Subway Meatball Sub Calories: Footlong vs 6-Inch, All Customizations

Last updated: May 2026

Subway Meatball Sub Calories: Full Nutrition Breakdown

A standard 6-inch Subway Meatball Marinara contains approximately 420 calories with 19g protein, 44g carbs, 20g fat, and 850mg of sodium. Here’s exactly what you’re eating and how customizations change the numbers.

Subway Meatball Marinara Nutrition Facts (6-Inch)

Footlong: Approximately 840 calories, 38g protein, 88g carbs, 40g fat, 1,700mg sodium — double the 6-inch values.

International variation: Subway Australia’s Italian Meatball on Italian Herbs & Cheese lists 561 calories with 24g protein and 1,190mg sodium, reflecting a different default portion or recipe. Always check your local Subway nutrition guide for your country’s specific values.

Calories by Bread Choice

The meatball protein itself contributes approximately 133 calories and 10g protein per 6-inch serving. The rest comes from bread and add-ons:

The meatball marinara is traditionally served on Italian Herbs & Cheese — this is the default build that produces the 420-calorie figure. Choosing Artisan Italian or 9-Grain Wheat saves 20–30 calories per 6-inch and also reduces sodium slightly (since the cheese bread adds sodium).

How Add-Ons Change the Meatball Sub

A standard 6-inch meatball sub at 420 calories can easily reach 600+ calories if you add cheese, a creamy sauce, and extra meatballs. The marinara sauce itself (about 10g per 6-inch) adds approximately 40–50 calories from the marinara — keeping it as the only sauce is the default and the right call.

How the Meatball Marinara Compares to Other Subway Subs

The meatball marinara is a moderate-calorie option — not the heaviest at Subway, but significantly more than the lean proteins. Its iron content (2.8mg, ~16% DV) is notably higher than chicken-based options due to the beef and pork in the meatballs.

Is the Meatball Marinara Good for the Gym?

As a post-workout meal, the 6-inch meatball marinara works reasonably well:

• 19g protein supports muscle repair — adequate for most post-workout needs, though lower than the Rotisserie Chicken option
• 44g carbohydrates helps replenish muscle glycogen after training
• Iron (2.8mg) supports red blood cell function — beneficial for high-training-volume athletes
• 850mg sodium replaces some of the electrolytes lost through sweat

The higher fat content (20g, 8.5g saturated) slows digestion slightly, which is fine for post-workout timing but not ideal if you need rapid protein absorption. Choosing 9-grain wheat bread instead of Italian Herbs & Cheese adds fiber that further slows the meal, making it better for sustained energy than rapid recovery.

Frequently Asked Questions

How many calories in a Subway footlong meatball sub?

Approximately 840 calories for a footlong Meatball Marinara on Italian Herbs & Cheese with standard toppings — double the 6-inch. Adding cheese or extra sauce pushes this significantly higher.

Is the Subway meatball sub high in sodium?

At 850mg for a 6-inch, the meatball sub accounts for about 37% of the FDA’s recommended daily sodium limit of 2,300mg. This is moderate compared to some Subway options (the Chicken & Bacon Ranch Melt runs 1,290mg for a 6-inch) but still a meaningful sodium contribution. The footlong version at ~1,700mg is high by any measure.