Subway Nutrition Calculator
Build your Subway order item by item — sandwiches, salads, wraps, extras, cookies and sides. Toggle 6-inch or footlong and see live calories, protein, carbs, fat, sugar and sodium. All values from Subway's official published nutrition chart.
Sandwich size
Footlong = 2× the 6-inch sandwich values. Salads, wraps, extras and sides stay single-serve.
Sandwiches (6-Inch)
Salads
Wraps
Extras & Sauces
Cookies
Sides
Your Meal
Total Calories
0
Protein
0g
Carbs
0g
Fat
0g
Pick a size, then tap items to start building your Subway meal.
Values are Subway's published estimates. Actual portions vary by location.
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Quick Answer
A 6-inch Turkey Breast on 9-grain wheat is 280 calories — among the lightest sandwiches at Subway. A footlong doubles it to 560. The lowest is the 6-inch Veggie Delite at 230; the highest is the 6-inch Meatball Marinara at 480. Use the calculator above to build your exact order.
Full A-Z Menu — Nutrition Tables
Sandwiches (6-Inch)
Salads
Wraps
Extras & Sauces
Cookies
Sides
Breakfast
Drinks
~ = approximate, from Subway's published nutrition chart. Sandwich calories are 6-inch on 9-grain wheat. Footlong = 2× these values. Salads computed as sandwich minus bread; wraps computed as sandwich filling + tortilla. "varies" items: check in store for exact values.
Lowest-Calorie Builds
230 cal
Veggie Delite 6-Inch
6-Inch Veggie Delite + veggies + mustard + water
280 cal
Turkey 6-Inch Light
6-Inch Turkey Breast + veggies + no sauce
560 cal
Turkey Footlong Light
Footlong Turkey Breast + veggies + mustard
Highest-Protein Builds
390 cal
38g protein
Oven Roasted Chicken
6-Inch Oven Roasted Chicken + bacon — 38g protein
700 cal
58g protein
Rotisserie Footlong
Footlong Rotisserie-Style Chicken — 58g protein
830 cal
64g protein
Steak & Cheese Footlong
Footlong Steak & Cheese + bacon — 64g protein
How to Order Under 600 Calories at Subway
- Choose a 6-inch, not a footlong — footlongs double the calories. A footlong Turkey is 560; a 6-inch is 280.
- Pick Turkey, Veggie Delite, or Oven Roasted Chicken — all under 320 calories for a 6-inch. Avoid Tuna (470) and Meatball Marinara (480).
- Load up on veggies — lettuce, tomato, onion, peppers, and cucumbers add almost no calories. Fill the sandwich with them.
- Use mustard or vinegar, not mayo — mayo adds 100 calories and 11g fat. Mustard adds almost nothing.
- Skip the cheese or pick one slice — cheese adds 50 calories and 4g fat. One slice is fine; two adds up.
- Choose baked chips over cookies — baked chips are 130 calories; a chocolate chip cookie is 210.
Example under 600: 6-inch Turkey Breast (280) + veggies + mustard + baked chips (130) = 410 calories, 20g protein.
Scan Any Meal — Get Instant Nutrition
Snap a photo of any meal and get calories, protein, carbs and fat in seconds. Free, no app, no sign-up.
Subway Nutrition FAQs
Scan Any Meal — Get Instant Nutrition
Snap a photo of any meal and get calories, protein, carbs and fat in seconds. Free, no app, no sign-up.
⚠️ Disclaimer
Nutrition values are Subway's published estimates and can vary by location. Macro values (protein, carbs, fat, sugar, sodium) are approximate. This is not medical advice — talk to your doctor.