Subway guide
Subway menu, nutrition facts and ordering guide
Subway's menu is built around subs you customize, from the bread to the last squeeze of sauce. The figures on our page are Subway's official US nutrition values for the standard 6 inch recipes, linked in the sources box above with the date we last checked them. Footlongs are roughly double, and any extra cheese, sauce or meat changes the totals.
This guide walks through the verified subs on our page, how customizing changes them, and how to use the numbers.
What standard recipe means
Subway publishes nutrition for each sub as a standard recipe: a set bread, meat, cheese and a defined list of vegetables. As soon as you change the bread, add cheese or pick a sauce, the real numbers move. Our page uses the standard 6 inch values so you have a fair baseline for comparing subs.
When you customize, the official Subway nutrition values document lists breads, cheeses, sauces and extras separately, so you can add them yourself or use our calculator for the base sub.
The verified 6 inch subs
The Veggie Delite is the lightest at about 200 calories, 8 grams of protein, 39 grams of carbs, 2 grams of fat and 320 milligrams of sodium. The Oven Roasted Turkey is about 260 calories, 19 grams of protein, 39 grams of carbs, 3 grams of fat and 790 milligrams of sodium.
- Veggie Delite: 200 cal, 8 g protein
- Oven Roasted Turkey: 260 cal, 19 g protein
- Steak & Cheese: 320 cal, 25 g protein
- Italian B.M.T.: 360 cal, 19 g protein
The Steak and Cheese with American cheese is about 320 calories, 25 grams of protein, 37 grams of carbs, 10 grams of fat and 1,020 milligrams of sodium. The Italian B.M.T. is about 360 calories, 19 grams of protein, 39 grams of carbs, 16 grams of fat and 1,160 milligrams of sodium.
Best picks by goal
For protein, the Steak and Cheese leads the verified list with 25 grams for 320 calories. For low fat, the Oven Roasted Turkey has just 3 grams with 19 grams of protein. For the fewest calories and least sodium, the Veggie Delite is the clear pick.
The Italian B.M.T. has the most fat and sodium of the four because of its cured meats. It is a flavorful sub, but if you are watching sodium, it uses about half the daily guideline in a 6 inch size.
How customizing changes the numbers
Vegetables add volume and crunch for very few calories, so piling them on is the easiest way to make a sub more filling. Cheese, mayonnaise-based sauces and extra meat are the biggest additions. Choosing one sauce, or asking for a light amount, keeps the sub close to its standard values.
- Load up on vegetables
- One sauce, or light sauce
- Extra meat raises protein and sodium
- Footlong is roughly double
Going from a 6 inch to a Footlong roughly doubles everything, including sodium. If you are hungry, a 6 inch with extra vegetables can be a lighter alternative to a Footlong.
Sodium at Subway
Deli meats, cheese and bread all carry sodium. The four verified subs range from 320 milligrams for the Veggie Delite to 1,160 for the Italian B.M.T. in a 6 inch size. If you eat Subway often, the turkey or veggie options keep sodium much lower than cured meat subs.
Subway prices: why we show Varies
Subway does not publish one national US price list, and prices differ from one location to the next. Rent, wages, local taxes and regional promotions all play a part, and delivery apps often charge more than ordering direct. Any site listing exact Subway prices for the whole country is rounding, guessing or reporting a single store without saying so.
To see what you will actually pay, open the Subway app or website, pick your nearest location and browse the menu. Prices for that store appear before checkout. If you want to help other diners, share the price you paid on our community page with the date, so readers can see real, dated prices from real locations.
Using the calculator with Subway
Add any verified sub to our nutrition calculator and press Calculate meal. Add a second item or a drink from another brand page to see a full day's eating out in one place. Use the calorie budget planner first if you want a daily target to compare against.
How we check Subway nutrition facts
Every Subway number on this page comes from Subway's own published US nutrition information, linked in the sources box above. We copy the official values for each standard item, note the serving size, and record the date we last checked them. When Subway updates a recipe or publishes a new guide, we compare the new figures with ours and update both the numbers and the date.
We do not mix in figures from third-party apps or databases, and we do not estimate items Subway has not published. If an item is missing from our page, it is because we have not yet confirmed it against an official source. Restaurants prepare food by hand, so a real portion can differ a little from the published standard.
Allergies and special diets at Subway
Calories and macros are only part of the picture. If you have a food allergy, intolerance or medical diet, use Subway's official allergen and ingredient information and speak with staff when you order. Shared kitchens mean cross contact is possible. Our pages are a planning tool, not medical or dietary advice, and a registered dietitian can help with personal targets.
Frequently asked questions
What is the lowest calorie Subway sub?
Of the verified 6 inch subs on our page, the Veggie Delite is lowest at about 200 calories.
Which Subway sub has the most protein?
Of our verified 6 inch subs, the Steak and Cheese has the most at about 25 grams.
Do these numbers include cheese and sauce?
They are Subway's standard recipes. The Steak and Cheese includes American cheese. Extra cheese or sauces add to the totals.
Where do the Subway numbers come from?
From Subway's official US nutrition values PDF, linked in the sources box with the date we last checked it.
The takeaway
Subway's verified 6 inch subs range from about 200 to 360 calories. Choose the Steak and Cheese for protein, the turkey for low fat, and the Veggie Delite for the lightest option. Load up on vegetables, go easy on sauce, and check prices in the Subway app.