Subway Tuna Sandwich Calories: Full Nutrition Breakdown

Last updated: October 2026

Subway Tuna Sandwich Calories: Full Nutrition Breakdown

A 6-inch Subway tuna sandwich contains approximately 370–480 calories depending on bread choice and how the sandwich is built. Subway’s tuna is pre-mixed with mayonnaise in-store, so the tuna portion itself is fairly calorie-dense — the bread, cheese and sauces you add make up most of the difference. Here’s the complete breakdown.

Subway Tuna Sandwich Nutrition Facts (6-Inch)

Why such a wide calorie range? The tuna protein itself (74g serving, before bread) is approximately 257 calories with 23.5g fat — almost all from the mayo used to prepare it. Small variations in how much tuna mixture is added, or whether extra mayo is applied, create meaningful calorie differences. The lower figure reflects a lighter portion on a lighter bread; the higher figure reflects a fuller portion on a cheese-topped bread. All figures here are approximate.

Calories by Bread Choice

What’s Actually in Subway Tuna

Subway’s tuna is made from canned skipjack and yellowfin tuna blended with mayonnaise. It is not a fancy preparation, but it is legitimate fish with legitimate nutritional benefits:

• Complete protein: All nine essential amino acids
• Omega-3 fatty acids: ~250mg per 6-inch (primarily EPA and DHA from the tuna, not the mayo)
• Selenium: Supports thyroid function and antioxidant defense
• Vitamin B12: Critical for energy metabolism and red blood cell formation
• Iron: From fish heme iron, well-absorbed by the body

The fatty profile of the tuna sub differs from chicken-based subs primarily because of the mayo: the tuna protein itself is naturally low in fat, but the mayo-based preparation adds significant fat. Because the tuna is pre-mixed, you can’t order it with less mayo — the best ways to cut calories are skipping extra mayo, cheese and creamy sauces, and choosing a lighter bread.

Subway Tuna vs. Other Subs (6-Inch Comparison)

The tuna sub is notably higher in fat than lean protein options (turkey, chicken, roast beef) — but lower in sodium than most. If you’re managing sodium intake, the tuna sub is one of the better options at Subway. If fat is your primary concern, the lean protein options are significantly lower.

Subway Tuna Nutrition for Fitness Goals

Weight loss

At 370–480 calories with 15–20g protein, the 6-inch tuna sub fits into most weight loss calorie targets. The fat content (from mayo) is on the higher side compared to other 6-inch options. Skipping cheese and extra sauces and choosing Artisan Italian bread keeps the 6-inch toward the lower end of that range. Avoid the footlong — it doubles to 740–960 calories.

Muscle gain

The tuna sub provides solid protein (15–20g), omega-3s that may help with exercise-induced inflammation, and 41–44g carbs for glycogen replenishment post-workout. For higher protein needs, pairing with a protein-rich side or requesting extra tuna (on a footlong) gets you to 35–40g protein.

General performance

Omega-3 fatty acids from tuna support cardiovascular health, may help reduce inflammation, and may modestly support recovery from training stress. The selenium in tuna (55mcg, approximately 100% DV) supports thyroid function, which regulates metabolism. These are meaningful benefits for active people beyond just the protein content.

How to Order Subway Tuna to Hit Your Goals

• For lowest calories: choose Artisan Italian or Hearty Multigrain bread, skip cheese and extra sauces, load vegetables — target: roughly 410–430 calories
• For highest protein: Request the tuna on a footlong, add extra protein scoops if available — target: 30–40g protein (at 740–960 calories)
• For lowest sodium: The tuna sub is already one of the lower-sodium Subway options (580mg standard) — skip cheese (saves 150–200mg) for a 430mg-range 6-inch
• As a salad: Tuna in a salad bowl (no bread) brings the entire meal to approximately 250–350 calories while retaining all the omega-3 and protein benefits

Frequently Asked Questions

How many calories in a Subway tuna footlong?

A Subway tuna footlong contains approximately 740–960 calories (double the 6-inch), with 30–40g protein, 82–88g carbs, and 32–50g fat depending on bread and mayo amount.

Is Subway tuna healthy?

The tuna itself — rich in omega-3s, selenium, and complete protein — is nutritious. The mayo-based preparation adds significant fat and calories. On balance, a 6-inch tuna sub on Hearty Multigrain with no extra sauce and lots of vegetables is a solid meal for most people. The full-mayo standard build is higher in fat than comparable chicken or turkey options.

Is Subway tuna real tuna?

Subway says it uses 100% wild-caught tuna mixed with mayonnaise, and a 2021 lawsuit claiming its tuna wasn’t real tuna was dropped. Either way, it is prepared tuna salad, not plain tuna fillet, which is why it has a higher fat content than you might expect from plain canned tuna.