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Subway
calories & menu.

Every sub, every bread. Build yours and see the total.

Subway is one of the only chains where you actually control the calorie count. A 6-inch Turkey on 9-Grain Wheat is 280 cal. Same sub with Italian Herbs & Cheese bread, cheese, mayo and chipotle southwest sauce: 550 cal. Same ingredients, doubled to a footlong: 1,100. This page has every 6-inch sub as published, plus bread and add-on deltas so you can price the sub you actually order. Toppings (lettuce, tomato, onion, peppers, cucumbers, spinach) add negligible calories — 5–10 each — so we treat them as free. Multiply by 2 for a footlong.

Items priced
48
Protein range
— cal
Popular avg
625 cal
Updated
2026-09-11

Build your order.

Pick your ingredients. Watch the total move. When you're done, take it to Caloro.

Classic Subs (6-inch)
On 9-Grain Wheat, no cheese or sauce · pick any
Signature Subs (6-inch)
Same, plus the Series · pick any
Wraps & Bowls
Wrap bowl = your sub without bread · pick any
Bread swaps
Versus 9-Grain Wheat · pick any
Cheese (1 slice)
American is the default · pick any
Sauces
The counter squeeze bottles · pick any
Sides & Drinks
The full-meal add-ons · pick any
0cal
Protein 0g
Carbs 0g
Fat 0g
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Full menu.

Every ingredient, every calorie, every gram of protein, carbs, and fat.

Classic Subs (6-inch)

On 9-Grain Wheat, no cheese or sauce

Turkey Breast
280 cal
P 18g C 46g F 3.5g
Black Forest Ham
290 cal
P 18g C 47g F 4g
Roast Beef
320 cal
P 24g C 46g F 5g
Rotisserie-Style Chicken
350 cal
P 27g C 46g F 6g
Cold Cut Combo
340 cal
P 17g C 47g F 10g
Veggie Delite
200 cal
P 8g C 40g F 2g
Tuna
480 cal
P 20g C 44g F 25g

Signature Subs (6-inch)

Same, plus the Series

Meatball Marinara
460 cal
P 20g C 63g F 16g
Italian BMT
410 cal
P 21g C 47g F 16g
Spicy Italian
480 cal
P 20g C 46g F 24g
Steak & Cheese
380 cal
P 24g C 47g F 10g
Sweet Onion Chicken Teriyaki
360 cal
P 24g C 60g F 4.5g
Chicken & Bacon Ranch Melt
570 cal
P 36g C 47g F 27g
The Beast
620 cal
P 39g C 48g F 30g
The Boss
480 cal
P 22g C 60g F 17g
The Monster
620 cal
P 33g C 51g F 32g

Wraps & Bowls

Wrap bowl = your sub without bread

Turkey Cali Wrap
620 cal
P 30g C 66g F 27g
Chipotle Steak & Cheese Wrap
720 cal
P 34g C 68g F 34g
Rotisserie Chicken Wrap Bowl
210 cal
P 27g C 8g F 8g
Turkey Wrap Bowl
130 cal
P 18g C 8g F 2g

Bread swaps

Versus 9-Grain Wheat

Italian White
-20 cal
P 0g C -2g F -1g
Italian Herbs & Cheese
30 cal
P 2g C 2g F 1.5g
Multigrain Flatbread
10 cal
P 1g C 1g F 1g
Wrap (Tomato Basil)
100 cal
P 4g C 15g F 3g

Cheese (1 slice)

American is the default

American
40 cal
P 2g C 1g F 3.5g
Provolone
50 cal
P 4g C 0g F 4g
Monterey Cheddar
60 cal
P 4g C 0g F 5g
Pepper Jack
50 cal
P 3g C 0g F 4g
Feta
30 cal
P 2g C 1g F 2g

Sauces

The counter squeeze bottles

Mayonnaise
110 cal
P 0g C 0g F 12g
Light Mayo
50 cal
P 0g C 1g F 5g
Chipotle Southwest
90 cal
P 0g C 1g F 9g
Ranch
100 cal
P 1g C 1g F 10g
Sweet Onion
40 cal
P 0g C 8g F 0g
Honey Mustard
30 cal
P 0g C 8g F 0g
Yellow Mustard
5 cal
P 0g C 0g F 0g
Sriracha
5 cal
P 0g C 1g F 0g
Oil (drizzle)
45 cal
P 0g C 0g F 5g
Red Wine Vinegar
0 cal
P 0g C 0g F 0g

Sides & Drinks

The full-meal add-ons

Doritos Nacho Cheese
240 cal
P 3g C 27g F 14g
Lay's Classic
160 cal
P 2g C 15g F 10g
Baked Lay's
130 cal
P 2g C 23g F 2g
Sun Chips Harvest Cheddar
210 cal
P 3g C 30g F 8g
Chocolate Chip Cookie (1)
200 cal
P 2g C 30g F 8g
Raspberry Cheesecake Cookie (1)
210 cal
P 3g C 27g F 10g
Apple Slices
35 cal
P 0g C 9g F 0g
Coca-Cola (M)
200 cal
P 0g C 55g F 0g
Diet Coke (M)
0 cal
P 0g C 0g F 0g

Popular orders.

Real builds people actually get, with real totals.

The clean turkey

6-in Turkey on 9-grain, no cheese, mustard, veggies. Under 300 cal.

6-in Turkey Breast · 9-Grain Wheat · Yellow Mustard · Veggies
285cal
P 18g C 46g F 3.5g

The turkey people actually order

6-in Turkey on Herbs & Cheese with American and mayo.

6-in Turkey Breast · Herbs & Cheese Bread · American Cheese · Mayonnaise
460cal
P 22g C 49g F 20g

The footlong meatball combo

Footlong Meatball Marinara, chips, medium Coke.

Footlong Meatball Marinara · Doritos · Medium Coke
1,360cal
P 43g C 208g F 46g

The Chicken Bacon Ranch combo

The one everyone secretly loves. 6-in with cookies and a soda.

6-in Chicken Bacon Ranch Melt · Chocolate Chip Cookie · Medium Coke
970cal
P 38g C 132g F 35g

The Veggie Delite reset

6-in veggie, no cheese, vinegar and mustard. Apple slices.

6-in Veggie Delite · Red Wine Vinegar · Yellow Mustard · Apple Slices
240cal
P 8g C 49g F 2g

The protein-max play

6-in Rotisserie Chicken, extra chicken (+80 cal / +14g protein), no cheese, mustard.

6-in Rotisserie Chicken · Extra Chicken · Mustard
435cal
P 41g C 47g F 8g

Common questions.

How many calories in a 6-inch Subway turkey sub?
On 9-Grain Wheat with no cheese or sauce: 280 calories (18g protein, 46g carbs, 3.5g fat). Add American cheese (40 cal), mayo (110), and the total jumps to 430. Footlong doubles everything.
What's the lowest-calorie Subway sub?
6-inch Veggie Delite on Italian White with mustard: about 180 cal. On 9-grain wheat, standard build: 200 cal. Turkey and Ham are the leanest meats at 280–290 cal. Roast Beef is 320 cal but has the highest protein (24g).
How many calories in a footlong meatball marinara?
920 calories (40g protein, 126g carbs, 32g fat) on 9-grain wheat with no cheese. Add provolone: 1,020. Add a bag of chips and a medium Coke and you're at 1,360.
What's the healthiest thing at Subway?
For protein per calorie: 6-in Rotisserie Chicken (350 cal / 27g protein), 6-in Turkey with no cheese/sauce (280 / 18g), Rotisserie Chicken Wrap Bowl (210 / 27g), any classic sub swapped to a wrap bowl. Skip mayo (110 cal) — mustard, sriracha and vinegar are effectively free.
How many calories does Subway cheese add?
One slice: American 40, Provolone 50, Monterey Cheddar 60, Pepper Jack 50, Feta 30. On a footlong that's typically two slices — double it.
How many calories in a Subway sub bread?
Delta versus 9-Grain Wheat baseline: Italian White is 20 cal less, Italian Herbs & Cheese is 30 more, Multigrain Flatbread is 10 more, a tomato-basil wrap is 100 more. Ordering as a Wrap Bowl (no bread) saves about 200 cal.
How many calories in Subway cookies?
Each cookie is roughly 200 calories. Chocolate chip 200, oatmeal raisin 200, raspberry cheesecake 210, white chip macadamia 220. They come in packs of 3 in most stores.
Are Subway wraps healthier than the bread?
Not really — a wrap adds about 100 calories versus 9-grain wheat, mostly carbs and a bit more fat. If you want to go lighter, order as a Wrap Bowl (no bread at all): saves about 200 cal and cuts 40g of carbs.

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