The Subway 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.
How the Subway nutrition calculator works
The Subway calculator runs in four steps. First you choose a goal, such as maintaining weight, eating lighter, gaining or prioritizing protein, and the meal type you are planning. The tool turns that choice into a meal budget so the totals you see at the end are compared with a number that actually means something for your day. Second, you build the order by picking menu items or by using the step-by-step build your own 6-inch sub builder. Third, you review every line, change quantities and remove anything you do not want. Fourth, you press Calculate to see calories, protein, carbs, fat and sodium for the whole meal.
Results only appear after you press Calculate. That is deliberate: totals that jump around while you are still choosing make it harder to think about the order, and a single result screen is easier to compare with your budget. If you change anything after calculating, press Calculate again to refresh the totals.
Everything happens in your browser. The calculator does not ask for an account, does not save your order to our servers and does not need your weight or age unless you choose to use the separate calorie planner to set a daily target.
Lowest-calorie, highest-protein and lowest-sodium Subway picks
These lists are calculated directly from the calculator data, so they update when the menu data updates. They are a starting point for comparison, not a recommendation that any single item suits your diet.
Lowest calories: 6" Veggie Delite (200 calories), 6" Oven Roasted Turkey (260 calories), 6" Black Forest Ham (270 calories), 6" Roast Beef (300 calories), 6" Rotisserie-Style Chicken (300 calories). Low-calorie items are often drinks, sides or smaller portions, so check that the pick actually works as the meal you want.
Most protein: Steak & Bacon Wrap (whole 12-inch wrap) (58 g), Chicken & Bacon Ranch Wrap (whole 12-inch wrap) (55 g), Grilled Chicken Wrap (whole 12-inch wrap) (48 g), Chipotle Philly Wrap (whole 12-inch wrap) (47 g), Steak Philly Wrap (whole 12-inch wrap) (46 g). The items with the most protein are often the larger items too, so compare them with the protein per calorie list below.
Most protein per 100 calories: 6" Steak & Cheese (American cheese) (7.8 g per 100 calories), 6" Rotisserie-Style Chicken (7.7 g per 100 calories), 6" Roast Beef (7.3 g per 100 calories), 6" Oven Roasted Turkey (7.3 g per 100 calories), Grilled Chicken Wrap (whole 12-inch wrap) (7.1 g per 100 calories).
Lowest sodium: 6" Veggie Delite (320 mg), 6" Tuna (670 mg), 6" Rotisserie-Style Chicken (710 mg), 6" Roast Beef (740 mg), 6" Oven Roasted Turkey (790 mg). Sodium adds up fast at restaurants, and the general daily value used on US nutrition labels is 2,300 mg.
Building a custom Subway sub step by step
The build your own 6-inch sub flow follows the order you would use at the counter. It has 5 steps: Choose 6-inch bread (required), Protein (required), Cheese, Vegetables, Sauces. Steps that allow several choices let you stack options, and steps with portions let you choose light, regular or extra.
Choose 6-inch bread: 6" Artisan Italian Bread 210 calories, 6" Hearty Multigrain Bread 200 calories, 6" Italian Herbs & Cheese Bread 250 calories, 6" Jalapeño Cheddar Bread 240 calories, 6" Artisan Flatbread 220 calories.
Protein: All-American Club Meats (Ham, Turkey, Bacon) 140 calories, Bacon (2 strips) 80 calories, Black Forest Ham 70 calories, Cold Cut Combo Meats 110 calories, Egg Patty 180 calories, Genoa Salami (3 slices*) 70 calories, Grilled Chicken 80 calories, Grilled Chicken, Sweet Onion Teriyaki Glazed 110 calories, plus 9 more options in the tool.
Cheese: American 80 calories, Monterey Cheddar, Shredded 110 calories, Parmesan Grated 5 calories, Pepperjack 100 calories, Provolone 90 calories.
Vegetables: Avocado, Sliced 45 calories, Avocado, Smashed 70 calories, Banana Peppers (3 rings) 0 calories, Cucumbers (3 slices) 0 calories, Green Chiles 5 calories, Green Peppers (3 strips) 0 calories, Jalapeno Peppers (3 rings) 0 calories, Lettuce 0 calories, plus 5 more options in the tool.
Sauces: Baja Chipotle 70 calories, BBQ Sauce 25 calories, Frank's RedHot Buffalo Sauce 0 calories, Giardiniera 80 calories, Honey Mustard 60 calories, Hot Honey Sauce 30 calories, Mayonnaise 100 calories, Mustard, Yellow 10 calories, plus 10 more options in the tool.
Regular portions use the Subway US nutrition information (PDF) figures. Light and extra portions are scaled estimates, because restaurants do not publish separate nutrition for them, and the calculator labels any build that uses them as an Estimate.
Example Subway meals and their totals
These quick-start orders appear in the calculator and on the Subway pages, and they all come from the same shared data, so the totals match wherever you see them. Load one in the calculator and change it to fit your goal.
Turkey 6-inch sandwich: 6" Oven Roasted Turkey. Total 260 calories, 19 g protein, 39 g carbs, 3 g fat and 790 mg sodium.
Rotisserie chicken 6-inch sandwich: 6" Rotisserie-Style Chicken. Total 300 calories, 23 g protein, 39 g carbs, 6 g fat and 710 mg sodium.
Ham 6-inch sandwich: 6" Black Forest Ham. Total 270 calories, 18 g protein, 41 g carbs, 4 g fat and 810 mg sodium.
Steak & cheese 6-inch sandwich: 6" Steak & Cheese (American cheese). Total 320 calories, 25 g protein, 37 g carbs, 10 g fat and 1020 mg sodium.
Subway sauces and extras
Sauces, dressings, cheese and extras are where restaurant meals quietly gain calories and sodium. The calculator lets you add these to any order. They are labeled Estimate until each one is checked against Subway's current official guide, and their prices show as Varies.
Add bacon: about 80 calories and 280 mg sodium. Add avocado: about 60 calories and 120 mg sodium. Extra cheese: about 40 calories and 120 mg sodium. Mayonnaise: about 100 calories and 75 mg sodium. Chipotle Southwest: about 100 calories and 200 mg sodium.
Where the Subway numbers come from
Nutrition figures in this calculator come from Subway US nutrition values (PDF), published by the chain. They were last checked on November 6, 2026. The source link is shown above the calculator so you can compare any number yourself.
Menu prices vary by location, so the calculator shows Varies wherever we could not confirm a price for a specific restaurant. Check your local Subway ordering page for the current price.
If you see a number that no longer matches Subway's current information, email be@well.now with the item and a link to the source. Our editorial policy explains how corrections are reviewed and dated.
Tips for using the Subway calculator well
A few habits make the totals more useful and closer to what you actually eat.
- Set your goal first so the result compares with a real budget
- Add drinks, sides and sauces, not just the main item
- Use quantity for shared items instead of guessing halves
- Compare two versions of an order before you visit
- Check the source date when a menu has recently changed
- Treat light and extra portions as estimates
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
Is the Subway nutrition calculator free?
Yes. The Subway calculator is free, needs no account and runs in your browser.
How accurate are the Subway calculator totals?
Totals add up the sourced values for standard recipes. Restaurant preparation varies, and custom portions are estimates, so treat results as a close guide rather than an exact measurement.
Why does the Subway calculator show Varies for prices?
Subway prices differ by US location. We only show a price when we confirmed it on an official menu for a named restaurant.
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.