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

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

FOOD	CALORIES
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

FOOD	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

FOOD	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

FOOD	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

FOOD	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

FOOD	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

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

Subway Extra Menu Items Calories

FOOD	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

FOOD	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

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

Subway Sauces Calories

FOOD	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

FOOD	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

FOOD	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
Doordash	https://www.doordash.com/business/subway-3720/
GrubHub	https://www.grubhub.com/food/subway
UberEats	https://www.ubereats.com/store/subway-saint-paul

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

subway.com/en/Nutrition

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

Important Links

Official Website:	Subway.com
Locations:	order. subway.com/locator
Rewards & Deals:	order.subway.com/promotions
Gift Cards:	order.subway.com/subwaycard
Franchise:	subwayfranchise.com
Careers:	order.subway.com/careers

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

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.

Conclusion

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.