How many calories are in your Subway order? This free subway nutrition calculator uses Subway's own published nutrition information to add up calories, protein, carbs, fat, sodium and sugar for everything you choose. Use it as a Subway nutrition calculator before you order, to hit your macros, or to compare menu items side by side. Want another restaurant? Try the restaurant nutrition calculator for all 11 chains.
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| Item | Qty | Calories | Fat | Carbs | Protein | Sodium |
|---|
| Nutrient | Total | % Daily Value |
|---|
Values are the restaurant's published figures for standard recipes and portions. Actual servings vary, and customizations change the numbers. % Daily Values are based on a 2,000-calorie diet. This tool is for general information, not medical or dietary advice. Not affiliated with or endorsed by Subway.
The calculator opens with a 6-inch turkey sub on Artisan Italian bread with provolone, lettuce, tomatoes and yellow mustard already added, so you can see how the totals are built before making your own order. Here is the breakdown from Subway's published nutrition information:
| Item | Qty | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|---|
| 6" Artisan Italian Bread | 1 | 210 | 2 g | 39 g | 8 g | 380 mg |
| Oven-Roasted Turkey | 1 | 50 | 0 g | 1 g | 11 g | 450 mg |
| Provolone Cheese | 1 | 90 | 7 g | 1 g | 6 g | 220 mg |
| Lettuce | 1 | 0 | 0 g | 0 g | 0 g | 0 mg |
| Tomatoes (3 wheels) | 1 | 5 | 0 g | 1 g | 0 g | 0 mg |
| Yellow Mustard | 1 | 10 | 1 g | 1 g | 0 g | 170 mg |
| Total | 365 | 10 g | 43 g | 25 g | 1,220 mg |
Together this order has 365 calories, 10 g of fat (5 g saturated), 43 g of carbohydrates, 5 g of sugars, 25 g of protein and 1,220 mg of sodium. That is 18% of a 2,000-calorie day, 53% of the 2,300 mg Daily Value for sodium and 25% of the Daily Value for saturated fat. About 48% of the calories come from carbohydrates, 25% from fat and 28% from protein.
Subway publishes values for each bread, protein, cheese, vegetable and sauce at the amount used on a 6-inch sub, plus its standard 6-inch recipes. Double the components for a footlong. This calculator includes 67 Subway items. To total a meal, add each item or component once for every serving, and the calculator adds the published values together.
Calories vary a lot within each part of the Subway menu. The table shows the lightest and the most filling item in every category of this calculator's menu list, based on the published figures.
| Category | Lowest-calorie item | Calories | Highest-calorie item | Calories |
|---|---|---|---|---|
| 6" Sub | 6" Veggie Delite | 310 | 6" Spicy Italian | 660 |
| Bread | 6" Hearty Multigrain Bread | 200 | 12" Wrap | 300 |
| Protein | Oven-Roasted Turkey | 50 | Tuna | 250 |
| Cheese | Parmesan, Grated | 5 | Monterey Cheddar, Shredded | 110 |
| Vegetable | Baby Spinach | 0 | Avocado, Smashed | 70 |
| Sauce | Yellow Mustard | 10 | Mayonnaise | 100 |
In 6" Sub, choosing 6" Veggie Delite (310 calories) instead of 6" Spicy Italian (660 calories) saves 350 calories. In Protein, choosing Oven-Roasted Turkey (50 calories) instead of Tuna (250 calories) saves 200 calories. In Cheese, choosing Parmesan, Grated (5 calories) instead of Monterey Cheddar, Shredded (110 calories) saves 105 calories. Small swaps like these add up quickly if you eat out several times a week.
Looking for a high-protein order at Subway? These items in the calculator have the most protein per serving:
| Item | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| 6" 5 Meat Italian | 39 g | 660 | 5.9 g |
| 6" Chicken & Bacon Ranch | 35 g | 580 | 6 g |
| 6" Subway Club | 31 g | 500 | 6.2 g |
| 6" Grilled Chicken | 31 g | 510 | 6.1 g |
| 6" Honey Mustard Chicken | 30 g | 480 | 6.3 g |
| 6" Chipotle Philly | 30 g | 490 | 6.1 g |
| 6" Roast Beef | 30 g | 490 | 6.1 g |
| 6" Sweet Onion Chicken Teriyaki® | 29 g | 430 | 6.7 g |
Total protein is only half the story – some high-protein items are also very high in calories. Ranked by protein per 100 calories (items with at least 10 g of protein), the most efficient choices are:
| Item | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| Oven-Roasted Turkey | 11 g | 50 | 22 g |
| Grilled Chicken | 16 g | 80 | 20 g |
| Roast Beef | 15 g | 80 | 18.8 g |
| Rotisserie-Style Chicken | 15 g | 90 | 16.7 g |
| Steak (no cheese) | 17 g | 110 | 15.5 g |
| Grilled Chicken, Sweet Onion Teriyaki Glazed | 16 g | 110 | 14.5 g |
| Black Forest Ham | 10 g | 70 | 14.3 g |
| 6" Sweet Onion Chicken Teriyaki® | 29 g | 430 | 6.7 g |
Oven-Roasted Turkey leads with 11 g of protein for 50 calories, or 22 g per 100 calories. For comparison, the protein Daily Value is 50 g, so 6" 5 Meat Italian alone provides 78% of it.
Restaurant food is often high in sodium. The FDA Daily Value is 2,300 mg a day, and the items below are the highest in sodium among the 67 Subway items in this calculator:
| Item | Sodium | % Daily Value | Calories |
|---|---|---|---|
| 6" 5 Meat Italian | 1,910 mg | 83% | 660 |
| 6" Spicy Italian | 1,660 mg | 72% | 660 |
| 6" Buffalo Chicken | 1,650 mg | 72% | 460 |
| 6" All American Club | 1,520 mg | 66% | 540 |
| 6" Subway Club | 1,520 mg | 66% | 500 |
| 6" Italian B.M.T. | 1,470 mg | 64% | 590 |
14 of the 67 items listed here contain 1,150 mg or more – half a day's sodium Daily Value – in a single serving. Sauces, cheese, cured meats and breads are usually the biggest contributors, so adding them one at a time in the calculator shows exactly where the sodium in your order comes from.
This calculator includes 67 Subway menu items in 6 categories. Averages by category give a quick feel for the menu:
| Category | Items | Avg calories | Avg protein | Avg sodium | Avg sugars |
|---|---|---|---|---|---|
| 6" Sub | 20 | 514 | 27.7 g | 1,269 mg | 6.4 g |
| Bread | 5 | 234 | 8 g | 438 mg | 2.8 g |
| Protein | 14 | 115 | 11 g | 381 mg | 1.4 g |
| Cheese | 5 | 77 | 4.4 g | 263 mg | 0.2 g |
| Vegetable | 12 | 10 | 0.2 g | 38 mg | 0.1 g |
| Sauce | 11 | 54 | 0 g | 113 mg | 2.4 g |
The highest average calorie count is in 6" Sub (514 calories per item across 20 items), while the category with the most sugar on average is 6" Sub (6.4 g per item). Averages hide a wide range, so always check the individual item in the calculator before you order.
In the example meal the biggest calorie contributor is 6" Artisan Italian Bread (210 calories). Swapping it for 6" Hearty Multigrain Bread (200 calories, 9 g protein) would bring the meal down to about 355 calories. The lowest-calorie items with at least 15 g of protein are Grilled Chicken (80 cal, 16 g protein), Roast Beef (80 cal, 15 g protein) and Rotisserie-Style Chicken (90 cal, 15 g protein). Drinks and sauces are easy to overlook: add them to the calculator too, because a sweetened drink or a creamy sauce can add as many calories as a side.
Sugar is where drinks, desserts and sauces add up fastest. These are the Subway items in the calculator with the most total sugars per serving:
| Item | Total sugars | Calories |
|---|---|---|
| 6" Sweet Onion Chicken Teriyaki® | 20 g | 430 |
| 6" Honey Mustard Chicken | 8 g | 480 |
| 6" Subway Club | 8 g | 500 |
| Grilled Chicken, Sweet Onion Teriyaki Glazed | 8 g | 110 |
| Hot Honey Sauce | 8 g | 30 |
| 6" Meatball Marinara | 7 g | 550 |
6" Sweet Onion Chicken Teriyaki® has 20 g of sugars, which is more than the 50 g Daily Value for added sugars on its own (restaurants publish total sugars, which include natural sugars from milk and fruit). At the other end, 23 of the items listed have 0 g of sugars. If you are watching sugar, check drinks and sauces first: they are easy to add without thinking and often contain more sugar than the food.
Compared with the example orders on our other chain pages, the Subway example (365 calories) ranks 1 of 11 from lightest to heaviest. The lightest example is a 6-inch turkey sub on Artisan Italian bread with provolone, lettuce, tomatoes and yellow mustard at Subway (365 calories) and the heaviest is a Plate with chow mein, Orange Chicken and Broccoli Beef at Panda Express (1,270 calories). In sodium, the Subway example has 1,220 mg against 1,220 mg and 2,640 mg for those two meals. These are only examples – the point of the calculator is to build the order you actually eat.
The % Daily Value (%DV) column compares your meal with the reference amounts the FDA uses on Nutrition Facts labels for adults and children aged 4 and older, based on a 2,000-calorie diet: 78 g of total fat, 20 g of saturated fat, 300 mg of cholesterol, 2,300 mg of sodium, 275 g of total carbohydrates, 28 g of dietary fiber and 50 g of protein. As a rule of thumb, 5% DV or less of a nutrient per serving is considered low and 20% DV or more is high.
Calorie needs differ from person to person depending on age, size, sex and activity level, which is why the calculator also lets you set your own daily calorie target. The share of your target is shown next to the calorie total. Sugars are listed without a %DV because restaurants publish total sugars, while the FDA Daily Value applies only to added sugars.
Under the FDA menu-labeling rule, restaurant chains with 20 or more locations must post calories on their menus and provide fuller nutrition information on request. That is the information Subway publishes and this calculator uses.
Calories measure the energy in food. Fat supplies about 9 calories per gram, while carbohydrates and protein supply about 4 calories per gram each. The colored bar in the results shows what share of your meal's calories comes from each macronutrient, using those standard factors, so a meal with 30 g of fat gets roughly 270 calories from fat.
Saturated and trans fats are the fats nutrition guidelines suggest limiting. Fiber is the part of carbohydrates your body does not digest; it adds bulk and is generally something to get more of. Sodium mostly comes from salt and is concentrated in sauces, cheeses, breads, cured meats and fried coatings.
If you track macros, use the totals table: it lists every nutrient for the whole meal with its %DV. For a macro-based plan, compare the protein total with your daily target, then adjust the order – swap a side, choose a smaller size, or move a sauce to the side – and watch the numbers update.
Every number in this Subway nutrition calculator was copied from Subway's own published nutrition information – Subway U.S. Nutrition Information, October 2026 – and checked a second time, item by item, against the same official source on 26 October 2026. We do not estimate or calculate values for menu items; if a value is not published, it is shown as not available.
Restaurants change recipes, sizes and menus during the year, and actual portions vary from one visit to the next. Limited-time and regional items are not included. If you notice an item that has changed, check Subway's current nutrition information, which always takes priority over this page.
This page is an independent tool and is not affiliated with, sponsored or endorsed by Subway. Brand and product names are trademarks of their owners and are used only to identify the menu items.
1. Browse the menu list or type in the search box to find an item. 2. Tap + to add it to your meal (tap again for a second serving, or − to remove one). 3. Use the category buttons to jump between drinks, entrees, sides, sauces and desserts. 4. Set your own daily calorie target if it is not 2,000.
The results card shows the meal total for calories, protein, carbs, fat and sodium, a line-by-line table of what you picked, the full nutrient totals with % Daily Value, and the share of calories from carbs, fat and protein. Use Copy, Download TXT, Save as PDF or WhatsApp to keep or share your meal.
Because the article on this page is generated from the same data the calculator uses, the example meal and every figure quoted in the text match what the calculator shows.
Using Subway's published nutrition information, a 6-inch turkey sub on Artisan Italian bread with provolone, lettuce, tomatoes and yellow mustard has 365 calories, 10 g of fat, 43 g of carbohydrates, 25 g of protein and 1,220 mg of sodium.
Among the 20 6" sub items in this calculator, 6" Veggie Delite has the fewest calories (310), and 6" Spicy Italian has the most (660).
Among the 14 protein items in this calculator, Oven-Roasted Turkey has the fewest calories (50), and Tuna has the most (250).
6" 5 Meat Italian has the most protein of the items in this calculator, with 39 g for 660 calories. For the most protein per calorie, Oven-Roasted Turkey gives 22 g per 100 calories.
6" 5 Meat Italian is the highest in sodium of the items listed here, with 1,910 mg – 83% of the 2,300 mg Daily Value.
All values come from Subway's own published nutrition information (Subway U.S. Nutrition Information, October 2026) and were checked item by item against that source on 26 October 2026. Recipes and portions can change, so Subway's current information takes priority.
Add each item or component of your order with the + button, once for every serving. The calculator adds the published values and shows calories, macros, sodium and % Daily Value for the whole meal.
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