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How to Use This Calculator
Start by selecting your bread type and size (6-inch or Footlong). Then add your protein, cheese, veggies, and sauce. The calculator totals your calories, protein, fat, and carbs in real time. All nutrition values are based on Subway's published data.
How Many Calories Are in a Subway Sandwich?
A 6-inch Subway sandwich ranges from 200 to 600+ calories depending on bread, protein, and sauces. A Footlong doubles the bread and protein calories.
The lightest option is a 6-inch Veggie Delite on Italian bread at roughly 220 calories. The heaviest standard sub is the Footlong Chicken & Bacon Ranch with cheese and ranch sauce at over 1,100 calories.
Subway Low-Calorie Tips
- Choose 9-grain wheat bread (210 cal for 6-inch) over Italian Herbs & Cheese (240 cal)
- Skip cheese and mayo to save 150+ calories
- Load up on veggies — lettuce, tomato, cucumber, peppers, and onion add minimal calories
- Use mustard or vinegar instead of mayo or ranch (5 cal vs 110 cal)
Frequently Asked Questions
How many calories are in a 6-inch Subway sandwich?
A typical 6-inch sub ranges from 220 calories (Veggie Delite) to over 600 calories (Chicken & Bacon Ranch with cheese and sauce). The average sub with turkey, bread, veggies, and light sauce is around 350 calories.
What is the lowest calorie Subway sandwich?
The Veggie Delite on Italian bread without cheese or sauce is the lowest at about 220 calories for a 6-inch. Among protein subs, the Turkey Breast on Italian is roughly 280 calories for a 6-inch.
How many calories in a Footlong vs 6-inch?
A Footlong is approximately double the calories of a 6-inch, since the bread, protein, and cheese portions are doubled. Veggies and sauce portions may not be exactly double.
Is Subway healthy for weight loss?
Subway can be a good weight-loss option if you make smart choices. A 6-inch Turkey Breast with veggies and mustard is under 300 calories with 18g protein. Avoid high-calorie sauces, double cheese, and Footlong sizes to keep calories in check.
Looking for a different restaurant? Browse our full fast food calorie calculator network covering 28 major chains.