# Subway Nutrition Calculator (Calories & Macros) URL: https://speedycalculator.com/calculators/food/subway-nutrition/ Last updated: 2026-10-30 > The Subway nutrition calculator adds up the calories, protein, carbs, fat, sodium and sugar of your Subway order – pick up to eight menu items with quantities and see the totals, your share of a day's calories and the exercise needed to burn it off. ## Inputs - Rows shown - Item 1 - Qty - Item 2 - Qty - Item 3 - Qty - Item 4 - Qty - Item 5 - Qty - Item 6 - Qty - Item 7 - Qty - Item 8 - Qty - Your daily calorie target (kcal) - Your weight (for exercise time) (kg, lb, g, oz, st) ## Results - Total calories - Share of your daily calories - Calories left for the day - Protein - Carbohydrates - Total fat - Saturated fat - Trans fat - Cholesterol - Sodium - Fiber - Sugars - Calories from protein, carbs and fat - Sodium – % of the 2,300 mg daily limit - Saturated fat – % of the 20 g Daily Value - Brisk walking to burn it off - Running (10 km/h) to burn it off - Your order ## Formula ``` Total = Σ (item value × quantity) · %% of daily calories = total kcal ÷ daily target × 100 · Exercise minutes = kcal ÷ (MET × 3.5 × weight kg ÷ 200), walking 3.5 MET, running 9.8 MET ``` ## Explanation At Subway, the sub you build decides the numbers: bread, cheese, sauce and extras can double the calories of the same 6-inch sandwich. Add each extra as its own line to see the real total. This calculator holds 187 menu items – US menu – build-your-own 6-inch parts (bread, cheese and sauce listed separately, compiled in 2021) plus verified as-served subs, cookies and sides from Subway's own nutrition table via EatBetter (2026); extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those. ### How to use the Subway Nutrition Calculator - The first item is filled in as an example. Click **Item 1** to open the menu, type in the search box (for example "chick" or "large") and pick an item. - **Item 2** starts as "— none —". Choose something there and an **Item 3** row appears – add up to eight items, including sides, sauces and drinks. Pick "— none —" to remove an item. - Set the **quantity** for each item (0.5 for half a portion, 2 for two). - Set **your daily calorie target** (2,000 kcal is the food-label standard) and **your weight** for the exercise times. - Read the totals: calories, protein, carbs, fat, sodium and sugar, the share of your day, and your order list. Not affiliated with Subway. Values are the published nutrition figures (US menu – build-your-own 6-inch parts (bread, cheese and sauce listed separately, compiled in 2021) plus verified as-served subs, cookies and sides from Subway's own nutrition table via EatBetter (2026); extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those) and may change. The menu data is part of the page and everything is calculated in your browser. ### How it works Each menu item carries its published calories and nutrients. The calculator multiplies them by the quantity you enter and adds the rows up. Your share of the day is total calories ÷ your daily target. Sodium is compared with the 2,300 mg daily limit and saturated fat with its 20 g Daily Value. Exercise time uses MET values from the Compendium of Physical Activities: brisk walking burns about 3.5 × 3.5 × weight ÷ 200 kcal per minute and running at 10 km/h about 9.8 × 3.5 × weight ÷ 200. ### Lowest-calorie items at Subway Lighter main items and sides on this menu, from the fewest calories up: ItemCaloriesFat (g)Carbs (g)Protein (g)Sodium (mg)Sugars (g)Turkey Breast Bowl (Bowls)160211251,0305Ham & Jack (with Pepper Jack) (Small subs & snacks (EatBetter))16042110550–Rotisserie-Style Chicken Salad (Salads)170510233605Italian (White) Bread (Breads (6-inch))180234631039-Grain Wheat Bread (Breads (6-inch))1801.53682305Little Cheesesteak (with American cheese & Baja Chipotle) (Small subs & snacks (EatBetter))1807218450–Hash Browns (Soups & Sides (EatBetter))1909243600–Oven Roasted Chicken Bowl (Bowls)200611276606 ### Highest-calorie items at Subway ItemCaloriesFat (g)Carbs (g)Protein (g)Sodium (mg)Sugars (g)Meatball Pepperoni (436 g serving) (More subs as served (EatBetter, size not stated))1,0506477452,820–Big Hot Pastrami (377 g serving) (More subs as served (EatBetter, size not stated))1,0307255423,040–Meatball Pepperoni with MVP Parmesan Vinaigrette (577 g serving) (More subs as served (EatBetter, size not stated))1,0107738462,830–Spicy Italian (326 g serving) (More subs as served (EatBetter, size not stated))1,0107058372,780–5 Meat Italian (459 g serving) (More subs as served (EatBetter, size not stated))1,0005661653,350–Spicy Italian (389 g serving) (More subs as served (EatBetter, size not stated))9308213372,540–5 Meat Italian (521 g serving) (More subs as served (EatBetter, size not stated))9306817653,110–Tuna (339 g serving) (More subs as served (EatBetter, size not stated))9106153391,430– ### Best protein for the calories Items with at least 15 g of protein, ranked by protein per calorie: ItemCaloriesFat (g)Carbs (g)Protein (g)Sodium (mg)Sugars (g)Turkey Breast Bowl (Bowls)160211251,0305Rotisserie-Style Chicken Salad (Salads)170510233605Oven Roasted Chicken Bowl (Bowls)200611276606Club (418 g serving) (More subs as served (EatBetter, size not stated))4102016452,270–Steak & Cheese Bowl (Bowls)3701915361,3207Buffalo Chicken (414 g serving) (More subs as served (EatBetter, size not stated))3802114352,420–Rotisserie-Style Chicken (6-inch Subs)310640285207Sweet Onion Chicken Teriyaki (432 g serving) (More subs as served (EatBetter, size not stated))4701840421,850– ### Full Subway nutrition chart Every item in this calculator – US menu – build-your-own 6-inch parts (bread, cheese and sauce listed separately, compiled in 2021) plus verified as-served subs, cookies and sides from Subway's own nutrition table via EatBetter (2026); extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those: ItemCaloriesFat (g)Carbs (g)Protein (g)Sodium (mg)Sugars (g)Italian B.M.T. (6-inch Subs)3801740191,1005Steak & Cheese (6-inch Subs)3401039221,0605Rotisserie-Style Chicken (6-inch Subs)310640285207Oven Roasted Chicken (6-inch Subs)2704.541215408Chicken Tikka (6-inch Subs)290539237206Turkey Breast (6-inch Subs)2502.541207307Turkey Breast & Black Forest Ham (6-inch Subs)260341197207Subway Melt (6-inch Subs)3801341251,2506Turkey & Bacon (6-inch Subs)330940241,0506BBQ Chicken (6-inch Subs)3304502486016Steak Club (6-inch Subs)4902540271,3506Ultimate Meatball Marinara (6-inch Subs)7204551301,5208Chicken & Bacon Ranch Wrap (Wraps)8003956591,9705Chicken Caesar Wrap (Wraps)6102552461,4504Rotisserie-Style Chicken Wrap (Wraps)5501653491,3503Turkey Breast Wrap (Wraps)440955331,7704Italian B.M.T. Wrap (Wraps)6803757322,3104Veggie Delite Wrap (Wraps)330855108005Chicken & Bacon Ranch Bowl (Bowls)6004012521,4508Oven Roasted Chicken Bowl (Bowls)200611276606Steak & Cheese Bowl (Bowls)3701915361,3207Turkey Breast Bowl (Bowls)160211251,0305Tuna Bowl (Bowls)550478266604Rotisserie-Style Chicken Salad (Salads)170510233605Turkey Breast Salad (Salads)1101.511145605Veggie Delite Salad (Salads)50193755Italian B.M.T. Salad (Salads)2401512148705Bacon, Egg & Cheese (6-inch) (Breakfast)4602047251,2004Egg & Cheese (6-inch) (Breakfast)3901546199503Steak, Egg & Cheese (6-inch) (Breakfast)4501848281,2705Italian (White) Bread (Breads (6-inch))180234631039-Grain Wheat Bread (Breads (6-inch))1801.53682305Italian Herbs & Cheese Bread (Breads (6-inch))2204.53785003Hearty Italian Bread (Breads (6-inch))2102.54073403Artisan Flatbread (Breads (6-inch))23044383303Jalapeño Cheese Bread (Breads (6-inch))2104.53584203Spinach Wrap (Breads (6-inch))29084887801American Cheese (Cheese & Extras)403.5122100Provolone (Cheese & Extras)504041250Pepperjack (Cheese & Extras)504021400Swiss (Cheese & Extras)504.504300Shredded Mozzarella (Cheese & Extras)403031000Bacon (Cheese & Extras)706152501Pepperoni (Cheese & Extras)807132900Guacamole (Cheese & Extras)60541950Regular Mayonnaise (Sauces)1001100650Light Mayonnaise (Sauces)505101000Ranch (Sauces)708101401Chipotle Southwest (Sauces)607101101Sweet Onion Sauce (Sauces)30080757Honey Mustard (Sauces)20040804Subway Vinaigrette (Sauces)353.5101101Oil (Sauces)4550000Yellow Mustard (Sauces)100.5101700Chocolate Chip Cookie (Drinks & Cookies)21010302120–Double Chocolate Cookie (Drinks & Cookies)2109292125–Oatmeal Raisin Cookie (Drinks & Cookies)2008303110–Raspberry Cheesecake Cookie (Drinks & Cookies)2109292115–White Chip Macadamia Nut Cookie (Drinks & Cookies)21010282125–Coca-Cola (fountain) (Drinks & Cookies)24006507565Simply Apple Juice (Drinks & Cookies)16004305401% Low Fat Milk (Drinks & Cookies)1102141012514Caramel Apple Cookie (Drinks & Cookies)21063726526Veggie Delite (6-inch subs as served (EatBetter))3101040165806Sweet Onion Chicken Teriyaki (6-inch subs as served (EatBetter))4301155291,25016Oven-Roasted Turkey & Ham (6-inch subs as served (EatBetter))4602241261,110–Buffalo Chicken (6-inch subs as served (EatBetter))4601945291,650–Oven-Roasted Turkey (6-inch subs as served (EatBetter))4702242251,120–Egg & Cheese (6-inch subs as served (EatBetter))4702442211,020–Veggie Patty (6-inch subs as served (EatBetter))4701958191,100–Honey Mustard Chicken (6-inch subs as served (EatBetter))4802047301,240–Pizza Sub (6-inch subs as served (EatBetter))4802445211,310–Black Forest Ham (6-inch subs as served (EatBetter))4802244251,1608B.L.T. (6-inch subs as served (EatBetter))480264218800–Chipotle Philly (6-inch subs as served (EatBetter))4902244301,440–Roast Beef (6-inch subs as served (EatBetter))4902244301,1007Subway Club (6-inch subs as served (EatBetter))5002343311,5207Grilled Chicken (6-inch subs as served (EatBetter))510244331830–Black Forest Ham, Egg & Cheese (6-inch subs as served (EatBetter))5102544271,330–Steak Philly (6-inch subs as served (EatBetter))5102543281,320–Cold Cut Combo (6-inch subs as served (EatBetter))5202843241,2905Steak, Egg & Cheese (6-inch subs as served (EatBetter))5302643301,250–All American Club (6-inch subs as served (EatBetter))5402845281,520–Meatball Marinara (6-inch subs as served (EatBetter))5502752261,3307Bacon, Egg & Cheese (6-inch subs as served (EatBetter))5503043261,200–Tuna (6-inch subs as served (EatBetter))5603242279205Chicken & Bacon Ranch (6-inch subs as served (EatBetter))5802944351,2306B.M.T. (6-inch subs as served (EatBetter))5903544261,470–Steak & Bacon (6-inch subs as served (EatBetter))5903044361,280–Big Hot Pastrami (6-inch subs as served (EatBetter))6203843271,990–5 Meat Italian (6-inch subs as served (EatBetter))6603646391,910–Spicy Italian (6-inch subs as served (EatBetter))6604344261,6605Meatball Pepperoni (6-inch subs as served (EatBetter))6703756321,820–Ham & Jack (with Pepper Jack) (Small subs & snacks (EatBetter))16042110550–Little Cheesesteak (with American cheese & Baja Chipotle) (Small subs & snacks (EatBetter))1807218450–Turkey (with Pepper Jack & mayo) (Small subs & snacks (EatBetter))230122012690–Italian Spice (with American cheese & MVP vinaigrette) (Small subs & snacks (EatBetter))25015219740–Italian Trio (Small subs & snacks (EatBetter))4802932221,580–Chicken Noodle Soup (Soups & Sides (EatBetter))703671,160–Applesauce (Soups & Sides (EatBetter))7001600–Hash Browns (Soups & Sides (EatBetter))1909243600–Loaded Baked Potato Soup with Bacon (Soups & Sides (EatBetter))20014179910–Broccoli Cheddar Soup (Soups & Sides (EatBetter))20013169960–Baja Chicken (184 g serving; size not stated) (Other items as served (EatBetter))330133024750–Peppercorn Ranch Chicken (190 g serving; size not stated) (Other items as served (EatBetter))330133024800–Veggie Delite (313 g serving) (More subs as served (EatBetter, size not stated))1408109290–Sweet Onion Chicken Teriyaki (423 g serving) (More subs as served (EatBetter, size not stated))3001033231,090–Turkey & Ham (193 g serving) (More subs as served (EatBetter, size not stated))3201132211,260–Turkey & Ham (318 g serving) (More subs as served (EatBetter, size not stated))6202856361,810–Cheese (293 g serving) (More subs as served (EatBetter, size not stated))7002295291,370–Veggie Patty (395 g serving) (More subs as served (EatBetter, size not stated))300172813810–Pizza Sub (376 g serving) (More subs as served (EatBetter, size not stated))320231417990–Honey Mustard Chicken (426 g serving) (More subs as served (EatBetter, size not stated))3702418251,050–Buffalo Chicken (414 g serving) (More subs as served (EatBetter, size not stated))3802114352,420–Chipotle Philly (415 g serving) (More subs as served (EatBetter, size not stated))4002914251,250–Tuna (387 g serving) (More subs as served (EatBetter, size not stated))400311021600–Oven Roasted Turkey (397 g serving) (More subs as served (EatBetter, size not stated))400321120870–Turkey & Ham (397 g serving) (More subs as served (EatBetter, size not stated))400321220890–Veggie Delite (219 g serving) (More subs as served (EatBetter, size not stated))400155415810–Black Forest Ham (397 g serving) (More subs as served (EatBetter, size not stated))410331320910–Club (418 g serving) (More subs as served (EatBetter, size not stated))4102016452,270–B.L.T. (345 g serving) (More subs as served (EatBetter, size not stated))420361113540–Roast Beef (411 g serving) (More subs as served (EatBetter, size not stated))430321325840–Club (430 g serving) (More subs as served (EatBetter, size not stated))4403314251,300–Grilled Chicken (415 g serving) (More subs as served (EatBetter, size not stated))450341226580–Steak Philly (409 g serving) (More subs as served (EatBetter, size not stated))4503513241,070–Cold Cut Combo (404 g serving) (More subs as served (EatBetter, size not stated))4603811191,040–Sweet Onion Chicken Teriyaki (432 g serving) (More subs as served (EatBetter, size not stated))4701840421,850–All American Club (410 g serving) (More subs as served (EatBetter, size not stated))4703813231,270–Big Hot Pastrami (463 g serving) (More subs as served (EatBetter, size not stated))4703814231,840–Chicken & Bacon Ranch (430 g serving) (More subs as served (EatBetter, size not stated))4903614301,010–Steak & Bacon (430 g serving) (More subs as served (EatBetter, size not stated))5103715321,070–Meatball Marinara with MVP Parmesan Vinaigrette (478 g serving) (More subs as served (EatBetter, size not stated))5203825221,310–B.M.T. (404 g serving) (More subs as served (EatBetter, size not stated))5304513211,220–Oven Roasted Turkey (380 g serving) (More subs as served (EatBetter, size not stated))5404010371,540–Turkey & Ham (380 g serving) (More subs as served (EatBetter, size not stated))5404012361,570–Buffalo Chicken (536 g serving) (More subs as served (EatBetter, size not stated))5403418442,590–Veggie Patty (404 g serving) (More subs as served (EatBetter, size not stated))5403344221,540–Black Forest Ham (380 g serving) (More subs as served (EatBetter, size not stated))5604113351,610–B.L.T. (276 g serving) (More subs as served (EatBetter, size not stated))560491022880–Honey Mustard Chicken (438 g serving) (More subs as served (EatBetter, size not stated))5703618451,770–Pizza Sub (366 g serving) (More subs as served (EatBetter, size not stated))5804417291,910–Roast Beef (408 g serving) (More subs as served (EatBetter, size not stated))5904014461,480–5 Meat Italian (468 g serving) (More subs as served (EatBetter, size not stated))6004614341,660–Meatball Pepperoni with MVP Parmesan Vinaigrette (496 g serving) (More subs as served (EatBetter, size not stated))6004625251,600–Spicy Italian (404 g serving) (More subs as served (EatBetter, size not stated))6005313211,410–Oven Roasted Turkey (318 g serving) (More subs as served (EatBetter, size not stated))6102854371,780–Sweet Onion Chicken Teriyaki (372 g serving) (More subs as served (EatBetter, size not stated))6301877441,830–Steak Philly (403 g serving) (More subs as served (EatBetter, size not stated))6304714431,940–Black Forest Ham (318 g serving) (More subs as served (EatBetter, size not stated))6303058351,850–Buffalo Chicken (385 g serving) (More subs as served (EatBetter, size not stated))6402658452,580–Cold Cut Combo (394 g serving) (More subs as served (EatBetter, size not stated))6505311331,870–Honey Mustard Chicken (361 g serving) (More subs as served (EatBetter, size not stated))6702958451,830–Roast Beef (346 g serving) (More subs as served (EatBetter, size not stated))6702958461,720–All American Club (405 g serving) (More subs as served (EatBetter, size not stated))6805215412,320–Grilled Chicken (349 g serving) (More subs as served (EatBetter, size not stated))6803155481,240–Chipotle Philly (300 g serving) (More subs as served (EatBetter, size not stated))7003256472,090–Club (386 g serving) (More subs as served (EatBetter, size not stated))7003159482,440–Steak Philly (295 g serving) (More subs as served (EatBetter, size not stated))7103556461,970–Cold Cut Combo (332 g serving) (More subs as served (EatBetter, size not stated))7204255332,110–Pizza Sub (240 g serving) (More subs as served (EatBetter, size not stated))7304357282,090–B.L.T. (232 g serving) (More subs as served (EatBetter, size not stated))7304454291,340–Veggie Patty (379 g serving) (More subs as served (EatBetter, size not stated))7403388251,650–Egg & Cheese (295 g serving) (More subs as served (EatBetter, size not stated))7404455321,440–Chicken & Bacon Ranch (445 g serving) (More subs as served (EatBetter, size not stated))7605514551,740–All American Club (345 g serving) (More subs as served (EatBetter, size not stated))7704158432,360–Bacon (308 g serving) (More subs as served (EatBetter, size not stated))7802896341,540–Pepperoni (311 g serving) (More subs as served (EatBetter, size not stated))7802996331,660–B.M.T. (394 g serving) (More subs as served (EatBetter, size not stated))8006614382,230–Meatball (330 g serving) (More subs as served (EatBetter, size not stated))8103198351,590–Black Forest Ham, Egg & Cheese (366 g serving) (More subs as served (EatBetter, size not stated))8204658442,060–Chicken & Bacon Ranch (379 g serving) (More subs as served (EatBetter, size not stated))8404557551,990–Meatball Marinara with MVP Parmesan Vinaigrette (541 g serving) (More subs as served (EatBetter, size not stated))8506336402,250–Steak, Egg & Cheese (366 g serving) (More subs as served (EatBetter, size not stated))8604857481,890–Big Hot Pastrami (512 g serving) (More subs as served (EatBetter, size not stated))8707315403,270–B.M.T. (332 g serving) (More subs as served (EatBetter, size not stated))8705458382,470–Steak & Bacon (330 g serving) (More subs as served (EatBetter, size not stated))8804658582,100–Meatball Marinara (401 g serving) (More subs as served (EatBetter, size not stated))8905076392,230–Bacon, Egg & Cheese (325 g serving) (More subs as served (EatBetter, size not stated))9005657421,790–Tuna (339 g serving) (More subs as served (EatBetter, size not stated))9106153391,430–Spicy Italian (389 g serving) (More subs as served (EatBetter, size not stated))9308213372,540–5 Meat Italian (521 g serving) (More subs as served (EatBetter, size not stated))9306817653,110–5 Meat Italian (459 g serving) (More subs as served (EatBetter, size not stated))1,0005661653,350–Meatball Pepperoni with MVP Parmesan Vinaigrette (577 g serving) (More subs as served (EatBetter, size not stated))1,0107738462,830–Spicy Italian (326 g serving) (More subs as served (EatBetter, size not stated))1,0107058372,780–Big Hot Pastrami (377 g serving) (More subs as served (EatBetter, size not stated))1,0307255423,040–Meatball Pepperoni (436 g serving) (More subs as served (EatBetter, size not stated))1,0506477452,820– ### Where the numbers come from Figures are the restaurant's published nutrition values (US menu – build-your-own 6-inch parts (bread, cheese and sauce listed separately, compiled in 2021) plus verified as-served subs, cookies and sides from Subway's own nutrition table via EatBetter (2026); extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those), as compiled by the sources listed below. Menus, recipes and portion sizes change and differ between countries, so check the restaurant's own nutrition page for the latest numbers. Where the brand's table does not show fiber, fiber is estimated from the calories left over after carbs, protein and fat (fiber gives about 2 kcal per gram), so treat those fiber figures as approximate. This calculator is independent and not affiliated with Subway. ## Worked example Inputs — Item 1: Italian B.M.T. – 380 kcal · 6-inch Subs; Qty: 1; Item 2: ; Qty: 1; Your daily calorie target: 2,000 kcal; Your weight (for exercise time): 70 kg. Results — **Total calories = 380 kcal**; Share of your daily calories = 19 %; Calories left for the day = 1,620 kcal; Protein = 19 g; Carbohydrates = 40 g; Total fat = 17 g. ## Key terms - **Daily Value (DV)**: Reference amount used on US food labels, based on a 2,000 kcal diet. - **Macros**: Protein, carbohydrates and fat – the nutrients that provide calories. ## FAQ **How many calories are in a Subway Italian B.M.T.?** 380 kcal, with 17 g of fat, 40 g of carbs and 19 g of protein. **What are the lowest-calorie options at Subway?** Among the main items and sides: Turkey Breast Bowl (160 kcal), Ham & Jack (with Pepper Jack) (160 kcal), Rotisserie-Style Chicken Salad (170 kcal). **What has the most protein for the calories at Subway?** Turkey Breast Bowl: 25 g of protein for 160 kcal. **How accurate are these Subway nutrition numbers?** They are the published values (US menu – build-your-own 6-inch parts (bread, cheese and sauce listed separately, compiled in 2021) plus verified as-served subs, cookies and sides from Subway's own nutrition table via EatBetter (2026); extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those). Real portions vary a little, and recipes change – check Subway's own nutrition page for the latest figures. ## Sources - [Subway – Nutrition information](https://www.subway.com/) - [EatBetter – Brand nutrition tables (values from the brands' own nutrition tables)](https://www.eatbetter.app/en/brands) - [Nutrition-Charts – restaurant nutrition tables](https://www.nutrition-charts.com/) - [U.S. FDA – Daily Value on the Nutrition Facts label](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels) - [Compendium of Physical Activities](https://pacompendium.com/)