How this Subway wrap calculator works
Every Subway wrap starts from the same flatbread wrap base (about 240 calories) — there's no size choice like sandwiches. Build from there: protein, cheese, vegetables (free) and sauce. The ticket updates instantly.
Note on presets: Subway's named "Subway Series" signature wraps change periodically, so this calculator focuses on classic, stable ingredients you can combine to match any wrap rather than guessing at exact recipes for newer named items we haven't verified against official data yet.
Popular Subway wrap builds and their macros
| Build | Calories | Protein |
|---|---|---|
| Turkey wrap — veggies, mustard | 315 | 17g |
| Rotisserie Chicken wrap — cheese, veggies, chipotle southwest | 480 | 27g |
| Tuna wrap — cheese, veggies | 510 | 25g |
| Steak wrap — cheese, veggies, ranch | 520 | 25g |
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 |
| Flatbread wrap | 240 | 8g | 40g | 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 |
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Subway nutrition calculator FAQ
How many calories are in a Subway wrap?
The flatbread wrap itself is about 240 calories. A full wrap with protein, cheese, veggies and sauce typically ranges from 350 to 600 calories.
Is a wrap lower calorie than a sandwich?
Not necessarily — flatbread (about 240 cal) has more calories than standard 6-inch breads (200-220 cal), so a wrap isn't automatically lighter.