🥪 Sandwiches & Subs · 266 menu items

Subway calories and nutrition

Large restaurant chains in the United States are required to publish calorie counts and nutrition figures for their standard menu items. This page gathers the published figures for 266 items on the Subway menu in one place: calories, protein, carbohydrates and fat, with fiber and sodium where the chain reports them. Every table is sorted so the lightest options surface first.

The lightest order listed is the Chicken Noodle at 70 calories. The strongest protein-to-calorie ratio belongs to the Grilled Chicken Protein Bowl: 35 g of protein in 200 calories. 125 of the 206 food orders on the Subway menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

266

Lightest order

70 cal

Chicken Noodle

Under 500 calories

125

of 206 food orders

Most protein per calorie

17.5 g

per 100 cal · Grilled Chicken Protein Bowl

Lowest-calorie orders at Subway

The eight lightest food orders on the Subway menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
Chicken Noodle	Entrées	70	7 g	6 g	3 g
Applesauce	Sides	70	0 g	16 g	0 g
Oven Roasted Turkey & Ham Salad	Salads & Bowls	110	14 g	11 g	3 g
Oven Roasted Turkey Salad	Salads & Bowls	110	14 g	10 g	2 g
Black Forest Ham Salad	Salads & Bowls	120	13 g	12 g	3 g
Grilled Chicken Salad	Salads & Bowls	130	19 g	10 g	3 g
Oven Roasted Chicken Salad	Salads & Bowls	130	16 g	11 g	4 g
Ham & Jack (includes Pepper Jack Cheese)	Burgers	140	9 g	18 g	4 g

Most protein per calorie at Subway

Grams of protein per 100 calories, among food orders of 150 calories or more. A high ratio means more of each calorie goes to protein.

Item	Calories	Protein	Protein / 100 cal
Grilled Chicken Protein Bowl	200	35 g	17.5 g
Oven Roasted Turkey Protein Bowl	150	25 g	16.7 g
Oven Roasted Turkey & Ham Protein Bowl	160	23 g	14.4 g
Rotisserie-Style Chicken Protein Bowl	220	31 g	14.1 g
Oven Roasted Chicken Protein Bowl	200	27 g	13.5 g
Roast Beef Protein Bowl	230	30 g	13 g
Chopped Salad — Rotisserie ChickenHigh protein	210	27 g	12.9 g
Black Forest Ham Protein Bowl	170	21 g	12.4 g

Leading pick: Grilled Chicken Protein Bowl, 35 g protein in 200 cal.

What fits a calorie budget

How many food orders at Subway fit under three common ceilings, drinks and add-ons aside.

Under 300 calories

food orders

Under 500 calories

125

food orders

Under 700 calories

160

food orders

Cindar runs the same count against a personal budget that moves through the day: what fits at noon after a light breakfast is not what fits at eight after a large lunch.

Dietary options at Subway

Items the Subway menu data flags for common dietary patterns. Preparation and cross-contact vary by location; the restaurant confirms specifics.

Vegetarian · 1 item
Vegan · 1 item
Gluten-free · 3 items
Dairy-free · 4 items
Pescatarian · 1 item

Every Subway item in the database, by section, lightest first.

Burgers4 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Ham & Jack (includes Pepper Jack Cheese)	140	9 g	18 g	4 g	0 g	530 mg
Little Cheesesteak (includes American Cheese and Baja Chipotle Sauce)	160	8 g	19 g	7 g	— g	430 mg
Turkey (includes Pepper Jack Cheese and Mayonnaise)	180	11 g	17 g	9 g	0 g	520 mg
Italian Spice (includes American Cheese and MVP Parmesan Vinaigrette)	230	9 g	19 g	15 g	0 g	720 mg

Sandwiches & Wraps127 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Veggie Delite, Kids	140	5 g	26 g	2 g	3 g	210 mg
Oven Roasted Turkey, Kids	160	11 g	26 g	2 g	3 g	450 mg
Black Forest Ham, Kids	170	10 g	27 g	3 g	3 g	460 mg
6" Oven Roasted Turkey	260	20 g	39 g	3 g	4 g	790 mg
6" Black Forest Ham	270	18 g	41 g	4 g	4 g	810 mg
6" Oven Roasted Turkey and Ham	270	19 g	40 g	4 g	4 g	800 mg
6" Cold Cut Combo	280	17 g	38 g	10 g	2 g	980 mg
6" Grilled Chicken	280	24 g	40 g	4 g	4 g	530 mg
6" Oven Roasted Chicken	280	21 g	41 g	5 g	4 g	620 mg
6" Egg White & Cheese	290	18 g	37 g	9 g	— g	850 mg
6" Roast beef	300	22 g	41 g	5 g	4 g	740 mg
6" Rotisserie-Style Chicken	300	23 g	39 g	6 g	4 g	710 mg
6" Black Forest Ham, Egg White & Cheese	320	23 g	38 g	10 g	— g	1,100 mg
6" Steak & Cheese (with American cheese)	320	25 g	37 g	10 g	1 g	1,020 mg
6" B.L.T	330	17 g	37 g	14 g	1 g	700 mg
Veggie Delite on Plain Wrap	330	10 g	57 g	8 g	4 g	600 mg
6" Buffalo Chicken (with Grilled Chicken)	340	24 g	39 g	12 g	2 g	1,360 mg
6" Sweet Onion Chicken Teriyaki	340	24 g	54 g	4 g	4 g	790 mg
6" Egg White & Cheese Flatbread	350	18 g	44 g	11 g	2 g	870 mg
6" Steak, Egg White & Cheese	350	28 g	38 g	12 g	— g	1,130 mg
6" Bacon, Egg White & Cheese	370	23 g	38 g	15 g	— g	1,030 mg
6" Egg & Cheese	380	19 g	36 g	20 g	0 g	780 mg
6" Oven Roasted Turkey Fresh Melt	380	25 g	41 g	14 g	4 g	1,420 mg
6" Veggie Patty	380	14 g	56 g	11 g	12 g	640 mg
6" Black Forest Ham, Egg White & Cheese Flatbread	390	23 g	45 g	12 g	2 g	1,110 mg
6" Veggie Delite (on Artisan Italian with Mayo) Fresh Melt	390	13 g	38 g	23 g	1 g	1,060 mg
6" Cold Cut Combo Fresh Melt	400	22 g	39 g	20 g	1 g	1,610 mg
6" Black Forest Ham, Egg & Cheese	410	23 g	38 g	21 g	0 g	1,030 mg
6" Rotisserie-Style Chicken Fresh Melt	410	28 g	41 g	16 g	4 g	1,340 mg
#5 Bella Mozza	420	27 g	41 g	18 g	1 g	1,410 mg
6" Pizza Sub	420	18 g	41 g	23 g	2 g	1,480 mg
6" Steak, Egg White & Cheese Flatbread	420	28 g	45 g	14 g	2 g	1,140 mg
6" Bacon, Egg White & Cheese Flatbread	430	23 g	44 g	17 g	2 g	1,040 mg
6" Spicy Italian	430	19 g	39 g	24 g	2 g	1,280 mg
Oven Roasted Turkey on Plain Wrap	430	32 g	54 g	10 g	3 g	1,540 mg
#2 The Outlaw	440	30 g	37 g	21 g	1 g	1,210 mg
#9 The Champ	440	28 g	37 g	22 g	1 g	1,020 mg
Black Forest Ham on Plain Wrap	440	28 g	58 g	11 g	3 g	1,570 mg
Oven Roasted Turkey & Ham on Plain Wrap	440	30 g	56 g	11 g	3 g	1,560 mg
#10 All-American Club	450	25 g	39 g	24 g	1 g	1,290 mg
6" Black Forest Ham on Artisan Italian Fresh Melt	450	23 g	40 g	25 g	— g	1,550 mg
6" Buffalo Chicken (with Grilled Chicken) Fresh Melt	450	30 g	40 g	22 g	1 g	1,990 mg
6" Egg & Cheese Flatbread	450	19 g	43 g	22 g	1 g	790 mg
6" Steak, Egg & Cheese	450	29 g	38 g	22 g	— g	1,060 mg
#11 Subway Club	460	29 g	41 g	20 g	4 g	1,200 mg
6" Bacon, Egg & Cheese	460	24 g	37 g	26 g	0 g	960 mg
6" Sweet Onion Chicken Teriyaki Fresh Melt	460	30 g	57 g	14 g	4 g	1,460 mg
#8 The Great Garlic	470	31 g	38 g	24 g	2 g	1,200 mg
6" Big Hot Pastrami	470	27 g	38 g	26 g	1 g	1,780 mg
6" Italian B.M.T. Fresh Melt	470	25 g	41 g	26 g	1 g	1,790 mg
Grilled Chicken on Plain Wrap	470	42 g	54 g	11 g	3 g	1,010 mg
Oven Roasted Chicken on Plain Wrap	470	34 g	57 g	13 g	3 g	1,180 mg
#1 The Philly	480	31 g	37 g	25 g	1 g	1,120 mg
#7 The MexiCali (with Sliced Avocado)	480	29 g	40 g	25 g	4 g	1,160 mg
6" Black Forest Ham, Egg & Cheese Flatbread	480	23 g	44 g	23 g	2 g	1,040 mg
6" Roast Beef Fresh Melt	480	28 g	46 g	21 g	5 g	1,680 mg
#4 Supreme Meats	500	26 g	41 g	28 g	2 g	1,730 mg
#7 The MexiCali (with Smashed Avocado)	500	29 g	40 g	27 g	4 g	1,290 mg
6" Steak & Cheese (with American cheese and Mayo) Fresh Melt	500	29 g	39 g	28 g	1 g	1,500 mg
Roast Beef on Plain Wrap	500	38 g	58 g	14 g	3 g	1,440 mg
Rotisserie-Style Chicken on Plain Wrap	500	38 g	54 g	15 g	4 g	1,380 mg
Egg White & Cheese Wrap	510	29 g	56 g	19 g	2 g	1,370 mg
6" Meatball Marinara Fresh Melt	520	25 g	50 g	27 g	3 g	1,690 mg
6" Steak, Egg & Cheese Flatbread	520	29 g	44 g	25 g	2 g	1,070 mg
6" Bacon, Egg & Cheese Flatbread	530	24 g	44 g	28 g	1 g	970 mg
6" Chicken & Bacon Ranch (with Rotisserie-Style Chicken)	530	34 g	39 g	29 g	2 g	1,200 mg
Cold Cut Combo on Plain Wrap	530	27 g	55 g	23 g	3 g	1,820 mg
#3 The Monster	540	35 g	39 g	29 g	1 g	1,250 mg
6" Spicy Italian Fresh Melt	540	24 g	40 g	34 g	1 g	1,910 mg
Sweet Onion Chicken Teriyaki on Plain Wrap	540	41 g	71 g	11 g	3 g	1,300 mg
Buffalo Chicken Wrap (with Grilled Chicken) on Plain Wrap	560	42 g	56 g	19 g	3 g	1,800 mg
#12 Turkey Cali Club (with Sliced Avocado)	570	31 g	42 g	32 g	6 g	1,140 mg
6" Chicken & Bacon Ranch (with Rotisserie-Style Chicken) Fresh Melt	570	38 g	39 g	32 g	2 g	1,400 mg
6" Tuna Fresh Melt	570	30 g	35 g	37 g	— g	1,060 mg
Steak & Cheese on Plain Wrap	570	43 g	55 g	20 g	3 g	1,700 mg
#6 The Boss	580	29 g	49 g	31 g	4 g	1,480 mg
Black Forest Ham, Egg White & Cheese Wrap	580	39 g	59 g	21 g	2 g	1,860 mg
#12 Turkey Cali Club (with Smashed Avocado)	590	31 g	43 g	34 g	6 g	1,260 mg
B.L.T on Plain Wrap	620	29 g	54 g	33 g	3 g	1,270 mg
Steak, Egg White & Cheese Wrap	630	46 g	58 g	24 g	2 g	1,830 mg
Oven Roasted Turkey, Footlong	640	62 g	80 g	9 g	8 g	2,540 mg
Oven Roasted Turkey and Ham, Footlong	650	58 g	84 g	10 g	8 g	2,570 mg
Veggie Patty on Plain Wrap	660	21 g	87 g	26 g	19 g	1,230 mg
Bacon, Egg White & Cheese Wrap	670	39 g	57 g	32 g	2 g	1,720 mg
Black Forest Ham, Footlong	670	55 g	88 g	12 g	8 g	2,610 mg
Italian BMT on Plain Wrap	680	32 g	58 g	36 g	3 g	2,180 mg
Egg & Cheese on Plain Wrap	700	30 g	55 g	40 g	2 g	1,230 mg
Oven Roasted Chicken, Footlong	720	67 g	85 g	14 g	9 g	1,830 mg
Pizza Sub on Plain Wrap	720	26 g	59 g	44 g	3 g	2,290 mg
Grilled Chicken, Footlong	730	82 g	80 g	11 g	9 g	1,470 mg
Black Forest Ham, Egg & Cheese on Plain Wrap	770	40 g	57 g	42 g	2 g	1,720 mg
Roast beef, Footlong	780	73 g	87 g	16 g	8 g	2,330 mg
Cold Cut Combo, Footlong	790	51 g	78 g	35 g	3 g	3,200 mg
Rotisserie-Style Chicken, Footlong	790	75 g	80 g	19 g	9 g	2,220 mg
Meatball Marinara on Plain Wrap	800	34 g	78 g	39 g	8 g	2,010 mg
Spicy Italian on Plain Wrap	820	31 g	58 g	52 g	3 g	2,430 mg
Steak, Egg & Cheese on Plain Wrap	820	47 g	56 g	45 g	2 g	1,680 mg
Tuna on Plain Wrap	820	33 g	53 g	54 g	3 g	1,210 mg
Buffalo Chicken (with Grilled Chicken), Footlong	840	81 g	80 g	27 g	4 g	3,830 mg
Chicken & Bacon Ranch (with Rotiserrie-Style Chicken) on Plain Wrap	840	55 g	56 g	45 g	4 g	1,990 mg
Bacon, Egg & Cheese on Plain Wrap	860	40 g	56 g	53 g	2 g	1,570 mg
Big Hot Pastrami on Plain Wrap	860	46 g	56 g	53 g	3 g	2,930 mg
Steak & Cheese (with American cheese), Footlong	860	84 g	78 g	28 g	3 g	2,940 mg
Sweet Onion Chicken Teriyaki, Footlong	900	80 g	125 g	11 g	9 g	2,290 mg
B.L.T, Footlong	970	54 g	76 g	54 g	2 g	2,090 mg
#5 Bella Mozza, Footlong	1,030	80 g	89 g	44 g	3 g	4,290 mg
#9 The Champ, Footlong	1,070	86 g	75 g	52 g	3 g	2,830 mg
Italian BMT, Footlong	1,080	61 g	84 g	61 g	4 g	3,920 mg
Veggie Patty, Footlong	1,090	40 g	145 g	40 g	41 g	1,910 mg
#2 The Outlaw, Footlong	1,120	93 g	78 g	52 g	3 g	3,330 mg
#11 Subway Club, Footlong	1,140	94 g	87 g	46 g	8 g	3,790 mg
#7 The MexiCali (with Sliced Avocado), Footlong	1,140	87 g	80 g	57 g	8 g	3,110 mg
Pizza Sub, Footlong	1,170	49 g	85 g	76 g	4 g	4,140 mg
#1 The Philly, Footlong	1,190	95 g	78 g	60 g	3 g	3,140 mg
#10 All-American Club, Footlong	1,190	81 g	82 g	64 g	3 g	3,890 mg
#7 The MexiCali (with Smashed Avocado), Footlong	1,190	87 g	81 g	62 g	8 g	3,360 mg
#8 The Great Garlic, Footlong	1,290	101 g	79 g	69 g	4 g	3,530 mg
Meatball Marinara, Footlong	1,310	66 g	123 g	66 g	13 g	3,560 mg
Spicy Italian, Footlong	1,360	59 g	83 g	93 g	4 g	4,420 mg
Tuna, Footlong	1,360	63 g	75 g	95 g	3 g	1,970 mg
#12 Turkey Cali Club (with Sliced Avocado), Footlong	1,410	94 g	87 g	78 g	11 g	3,570 mg
Chicken & Bacon Ranch (with Rotisserie-Style Chicken), Footlong	1,410	107 g	80 g	78 g	4 g	3,540 mg
#4 Supreme Meats, Footlong	1,440	82 g	89 g	88 g	4 g	5,550 mg
Big Hot Pastrami, Footlong	1,450	89 g	80 g	94 g	4 g	5,410 mg
#12 Turkey Cali Club (with Smashed Avocado), Footlong	1,460	94 g	88 g	83 g	11 g	3,820 mg
#3 The Monster, Footlong	1,470	114 g	83 g	80 g	3 g	3,750 mg
#6 The Boss, Footlong	1,810	91 g	128 g	108 g	14 g	4,950 mg

Entrées4 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Chicken Noodle	70	7 g	6 g	3 g	— g	1,160 mg
Broccoli Cheddar	200	9 g	16 g	16 g	— g	960 mg
Loaded Baked Potato with Bacon	200	9 g	17 g	14 g	1 g	910 mg
Beef Chili with Beans	360	21 g	21 g	22 g	4 g	800 mg

Pizza10 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Cheese Flatizza	410	18 g	45 g	17 g	2 g	760 mg
Veggie Flatizza	430	19 g	49 g	17 g	3 g	770 mg
Pepperoni Flatizza	470	21 g	45 g	22 g	2 g	960 mg
Spicy Italian Flatizza	510	23 g	46 g	26 g	2 g	1,130 mg
Sausage Flatizza	520	22 g	46 g	27 g	2 g	1,080 mg
Cheese, 8" Pizza	720	28 g	94 g	24 g	4 g	1,360 mg
Bacon, 8" Pizza	840	36 g	95 g	34 g	4 g	1,620 mg
Pepperoni, 8" Pizza	850	34 g	95 g	35 g	4 g	1,740 mg
Meatball, 8" Pizza	860	37 g	98 g	35 g	5 g	1,660 mg
Sausage, 8" Pizza	870	34 g	96 g	37 g	4 g	1,740 mg

Salads & Bowls21 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Veggie Delite Salad	50	3 g	9 g	1 g	4 g	75 mg
Oven Roasted Turkey & Ham Salad	110	14 g	11 g	3 g	4 g	560 mg
Oven Roasted Turkey Salad	110	14 g	10 g	2 g	4 g	550 mg
Black Forest Ham Salad	120	13 g	12 g	3 g	4 g	570 mg
Grilled Chicken Salad	130	19 g	10 g	3 g	4 g	280 mg
Oven Roasted Chicken Salad	130	16 g	11 g	4 g	4 g	370 mg
Roast Beef Salad	150	17 g	12 g	4 g	4 g	500 mg
Rotisserie-Style Chicken Salad	150	18 g	10 g	5 g	4 g	470 mg
Cold Cut Combo Salad	160	12 g	10 g	9 g	4 g	700 mg
B.L.T. Salad	210	13 g	11 g	14 g	4 g	420 mg
Steak & Cheese Salad	210	22 g	12 g	9 g	4 g	740 mg
Veggie Patty Salad	220	9 g	26 g	10 g	12 g	390 mg
Italian B.M.T. Salad	240	14 g	12 g	15 g	4 g	880 mg
Sweet Onion Chicken Teriyaki Salad	260	19 g	43 g	4 g	4 g	900 mg
Buffalo Chicken (with Grilled Chicken) Salad	300	20 g	13 g	19 g	5 g	1,180 mg
Meatball Marinara Salad	300	16 g	23 g	17 g	7 g	780 mg
Pizza Sub Salad	310	14 g	16 g	23 g	5 g	1,200 mg
Spicy Italian Salad	310	14 g	12 g	23 g	4 g	1,000 mg
Tuna Salad	310	15 g	10 g	24 g	4 g	390 mg
Big Hot Pastrami Salad	370	24 g	14 g	26 g	5 g	1,670 mg
Chicken & Bacon Ranch (with Rotisserie-Style Chicken and Peppercorn Ranch Sauce) Salad	490	30 g	13 g	36 g	5 g	1,020 mg

Sides3 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Applesauce	70	0 g	16 g	0 g	3 g	0 mg
Hash Browns	190	3 g	24 g	9 g	3 g	600 mg
Biscuit & Gravy	340	6 g	39 g	18 g	— g	1,140 mg

Donuts & Bakery4 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Muffin, Blueberry Crumb	410	5 g	59 g	17 g	2 g	440 mg
Muffin, Apple Cinnamon	450	6 g	53 g	24 g	2 g	370 mg
Muffin, Double Chocolate	550	6 g	61 g	31 g	3 g	420 mg
Cinnamon Roll	570	8 g	89 g	20 g	3 g	630 mg

Desserts4 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Oatmeal Raisin Cookie	200	3 g	30 g	8 g	1 g	110 mg
Chocolate Chip Cookie	210	2 g	30 g	10 g	— g	120 mg
Raspberry Cheesecake	210	2 g	29 g	9 g	0 g	115 mg
White Chip Macadamia Nut Cookie	210	2 g	28 g	10 g	— g	125 mg

Extras59 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Mustard, Yellow	10	1 g	1 g	1 g	0 g	170 mg
Sweet Peppers	15	0 g	3 g	0 g	0 g	170 mg
Honey Mustard	20	0 g	4 g	0 g	0 g	80 mg
Barbecue Sauce	30	0 g	7 g	0 g	0 g	135 mg
Sweet Onion Teriyaki Sauce	30	0 g	7 g	0 g	0 g	130 mg
American	40	2 g	1 g	4 g	0 g	210 mg
BelGioioso Fresh Mozzarella	40	3 g	0 g	3 g	0 g	55 mg
Creamy Sriracha	40	0 g	2 g	4 g	0 g	240 mg
Avocado, Sliced	45	1 g	2 g	4 g	2 g	0 mg
Mozzarella, Shredded	45	3 g	1 g	4 g	0 g	85 mg
Oil	45	0 g	0 g	5 g	0 g	0 mg
Oil & Vinegar	45	0 g	0 g	5 g	0 g	0 mg
Lite Mayonnaise	50	0 g	1 g	5 g	0 g	90 mg
Monterey Cheddar, Shredded	50	3 g	1 g	5 g	0 g	85 mg
Pepperjack	50	3 g	0 g	4 g	0 g	140 mg
Provolone	50	4 g	0 g	4 g	0 g	125 mg
MVP Parmesan Vinaigrette	60	0 g	1 g	6 g	0 g	150 mg
Oven Roasted Turkey	60	11 g	0 g	1 g	0 g	480 mg
Swiss	60	4 g	0 g	5 g	0 g	30 mg
Avocado, Smashed	70	1 g	3 g	6 g	2 g	130 mg
Baja Chipotle Southwest Sauce	70	0 g	1 g	7 g	0 g	125 mg
Black Forest Ham	70	10 g	2 g	2 g	0 g	490 mg
Capicola (6 slices)	70	7 g	2 g	4 g	0 g	480 mg
Bacon (2 strips)	80	5 g	1 g	6 g	0 g	170 mg
Chicken Patty, Oven Roasted	80	13 g	2 g	3 g	0 g	300 mg
Giardiniera	80	0 g	1 g	9 g	0 g	340 mg
Grilled Chicken	80	16 g	1 g	2 g	0 g	210 mg
Peppercorn Ranch Sauce	80	0 g	1 g	8 g	0 g	100 mg
Pepperoni, (3 slices)	80	3 g	1 g	7 g	0 g	290 mg
Roasted Garlic Aioli	80	0 g	1 g	9 g	0 g	150 mg
Egg Patty (white)	90	9 g	3 g	4 g	0 g	290 mg
Grilled Chicken, Buffalo	90	17 g	2 g	2 g	0 g	900 mg
Roast Beef	90	14 g	2 g	3 g	0 g	420 mg
Rotisserie-Style Chicken	90	15 g	0 g	4 g	0 g	400 mg
6" Hero Bread	100	12 g	27 g	5 g	26 g	430 mg
Mayonnaise	100	0 g	0 g	11 g	0 g	65 mg
Mini Artisan Italian Bread	100	4 g	22 g	1 g	0 g	240 mg
Cold Cut Combo Meats	110	9 g	1 g	8 g	0 g	620 mg
Grilled Chicken, Sweet Onion Teriyaki Glazed	110	16 g	9 g	2 g	0 g	350 mg
Steak (no cheese)	110	17 g	2 g	5 g	0 g	450 mg
Subway Club Meats	110	18 g	3 g	3 g	0 g	700 mg
Mini Hearty Multigrain Bread	120	5 g	24 g	2 g	2 g	210 mg
Pastrami	130	9 g	1 g	10 g	0 g	470 mg
6" Artisan Italian Bread	160	7 g	34 g	2 g	0 g	350 mg
Veggie Patty	170	6 g	17 g	9 g	8 g	320 mg
Egg Patty (regular)	180	10 g	2 g	15 g	0 g	220 mg
Italian B.M.T. Meats	180	11 g	3 g	14 g	0 g	800 mg
6" Hearty Multigrain Bread	190	7 g	36 g	2 g	3 g	310 mg
6" Jalapeño Cheddar Bread	190	9 g	34 g	4 g	— g	470 mg
6" Italian Herbs & Cheese Bread	200	9 g	36 g	4 g	— g	550 mg
6" Artisan Flatbread	220	7 g	40 g	4 g	1 g	360 mg
Meatballs	250	13 g	14 g	16 g	3 g	700 mg
Spicy Italian Meats	250	11 g	2 g	22 g	0 g	930 mg
Tuna	250	12 g	0 g	23 g	0 g	310 mg
Biscuit	290	4 g	35 g	14 g	— g	960 mg
Spinach Wrap	290	8 g	48 g	8 g	2 g	780 mg
Tomato Basil Wrap	290	8 g	49 g	8 g	2 g	730 mg
Wrap	300	8 g	50 g	8 g	2 g	580 mg
Gluten-Free Bread	340	6 g	51 g	12 g	3 g	790 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Oven Roasted Turkey Protein Bowl	150	25 g	8 g	3 g	3 g	1,020 mg
Oven Roasted Turkey & Ham Protein Bowl	160	23 g	10 g	4 g	3 g	1,040 mg
Black Forest Ham Protein Bowl	170	21 g	12 g	5 g	3 g	1,050 mg
Veggie Delite 6"Low calorie	200	8 g	39 g	2 g	5 g	290 mg
Grilled Chicken Protein Bowl	200	35 g	9 g	4 g	3 g	480 mg
Oven Roasted Chicken Protein Bowl	200	27 g	11 g	6 g	3 g	660 mg
Chopped Salad — Rotisserie ChickenHigh protein	210	27 g	11 g	7 g	4 g	520 mg
Rotisserie-Style Chicken Protein Bowl	220	31 g	8 g	8 g	3 g	810 mg
Roast Beef Protein Bowl	230	30 g	12 g	7 g	3 g	920 mg
Turkey Breast 6" (no cheese, veggies)High protein	250	18 g	40 g	3 g	5 g	690 mg
Cold Cut Combo Protein Bowl	260	20 g	9 g	16 g	3 g	1,310 mg
Rotisserie Chicken 6"High protein	320	28 g	41 g	6 g	5 g	540 mg
Sweet Onion Chicken Teriyaki Protein Bowl	330	34 g	41 g	5 g	3 g	1,090 mg
Protein Bowl — TurkeyHigh protein	340	30 g	17 g	16 g	5 g	1,290 mg
B.L.T. Protein Bowl	360	22 g	10 g	26 g	3 g	760 mg
Steak & Cheese 6"	380	25 g	41 g	13 g	5 g	1,010 mg
Buffalo Chicken Protein Bowl	380	36 g	13 g	21 g	4 g	2,080 mg
Steak & Cheese Protein Bowl	380	42 g	12 g	19 g	4 g	1,150 mg
Veggie Patty Protein Bowl	380	14 g	41 g	19 g	19 g	700 mg
Italian BMT 6"	410	20 g	44 g	16 g	5 g	1,300 mg
Italian B.M.T. Protein Bowl	410	25 g	13 g	29 g	3 g	1,670 mg
Bacon, Egg & Cheese Flatbread	420	21 g	41 g	19 g	4 g	1,110 mg
Meatball Marinara 6"	480	20 g	60 g	17 g	7 g	870 mg
Tuna 6"	480	19 g	41 g	25 g	5 g	580 mg
Meatball Marinara Protein Bowl	540	29 g	36 g	33 g	9 g	1,520 mg
Spicy Italian Protein Bowl	550	24 g	12 g	45 g	3 g	1,910 mg
Tuna Protein Bowl	550	26 g	8 g	47 g	3 g	690 mg
Pizza Sub Protein Bowl	610	30 g	18 g	48 g	5 g	1,830 mg
Big Hot Pastrami Protein Bowl	680	45 g	15 g	52 g	5 g	2,670 mg
Chicken & Bacon Ranch (with Rotisserie-Style Chicken) Protein Bowl	760	55 g	13 g	55 g	4 g	1,750 mg

The same figures, matched to the calories left in a day.

Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Subway included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.

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About this data

Most figures on this page (256 of 266 items) are the values recorded for Subway in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, and may have been revised by the restaurant since; the remaining 10 come from the chain's current published nutrition information, as compiled in the Cindar restaurant database.

Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved September 6, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.

Subway and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Subway; the name appears here only to identify the restaurant these figures describe.

Corrections and removal requests: support@hestia.fit.

Subway calories and nutrition

Lowest-calorie orders at Subway

Most protein per calorie at Subway

What fits a calorie budget

Dietary options at Subway

Full Subway menu with calories

Burgers4 items

Sandwiches & Wraps127 items

Entrées4 items

Pizza10 items

Salads & Bowls21 items

Sides3 items

Donuts & Bakery4 items

Desserts4 items

Extras59 items

Other Menu Items30 items

The same figures, matched to the calories left in a day.

About this data

Lowest-calorie orders at Subway

Most protein per calorie at Subway

What fits a calorie budget

Dietary options at Subway

Full Subway menu with calories

Burgers4 items

Sandwiches & Wraps127 items

Entrées4 items

Pizza10 items

Salads & Bowls21 items

Sides3 items

Donuts & Bakery4 items

Desserts4 items

Extras59 items

Other Menu Items30 items

The same figures, matched to the calories left in a day.

More sandwiches & subs

About this data