Subway Calorie Calculator

Build your Subway order — subs, wraps, salads, cheese, sauces and cookies — and see total calories plus protein, carbs and fat. Free, instant, no sign-up.

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Spicy Italian (Footlong)

Footlong · 1,360 cal · P 54g · C 88g · F 88g

B.M.T.® (Footlong)

Footlong · 1,220 cal · P 54g · C 88g · F 72g

Chicken & Bacon Ranch (Footlong)

Footlong · 1,160 cal · P 70g · C 88g · F 58g

Meatball Marinara (Footlong)

Footlong · 1,140 cal · P 54g · C 106g · F 56g

Tuna (Footlong)

Footlong · 1,140 cal · P 54g · C 84g · F 66g

Cold Cut Combo® (Footlong)

Footlong · 1,060 cal · P 50g · C 86g · F 58g

Steak Philly (Footlong)

Footlong · 1,020 cal · P 56g · C 86g · F 50g

Buffalo Chicken (Footlong)

Footlong · 1,020 cal · P 62g · C 110g · F 38g

Grilled Chicken (Footlong)

Footlong · 1,020 cal · P 62g · C 86g · F 48g

Subway Club® (Footlong)

Footlong · 1,000 cal · P 62g · C 86g · F 48g

Black Forest Ham (Footlong)

Footlong · 980 cal · P 50g · C 88g · F 46g

Oven-Roasted Turkey (Footlong)

Footlong · 960 cal · P 52g · C 84g · F 46g

Sweet Onion Teriyaki Chicken® (Footlong)

Footlong · 860 cal · P 58g · C 110g · F 22g

Spicy Italian (6-inch)

6-inch · 680 cal · P 27g · C 44g · F 44g

Veggie Delite® (Footlong)

Footlong · 640 cal · P 34g · C 82g · F 20g

B.M.T.® (6-inch)

6-inch · 610 cal · P 27g · C 44g · F 36g

Chicken & Bacon Ranch (6-inch)

6-inch · 580 cal · P 35g · C 44g · F 29g

Meatball Marinara (6-inch)

6-inch · 570 cal · P 27g · C 53g · F 28g

Tuna (6-inch)

6-inch · 570 cal · P 27g · C 42g · F 33g

Cold Cut Combo® (6-inch)

6-inch · 530 cal · P 25g · C 43g · F 29g

Steak Philly (6-inch)

6-inch · 510 cal · P 28g · C 43g · F 25g

Buffalo Chicken (6-inch)

6-inch · 510 cal · P 31g · C 55g · F 19g

Grilled Chicken (6-inch)

6-inch · 510 cal · P 31g · C 43g · F 24g

Subway Club® (6-inch)

6-inch · 500 cal · P 31g · C 43g · F 24g

Black Forest Ham (6-inch)

6-inch · 490 cal · P 25g · C 44g · F 23g

Oven-Roasted Turkey (6-inch)

6-inch · 480 cal · P 26g · C 42g · F 23g

Sweet Onion Teriyaki Chicken® (6-inch)

6-inch · 430 cal · P 29g · C 55g · F 11g

Veggie Delite® (6-inch)

6-inch · 320 cal · P 17g · C 41g · F 10g

Not affiliated with Subway. BiteKit is an independent nutrition tool. Subway and related marks are trademarks of Subway IP LLC, which does not sponsor or endorse this calculator. Nutrition figures are compiled from Subway's published US nutrition information and are estimates only — always check the official Subway nutrition data for the most current values.

The “Eat Fresh” Halo Is Doing a Lot of Work

Subway feels like the responsible choice, and it can be — but the menu does not enforce that. A 6-inch Spicy Italian is about 680 calories, which is more than a Big Mac. A 6-inch Veggie Delite is about 320. Both are Subway. The restaurant is not what makes the order light or heavy; the sub is.

This is why Subway is worth calculating rather than assuming. The spread between the lightest and heaviest 6-inch sub is more than double, and nothing on the menu board tells you which one you are holding.

~320

6″ Veggie Delite

the lightest sub on the menu

~680

6″ Spicy Italian

more than a Big Mac

~100

Added by mayonnaise

on a single 6-inch

Where the Calories Actually Come From

Subway is one of the few chains where you control the build, which means the difference between a 400-calorie lunch and an 800-calorie one is a handful of decisions made in about ninety seconds:

The meat sets the floor

Oven-Roasted Turkey is about 480 calories for a 6-inch with 26g of protein. Spicy Italian, built on pepperoni and salami, is about 680 for roughly the same 27g. Same bread, same salad, 200 calories apart — that is the cured meat.

The sauce is the silent one

Mayonnaise adds about 100 calories, and it goes on at the end when you have stopped thinking about it. Mustard or red wine vinegar cost almost nothing. This is the single easiest place to save 100 calories without touching the sub you wanted.

Footlong versus two meals

A footlong B.M.T. is roughly 1,220 calories. That is not a sandwich, it is most of a day's allowance for many people. If you want the footlong, the honest move is to plan it as two meals rather than pretend it is one.

The cookie is not a rounding error

A chocolate chip cookie is about 210 calories — comparable to a small order of fries at most chains. Two of them outweigh the saving from every sauce swap you just made.

Subway Is Genuinely Good at One Thing: Protein

Where Subway earns its reputation is protein per calorie. A 6-inch Grilled Chicken delivers about 31g of protein for roughly 510 calories, and Chicken & Bacon Ranch about 35g. Turning any sub into a salad drops the bread entirely while keeping the filling — the same protein for a few hundred calories less.

If you are tracking macros rather than just calories, that combination — high protein, adjustable carbs, visible ingredients — is what makes Subway easy to fit into a plan. Build the order above and look at the protein percentage, not just the total.

A Note on Menu Names

Subway has renamed much of its US menu, and the names most people still use are the old ones. The Italian B.M.T. is now simply the B.M.T., Turkey Breast is Oven-Roasted Turkey, Steak & Cheese is Steak Philly, and Chipotle Southwest is Baja Chipotle. The search box above understands the old names too, so you can type what you remember and still find the right item.

Frequently Asked Questions

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

Anywhere from about 320 for a Veggie Delite to about 680 for a Spicy Italian. An Oven-Roasted Turkey is about 480 and a B.M.T. about 610 — all before extra cheese or sauce.

Is Subway actually healthier than McDonald's?

Not automatically. A 6-inch Spicy Italian (~680 cal) beats a Big Mac (~580). Subway can be lighter — a Veggie Delite is ~320 — but that comes from what you order, not from the sign above the door.

What is the lowest calorie sub at Subway?

The 6-inch Veggie Delite at roughly 320 calories. If you want meat, Oven-Roasted Turkey is the lightest at about 480 while still giving you around 26g of protein.

How many calories are in a Subway footlong?

Subway publishes 6-inch values and says to double them for a footlong, which puts a footlong B.M.T. near 1,220 calories. Subway's ordering site lists it slightly lower (~1,190), so the doubled figure runs a couple of percent high.

How much do Subway sauces and cheese add?

Mayonnaise adds about 100 calories to a 6-inch, American cheese about 80, and the olive oil blend about 45. Swapping mayo for mustard or vinegar saves close to 100 without changing the sub.

Is this the official Subway nutrition calculator?

No. This is an independent BiteKit tool, not affiliated with or endorsed by Subway. Figures come from Subway's published US nutrition information and are estimates — check Subway's official data for the most current values.

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