What is a Subway nutrition calculator?
A Subway nutrition calculator lets you build your sandwich ingredient by ingredient and see the exact nutritional content — calories, protein, carbohydrates, fat, sugar, fiber, and sodium — before you order. Unlike looking up a pre-set sandwich, a component builder accounts for your specific bread, protein, cheese, vegetables, and sauce combination.
Subway is one of the most macro-friendly fast food options because you control every ingredient. A plain 6-inch Veggie Delite is about 215 kcal. A footlong Italian B.M.T. with Monterey Cheddar and mayo is about 1,290 kcal. The same protein with a different sauce or size dramatically changes the outcome.
Subway protein comparison — 6-inch on Hearty Multigrain, standard veggies, no cheese or sauce
| Sub | Calories | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Veggie Delite | ~215 | ~10g | ~3g | ~40g | ~430mg |
| Oven-Roasted Turkey | ~265 | ~20g | ~5g | ~39g | ~800mg |
| Black Forest Ham | ~275 | ~19g | ~5g | ~41g | ~840mg |
| Grilled Chicken | ~285 | ~25g | ~5g | ~40g | ~560mg |
| Roast Beef | ~285 | ~24g | ~5g | ~41g | ~770mg |
| Rotisserie-Style Chicken | ~295 | ~24g | ~7g | ~39g | ~750mg |
| Sweet Onion Teriyaki | ~315 | ~25g | ~5g | ~48g | ~700mg |
| Steak | ~315 | ~26g | ~8g | ~41g | ~800mg |
| Cold Cut Combo | ~315 | ~18g | ~11g | ~40g | ~970mg |
| B.L.T. | ~365 | ~19g | ~15g | ~41g | ~690mg |
| Italian B.M.T. | ~425 | ~25g | ~18g | ~43g | ~1390mg |
| Spicy Italian | ~450 | ~20g | ~25g | ~40g | ~1120mg |
| Tuna | ~455 | ~21g | ~26g | ~39g | ~660mg |
| Meatball Marinara | ~455 | ~21g | ~21g | ~52g | ~1070mg |
Built from Subway's U.S. Nutrition Information (January 2026): Hearty Multigrain bread, lettuce, tomato, cucumber, green pepper and onion, plus the protein. Italian B.M.T. and B.L.T. are built from Subway's individual meat rows; Spicy Italian is an estimate. Actual values vary by region and preparation.
Subway sauce calories — the biggest hidden variable
Sauce is where Subway orders most often go off-track. Mayo (100 calories) or Peppercorn Ranch (80) on a 6-inch sub adds more calories than turkey, ham or grilled chicken. Figures are Subway's U.S. values per 6-inch serving (January 2026):
| Sauce (6-inch serving) | Calories | Fat | Sugar |
|---|---|---|---|
| Red Wine Vinegar | 0 | 0g | 0g |
| Yellow Mustard | 10 | 1g | 0g |
| Sweet Onion Teriyaki | 30 | 0g | 6g |
| Olive Oil Blend | 45 | 5g | 0g |
| Honey Mustard | 60 | 5g | 3g |
| Baja Chipotle | 70 | 7g | 1g |
| Peppercorn Ranch | 80 | 8g | 1g |
| Mayonnaise | 100 | 11g | 0g |
How to build the highest-protein Subway order
For maximum protein efficiency (grams of protein per calorie), follow this order-building strategy:
- Bread: Hearty Multigrain — 200 calories, 3 g fiber and the fewest carbs (36 g) of the 6-inch breads
- Protein: Grilled Chicken, Roast Beef or Steak — the most protein per calorie
- Double meat: Adds 15–17 g protein for 80–110 extra calories
- Cheese: Provolone (6 g protein, 90 cal) or Monterey Cheddar (7 g protein, 110 cal)
- Vegetables: All free — lettuce, spinach, tomato, onion, cucumber, green pepper
- Sauce: Yellow Mustard (10 cal) or Red Wine Vinegar (0 cal)
A 6-inch double grilled chicken on Hearty Multigrain with provolone and mustard delivers approximately 47 g protein at 465 calories, about 10 g protein per 100 kcal.
Frequently asked questions
How many calories are in a Subway 6-inch sandwich?
Using Subway's January 2026 U.S. nutrition data, a 6-inch sub on Hearty Multigrain with lettuce, tomato, cucumber, green pepper and onion, and no cheese or sauce, ranges from about 215 calories (Veggie Delite) to about 455 (Tuna or Meatball Marinara). A plain Oven-Roasted Turkey is about 265 calories. Mayo adds 100 calories and a portion of cheese 80–110. Subway's standard builds include cheese and sauce, which is why its own 6-inch listings mostly run 450–700 calories.
What is the highest-protein Subway sandwich?
The highest-protein 6-inch subs are Steak (~26 g protein), Grilled Chicken and Sweet Onion Teriyaki Chicken (~25 g), and Rotisserie-Style Chicken and Roast Beef (~24 g), on Hearty Multigrain with standard vegetables. For maximum protein, order a footlong with double meat: a double-steak footlong has about 86 g protein.
Is Subway good for a high-protein diet?
Yes. A 6-inch sub on Hearty Multigrain with grilled chicken or steak, standard vegetables and no sauce provides about 25 g protein for 285–315 calories, roughly 8–9 g protein per 100 calories.
What is the lowest calorie Subway sandwich?
The lowest-calorie 6-inch options are Veggie Delite (~215 kcal), Oven-Roasted Turkey (~265 kcal) and Black Forest Ham (~275 kcal), on Hearty Multigrain with standard vegetables and no cheese or sauce.
How many carbs are in Subway bread?
6-inch Subway bread carbs (U.S., January 2026): Hearty Multigrain 36 g, Artisan Italian 39 g, Jalapeño Cheddar 39 g and Artisan Flatbread 40 g. The 12-inch wrap has 50 g and counts as a footlong portion. Footlong bread doubles.
Is a Subway footlong double the calories of a 6-inch?
Yes. Subway's own nutrition guide says to double the 6-inch values for a footlong, because a footlong is two 6-inch portions. A plain 6-inch Oven-Roasted Turkey is about 265 calories; the footlong is about 530.
What Subway sauce has the fewest calories?
Red Wine Vinegar (0 calories), Yellow Mustard (10) and Sweet Onion Teriyaki (30) are the lowest. Olive Oil Blend is 45, Honey Mustard 60, Baja Chipotle 70 and Peppercorn Ranch 80. Mayonnaise is the highest at 100 calories per 6-inch serving.
How much sodium is in a Subway sandwich?
Subway sandwiches are high in sodium. A plain 6-inch Oven-Roasted Turkey (no cheese or sauce) has about 800 mg. The Italian B.M.T. is about 1,390 mg, Spicy Italian about 1,120 mg and Meatball Marinara about 1,070 mg. Cheese adds 170–480 mg (American 420 mg, Pepper Jack 480 mg). A footlong doubles all values.
Is Subway good for bulking?
It can be. In this calculator a footlong with double steak and no sauce is about 850 kcal and 86 g protein; adding Monterey Cheddar and mayo takes it to about 1,270 kcal. The bread supplies plenty of carbohydrate for a post-workout meal.
How do I track Subway macros for IIFYM?
Use this calculator to build your exact sandwich, then enter your daily macro targets in the budget section to see what percentage of your day it uses. A plain 6-inch Oven-Roasted Turkey on Hearty Multigrain (no cheese or sauce) is about 265 calories, about 13% of a 2,000-calorie budget.