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Written by Tou Calo Nutrition Team · Vulcan Labs · Calorie data sourced from Subway official nutrition information. Updated July 2026. Values reflect standard recipes on 9-grain wheat bread with no dressing unless stated — toppings and dressings change calorie counts significantly.

Subway does not offer a standalone calorie calculator, but their full nutrition information is published on their website. This guide pulls together calorie counts for the most popular Subway sandwiches, wraps and salads in one place — with a breakdown of how bread choice, protein and toppings each contribute to the total. We also cover the most effective ways to keep your order within your daily calorie budget.

Quick reference — Subway calories by sandwich (6-inch, standard):
Veggie Delite: 200 kcal · Turkey Breast: 280 kcal · Chicken Teriyaki: 350 kcal · Meatball Marinara: 480 kcal · Steak & Cheese: 370 kcal
Use our TDEE calculator to find your daily calorie target before choosing your order.

In this guide

1. Subway sandwiches — calories by filling (6-inch)
2. Footlong calories — how much the size adds
3. Bread calories compared
4. Sauces and dressings — the hidden calories
5. Salads and wraps
6. How to order lighter at Subway
7. FAQ

Subway sandwiches — calories by filling (6-inch, 9-grain wheat)

All values are for a 6-inch sub on 9-grain wheat bread with standard vegetables (lettuce, tomato, cucumber, green pepper, onion) and no sauce. Source: Subway official nutrition data.

Footlong calories — how much the size adds

A footlong is exactly double the 6-inch in calories, protein, fat and carbs — the recipe scales linearly. Practical calorie doubles:

Subway bread calories compared (6-inch)

The bread contributes approximately 180–200 kcal of the total 6-inch calorie count. Differences between bread types are small but add up if you eat at Subway frequently:

Sauces and dressings — the hidden calories

Sauces are the most commonly underestimated source of calories in a Subway order. A standard application is approximately 1 tablespoon per 6-inch sub:

Switching from Ranch or Chipotle Southwest to mustard saves approximately 80–110 kcal per sandwich — one of the single largest calorie reductions available at Subway without changing your bread or protein choice.

Salads and wraps

Subway salads use the same protein portions as the equivalent 6-inch sandwich but remove the bread entirely. A Turkey Breast salad at 130 kcal versus a 6-inch Turkey Breast at 280 kcal saves 150 kcal from the same filling. The trade-off is satiety — bread adds volume and staying power that the salad version may not provide in the same way. Use our BMR calculator to understand your calorie baseline and decide which option fits your daily budget better.

How to order lighter at Subway

Subway calorie FAQ

Does Subway have a calorie calculator?

Subway does not offer a standalone calorie calculator, but their full nutrition information is available at subway.com/en-US/menunutrition/nutrition. You can also view calories in the Subway app. All values on that page reflect standard recipes — customisations like extra cheese, different sauces or added avocado change the final total. Use our TDEE calculator to find your daily calorie budget and plan your order against it.

How many calories are in a Subway 6-inch sub?

A 6-inch Subway sub on 9-grain wheat with standard vegetables ranges from 200 kcal (Veggie Delite) to 480 kcal (Meatball Marinara). Turkey Breast is 280 kcal. Rotisserie Chicken is 310 kcal. These figures do not include sauces — adding Ranch or Chipotle Southwest adds approximately 100 kcal each.

What is the lowest calorie sandwich at Subway?

The Veggie Delite 6-inch on 9-grain wheat is the lowest calorie sandwich at 200 kcal. Among meat options, Turkey Breast at 280 kcal is the lowest. If you want to go even lower, a Turkey Breast salad (no bread) is 130 kcal. All figures are before adding sauces.

How many calories are in a Subway footlong?

A footlong is exactly double the 6-inch in calories. A Footlong Turkey Breast is 560 kcal, a Footlong Chicken Teriyaki is 700 kcal, and a Footlong Meatball Marinara is 960 kcal — all without sauce. Adding Ranch or mayo to a footlong adds approximately 200 kcal from sauce alone.

Are Subway wraps lower in calories than bread?

No — Subway wraps are higher in calories than bread. A 6-inch portion of 9-grain wheat bread is approximately 180 kcal, while a Subway wrap is approximately 290 kcal. The wrap adds more calories than any standard bread option. Choosing a salad (no bread or wrap) is the lowest-calorie base for any Subway filling.

Disclaimer: Calorie data is sourced from Subway official nutrition information as of July 2026. Values reflect standard recipes and may vary by location, regional menu differences and customisation. Always verify current nutrition information at subway.com. This article is published by Tou Calo (Vulcan Labs) and is not affiliated with Subway.

Written by Tou Calo Nutrition Team — Vulcan Labs
The team behind Tou Calo AI Calorie Counter.

Related tools:
BMR Calculator — your resting calorie baseline
TDEE Calculator — your total daily calorie burn
Calorie Deficit Calculator — your fat loss target