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Sandwiches

Subway Nutrition Calculator

Build a Subway sub from the bread up, or pick a signature sub, wrap, salad or protein bowl. Switch between 6-inch and footlong and the numbers update.

  • Official data
  • 203 items
  • Updated October 2026
Sub sandwich with lettuce, tomato and cheese
Illustrative photo

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Size:
1.BreadValues are per 6-inch; footlong doubles them. Wraps are a fixed size.Choose one
2.ProteinChoose Double for double meat.18 items
3.CheeseAmount on a 6-inch sub.5 items
4.VegetablesMost veggies are near zero calories. Pickles, peppers and olives add sodium.13 items
5.Sauces & DressingsAmount on a 6-inch sub.15 items
6.Signature Subs (built as listed)Complete subs as Subway builds them. Don't add bread or protein above when you pick one of these.26 items
7.Fresh Fit SubsMultigrain bread with all the fresh vegetables.7 items
8.Wraps12-inch wrap with cheese, veggies and a footlong meat portion.26 items
9.SaladsWithout dressing unless noted.26 items
10.Protein BowlsFootlong meat portion over veggies. Without dressing or cheese unless noted.25 items
11.Protein Pockets9-inch wrap pocket with cheese, veggies and sauce.4 items
12.Breakfast6-inch values. Double them yourself for a footlong.12 items
13.SlidersSmall sandwiches.4 items
14.Kids' Mini SubsMini multigrain bread with veggies.3 items
15.Cookies & SidesCookies, applesauce and hash browns.7 items
16.Soup8 oz bowl, at participating locations.3 items
0 calP 0g · C 0g · F 0g

Tap one to load it into the calculator, then change anything you like.

OrderCalProteinNet carbsSodium
Turkey on multigrain35526g38g1,190mg
Double chicken footlong73082g72g1,550mg
Steak & cheese, all veggies40529g43g1,250mg
Veggie, avocado27510g37g485mg

Highest-protein Subway orders

OrderProteinCalNet carbs
Double chicken footlong82g73072g
5 Meat Italian Wrap65g100058g
5 Meat Italian Protein Bowl65g93014g
Steak & Bacon Wrap58g88055g
Chicken & Bacon Ranch Wrap55g84053g

Most protein per calorie

OrderProtein / 100 calProteinCal
Double chicken footlong11.2g82g730
Subway Club® Protein Bowl11.0g45g410
Buffalo Chicken Protein Bowl9.2g35g380
Sweet Onion Chicken Teriyaki® Protein Bowl8.9g42g470
6" Grilled Chicken (Fresh Fit)8.7g26g300

Lowest-calorie Subway meals

OrderCalProteinSodium
6" Veggie Delite (Fresh Fit)22010g360mg
6" Oven Roasted Turkey (Fresh Fit)27020g810mg
Veggie, avocado27510g485mg
6" Black Forest Ham (Fresh Fit)28019g850mg
6" Grilled Chicken (Fresh Fit)30026g570mg

Lowest-carb Subway meals

OrderNet carbsProteinCal
Tuna Salad6g21g400
Tuna Protein Bowl6g39g730
Oven-Roasted Turkey Salad7g20g400
Cold Cut Combo® Salad7g19g460
B.L.T. Salad7g13g420

Watch out: the heaviest and saltiest orders

OrderCalSodium
Meatball Pepperoni Wrap10502,820mg
Big Hot Pastrami Wrap10303,040mg
Spicy Italian Wrap10102,780mg
OrderSodiumCal
5 Meat Italian Wrap3,350mg1000
Big Hot Pastrami Protein Bowl3,270mg870
5 Meat Italian Protein Bowl3,110mg930

See every item in one table on the Subway menu nutrition page, or browse by category:

Subway guides

About this data

Figures come from Subway U.S. Nutrition Information (October 2026), last checked October 2026. We add up the items you choose and multiply by your portion or quantity. Calories are rounded to the nearest 5, like FDA labels.

MacroTray is independent and not affiliated with Subway. Read our methodology.

Frequently asked questions

+What has the most protein at Subway?

In our data, Double chicken footlong has the most protein: 82g for 730 calories.

+What is the lowest-calorie meal at Subway?

Among full meals, 6" Veggie Delite (Fresh Fit) is the lightest at 220 calories.

+What is the best low-carb order at Subway?

Tuna Salad has the fewest net carbs among full meals: 6g.

+What is the highest-calorie item at Subway?

Meatball Pepperoni Wrap is the highest-calorie meal in our data at 1050 calories.

+Where does this Subway nutrition data come from?

From Subway U.S. Nutrition Information (October 2026), last checked October 2026. Restaurants change recipes, so treat totals as close estimates and check the restaurant's own information for allergies.

+Can I save or share my Subway order?

Yes. Every order has its own link you can copy, and Save keeps orders on your device so you can reorder or compare them. No account needed.

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