Subway Calorie & Nutrition Calculator
Calculate total calories and nutritional information for your Subway meal. Build custom subs with your choice of bread, protein, cheese, veggies, and sauces or select from menu items.
Build your sub, then tap "Add to Order"
🥪Subway Calorie & Nutrition Calculator
Calculate calories for your Subway meal - select menu items or build your own
🥩6" Steak Subs
🍗6" Chicken Subs
🥖6" Classic Subs
🥪6" Deli Subs
🥬6" Veggie Subs
⭐6" Limited Time Subs
🍞Snackwiches
🌯Wraps
🥗Salads
🍚Power Bowls
🍳6" Breakfast Sandwiches
🌯Breakfast Wraps
🥐Breakfast Ciabatta
🍪Cookies & Desserts
🍟Sides
🍲Soups
Understanding Subway Nutrition
Subway nutrition values are based on 6-inch sandwiches with standard vegetables. For footlong subs, double all nutrition values.
Veggie Delite (220 cal), Turkey Breast (290 cal), and Rotisserie Chicken (320 cal) are among the lowest calorie subs.
Chicken Rancher (36g), Steak'n Bacon (31g), and Rotisserie Chicken (26g) offer the most protein.
Many subs contain over 1000mg sodium. Choose lower-sodium proteins and skip salty sauces to reduce intake.
Want to know how long you need to burn these calories?
Try one of our calorie calculators:
Nutrition Summary
Your current meal breakdown
Tip: Build your sub above, then click "Add to Order" to see your nutrition totals here.
About the Subway Calorie & Nutrition Calculator
Learn more about the calculator and its creator
Jonas
I have been passionate about nutrition and healthy eating for over 8 years and I built this calculator to help people like you and me make better food choices.
Understanding The Subway Calorie & Nutrition Calculator
This Subway calorie calculator uses official nutritional data to help you make informed decisions about your meal choices. Whether you're building a custom sub or selecting from the menu, the calculator provides comprehensive nutritional information including calories, macronutrients, and sodium content for accurate meal planning and dietary tracking.
Two Ways to Calculate
Menu Items (Quick Select)
Select from pre-made menu items including 6" subs, wraps, salads, power bowls, breakfast items, and more. Perfect when you want to quickly calculate a standard order.
Build Your Own
Create a custom sub by choosing your size, bread, protein, cheese, vegetables, and sauces. See nutrition update in real-time as you build your perfect sandwich.
Sandwich Sizes
| Size | Description | Nutrition Multiplier |
|---|---|---|
| 6" Sub | Standard sandwich size | 1x (base values) |
| Footlong | Double-length sandwich | 2x all nutrition values |
| Wrap | Flour tortilla wrap | 1x (includes wrap bread) |
| Salad | No bread, includes standard veggies | 1x (no bread calories) |
Bread Options
Choose your bread wisely - it can significantly affect your sandwich's nutrition:
| Bread Type | Calories | Carbs (g) | Sodium (mg) |
|---|---|---|---|
| Flatbread | 140 | 24 | 220 |
| Multigrain | 200 | 36 | 350 |
| Italian | 210 | 39 | 380 |
| Italian Herbs & Cheese | 250 | 41 | 580 |
| Wrap | 300 | 50 | 580 |
Low-Calorie Protein Options
Lowest Calorie
- Grilled Chicken (60 cal)
- Turkey Breast (70 cal)
- Black Forest Ham (70 cal)
Moderate Calorie
- Rotisserie Chicken (100 cal)
- Steak (110 cal)
- Chicken Teriyaki (110 cal)
Higher Calorie
- Tuna with Mayo (230 cal)
- Meatballs (240 cal)
- Salami (230 cal)
Sauce Calories
Sauces can add significant calories - choose wisely:
Sodium Warning
Watch Your Sodium Intake
Subway sandwiches can be high in sodium. The recommended daily limit is 2,300mg. Many 6" subs contain 800-1,500mg of sodium before adding sauces and extras.
- Italian B.M.T.® contains 1,400mg sodium
- Adding pickles adds 115mg sodium
- Many sauces add 100-200mg sodium
- Cheese adds 35-200mg sodium
Building a Healthier Sub
Lower Calorie Tips
- Choose Flatbread (saves 70+ cal vs Italian)
- Skip the cheese (saves 40-60 cal)
- Use mustard instead of mayo (saves 90 cal)
- Load up on vegetables (nearly calorie-free)
- Order a salad instead (no bread calories)
Higher Protein Tips
- Rotisserie Chicken has 17g protein
- Chicken Strips have 15g protein
- Steak has 14g protein
- Double meat for extra protein
- Add cheese for 3-4g extra protein
Nutritional Information Breakdown
| Nutrient | What It Means | Daily Value Reference |
|---|---|---|
| Calories | Energy content of food | 2,000 calories per day |
| Total Fat | Essential fatty acids and energy | 65g per day |
| Sodium | Salt content - important to monitor | 2,300mg per day max |
| Total Carbohydrates | Primary energy source | 300g per day |
| Dietary Fiber | Important for digestive health | 25g per day |
| Protein | Building blocks for muscles | 50g per day |
Sample Low-Calorie Orders
Veggie Delite (220 cal)
6" Italian bread with all vegetables. Add mustard for only 10 extra calories.
Turkey Breast (290 cal)
6" Italian with turkey. High protein (19g), low fat. Skip the cheese and mayo.
Grilled Chicken Salad (110 cal)
No bread, packed with vegetables. Add vinegar for a nearly calorie-free dressing.
Footlong vs. 6-Inch
Footlong sandwiches contain exactly double the nutrition of 6-inch subs. If you're watching your calorie intake, consider ordering a 6-inch and adding extra vegetables to feel fuller, or splitting a footlong into two meals.
Using This Calculator Effectively
- Plan Before You Order: Use the calculator to find combinations that fit your goals
- Compare Options: Try different breads and proteins to see calorie differences
- Watch Sodium: Pay attention to the sodium total, especially if you have dietary restrictions
- Build Your Own: Use the custom builder for the most accurate nutrition when customizing
- Track Totals: Add multiple items to see your complete meal nutrition
Useful Subway Nutrition Guides
Want to learn more about making healthy choices at Subway? Check out our detailed guides:
Weight Loss & Low Calorie
Protein & Nutrition Charts
Comparisons & Special Diets
Tracking & Planning
Disclaimer: This Subway calorie & nutrition calculator provides estimated nutritional information based on Subway menu data. Individual results may vary based on preparation methods and portion variations. Always consult with healthcare providers for personalized dietary advice and refer to official Subway nutritional information for the most current data.
Complete Subway Nutrition Analysis
Build your perfect sub and see exactly what you're eating
Build Your Own Sub
Choose bread, protein, cheese, veggies, and sauces with live nutrition calculation
Complete Menu Coverage
6" subs, footlongs, wraps, salads, power bowls, breakfast, and more
Footlong Calculations
Automatic doubling of nutrition values for footlong sandwiches
Sodium Tracking
Important sodium alerts for high-sodium combinations
Real-time Totals
See nutrition update instantly as you customize your order
How Subway Nutrition Calculation Works
Build your custom sub or select menu items to see complete nutrition
Choose Your Style
Pick from menu items or build your own custom sub
Customize Ingredients
Select bread, protein, cheese, vegetables, and sauces
View Nutrition
See calories, macros, and sodium update in real-time
Track Your Meal
Add multiple items and get total meal nutrition