Subway Calories Menu

Contents

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

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.

How many calories are in Subway’s cookies?

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.

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