Subway nutrition and calories
The complete nutrition reference in 12 parts: daily recommended values, calorie and macronutrient ranges for every menu category, a breakdown of each bread, cheese, sauce and vegetable, allergen and gluten guidance, vegetarian and vegan picks, and shortlists for high-protein and low-calorie orders. All figures are estimates based on standard recipes.
Read this first: these numbers describe a standard 6-inch portion on the default recipe. Swapping bread, cheese, sauce, portion size or adding toppings changes the total, which is why the sandwich builder recalculates as you tap. If you have a medical condition or a serious allergy, speak to your restaurant and a qualified professional.
1. Nutrition reference guide
How the daily numbers below line up against a standard 2,000-calorie diet.
| Nutrient | Recommended daily value | Why it matters |
|---|---|---|
| Calories | 2,000 kcal | Daily energy intake |
| Total Fat | 78 g | Supports energy and cell function |
| Saturated Fat | 20 g | Limit intake for heart health |
| Trans Fat | 0 g | Keep as low as possible |
| Cholesterol | 300 mg | Important for overall health |
| Sodium | 2,300 mg | Excess may increase blood pressure |
| Total Carbohydrates | 275 g | Main source of energy |
| Dietary Fiber | 28 g | Supports digestive health |
| Total Sugars | Varies | Includes natural and added sugars |
| Protein | 50 g | Helps build and repair muscles |
*Based on a 2,000-calorie diet.
2. Nutrition by menu category
Approximate ranges across an entire category, from a plain 6-inch to a fully loaded Footlong.
| Menu category | Calories | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Fresh Value Sandwiches | 240–540 | 14–30 g | 3–20 g | 38–48 g | 550–1,350 mg |
| Subway Series | 480–1,100 | 22–55 g | 20–65 g | 40–65 g | 1,200–2,500 mg |
| Protein Bowls | 170–620 | 18–55 g | 5–35 g | 10–30 g | 700–2,000 mg |
| Wraps | 500–820 | 25–45 g | 20–40 g | 45–60 g | 1,200–2,300 mg |
| Salads | 60–420 | 5–40 g | 2–25 g | 8–22 g | 150–1,600 mg |
| Kids Meals | 300–550 | 14–22 g | 8–18 g | 35–50 g | 500–900 mg |
3. Bread nutrition
Bread is the single biggest lever on calories and carbohydrates. Values are per portion.
| Bread | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|
| Italian | 200 | 2 g | 38 g | 7 g |
| Artisan Italian | 200 | 2 g | 38 g | 7 g |
| Hearty Multigrain | 210 | 3 g | 39 g | 8 g |
| Italian Herbs & Cheese | 240 | 5 g | 41 g | 9 g |
| Flatbread | 230 | 5 g | 39 g | 8 g |
| Gluten-Free Bread | 220 | 5 g | 38 g | 4 g |
4. Cheese nutrition
Most standard cheese is included. The premium options add roughly 10–30 calories each.
| Cheese | Calories | Fat | Protein |
|---|---|---|---|
| American | 40 | 3 g | 2 g |
| Provolone | 50 | 4 g | 3 g |
| Pepper Jack | 50 | 4 g | 3 g |
| Monterey Cheddar | 50 | 4 g | 3 g |
| Mozzarella | 60 | 5 g | 4 g |
| Fresh Mozzarella | 70 | 5 g | 5 g |
| Shredded Cheddar | 50 | 4 g | 3 g |
5. Sauce and dressing nutrition
Every sauce on this list is included at no extra cost, so calories are the only trade-off.
| Sauce | Calories | Fat | Sugar |
|---|---|---|---|
| Mayonnaise | 100 | 11 g | 0 g |
| Light Mayo | 50 | 5 g | 0 g |
| Ranch | 110 | 11 g | 1 g |
| Baja Chipotle | 100 | 10 g | 1 g |
| Sweet Onion Teriyaki | 40 | 0 g | 8 g |
| Honey Mustard | 30 | 0 g | 6 g |
| Yellow Mustard | 10 | 0 g | 0 g |
| Buffalo Sauce | 10 | 0 g | 0 g |
| Garlic Aioli | 90 | 9 g | 1 g |
| Caesar Dressing | 90 | 9 g | 1 g |
6. Fresh veggies nutrition
Veggies are the cheapest way to add volume and fibre. Almost all of them are free.
| Vegetable | Calories | Fiber |
|---|---|---|
| Lettuce | 5 | 1 g |
| Spinach | 5 | 1 g |
| Tomatoes | 5 | 1 g |
| Cucumbers | 5 | 1 g |
| Green Peppers | 5 | 1 g |
| Red Onions | 5 | 1 g |
| Pickles | 5 | 0 g |
| Banana Peppers | 5 | 0 g |
| Jalapeños | 5 | 0 g |
| Black Olives | 25 | 1 g |
| Avocado | 70 | 3 g |
7. Common allergens
An at-a-glance reference. Always confirm directly with the restaurant if you have a severe allergy.
8. Gluten information
Naturally gluten-free choices versus those that will contain gluten. Availability varies by location.
9. Vegetarian and vegan guide
Building a meat-free sub is mostly a matter of skipping the protein step and asking for no cheese or mayo.
Vegetarian
Vegan
10. High protein choices
If protein is the goal, these are the picks that deliver the most per sandwich.
| Menu item | Protein |
|---|---|
| The Monster | 50+ g |
| The Beast | 52 g |
| Steak & Cheese | 35 g |
| Rotisserie Chicken | 31 g |
| Subway Club | 30 g |
| Protein Bowls | 40–55 g |
11. Low-calorie choices
Salads and 6-inch veggie subs stay the lowest, but sauces and dressings are where calories hide.
| Item | Calories |
|---|---|
| Veggie Delite Salad | 60–130 |
| Turkey Salad | 210 |
| Ham Salad | 220 |
| Veggie Delite 6-inch | 230 |
| Turkey Breast 6-inch | 250 |
| Black Forest Ham 6-inch | 270 |
12. Important nutrition notes
The context around the numbers matters as much as the numbers themselves.
Vary based on bread, cheese, sauces and toppings.
Premium meats and sauces push sodium levels higher.
Double meat significantly increases protein.
Cheese, mayonnaise and aioli contribute the most fat.
Sweet Onion Teriyaki and most beverages contain added sugars.
Cross-contact may occur during food preparation.
Nutritional values change with ingredient substitutions.
Anyone with allergies or medical conditions should review ingredient information before ordering.
Want the prices to match the calories?
Every item on the full menu page carries both numbers side by side, so you can compare a sandwich on price and calories at the same time.