Subway Calorie Calculator
Estimate nutritional calorie values of custom Subway sandwiches by selecting sizes, breads, proteins, and sauces.
Build Your Custom Order
Nutritional Summary
Related Calculators
Deciphering Subway Sandwich Calories and Nutrition
Subway is one of the largest sandwich chains in the world, famous for its custom subs baked fresh daily. Because every sandwich is built to order, customers can easily adjust calories, making it a favorite for macro-trackers. However, selecting heavy sauces and cheese can quickly turn a light sub into a calorie-dense meal.
Bread Choice: The Calorie Foundation
A standard 6-inch Italian White bread contains 200 calories, while 9-Grain Wheat contains 220 calories. Choosing Flatbread provides a denser texture with 210 calories. Upgrading to a Footlong doubles the bread and filling calories, so it should be planned carefully.
Lean Proteins vs. Creamy Dressings
Lean protein choices like Turkey Breast (+110 kcal) or Veggie Delite (+50 kcal) are great for fat loss. Tuna salad contains 180 calories due to added mayonnaise, while Meatball Marinara contains 230 calories per 6-inch. Heavy dressings like Mayonnaise (+110 kcal) or ranch can be replaced with Yellow Mustard (+10 kcal) to save calories.
Frequently Asked Questions (FAQ)
How many calories are in standard Subway bread?
A 6-inch Italian White bread contains around 200 calories, while 9-Grain Wheat contains about 220 calories.
How do I double the calories for a footlong?
Select the 'Footlong' option from size. The calculator automatically doubles the bread, protein, cheese, and sauce calories.
Which Subway sauce has the highest calories?
Mayonnaise is the highest calorie sauce, adding about 110 calories per 6-inch serving.
Are fresh vegetables included in the calculations?
Standard veggies (lettuce, tomatoes, onions, cucumbers) add very few calories (under 10 kcal per 6-inch) and are treated as negligible in this estimate.
Does the tool upload my nutritional log?
No, all estimates are calculated locally in your browser. Your diet logs are fully private.