Subway Calorie Calculator

Build and calculate the nutritional profile of any Subway sandwich combination with precision. Select your preferred bread, protein, toppings, and sides to see exact calorie counts and macronutrient breakdowns. Perfect for diet tracking, meal planning, or making healthier choices at Subway without guesswork. Explore more tools on free calculators on CalculatorBolt.

Build Your Subway Meal

Choose your sandwich size
Select your bread type
Choose your protein
Add cheese (optional)
Add sauce or dressing
Add a drink to your meal
Comparison Mode: Build two different sandwiches to compare their nutritional values side-by-side. Configure Sandwich 1, then switch to Sandwich 2 to build a second option.

This feature is coming soon!

How It Works

Our calculator uses Subway's official nutrition database to calculate accurate nutritional information for custom sandwich combinations. Select your ingredients, and the tool instantly computes total calories, protein, carbohydrates, fats, and sodium. The results include visual breakdowns and contextual information to help you make informed dietary choices.

Inputs Explained

  • Bread Selection: Different breads have varying calorie and carb counts. 9-Grain Wheat is the lowest-calorie option.
  • Protein Options: Lean proteins like turkey have fewer calories than steak or tuna.
  • Cheese & Sauce Selection: These add significant calories and fats. Skipping or choosing light options saves calories.
  • Vegetable Toppings: Mostly low-calorie but add nutritional value and fiber.
  • Sides & Drinks: Complete meal context including chips, cookies, and beverages affects total nutrition.

Example

A 6-inch 9-Grain Wheat Turkey Breast sandwich with:

  • No cheese
  • Lettuce, tomatoes, spinach, onions
  • Honey Mustard sauce
  • Apple slices on the side
  • Water to drink

Total calories: 365 cal | Macros: 24g protein, 55g carbs, 6g fat

Comparable to a typical fast-food meal at 40% fewer calories.

Tips & Notes

  • Choose 9-Grain Wheat or Italian White for lower calorie bread options
  • Skip high-calorie sauces like regular mayo and ranch to save 50-90 calories
  • Load up on vegetables for fiber and nutrients without significant calories
  • Consider apple slices instead of chips for 65% fewer calories on your side
  • For high-protein diets, double the meat portion (adds approximately 130-260 calories)
  • Avocado adds healthy fats but increases calories by 50-100 per serving

FAQs

Our calculator uses Subway's official published nutrition data. Actual values may vary slightly by location, preparation method, and ingredient measurements.

For a 6-inch sub, the 9-Grain Wheat bread has the fewest calories at approximately 220 calories. For lowest carbs, the Hero Bread (where available) has only 1g net carbs.

Turkey breast and oven-roasted chicken are the leanest protein options, with approximately 2g of fat per 6-inch serving.

Light sauces like honey mustard and sweet onion add 35-40 calories per serving, while ranch and regular mayo add 90-110 calories. Skipping sauce can save significant calories.

A salad with the same ingredients as a 6-inch sub typically has 50-100 fewer calories by eliminating the bread, but you may feel less satisfied without the carbs.

Yes. Choose low-carb bread options like Hero Bread (where available), avoid sugary sauces, skip high-carb sides, and focus on proteins and non-starchy vegetables.

No, toasting does not significantly change the calorie content of a Subway sandwich; it only affects texture and taste.

A footlong typically contains exactly double the calories, protein, carbs, and fat of a 6-inch sandwich with the same ingredients.

Disclaimer

Nutritional information is based on Subway's published data and is for informational purposes only. Actual values may vary by location, preparation method, and ingredient measurements. CalculatorBolt is not affiliated with Subway restaurants. Consult a nutritionist or healthcare provider for personalized dietary advice.

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Author: CalculatorBolt Editorial Team
Reviewed by: Nutrition Expert
Published: • Updated: