Subway Nutrition Calculator

Making Healthy Choices at Subway

Subway markets itself as a healthier fast food option, but calorie counts can vary dramatically depending on your choices. This calculator helps you navigate Subway's menu to create meals that align with your nutritional goals, whether you're counting calories, watching macros, or monitoring specific nutrients like sodium.

Understanding Subway's Nutrition

Subway provides nutrition information for all their ingredients, but calculating totals for custom orders can be challenging. Key nutritional considerations include:

• Bread choices: The type of bread significantly impacts calories and carbs
• Protein options: Some meats are much leaner than others
• Sauce selection: Condiments can add hundreds of hidden calories
• Cheese additions: Adds protein but also saturated fat and calories
• Sodium content: Many Subway sandwiches exceed 1000mg of sodium
• Portion sizes: Footlongs double all nutrition numbers

Nutritional Breakdown by Category

Bread Options (6-inch)

Your bread choice sets the nutritional foundation:

• Italian: 200 calories, 38g carbs, 2g fat, 5g protein
• 9-Grain Wheat: 210 calories, 40g carbs, 2.5g fat, 8g protein
• Honey Oat: 250 calories, 46g carbs, 3g fat, 9g protein
• Italian Herbs & Cheese: 240 calories, 40g carbs, 5g fat, 9g protein
• Flatbread: 220 calories, 36g carbs, 5g fat, 8g protein
• Wrap: 310 calories, 46g carbs, 10g fat, 9g protein
• Salad (no bread): 50 calories (just the greens)

Protein Choices

Subway's proteins vary widely in calories and fat (for 6-inch portion):

• Turkey Breast: 50 calories, 9g protein (leanest option)
• Rotisserie-Style Chicken: 110 calories, 18g protein
• Black Forest Ham: 70 calories, 11g protein
• Veggie Patty: 170 calories, 11g protein (vegetarian)
• Subway Club: 120 calories, 18g protein
• Steak: 120 calories, 18g protein
• Tuna: 240 calories, 16g protein (high in fat)
• Bacon: 80 calories, 6g protein (adds 3g fat)
• Meatballs: 240 calories, 14g protein (high in fat)

Cheese Options

Cheese adds flavor and protein but also fat (for 6-inch portion):

• American: 40 calories, 3g protein, 3g fat
• Pepper Jack: 50 calories, 4g protein, 4g fat
• Provolone: 50 calories, 4g protein, 3.5g fat
• Swiss: 50 calories, 5g protein, 4g fat
• Shredded Monterey Cheddar: 50 calories, 3g protein, 4g fat

Vegetable Options

All vegetables add minimal calories (about 5-10 calories per serving) but provide important nutrients and fiber:

• Lettuce, Spinach, Tomatoes: Adds volume and nutrients
• Cucumbers, Green Peppers, Red Onions: Crunch with few calories
• Olives: About 25 calories (healthy fats)
• Pickles: Adds flavor with almost no calories
• Jalapeños: Adds spice with negligible calories
• Avocado: 60 calories per serving (healthy fats)

Sauce Options

Sauces can make or break your meal's nutrition (per serving):

• Mustard, Vinegar: 0-5 calories
• Subway Vinaigrette: 35 calories, 3g fat
• Light Mayonnaise: 50 calories, 5g fat
• Mayonnaise: 110 calories, 12g fat
• Chipotle Southwest: 110 calories, 11g fat
• Ranch: 110 calories, 11g fat
• Sweet Onion: 40 calories, 0g fat (high in sugar)
• Honey Mustard: 60 calories, 3g fat
• Oil: 45 calories, 5g fat

Building a Balanced Subway Meal

Depending on your goals, here are some approaches:

For Weight Loss (Under 500 calories)

• Bread: 6-inch 9-Grain Wheat or wrap
• Protein: Turkey breast or rotisserie chicken
• Cheese: Skip or light cheese
• Veggies: Load up on all available vegetables
• Sauce: Mustard or vinegar
• Sides: Skip or choose apple slices

For Muscle Gain (700-1000+ calories)

• Bread: Footlong 9-Grain Wheat or hearty Italian
• Protein: Double meat (chicken + turkey)
• Cheese: Provolone or pepper jack
• Veggies: All with extra avocado
• Sauce: Light mayonnaise or oil
• Sides: Add protein cookie or chips

Low-Carb/Keto Options

• Bread: Salad (no bread) or wrap as lettuce wrap
• Protein: Any meat option (avoid sweet marinades)
• Cheese: Full-fat options
• Veggies: Non-starchy vegetables only
• Sauce: Oil, mayonnaise, ranch
• Sides: Skip chips and cookies

Vegetarian Options

• Bread: Any (veggie patty contains eggs)
• Protein: Veggie patty or double cheese
• Cheese: All options are vegetarian
• Veggies: All options
• Sauce: Most except some may contain eggs
• Sides: Many chips and cookies are vegetarian

Sodium Considerations

Subway sandwiches can be extremely high in sodium (some footlongs exceed 2000mg). High-sodium ingredients include:

• Breads: 300-500mg per 6-inch
• Meats: 200-500mg per serving
• Cheese: 150-300mg per serving
• Sauces: 100-300mg per serving
• Pickles/Olives: High in sodium

To reduce sodium:

• Choose lower-sodium meats like turkey or rotisserie chicken
• Limit or skip cheese
• Use low-sodium sauces like oil or vinegar
• Skip pickles and olives
• Drink plenty of water with your meal

Special Dietary Needs

Gluten-Free Options

Subway offers gluten-free bread in some locations:

• Gluten-free bread available in select markets
• Salads are naturally gluten-free
• Most proteins and veggies are gluten-free
• Note: Cross-contamination possible in store

Dairy-Free Options

For those avoiding dairy:

• Skip all cheese options
• Check sauces - some contain dairy
• Most other ingredients are dairy-free

Frequently Asked Questions

How accurate is Subway's nutrition information?

Subway provides detailed nutrition data for each ingredient, and our calculator sums these precisely. However, actual store portions may vary slightly, especially for items like meats, cheeses, and sauces that are portioned by employees.

What's the healthiest bread at Subway?

The 9-Grain Wheat is generally the healthiest option with good fiber content. For lower carbs, choose the salad option or wrap as a lettuce wrap.

Is Subway good for weight loss?

Yes, if you make smart choices. A 6-inch turkey breast on wheat with veggies and mustard can be under 350 calories. Avoid calorie-dense breads, fatty meats, cheese, and creamy sauces when cutting calories.

How can I add flavor without adding calories?

Use mustard, vinegar, jalapeños, pickles, and all the vegetables. These add lots of flavor for minimal calories compared to cheese and creamy sauces.

Is the footlong too much food?

For most people, yes. A footlong doubles all nutrition numbers and can easily exceed 1000 calories. Consider saving half for later or splitting with someone.

How do I reduce carbs at Subway?

Choose a salad base instead of bread, skip sweet sauces, and avoid honey oat bread. Load up on meats, cheese, and non-starchy vegetables instead.

What's the best option for a post-workout meal?

For muscle recovery, choose a footlong with double meat on whole grain bread with plenty of veggies. The carbs help replenish glycogen while the protein aids muscle repair.

How often can I eat Subway and stay healthy?

With smart choices, Subway can be part of a daily diet. Rotate your protein choices, vary your veggies, and balance with other meals that include different nutrients.

Comparing Popular Subway Orders

Here's how some common orders stack up nutritionally (6-inch):

Turkey Breast on Wheat

• Turkey, wheat bread, veggies, mustard
• ~350 calories, 20g protein, 50g carbs, 5g fat

Chicken & Bacon Ranch

• Rotisserie chicken, bacon, ranch, white bread
• ~580 calories, 30g protein, 60g carbs, 25g fat

Veggie Delite

• All veggies, wheat bread, light mayo
• ~300 calories, 10g protein, 50g carbs, 5g fat

Tuna on Italian

• Tuna, Italian bread, cheese, veggies
• ~550 calories, 25g protein, 50g carbs, 30g fat

Seasonal and Limited-Time Offerings

Subway occasionally introduces special items that affect nutrition:

• Specialty breads: Like pretzel bread (higher calories)
• Limited-time proteins: Like pastrami or buffalo chicken
• Seasonal sauces: Like buffalo or sriracha
• Promotional cookies: Special flavors with varying nutrition

Check Subway's website for current offerings and their nutrition information.