Subway

Subway Nutrition Calculator

A popular sub — wheat bread, oven-roasted turkey, provolone, lettuce, tomato and mustard — is 310 calories, 22g protein, 38g carbs and 8g fat. Build your 6-inch below and watch the macros update live (a Footlong is exactly double). Values mirror Subway's official published nutrition.

Calories

310

Protein

22g

Carbs

38g

Fat

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This order: 22g protein, 310 cal. Got a protein or calorie target? MacroBite scores every order against your goals and logs it in one tap.

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Subway nutrition — by component (6-inch)

Each component for a 6-inch sub (a Footlong is double). Proteins are à-la-carte meat-only portions so the bread isn't double-counted. Values mirror Subway's official published nutrition.

Item	Serving	Cal	Fat	Carbs	Protein
Italian (White)	6-inch loaf	160	2g	36g	7g
Hearty Multigrain	6-inch loaf	190	2g	36g	7g
Italian Herbs & Cheese	6-inch loaf	220	5g	37g	9g
Flatbread	6-inch	220	4g	41g	8g
Oven Roasted Turkey	6-inch, meat only	60	2g	0g	11g
Black Forest Ham	6-inch, meat only	70	2g	2g	10g
Grilled Chicken	6-inch, meat only	80	2g	1g	16g
Rotisserie-Style Chicken	6-inch, meat only	90	4g	0g	15g
Steak	6-inch, meat only	110	5g	2g	17g
Italian B.M.T.	6-inch, meat only	220	15g	4g	16g
Spicy Italian	6-inch, meat only	150	13g	2g	6g
Meatball Marinara	6-inch, filling only	250	18g	13g	12g
Tuna	6-inch, mix only	250	23g	0g	12g
American	2 triangles	40	4g	1g	2g
Provolone	2 half-circles	50	4g	0g	4g
Shredded Monterey Cheddar	1 serving	50	4g	1g	3g
Pepper Jack	2 triangles	50	4g	0g	2g
Lettuce	standard	0	0g	0g	0g
Tomatoes	3 wheels	5	0g	1g	0g
Cucumbers	3 slices	0	0g	0g	0g
Green Peppers	3 strips	0	0g	0g	0g
Red Onions	standard	5	0g	1g	0g
Spinach	standard	5	0g	0g	0g
Pickles	3 chips	0	0g	0g	0g
Jalapeños	3 rings	0	0g	0g	0g
Banana Peppers	3 rings	0	0g	0g	0g
Mayonnaise	1 Tbsp	110	11g	0g	0g
Yellow Mustard	2 tsp	5	0g	1g	0g
Ranch	6-inch drizzle	110	12g	1g	0g
Chipotle Southwest	1 serving	100	10g	1g	0g
Sweet Onion	1 serving	40	0g	9g	0g
Oil (Olive Oil Blend)	1 tsp	45	5g	0g	0g
Red Wine Vinegar	1 tsp	0	0g	0g	0g
Honey Mustard	1 serving	30	0g	7g	0g

Source: Subway official published nutrition (6-inch components; cross-checked). Menus change periodically; values may vary by location.

Subway calories & macros — FAQ

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

A 6-inch Oven Roasted Turkey on Hearty Multigrain with provolone, lettuce, tomato and mustard is about 310 calories with 22g protein, 38g carbs and 8g fat. A Footlong is exactly double.

How do I build a high-protein Subway sub?

Pick a lean meat and add double meat. A 6-inch Steak with double meat and provolone runs about 465 calories with 45g protein. Grilled and rotisserie chicken are the leanest high-protein options; doubling the meat adds 15-17g.

What is the lowest-calorie order at Subway?

A Veggie Delite (bread + free veggies) is about 170 calories. Among meats, turkey (60) and ham (70) are the leanest. The biggest hidden calories are mayo (110) and ranch (110) — mustard, vinegar and sweet onion add almost nothing.

How many calories are in a Footlong?

A Footlong is exactly two 6-inch subs, so double everything here. For example, a turkey Footlong on wheat with cheese and veggies is roughly 620 calories.

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