300 calories, depending on the ingredients chosen.

Some healthy six-inch sub-options include:

  • Veggie Delite® on whole-wheat bread with no cheese or condiments
  • Turkey Breast on whole-wheat bread with lettuce, tomato and mustard
  • Grilled Chicken Breast on whole-wheat bread with spinach, onion and sweet onion dressing
  • Roast Beef on whole-wheat bread with cucumbers, green peppers and oil and vinegar dressing

Subway’s salads

Subway’s salads are another good option for people who are trying to lose weight or eat healthier. Salads are typically around 200-300 calories, depending on the ingredients chosen.

Some healthy salad options include:

  • Garden Salad with grilled chicken breast and vinaigrette dressing
  • Caesar Salad with turkey breast and light Caesar dressing
  • Chopped Salad with grilled chicken breast and sweet onion dressing

Subway’s wraps

Subway’s wraps are a good option for people who are looking for a quick and easy meal. Wraps are typically around 300-400 calories, depending on the ingredients chosen.

Some healthy wrap options include:

  • Turkey Club Wrap with lettuce, tomato and mustard
  • Grilled Chicken Caesar Wrap with spinach, onion and light Caesar dressing
  • Veggie Delite® Wrap with all the vegetables

When choosing a low-calorie option at Subway, it is important to avoid high-calorie ingredients, such as cheese, mayonnaise and sugary drinks.

Subway’s high-calorie options

Subway offers a variety of high-calorie options including:

Subway’s footlong subs

Subway’s footlong subs are a good option for people who are looking for a hearty meal. Footlong subs are typically around 500-700 calories, depending on the ingredients chosen.

Some high-calorie footlong sub-options include:

  • Spicy Italian® with all the fixings
  • Meatball Marinara® with all the fixings
  • Big Philly Cheesesteak® with all the fixings
  • Chicken and Bacon Ranch Melt® with all the fixings

Subway’s breakfast sandwiches

Subway’s breakfast sandwiches are a good option for people who are looking for a quick and easy breakfast.

Breakfast sandwiches are typically around 300-500 calories, depending on the ingredients chosen.

Some high-calorie breakfast sandwich options include:

  • Egg, Cheese, and Bacon English Muffin
  • Sausage, Egg, and Cheese Croissant
  • Steak, Egg, and Cheese English Muffin

Subway’s sides

Subway’s sides can be high in calories, especially if you choose multiple sides. Some high-calorie side options include:

  • Potato chips
  • Macaroni and cheese
  • Chocolate chip cookie
  • Double chocolate chip cookie

When choosing a high-calorie option at Subway, it is important to be aware of the calorie content and to make sure that it fits into your overall dietary needs.

It is also important to balance your high-calorie meals with low-calorie meals and snacks.

What are some healthy sides at Subway?

Some healthy sides at Subway include:

  • Apple slices
  • Baked potato chips
  • Fresh fruit cup
  • Side salad
  • Subway chips (original or ranch)
  • Subway sauce (marinara or sweet onion)

What are some unhealthy sides at Subway?

Some unhealthy sides at Subway include:

  • Candy bar
  • Chocolate chip cookie
  • Double chocolate chip cookie
  • Macaroni & cheese
  • Potato chips (sour cream & onion or cheddar cheese)
  • Subway sauce (honey mustard or barbecue)

How can I make Subway healthier?

There are a few things you can do to make Subway healthier, including:

  • Choose a six-inch sub over a footlong sub.
  • Choose lean protein options, such as turkey, chicken, or grilled beef.
  • Ask for whole-wheat bread and vegetables.
  • Go light on the cheese and condiments.
  • Drink water or unsweetened tea instead of soda.

Subway Hours 

Days Opening Time Closing Time
Monday 9:00 AM 10:00 PM
Tuesday 9:00 AM 10:00 PM
Wednesday 9:00 AM 10:00 PM
Thursday 9:00 AM 10:00 PM
Friday 9:00 AM 10:00 PM
Saturday 9:00 AM 10:00 PM
Sunday 9:00 AM 10:00 PM

Subway order online

Subway in the United States can be ordered through Doordash, GrubHub, and UberEats.

Delivery Service Order Link

About Subway

Peter Buck inspired the names of Subway’s first and most well-liked products. The first item on the menu was “Peter’s Super Submarines.”

Following the success of their initial company and the establishment of a second site in 1966, Buck and DeLuca obtained their first franchises in 1974.

It is also known as a hoagie or an Italian sandwich. It is constructed from Italian rolls that have been split into pieces and filled with a variety of meat, veggies, cheese, and garnishes.

The cost of a Subway menu varies according to how fresh the food is. By claiming that the sandwiches there helped him lose weight, Jared Fogle benefited from Subway.

Subway Nutritional Information

Nutritional Breakdown

If You’re watching your Diet, click the aforementioned link To view the Nutritional information for each Item On the Subway Menu.

Important Links

Subway Menu With Prices

Official Website:
Locations: order.
Rewards & Deals:
Gift Cards:

Subway’s Customer Service

  • Address: 325 Sub Way, Milford, CT 06461, USA
  • Phone Number: +1 203-877-4281

☑️ Contact the Subway’s team: Contact Form

Social Media Links

Subway Menu With Prices

Facebook Page Facebook
Instagram Account Instagram
Twitter Handle Twitter
YouTube Channel Youtube

FAQs – Subway Calories Menu 

Are Subway sandwiches suitable for a weight-loss diet?

Yes, Subway has a number of low-calorie options, including the Veggie Delite or salads, which, when intelligently chosen and paired with physical activity and a balanced lifestyle, can be a component of a diet for losing weight.

How do Subway’s calorie menu items compare to other fast-food restaurants?

Subway’s menu often has fewer calories and more fresh veggies and lean meats than many other fast-food options, making it a healthier option.

Can I customize my Subway sandwich to reduce the calorie content?

Absolutely! By selecting the bread, contents, and toppings for your sandwich at Subway, you can control the calorie and nutritional content.

Are there vegetarian options available on the Subway Calories Menu?

Yes, Subway has several vegetarian options available, such as the Veggie Delite sandwich and salads with options for plant-based proteins.

Does Subway provide allergen information for its menu items?

Yes, Subway provides information about allergens on its online and in-store so people with food allergies or sensitivities can make educated decisions.

Are there any gluten-free options on the Subway menu?

Subway makes it easy for people with gluten intolerance to enjoy their meals by providing gluten-free bread and a selection of gluten-free components.


Everybody may choose a meal that meets their interests and dietary requirements thanks to the wide variety of options on the Subway Calories Menu.

You may prepare a balanced and nutritious dinner that meets your taste buds and your health goals by using expert advice and making informed decisions.

You may confidently peruse the Subway menu and have a great and healthy meal using the advice in this article.

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