How this Subway salad calculator works
Salads and protein bowls skip the bread entirely — build from protein, cheese, a generous vegetable base (free) and dressing. Removing bread saves 200-240 calories versus the same sandwich.
Popular Subway salad builds and their macros
| Build | Calories | Protein |
|---|---|---|
| Turkey salad — veggies, oil & vinegar | 125 | 9g |
| Rotisserie Chicken salad — veggies, ranch | 230 | 17g |
| Tuna salad — cheese, veggies | 280 | 17g |
| Italian B.M.T. salad — cheese, veggies, oil & vinegar | 285 | 13g |
Subway ingredient nutrition facts (per portion)
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Italian (White) bread | 200 | 7g | 38g | 2g |
| 9-Grain Wheat bread | 200 | 7g | 38g | 2.5g |
| Italian Herbs & Cheese bread | 220 | 9g | 38g | 3.5g |
| Hearty Multigrain bread | 210 | 8g | 40g | 2.5g |
| Oven-Roasted Turkey | 60 | 9g | 3g | 1g |
| Black Forest Ham | 60 | 9g | 2g | 1g |
| Rotisserie-Style (Grilled) Chicken | 100 | 17g | 2g | 2.5g |
| Roast Beef | 70 | 11g | 1g | 1.5g |
| Tuna (mixed with mayo) | 220 | 15g | 3g | 15g |
| Steak | 120 | 15g | 3g | 5g |
| Veggie Patty | 110 | 9g | 8g | 4.5g |
| Meatballs with Marinara | 220 | 12g | 20g | 10g |
| Italian B.M.T. meats (pepperoni, salami, ham) | 180 | 11g | 2g | 14g |
| Cold Cut Combo meats | 100 | 9g | 3g | 6g |
| American cheese (2 slices) | 40 | 2g | 1g | 3.5g |
| Provolone (2 slices) | 45 | 3g | 0g | 3.5g |
| Monterey Cheddar (2 slices) | 50 | 3g | 0g | 4g |
| All vegetables (lettuce, tomato, onion, peppers, cucumber, olives, spinach) | 10 | 0g | 2g | 0g |
| Mayo | 110 | 0g | 0g | 12g |
| Light Mayo | 50 | 0g | 1g | 5g |
| Mustard | 5 | 0g | 1g | 0g |
| Sweet Onion Sauce | 40 | 0g | 9g | 0g |
| Chipotle Southwest | 90 | 0g | 1g | 9g |
| Ranch | 110 | 0g | 1g | 11g |
| Oil & Vinegar | 45 | 0g | 1g | 4.5g |
| Bacon (2 strips) | 80 | 5g | 0g | 6g |
| Avocado | 45 | 1g | 3g | 4g |
All Subway calculators
Subway nutrition calculator FAQ
How many calories are in a Subway salad?
With lean protein and light dressing, as low as 125-230 calories. Fattier proteins or creamy dressings push it to 280-300.
Is a salad healthier than a sandwich?
Removing bread cuts 200-240 calories immediately, so a salad with the same protein and toppings is meaningfully lower in calories.