Get inside Subway Nutrition Menu: Calories & More
You’re here to use the subway nutrition menu to choose a satisfying meal without accidentally doubling your calories. This guide gives a clear answer: calorie counts change with bread, fillings, and portion size, so a 6-inch can be half the calories of a footlong.
“Calories & More” means calories, fat, sodium, carbs, and protein—plus how toppings and sauces shift totals. Expect practical tips on reading facts and planning a lower-calorie sandwich.
Customization is the brand’s superpower, and that’s why choices matter. Add cheese, creamy sauces, or extra meat and a seemingly healthy sandwich can spike in calories and sodium fast.
This article focuses on US diners and common builds found at most restaurants. You’ll get step-by-step advice: read labels, plan ahead, build a healthier sandwich, and pick smarter sides and drinks.
Quick-reference tables will compare Veggie Delite, Black Forest ham, turkey breast, and higher-calorie builds. Dietary needs vary, so each tip highlights trade-offs for vegetarian, low-carb, and gluten concerns.
How to Read Subway Nutrition Facts (Calories, Fat, Sodium, Carbs, Protein)
Always scan the serving size first; it controls every number that follows. Most labels list a 6-inch portion. A subway footlong usually doubles those values for calories, fat, carbs, and sodium.
What each number tells you
Calories are your total energy budget for the item. Fat shows energy density and saturated fat risk. Sodium is the hidden limit that affects blood pressure. Carbs give quick energy and satiety. Protein helps you stay full longer.
How add-ons change the math
A single choice—adding cheese, bacon, mayo, or oil—can spike calories fat and sodium fast. A light 6-inch can jump to ~1,200 calories as a footlong with extra cheese, dressings, and bacon.
Prioritize for your goal
- Weight management: pick lower calories and skip oily dressings.
- Blood pressure: limit sodium-heavy meats and sauces.
- Muscle or recovery: boost protein with lean meats and extra portions of turkey or roast beef.
| Metric | What to watch | Quick tip |
|---|---|---|
| Calories | Total energy | Start with 6-inch values |
| Sodium | Allergens & salt | Avoid double meats & heavy sauces |
| Sugar | Hidden in sauces | Choose mustard over sweet sauces |
Bottom line: read serving size, scan the nutrition facts, and build to match your diet goals. Small swaps keep meals satisfying without unintended calories and sodium spikes.
Use the subway nutrition menu to Plan Your Order Before You Go
Preview builds and totals online to make a confident choice. Start at the brand’s site, note the “Updated: 1/21/2026” timestamp, and use filters to show items by calories. This simple step helps you avoid guessing at the counter.
Filter by calories and compare items
First, set a calorie cap that fits your daily plan. Then filter the list and shortlist 2–3 options that meet your target.
- Pick the same format for fair comparison (6-inch, wrap, or salad).
- Compare builds with similar add-ons (cheese on vs. cheese off).
- Note availability—some items vary by location.
Order ahead to preview totals for your exact build
Use order-ahead tools to lock in protein, bread, and sauces. The site will estimate calories, sodium, and protein for your custom meal so you aren’t surprised.
Quick practical workflow:
- Open the online tool → filter by calories → pick 2–3 candidates.
- Use order-ahead to finalize build and view totals.
- Set a simple meal budget for calories and sodium as a guardrail.
| Step | Action | Why it helps |
|---|---|---|
| Filter | Limit items by calories | Shows only options that meet your target |
| Compare | Match formats and add-ons | Ensures apples-to-apples comparison |
| Order ahead | Preview exact totals | Removes guesswork at the counter |
| Plan portion | Split or save larger builds | Helps control weight and portion intake |
Build a Healthier Subway Sandwich: Step-by-Step Customization
Pick a base that fits your goals—wheat bread, a wrap, or a salad bowl each tell a different calorie story.
Base: 9-grain wheat bread is a common smarter starting point. Fresh Fit subs and Heart Check builds use it plus standard vegetables, so it adds fiber with modest calories. Choose a wrap or a salad bowl when you want fewer carbs or more vegetables.
Protein
Lock a lean protein: turkey breast, roast beef, or grilled chicken keep calories and fat lower while giving protein to stay full. Double meat raises calories and sodium fast, so skip it unless you track totals.
Vegetables
Load up on vegetables for volume and fiber. Lettuce, tomatoes, onions, bell peppers, cucumbers, and spinach add bulk with minimal calories. Fresh Fit subs include two servings of vegetables by default—ask for extra if you want more fiber.
Watch the biggest drivers
Cheese, bacon, mayonnaise, and ranch are the main sources of added calories, fat, and sodium. Limit cheese to one slice or choose no cheese. Skip bacon or treat it as an occasional add-on.
Sauce strategy
Mustard is typically lighter. Richer choices like chipotle southwest or sweet onion add sugar and fat. Use a light portion or pick a single sauce to control calories and sodium.
- Pick the base (9-grain wheat recommended).
- Choose lean protein (turkey breast, roast beef, chicken).
- Add generous vegetables for volume.
- Pick one lighter sauce or ask for it on the side.
| Step | Why it helps | Example choice |
|---|---|---|
| Base | Controls carbs and fiber | 9-grain wheat bread |
| Protein | Keeps calories and fat down | Turkey breast or grilled chicken |
| Veggies | Adds volume, fiber, and nutrients | Lettuce, tomatoes, cucumbers, spinach |
| Sauces & toppings | Major calorie and sodium drivers | Mustard or light dressing; limit cheese and bacon |
Your best default order: 9-grain wheat bread + turkey breast or chicken + extra vegetables + mustard or light dressing. This template keeps calories and fat in check while staying satisfying.
Healthiest Picks: Fresh Fit and Heart Check Certified Options
Choose Fresh Fit and Heart Check Certified items when you want a reliable low-calorie pick. These builds give a predictable baseline so you can order with confidence.
Go-to staples that work
The best recognized choices are Veggie Delite, turkey breast, roast beef, and Black Forest ham. They pair lean protein with lots of vegetables for steady protein and modest calories.
Heart Check certification applies only if the sandwich uses 9-grain wheat plus the standard veggies: lettuce, tomatoes, green peppers, onions, and cucumbers.
Quick comparison for planning
| Item | Calories (6-inch) | Sodium | Protein |
|---|---|---|---|
| Veggie Delite | 200 | 280mg | 9g |
| Turkey breast | 280 | 760mg | ? |
| Roast beef | 320 | 670mg | ? |
| Black Forest ham | 290 | 800mg | ? |
Watch the sodium gotcha: even a certified sandwich can spike when you add chips, extra cheese, or salty sauces. If you pick a higher-sodium sandwich, balance the rest of your day with low-sodium meals and skip salty sides.
Bottom line: certified options keep calories low without boring flavor—add extra vegetables and a light sauce to stay satisfied.
Items to Limit: High-Calorie, High-Fat, and High-Sodium Subway Options
Some popular builds hide very high calorie and sodium loads behind crisp bread and creamy dressings. These are fine occasionally, but they need portion control and smarter swaps to keep a meal reasonable.
Why limit these items?
Chicken bacon ranch and bacon ranch-style sandwiches often stack cheese, bacon, and creamy sauce. That combo drives up fat, calories, and sodium quickly.
Concrete examples
- The chicken and bacon ranch melt wrap can reach about 1,590 calories and 3,930 mg sodium.
- A 6-inch chicken and bacon ranch sandwich may be ~610 calories, 30 g fat, and 1,290 mg sodium.
- Extreme customizations have exceeded 2,000 calories and 5,110 mg sodium.
Small choices compound
Adding double meat, extra cheese, cheesy bread, or multiple sauces can turn one sandwich into a day’s worth of sodium and fat. Skip one or two of these to prevent runaway totals.
- Pick a 6-inch instead of a footlong.
- Skip bacon or choose one slice.
- Ask for ranch on the side or go light.
- Pile on vegetables for volume without added calories.
| Item | Typical Calories | Fat (g) | Sodium (mg) |
|---|---|---|---|
| Chicken bacon ranch (wrap) | 1,590 | — | 3,930 |
| Chicken bacon ranch (6-inch) | 610 | 30 | 1,290 |
| Extreme custom build | >2,000 | — | >5,110 |
Decision checklist: if a sandwich already has cheese + bacon + creamy sauce, avoid chips and pick water. You can still enjoy favorite items—just choose portions and swaps to keep the nutrition content from spiraling.
Breakfast Nutrition at Subway: What to Order and How to Lighten It Up
Morning choices can set your day—start with a clear look at calories and sodium in each breakfast build. Availability varies by location, but the same customization rules apply when breakfast is offered. Keep simple swaps in mind to match your diet goals.
Egg and cheese flatbread vs. bacon, egg, and cheese: reality check
The egg and cheese flatbread (6-inch) has about 380 calories, 15 g fat, 19 g protein, and 940 mg sodium.
The bacon, egg, and cheese flatbread (6-inch) jumps to 450 calories, 20 g fat, 25 g protein, and 1,190 mg sodium. A footlong version doubles those numbers to roughly 910 calories and 2,380 mg sodium. Notice how calories and sodium climb fast with added bacon and a larger bread size.
Easy swaps that actually work
- Choose egg whites on 9-grain bread with no cheese + extra veggies for ~270 calories and 720 mg sodium.
- Skip cheese or ask for it on the side to cut fat and calories.
- Add vegetables (green peppers, tomatoes, red onions, spinach) for volume and fiber without many calories.
Diet fit and sugar notes
If lower calories are your goal, prioritize egg whites and no cheese. If higher protein matters, keep the full egg but skip sauces and cheese.
Watch sugar in sweetened drinks and certain sauces—these add quick sugar without filling you up.
- Practical order script: “I’ll take the egg white flatbread on 9-grain, no cheese, extra spinach and tomatoes, sauce on the side.”
- When short on time, pick a 6-inch and skip bacon to control calories and sodium.
| Item | Calories (6-inch) | Sodium (mg) |
|---|---|---|
| Egg & cheese flatbread | 380 | 940 |
| Bacon, egg & cheese flatbread | 450 | 1,190 |
| Egg white 9-grain, no cheese + veggies | ~270 | 720 |
Wraps vs. Subs vs. Salads: Choose the Right Format for Your Diet
Choosing the right format—wrap, sub, or salad—often cuts more calories than swapping proteins. Start by matching format to your goal: lower carbs, fewer calories, or more protein.
Wrap nutrition: why “no bread” doesn’t always mean lower calories
Wraps can pack more carbs and calories than a 6-inch sub because the tortilla is larger and denser.
The Veggie Delite wrap is 330 calories, 8g fat, 56g carbs, and 800mg sodium—higher than a Veggie Delite salad.
Salad nutrition: how dressings change the totals
Dressing is the biggest swing. Vinaigrette adds about 70 calories and 220mg sodium. Oil and red wine vinegar adds roughly 90 calories and 10g fat with minimal sodium.
Sweet onion dressing brings sugar and extra calories—use sparingly or ask for it on the side.
Go-to lighter bases and salad traps
The Veggie Delite salad (no dressing) is about 50–60 calories and 75mg sodium. Several other salads (ham, turkey, roast beef, oven-roasted chicken, Subway club) are under 200 calories without dressing.
Watch high-calorie toppings—cheese, bacon, pepperoni, and creamy dressings can turn a light salad into a heavy meal.
- For keto/low-carb: pick a salad with protein and skip sugary sauces.
- For gluten-free: note cross-contact risk even with gluten-free bread available.
| Format | Typical Calories (no dressing) | Key risk |
|---|---|---|
| Wrap | ~330 (Veggie Delite wrap) | Higher carbs, sodium |
| Sub (6-inch) | Varies by build | Bread doubles calories vs. salad |
| Salad | 50–200 (no dressing) | Dressing & toppings spike totals |
Simple rule: pick the format that matches your diet goal, then tailor toppings and dressing to control calories, fat, and sodium.
Sides, Drinks, and Desserts: Keep Your Meal From Doubling in Calories
Small add-ons at checkout often do more damage to your daily totals than the sandwich itself. A smart 6-inch or salad can be undone by chips, a large fountain soda, and a cookie.
Smarter sides: applesauce vs chips
Musselman’s unsweetened applesauce is just 45 calories and 0mg sodium. Compare that to a 2 oz bag of Flamin’ Hot Crunchy Cheetos: 330 calories and 500mg sodium.
Why sodium matters: chips add hundreds of milligrams that stack with deli meats and cheese. Choosing applesauce saves calories and avoids extra sodium.
Drink choices in the U.S.
Water is the best choice. If you want flavor, Honest Kids juice box has 35 calories, 8g sugar, and 15mg sodium—far lighter than a large fountain soda.
Barq’s Red Creme Soda (30 oz) can deliver about 450 calories and 112g sugar. That single drink can erase a day’s careful choices.
Cookies and sugar: what to know
Cookies are convenient but calorie-dense. A raspberry cheesecake cookie is ~200 calories with 16g sugar. A large sugar cookie can be 460 calories and 28g sugar.
Split a cookie or save half for later to keep dessert from doubling your calories.
- Quick tip: If you order a salad, skip heavy dressing or a salty side—dressing plus chips can wipe out the salad’s advantage.
- Choose applesauce or fruit, water or a low-sugar juice, and split desserts to control calories, sugar, and sodium.
| Item | Calories | Sodium |
|---|---|---|
| Musselman’s applesauce | 45 | 0mg |
| Flamin’ Hot Cheetos (2 oz) | 330 | 500mg |
| Honest Kids juice box | 35 | 15mg |
| Barq’s Red Creme Soda (30 oz) | 450 | — |
Conclusion
Treat each build as a custom recipe: labels do not tell the whole story, but the ingredients do. Use the brand’s nutrition and menu info to compare formats and spot the add-ons that inflate calories, fat, and sodium.
Plan ahead. Pick a smart base, choose lean protein, pile on vegetables, and limit rich sauces. Remember that indulgent items like chicken bacon ranch are fine occasionally, but they are easy to overdo.
Portion control (6-inch vs. footlong or wrap size) is the simplest lever for weight and calorie control. Pick one default order that fits your goals, tweak flavors small, and you’ll make reliable, predictable choices when you order.
When you know what you want before you go, the restaurant becomes a flexible, manageable option in your routine.
