Subway Calories And Protein Chart For Every Bread And Protein

Most 6 inch Subway sandwiches fall between about 250 and 500 calories and 15 to 30 grams of protein depending mainly on your bread and protein choices. Understanding these numbers helps you build a sandwich that fits your exact nutritional goals.

Bread Calories And Protein Table

Here's every Subway bread option ranked by calories:

Bread (6")	Calories	Protein	Carbs	Fat	Best For
Flatbread	140	4g	24g	3g	Lowest calories
Potato Bun	110	3g	20g	2g	Snackwiches
Multigrain	200	9g	36g	3g	Best fiber (3g)
Italian	210	8g	39g	2g	Classic taste
Ciabatta	210	6g	36g	5g	Breakfast items
Italian Herbs & Cheese	250	10g	41g	5g	Most flavor
Wrap	300	8g	50g	8g	Highest calories
Gluten Free	330	3g	55g	12g	Dietary need only

Key Takeaways

Flatbread saves 60-70 calories vs Italian
Multigrain has the most protein of standard breads (9g)
Wraps are NOT lighter - they have more calories than regular bread
Gluten free is highest calorie option

Protein Options Ranked By Protein Per 100 Calories

This ranking shows you which proteins give the most bang for your caloric buck:

Protein	Calories	Protein	Protein/100 cal	Best For
Grilled Chicken	60	11g	18.3g	Best ratio
Rotisserie Chicken	100	17g	17.0g	Excellent value
Chicken Strips	80	15g	18.8g	Best overall
Turkey Breast	70	9g	12.9g	Lean classic
Ham	70	8g	11.4g	Low calorie
Steak	110	14g	12.7g	Good balance
Chicken Teriyaki	110	15g	13.6g	Flavorful
Egg Patty	150	8g	5.3g	Breakfast
Cold Cut Combo	190	9g	4.7g	Lower value
Italian BMT Meats	190	12g	6.3g	Moderate
Veggie Patty	170	6g	3.5g	Plant-based
Tuna (with mayo)	230	11g	4.8g	Higher cal
Meatballs	240	15g	6.3g	Indulgent
Salami	230	11g	4.8g	High fat
Beef Brisket	220	20g	9.1g	Good protein

Winners By Category

Highest Protein Per Calorie:

Chicken Strips (18.8g per 100 cal)
Grilled Chicken (18.3g per 100 cal)
Rotisserie Chicken (17.0g per 100 cal)

Lowest Calorie Proteins:

Grilled Chicken (60 cal)
Turkey Breast (70 cal)
Ham (70 cal)

Highest Total Protein:

Beef Brisket (20g)
Rotisserie Chicken (17g)
Chicken Strips/Teriyaki (15g)

Complete 6" Sandwich Nutrition Chart

Here's how the most popular complete 6" subs stack up (on Italian bread, standard build):

Sandwich	Calories	Protein	Fat	Carbs	Sodium
Veggie Delite	220	10g	3g	40g	360mg
Grilled Chicken	280	21g	4g	41g	690mg
Turkey Breast	290	19g	5g	44g	860mg
Black Forest Ham	290	18g	5g	44g	870mg
Rotisserie Chicken	320	26g	5g	43g	650mg
Steak & Cheese	360	24g	10g	43g	1120mg
Sweet Onion Teriyaki	370	24g	5g	59g	920mg
Cold Cut Combo	400	17g	18g	43g	930mg
Italian BMT	410	21g	17g	46g	1400mg
Tuna	450	20g	22g	42g	690mg
Meatball Marinara	460	24g	18g	51g	1170mg
Chicken Rancher	560	36g	26g	45g	1140mg
Nashville Hot Chicken	590	32g	27g	53g	1270mg
Steak'n Bacon	600	31g	32g	46g	1480mg
Bourbon Brisket	690	34g	34g	63g	1600mg

Suggested Combos For Cutting

If you're in a calorie deficit, maximize protein while minimizing calories:

Under 300 Calories

Combo	Calories	Protein
Grilled Chicken on Flatbread	200	15g
Turkey on Flatbread	210	13g
Ham on Flatbread	210	12g
Veggie Delite on Flatbread	160	6g

300-400 Calories

Combo	Calories	Protein
Rotisserie Chicken on Flatbread	240	21g
Double Turkey on Flatbread	280	22g
Chicken Strips on Multigrain	280	24g
Turkey on Multigrain + cheese	340	22g

Best Cutting Sandwich

Double Rotisserie Chicken on Flatbread

Calories: 340
Protein: 38g
Protein per calorie: 11.2g/100 cal

Suggested Combos For Bulking

When calories matter less but you need maximum protein:

High Protein Footlongs

Combo	Calories	Protein
Footlong Rotisserie Chicken, double meat	840	86g
Footlong Chicken Rancher	1,120	72g
Footlong Turkey, double meat	740	56g
Footlong Steak & Cheese	720	48g

Best Bulking Sandwich

Footlong Rotisserie Chicken, Double Meat, Cheese

Calories: 940
Protein: 92g
Fat: 26g
Carbs: 86g

This single sandwich can provide half your daily protein needs during a bulk.

How To Convert To Footlong Values

The math is simple - multiply everything by 2:

Nutrient	6" Value	Footlong Value
Calories	X	X × 2
Protein	X	X × 2
Carbs	X	X × 2
Fat	X	X × 2
Sodium	X	X × 2

Example: Turkey Breast

6": 290 cal, 19g protein
Footlong: 580 cal, 38g protein

Adding Cheese, Sauces, And Extras

Use the Subway Calorie & Nutrition Calculator to see exactly how extras affect your totals:

Cheese Additions

Cheese	Calories	Protein
Canadian Cheddar	45	3g
Processed Cheddar	40	2g
Habanero Jack	40	3g
Monterey Jack Blend	60	3g
Swiss	50	4g
Parmesan (grated)	10	1g

High Impact Sauces

Sauce	Calories	Impact
Mayonnaise	100	High
Ranch	80	High
Chipotle Southwest	60	Moderate
Mustard	10	Low
Vinegar	0	None

Vegetable Totals

All standard vegetables combined add approximately:

Calories: 15-20
Protein: 1g
Fiber: 3-4g

Always get all vegetables - it's free nutrition.

Quick Reference: Best Options By Goal

Weight Loss

Grilled Chicken on Flatbread (200 cal, 15g protein)
Turkey on Flatbread (210 cal, 13g protein)
Rotisserie Chicken Salad (150 cal, 20g protein)

Muscle Building

Footlong Rotisserie, double meat (840 cal, 86g protein)
Footlong Chicken Rancher (1,120 cal, 72g protein)
6" Rotisserie, double meat + cheese (440 cal, 46g protein)

Balanced Maintenance

Turkey on Multigrain (300 cal, 19g protein)
Rotisserie Chicken on Italian (320 cal, 26g protein)
Sweet Onion Teriyaki (370 cal, 24g protein)

Conclusion

Subway nutrition varies significantly based on your bread and protein choices. For the best protein-to-calorie ratio, choose chicken strips, grilled chicken, or rotisserie chicken on flatbread or multigrain. A 6 inch sub typically provides 15-30g protein for 250-500 calories, while a footlong doubles those numbers. Use our Subway Calorie & Nutrition Calculator to add cheese, sauces, and extras to see your exact nutritional totals.