Subway nutrition calculator: build your sandwich, count every calorie

Pick your bread, protein, cheese and sauce exactly how you order at the counter — 6-inch or Footlong — and watch calories, protein, carbs and fat update in real time.

Size
Bread
Protein
Cheese
Vegetables — free, no calorie penalty
Sauce
Extras
0calories
0gProtein
0gCarbs
0gFat

How this Subway calculator works

Pick your size first — Footlong is exactly double a 6-inch, per Subway's own published nutrition methodology, so every value scales precisely, not an estimate. Then build your sandwich piece by piece: bread, protein, cheese, vegetables (free — load up without penalty) and sauce. The ticket updates instantly.

Note on presets: Subway's named "Subway Series" signature sandwiches (Titan Turkey, The Beast, Baja Steak & Jack, and similar) change periodically, so this calculator focuses on classic, stable ingredients you can combine to match any sandwich — including new ones — rather than guessing at exact recipes for newer named items we haven't verified against official data yet.

Popular Subway sandwich builds with calories and protein
BuildCaloriesProtein
6" Veggie Delite — Italian bread, all veggies, light mayo2607g
6" Turkey — 9-Grain Wheat, veggies, mustard27516g
6" Rotisserie Chicken — Italian Herbs & Cheese, veggies, chipotle southwest42026g
Footlong Italian B.M.T. — Italian bread, provolone, veggies87042g
6" Tuna — Italian bread, cheese, veggies47024g

Subway ingredient nutrition facts (per 6-inch portion)

Subway ingredient nutrition facts per 6-inch portion
ItemCaloriesProteinCarbsFat
Italian (White) bread2007g38g2g
9-Grain Wheat bread2007g38g2.5g
Italian Herbs & Cheese bread2209g38g3.5g
Hearty Multigrain bread2108g40g2.5g
Oven-Roasted Turkey609g3g1g
Black Forest Ham609g2g1g
Rotisserie-Style (Grilled) Chicken10017g2g2.5g
Roast Beef7011g1g1.5g
Tuna (mixed with mayo)22015g3g15g
Steak12015g3g5g
Veggie Patty1109g8g4.5g
Meatballs with Marinara22012g20g10g
Italian B.M.T. meats (pepperoni, salami, ham)18011g2g14g
Cold Cut Combo meats1009g3g6g
American cheese (2 slices)402g1g3.5g
Provolone (2 slices)453g0g3.5g
Monterey Cheddar (2 slices)503g0g4g
All vegetables (lettuce, tomato, onion, peppers, cucumber, olives, spinach)100g2g0g
Mayo1100g0g12g
Light Mayo500g1g5g
Mustard50g1g0g
Sweet Onion Sauce400g9g0g
Chipotle Southwest900g1g9g
Ranch1100g1g11g
Oil & Vinegar450g1g4.5g
Bacon (2 strips)805g0g6g
Avocado451g3g4g

Footlong = exactly 2x every value above, per Subway's own published methodology.

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Subway nutrition calculator FAQ

How many calories are in a 6-inch Subway sandwich?

Depends entirely on your build. A 6-inch Veggie Delite with light sauce is around 300-350 calories; with steak, cheese and mayo it can run 500-600. Footlongs are exactly double.

What is the lowest-calorie Subway sandwich?

A 6-inch Veggie Delite — just bread, vegetables and light sauce — typically around 230-310 calories depending on bread and sauce.

What is the highest-protein option?

Rotisserie-Style (Grilled) Chicken has the best protein-per-calorie of any protein at Subway — about 17g for just 100 calories per 6-inch portion.

Is a Footlong exactly double a 6-inch?

Yes — per Subway's own published methodology, a Footlong uses exactly double the bread, protein, cheese and sauce, so nutrition values are exactly 2x.

Where does this data come from?

Bread, protein, cheese and sauce values are cross-referenced from Subway's published nutrition disclosures for standard portions. We focus on building from ingredients rather than guessing at newer named "Subway Series" recipes we haven't verified.