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Are you curious about the Subway calories menu? Wondering how to make healthier choices at your favorite sandwich shop? Look no further!
The Subway calories menu is your go-to guide for understanding the nutritional content of your favorite subs and sides.
Whether you’re counting calories, watching your weight, or simply trying to eat better, knowing what’s in your food is crucial.
In this comprehensive guide to Subway’s nutritional information, we’ll break down everything you need to know about their menu options.
From low-calorie subs to protein-packed salads, we’ve got you covered. We’ll explore the healthiest choices, hidden calorie traps, and even share some tips on how to customize your order for the perfect balance of taste and nutrition.
By the end of this post, you’ll be a Subway menu master, ready to order with confidence and enjoy your meal without any guilt. Let’s dive in and uncover the secrets of the Subway calories menu together!
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 |
Making Healthier Choices at Subway
Now that we’ve broken down the calorie content of various menu items, let’s explore some strategies for making healthier choices at Subway:
Choose whole grain bread: Opt for 9-grain wheat or 9-grain honey oat bread for added fiber and nutrients.
Load up on veggies: Take advantage of Subway’s fresh vegetable offerings to add volume and nutrients to your meal without significantly increasing calories.
Be mindful of sauces and dressings: Many sauces and dressings are high in calories. Consider low-fat options or ask for them on the side so you can control the amount.
Opt for lean proteins: Choose lean protein options like turkey breast, chicken breast, or ham instead of higher-fat meats like salami or meatballs.
Consider a salad: If you’re looking to cut calories significantly, consider turning your favorite sandwich into a salad.
Watch your portion size: A 6-inch sub can often be satisfying enough. If you’re extra hungry, consider adding a side of apple slices instead of upgrading to a footlong.
Be careful with extras: Cheese, bacon, and avocado can quickly add calories to your meal. Consider if these extras are worth the additional calories.
Choose water or low-calorie drinks: Opt for water, unsweetened tea, or diet sodas to avoid liquid calories.
Tips for Making Healthier Choices at Subway
Here are some quick tips to keep in mind:
- Load up on veggies – they add flavor and nutrition without many calories
- Choose lean proteins like turkey or chicken
- Opt for whole grain bread for added fiber
- Be mindful of high-calorie toppings and sauces
- Consider a 6-inch sub instead of a footlong
Subway’s Commitment to Healthier Options
Over the years, Subway has made efforts to improve the nutritional profile of its menu items. Some of these initiatives include:
- Removing artificial trans fats from all menu items
- Reducing sodium content across the menu
- Offering more whole grain options
- Providing detailed nutritional information to customers
These efforts demonstrate Subway’s commitment to helping customers make informed, healthier choices.
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 |
FAQ – Subway Calories Menu
What is the lowest calorie sandwich at Subway?
The Veggie Delite is typically the lowest calorie sandwich at Subway. On 9-grain wheat bread, a 6-inch Veggie Delite contains about 230 calories.
This sandwich is packed with fresh vegetables and can be customized with low-calorie condiments for added flavor without significantly increasing the calorie count.
How many calories are in a footlong Subway sandwich?
The calorie content of a footlong Subway sandwich varies widely depending on the type of sandwich and customizations.
Generally, a footlong contains twice the calories of a 6-inch sub. For example, a footlong Oven Roasted Chicken on 9-grain wheat bread is about 640 calories, while a footlong Meatball Marinara can reach up to 960 calories.
Are Subway salads low in calories?
Yes, most Subway salads are low in calories, especially without dressing. A Veggie Delite salad without dressing is only about 60 calories.
Even protein-rich salads like the Oven Roasted Chicken salad are relatively low, at around 140 calories without dressing. However, be cautious with dressings, as they can add significant calories.
Which Subway bread has the least calories?
The lowest calorie bread option at Subway is typically the 6-inch sourdough, with about 190 calories.
The 9-grain wheat bread is also a good low-calorie option at about 200 calories for a 6-inch serving. It’s worth noting that calorie content can vary slightly by location and country.
Subway cookies generally range from 200-220 calories each, depending on the flavor. For example, the Chocolate Chip cookie is about 210 calories, while the White Chip Macadamia Nut cookie is around 220 calories.
These treats can significantly increase the calorie content of your meal, so consider them as an occasional indulgence.
What is the highest calorie sandwich at Subway?
The Chicken & Bacon Ranch Melt is often the highest calorie option at Subway. A footlong version of this sandwich can contain about 1,220 calories.
Other high-calorie options include the Spicy Italian and the Meatball Marinara. The calorie content can increase further with additional cheese, sauces, or extras.
How many calories are in Subway’s sauces?
Calorie content in Subway’s sauces varies widely. Light options like yellow mustard or vinegar have 0 calories. Moderate options like sweet onion sauce have about 40 calories per serving.
Higher calorie options include mayonnaise (110 calories) and ranch dressing (110 calories). It’s important to consider sauce calories when customizing your sandwich.
Are Subway protein bowls low in calories?
Subway protein bowls can be low in calories, depending on the ingredients chosen. A Veggie Delite protein bowl is about 130 calories without dressing.
Protein bowls with meat like Oven Roasted Chicken or Turkey Breast are around 330-350 calories. These options can be a good choice for those looking to reduce carb intake while still enjoying Subway flavors.
How many calories are in a 6-inch Turkey Breast sandwich from Subway?
6-inch Turkey Breast sandwich on 9-grain wheat bread is approximately 280 calories. This includes the standard vegetable toppings but no cheese or extra sauces.
Adding cheese or high-calorie sauces can increase the calorie count. This sandwich is one of Subway’s lower calorie options and is part of their Fresh Fit menu.
Does toasting a Subway sandwich affect its calorie count?
Toasting a Subway sandwich doesn’t significantly change its calorie content. The difference in calories before and after toasting is negligible.
Toasting can enhance flavors and textures but doesn’t add or subtract a meaningful amount of calories. The calorie content is much more affected by ingredient choices than by the toasting process.