How Many Calories Are in My Subway Order? Free 2026 Nutrition Calculator

Disclaimer: All nutrition data is for the United States menu. Recipes, breads and portion sizes vary in other regions.

Quick Answer

A 6-inch Oven Roasted Turkey on Artisan Italian with cheese, default veg and no sauce is about 320 calories. The same sandwich as a Footlong with double meat, double provolone, regular mayo and chipotle southwest sauce lands closer to 1,100 calories. Every choice from bread to sauce moves the number, sometimes by hundreds of calories at a time.

The calculator below has the full 2026 US Subway menu: Signature Series subs, classic 6-inch and footlong builds, wraps, protein bowls, breads, cheeses, sauces, chips, cookies and drinks. Pick what you would actually order and the calorie, sodium and protein totals update live.

For the lowest calorie Subway order, pick a Titan Turkey Protein Bowl, double the chicken, skip the cheese and use mustard or oil and vinegar instead of mayo. You can finish at around 400 calories with more than 50 g of protein.

Why a Subway calorie calculator beats the in-app number

The Subway app shows the calorie count for the default recipe of each sandwich. The moment you say "Footlong, double meat, jalapeño cheddar bread, extra provolone, peppercorn ranch, no veg," that number stops updating. The sandwich you actually eat is a completely different beverage of bread and fat than the one on the menu card.

I built this Subway nutrition calculator because the same 6-inch turkey sub can range from 280 to 720 calories depending on bread, cheese and sauce alone. If you are tracking macros, in a calorie deficit, or just trying to make a smarter lunch choice, you need a tool that updates with every customisation.

Where a Subway sandwich fits in your day

Before worrying about a 540-calorie sub, it helps to know your full daily target. Use a TDEE calculator to estimate maintenance calories, then a calorie calculator to set a deficit. A BMI tool gives you a rough fit-band, and a macro split calculator tells you how many of those calories should come from carbs, fat and protein.

Decoding the Subway menu in five parts

Every Subway order is built from the same five levers: size, bread, protein, cheese and sauce. Vegetables are almost free. Move any one of those five and the calorie count shifts.

1. Size: 6-inch vs Footlong

A Footlong is exactly double the calories of a 6-inch. There is no calorie discount for buying the bigger one. A 6-inch turkey is 280 calories, a Footlong turkey is 560. If you only need a snack, order the 6-inch and a side salad.

2. Bread: 30 to 50 calorie swings

For a 6-inch sub, plain bread alone ranges from about 210 calories (Artisan Italian) to 250 calories (Italian Herbs & Cheese). Jalapeño Cheddar is similar at 240. Switching to a Wrap (Tomato Basil) actually adds calories vs a 6-inch sub because the wrap is denser. The Footlong delta is double, so picking Italian Herbs & Cheese over Artisan adds about 80 calories on a Footlong.

3. Protein: where the biggest gaps live

Oven Roasted Turkey on a 6-inch is about 50 calories of meat. Tuna is 245 calories of meat. Meatball Marinara brings sauce, cheese and the meatballs to about 270 calories of filling. Picking turkey or rotisserie chicken over tuna, meatball or steak with cheese is the single biggest lever in the calculator.

4. Cheese: 40 to 80 calories per 2 slices

American is the lightest (40 kcal), Pepper Jack the heaviest (80 kcal). Double cheese doubles the number. If you are sodium sensitive, Swiss is the lowest sodium option at only 35 mg per 2 triangles.

5. Sauce: the silent calorie hit

Regular mayo adds 110 calories. Peppercorn Ranch and Chipotle Southwest are both around 100 calories. Yellow mustard is 5. Sweet Onion is 35. If you must have a creamy sauce, ask for half portion: the staff will spread the same amount across the sandwich, you just get less of it.

The lowest calorie Subway orders for 2026

• Titan Turkey Protein Bowl, double meat, no cheese, mustard. Around 380 calories, 60 g protein.
• 6-inch Veggie Delite on 9-Grain Wheat with avocado and oil & vinegar. Around 360 calories, balanced fats.
• 6-inch Oven Roasted Turkey on Artisan Italian, swiss, mustard, all veg. Around 350 calories, 23 g protein.
• 6-inch Rotisserie-Style Chicken on Wheat, pepper jack, MVP Parmesan Vinaigrette. Around 470 calories, 30 g protein.

The highest calorie Subway orders to know about

The biggest landmines on the menu are Footlong Monster (about 1,400 kcal) and the Chicken & Bacon Ranch Wrap (720 kcal in wrap form alone, more if you add chips). The classic Footlong Tuna lands close to 960 calories with default cheese and mayo, mostly from the mayo-heavy tuna mix. Order any of those as a 6-inch and you cut the damage in half.

Sodium: the hidden Subway problem

Most footlong subs land between 1,500 and 2,200 mg of sodium, which is 65 to 95 percent of the FDA's daily target of 2,300 mg. The Beast Footlong tops 3,300 mg by itself. If you eat Subway more than twice a week, swap to a Protein Bowl, skip the bacon, halve the cheese, and choose mustard, oil & vinegar or sweet onion over creamy sauces. The bowl format alone cuts about 600 mg of sodium versus the footlong.

How to use the Subway calculator above

1. Pick the category that matches what you would actually order: Signature Series, Classic, Wrap or Protein Bowl.
2. Tap the plus sign next to your main item. If you want a Footlong, add the same 6-inch twice. Calories double exactly.
3. Add cheese and sauce as separate line items so you can see the impact of each one.
4. Add a side and drink. A Coca-Cola in a 21 oz cup is 250 calories all by itself, more than most 6-inch subs.
5. Watch the saturated fat and sodium bars on the right. If either turns red, swap the highest contributor first.

FAQs

Does the bread really make that much of a difference?

Across the 6-inch range, no. Between Artisan Italian and Italian Herbs & Cheese you are talking about 40 calories and 90 mg of extra sodium. The Footlong doubles that. Bread choice matters more for sodium than for calories on most subs.

Are protein bowls actually lower calorie?

Yes. A Titan Turkey Protein Bowl is roughly 410 calories with 41 g of protein. The same Titan Turkey as a Footlong is around 940 calories. Removing the bread removes about 420 calories of refined carbs.

Are vegetables really zero calories?

Officially they each list 5 to 15 calories per serving, but on the calculator above they round to roughly nothing. Load up on lettuce, tomato, cucumber, green pepper, onion, olives, jalapeños and spinach for free fibre.

Is the avocado upcharge worth the calories?

One scoop of Subway avocado is about 70 calories with 6 g of heart healthy fat. If you are skipping cheese and mayo, it is a great trade and keeps the sandwich satisfying.

The bottom line

Subway gives you more direct control over a fast food meal than almost any other chain. A 6-inch Veggie Delite is 220 calories. A loaded Footlong Beast is over 1,300. The 1,100 calorie gap is entirely your choices. Use the calculator above, lean on lean proteins, hold or halve the creamy sauces, and a Subway lunch will fit any reasonable target.