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Choose Your Bread
6″ or Footlong · tap to select
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Choose Your Protein
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Add Cheese
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Load Up the Veggies
Select all you like — veggies are free & low calorie
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Pick Your Sauce
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Extras & Add-ons
How many sandwiches?
1
Nutrition Insights
How to Eat Healthy at Subway
🥗 Low-Calorie Tips
Choose 9-Grain Wheat bread and load up on free veggies. The Turkey Breast sub on 6″ bread comes in under 290 calories — one of the leanest options on the menu.
💪 High-Protein Picks
Steak, Chicken strips, and Tuna deliver the most protein per serving. The Steak & Cheese footlong can hit 50g+ of protein when paired with extra cheese.
🫀 Watch the Sodium
Processed meats and sauces can pack high sodium. Choose mustard over mayo to save ~90 calories and reduce sodium by ~50% per serving.
🌾 Fiber-Rich Choices
Opt for 9-Grain Wheat or Hearty Multigrain bread. Adding spinach, cucumber, green peppers and olives can boost fiber content significantly.
Popular Sandwiches Compared
Subway Menu Nutrition Facts
| Sandwich (6″) | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Turkey Breast | 280 kcal | 18g | 46g | 4.5g | 680mg |
| Rotisserie-Style Chicken | 320 kcal | 27g | 45g | 6g | 530mg |
| Veggie Delite | 200 kcal | 8g | 40g | 2g | 310mg |
| Tuna | 480 kcal | 19g | 44g | 25g | 590mg |
| Steak & Cheese | 380 kcal | 26g | 45g | 12g | 760mg |
| Meatball Marinara | 480 kcal | 21g | 58g | 17g | 960mg |
| Italian B.M.T. | 410 kcal | 21g | 44g | 16g | 1090mg |
| Chicken Teriyaki | 370 kcal | 26g | 53g | 7g | 760mg |
* Values are for standard build on 9-Grain Wheat bread, no extra toppings or sauce.
Common Questions
Subway Nutrition FAQs
⚡ Live Nutrition Results
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