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:
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|---|
| Turkey Breast Bowl (Bowls) | 160 | 2 | 11 | 25 | 1,030 | 5 |
| Ham & Jack (with Pepper Jack) (Small subs & snacks (EatBetter)) | 160 | 4 | 21 | 10 | 550 | – |
| Rotisserie-Style Chicken Salad (Salads) | 170 | 5 | 10 | 23 | 360 | 5 |
| Italian (White) Bread (Breads (6-inch)) | 180 | 2 | 34 | 6 | 310 | 3 |
| 9-Grain Wheat Bread (Breads (6-inch)) | 180 | 1.5 | 36 | 8 | 230 | 5 |
| Little Cheesesteak (with American cheese & Baja Chipotle) (Small subs & snacks (EatBetter)) | 180 | 7 | 21 | 8 | 450 | – |
| Hash Browns (Soups & Sides (EatBetter)) | 190 | 9 | 24 | 3 | 600 | – |
| Oven Roasted Chicken Bowl (Bowls) | 200 | 6 | 11 | 27 | 660 | 6 |
Highest-calorie items at Subway
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|---|
| Meatball Pepperoni (436 g serving) (More subs as served (EatBetter, size not stated)) | 1,050 | 64 | 77 | 45 | 2,820 | – |
| Big Hot Pastrami (377 g serving) (More subs as served (EatBetter, size not stated)) | 1,030 | 72 | 55 | 42 | 3,040 | – |
| Meatball Pepperoni with MVP Parmesan Vinaigrette (577 g serving) (More subs as served (EatBetter, size not stated)) | 1,010 | 77 | 38 | 46 | 2,830 | – |
| Spicy Italian (326 g serving) (More subs as served (EatBetter, size not stated)) | 1,010 | 70 | 58 | 37 | 2,780 | – |
| 5 Meat Italian (459 g serving) (More subs as served (EatBetter, size not stated)) | 1,000 | 56 | 61 | 65 | 3,350 | – |
| Spicy Italian (389 g serving) (More subs as served (EatBetter, size not stated)) | 930 | 82 | 13 | 37 | 2,540 | – |
| 5 Meat Italian (521 g serving) (More subs as served (EatBetter, size not stated)) | 930 | 68 | 17 | 65 | 3,110 | – |
| Tuna (339 g serving) (More subs as served (EatBetter, size not stated)) | 910 | 61 | 53 | 39 | 1,430 | – |
Best protein for the calories
Items with at least 15 g of protein, ranked by protein per calorie:
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|---|
| Turkey Breast Bowl (Bowls) | 160 | 2 | 11 | 25 | 1,030 | 5 |
| Rotisserie-Style Chicken Salad (Salads) | 170 | 5 | 10 | 23 | 360 | 5 |
| Oven Roasted Chicken Bowl (Bowls) | 200 | 6 | 11 | 27 | 660 | 6 |
| Club (418 g serving) (More subs as served (EatBetter, size not stated)) | 410 | 20 | 16 | 45 | 2,270 | – |
| Steak & Cheese Bowl (Bowls) | 370 | 19 | 15 | 36 | 1,320 | 7 |
| Buffalo Chicken (414 g serving) (More subs as served (EatBetter, size not stated)) | 380 | 21 | 14 | 35 | 2,420 | – |
| Rotisserie-Style Chicken (6-inch Subs) | 310 | 6 | 40 | 28 | 520 | 7 |
| Sweet Onion Chicken Teriyaki (432 g serving) (More subs as served (EatBetter, size not stated)) | 470 | 18 | 40 | 42 | 1,850 | – |
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:
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|---|
| Italian B.M.T. (6-inch Subs) | 380 | 17 | 40 | 19 | 1,100 | 5 |
| Steak & Cheese (6-inch Subs) | 340 | 10 | 39 | 22 | 1,060 | 5 |
| Rotisserie-Style Chicken (6-inch Subs) | 310 | 6 | 40 | 28 | 520 | 7 |
| Oven Roasted Chicken (6-inch Subs) | 270 | 4.5 | 41 | 21 | 540 | 8 |
| Chicken Tikka (6-inch Subs) | 290 | 5 | 39 | 23 | 720 | 6 |
| Turkey Breast (6-inch Subs) | 250 | 2.5 | 41 | 20 | 730 | 7 |
| Turkey Breast & Black Forest Ham (6-inch Subs) | 260 | 3 | 41 | 19 | 720 | 7 |
| Subway Melt (6-inch Subs) | 380 | 13 | 41 | 25 | 1,250 | 6 |
| Turkey & Bacon (6-inch Subs) | 330 | 9 | 40 | 24 | 1,050 | 6 |
| BBQ Chicken (6-inch Subs) | 330 | 4 | 50 | 24 | 860 | 16 |
| Steak Club (6-inch Subs) | 490 | 25 | 40 | 27 | 1,350 | 6 |
| Ultimate Meatball Marinara (6-inch Subs) | 720 | 45 | 51 | 30 | 1,520 | 8 |
| Chicken & Bacon Ranch Wrap (Wraps) | 800 | 39 | 56 | 59 | 1,970 | 5 |
| Chicken Caesar Wrap (Wraps) | 610 | 25 | 52 | 46 | 1,450 | 4 |
| Rotisserie-Style Chicken Wrap (Wraps) | 550 | 16 | 53 | 49 | 1,350 | 3 |
| Turkey Breast Wrap (Wraps) | 440 | 9 | 55 | 33 | 1,770 | 4 |
| Italian B.M.T. Wrap (Wraps) | 680 | 37 | 57 | 32 | 2,310 | 4 |
| Veggie Delite Wrap (Wraps) | 330 | 8 | 55 | 10 | 800 | 5 |
| Chicken & Bacon Ranch Bowl (Bowls) | 600 | 40 | 12 | 52 | 1,450 | 8 |
| Oven Roasted Chicken Bowl (Bowls) | 200 | 6 | 11 | 27 | 660 | 6 |
| Steak & Cheese Bowl (Bowls) | 370 | 19 | 15 | 36 | 1,320 | 7 |
| Turkey Breast Bowl (Bowls) | 160 | 2 | 11 | 25 | 1,030 | 5 |
| Tuna Bowl (Bowls) | 550 | 47 | 8 | 26 | 660 | 4 |
| Rotisserie-Style Chicken Salad (Salads) | 170 | 5 | 10 | 23 | 360 | 5 |
| Turkey Breast Salad (Salads) | 110 | 1.5 | 11 | 14 | 560 | 5 |
| Veggie Delite Salad (Salads) | 50 | 1 | 9 | 3 | 75 | 5 |
| Italian B.M.T. Salad (Salads) | 240 | 15 | 12 | 14 | 870 | 5 |
| Bacon, Egg & Cheese (6-inch) (Breakfast) | 460 | 20 | 47 | 25 | 1,200 | 4 |
| Egg & Cheese (6-inch) (Breakfast) | 390 | 15 | 46 | 19 | 950 | 3 |
| Steak, Egg & Cheese (6-inch) (Breakfast) | 450 | 18 | 48 | 28 | 1,270 | 5 |
| Italian (White) Bread (Breads (6-inch)) | 180 | 2 | 34 | 6 | 310 | 3 |
| 9-Grain Wheat Bread (Breads (6-inch)) | 180 | 1.5 | 36 | 8 | 230 | 5 |
| Italian Herbs & Cheese Bread (Breads (6-inch)) | 220 | 4.5 | 37 | 8 | 500 | 3 |
| Hearty Italian Bread (Breads (6-inch)) | 210 | 2.5 | 40 | 7 | 340 | 3 |
| Artisan Flatbread (Breads (6-inch)) | 230 | 4 | 43 | 8 | 330 | 3 |
| Jalapeño Cheese Bread (Breads (6-inch)) | 210 | 4.5 | 35 | 8 | 420 | 3 |
| Spinach Wrap (Breads (6-inch)) | 290 | 8 | 48 | 8 | 780 | 1 |
| American Cheese (Cheese & Extras) | 40 | 3.5 | 1 | 2 | 210 | 0 |
| Provolone (Cheese & Extras) | 50 | 4 | 0 | 4 | 125 | 0 |
| Pepperjack (Cheese & Extras) | 50 | 4 | 0 | 2 | 140 | 0 |
| Swiss (Cheese & Extras) | 50 | 4.5 | 0 | 4 | 30 | 0 |
| Shredded Mozzarella (Cheese & Extras) | 40 | 3 | 0 | 3 | 100 | 0 |
| Bacon (Cheese & Extras) | 70 | 6 | 1 | 5 | 250 | 1 |
| Pepperoni (Cheese & Extras) | 80 | 7 | 1 | 3 | 290 | 0 |
| Guacamole (Cheese & Extras) | 60 | 5 | 4 | 1 | 95 | 0 |
| Regular Mayonnaise (Sauces) | 100 | 11 | 0 | 0 | 65 | 0 |
| Light Mayonnaise (Sauces) | 50 | 5 | 1 | 0 | 100 | 0 |
| Ranch (Sauces) | 70 | 8 | 1 | 0 | 140 | 1 |
| Chipotle Southwest (Sauces) | 60 | 7 | 1 | 0 | 110 | 1 |
| Sweet Onion Sauce (Sauces) | 30 | 0 | 8 | 0 | 75 | 7 |
| Honey Mustard (Sauces) | 20 | 0 | 4 | 0 | 80 | 4 |
| Subway Vinaigrette (Sauces) | 35 | 3.5 | 1 | 0 | 110 | 1 |
| Oil (Sauces) | 45 | 5 | 0 | 0 | 0 | 0 |
| Yellow Mustard (Sauces) | 10 | 0.5 | 1 | 0 | 170 | 0 |
| Chocolate Chip Cookie (Drinks & Cookies) | 210 | 10 | 30 | 2 | 120 | – |
| Double Chocolate Cookie (Drinks & Cookies) | 210 | 9 | 29 | 2 | 125 | – |
| Oatmeal Raisin Cookie (Drinks & Cookies) | 200 | 8 | 30 | 3 | 110 | – |
| Raspberry Cheesecake Cookie (Drinks & Cookies) | 210 | 9 | 29 | 2 | 115 | – |
| White Chip Macadamia Nut Cookie (Drinks & Cookies) | 210 | 10 | 28 | 2 | 125 | – |
| Coca-Cola (fountain) (Drinks & Cookies) | 240 | 0 | 65 | 0 | 75 | 65 |
| Simply Apple Juice (Drinks & Cookies) | 160 | 0 | 43 | 0 | 5 | 40 |
| 1% Low Fat Milk (Drinks & Cookies) | 110 | 2 | 14 | 10 | 125 | 14 |
| Caramel Apple Cookie (Drinks & Cookies) | 210 | 6 | 37 | 2 | 65 | 26 |
| Veggie Delite (6-inch subs as served (EatBetter)) | 310 | 10 | 40 | 16 | 580 | 6 |
| Sweet Onion Chicken Teriyaki (6-inch subs as served (EatBetter)) | 430 | 11 | 55 | 29 | 1,250 | 16 |
| Oven-Roasted Turkey & Ham (6-inch subs as served (EatBetter)) | 460 | 22 | 41 | 26 | 1,110 | – |
| Buffalo Chicken (6-inch subs as served (EatBetter)) | 460 | 19 | 45 | 29 | 1,650 | – |
| Oven-Roasted Turkey (6-inch subs as served (EatBetter)) | 470 | 22 | 42 | 25 | 1,120 | – |
| Egg & Cheese (6-inch subs as served (EatBetter)) | 470 | 24 | 42 | 21 | 1,020 | – |
| Veggie Patty (6-inch subs as served (EatBetter)) | 470 | 19 | 58 | 19 | 1,100 | – |
| Honey Mustard Chicken (6-inch subs as served (EatBetter)) | 480 | 20 | 47 | 30 | 1,240 | – |
| Pizza Sub (6-inch subs as served (EatBetter)) | 480 | 24 | 45 | 21 | 1,310 | – |
| Black Forest Ham (6-inch subs as served (EatBetter)) | 480 | 22 | 44 | 25 | 1,160 | 8 |
| B.L.T. (6-inch subs as served (EatBetter)) | 480 | 26 | 42 | 18 | 800 | – |
| Chipotle Philly (6-inch subs as served (EatBetter)) | 490 | 22 | 44 | 30 | 1,440 | – |
| Roast Beef (6-inch subs as served (EatBetter)) | 490 | 22 | 44 | 30 | 1,100 | 7 |
| Subway Club (6-inch subs as served (EatBetter)) | 500 | 23 | 43 | 31 | 1,520 | 7 |
| Grilled Chicken (6-inch subs as served (EatBetter)) | 510 | 24 | 43 | 31 | 830 | – |
| Black Forest Ham, Egg & Cheese (6-inch subs as served (EatBetter)) | 510 | 25 | 44 | 27 | 1,330 | – |
| Steak Philly (6-inch subs as served (EatBetter)) | 510 | 25 | 43 | 28 | 1,320 | – |
| Cold Cut Combo (6-inch subs as served (EatBetter)) | 520 | 28 | 43 | 24 | 1,290 | 5 |
| Steak, Egg & Cheese (6-inch subs as served (EatBetter)) | 530 | 26 | 43 | 30 | 1,250 | – |
| All American Club (6-inch subs as served (EatBetter)) | 540 | 28 | 45 | 28 | 1,520 | – |
| Meatball Marinara (6-inch subs as served (EatBetter)) | 550 | 27 | 52 | 26 | 1,330 | 7 |
| Bacon, Egg & Cheese (6-inch subs as served (EatBetter)) | 550 | 30 | 43 | 26 | 1,200 | – |
| Tuna (6-inch subs as served (EatBetter)) | 560 | 32 | 42 | 27 | 920 | 5 |
| Chicken & Bacon Ranch (6-inch subs as served (EatBetter)) | 580 | 29 | 44 | 35 | 1,230 | 6 |
| B.M.T. (6-inch subs as served (EatBetter)) | 590 | 35 | 44 | 26 | 1,470 | – |
| Steak & Bacon (6-inch subs as served (EatBetter)) | 590 | 30 | 44 | 36 | 1,280 | – |
| Big Hot Pastrami (6-inch subs as served (EatBetter)) | 620 | 38 | 43 | 27 | 1,990 | – |
| 5 Meat Italian (6-inch subs as served (EatBetter)) | 660 | 36 | 46 | 39 | 1,910 | – |
| Spicy Italian (6-inch subs as served (EatBetter)) | 660 | 43 | 44 | 26 | 1,660 | 5 |
| Meatball Pepperoni (6-inch subs as served (EatBetter)) | 670 | 37 | 56 | 32 | 1,820 | – |
| Ham & Jack (with Pepper Jack) (Small subs & snacks (EatBetter)) | 160 | 4 | 21 | 10 | 550 | – |
| Little Cheesesteak (with American cheese & Baja Chipotle) (Small subs & snacks (EatBetter)) | 180 | 7 | 21 | 8 | 450 | – |
| Turkey (with Pepper Jack & mayo) (Small subs & snacks (EatBetter)) | 230 | 12 | 20 | 12 | 690 | – |
| Italian Spice (with American cheese & MVP vinaigrette) (Small subs & snacks (EatBetter)) | 250 | 15 | 21 | 9 | 740 | – |
| Italian Trio (Small subs & snacks (EatBetter)) | 480 | 29 | 32 | 22 | 1,580 | – |
| Chicken Noodle Soup (Soups & Sides (EatBetter)) | 70 | 3 | 6 | 7 | 1,160 | – |
| Applesauce (Soups & Sides (EatBetter)) | 70 | 0 | 16 | 0 | 0 | – |
| Hash Browns (Soups & Sides (EatBetter)) | 190 | 9 | 24 | 3 | 600 | – |
| Loaded Baked Potato Soup with Bacon (Soups & Sides (EatBetter)) | 200 | 14 | 17 | 9 | 910 | – |
| Broccoli Cheddar Soup (Soups & Sides (EatBetter)) | 200 | 13 | 16 | 9 | 960 | – |
| Baja Chicken (184 g serving; size not stated) (Other items as served (EatBetter)) | 330 | 13 | 30 | 24 | 750 | – |
| Peppercorn Ranch Chicken (190 g serving; size not stated) (Other items as served (EatBetter)) | 330 | 13 | 30 | 24 | 800 | – |
| Veggie Delite (313 g serving) (More subs as served (EatBetter, size not stated)) | 140 | 8 | 10 | 9 | 290 | – |
| Sweet Onion Chicken Teriyaki (423 g serving) (More subs as served (EatBetter, size not stated)) | 300 | 10 | 33 | 23 | 1,090 | – |
| Turkey & Ham (193 g serving) (More subs as served (EatBetter, size not stated)) | 320 | 11 | 32 | 21 | 1,260 | – |
| Turkey & Ham (318 g serving) (More subs as served (EatBetter, size not stated)) | 620 | 28 | 56 | 36 | 1,810 | – |
| Cheese (293 g serving) (More subs as served (EatBetter, size not stated)) | 700 | 22 | 95 | 29 | 1,370 | – |
| Veggie Patty (395 g serving) (More subs as served (EatBetter, size not stated)) | 300 | 17 | 28 | 13 | 810 | – |
| Pizza Sub (376 g serving) (More subs as served (EatBetter, size not stated)) | 320 | 23 | 14 | 17 | 990 | – |
| Honey Mustard Chicken (426 g serving) (More subs as served (EatBetter, size not stated)) | 370 | 24 | 18 | 25 | 1,050 | – |
| Buffalo Chicken (414 g serving) (More subs as served (EatBetter, size not stated)) | 380 | 21 | 14 | 35 | 2,420 | – |
| Chipotle Philly (415 g serving) (More subs as served (EatBetter, size not stated)) | 400 | 29 | 14 | 25 | 1,250 | – |
| Tuna (387 g serving) (More subs as served (EatBetter, size not stated)) | 400 | 31 | 10 | 21 | 600 | – |
| Oven Roasted Turkey (397 g serving) (More subs as served (EatBetter, size not stated)) | 400 | 32 | 11 | 20 | 870 | – |
| Turkey & Ham (397 g serving) (More subs as served (EatBetter, size not stated)) | 400 | 32 | 12 | 20 | 890 | – |
| Veggie Delite (219 g serving) (More subs as served (EatBetter, size not stated)) | 400 | 15 | 54 | 15 | 810 | – |
| Black Forest Ham (397 g serving) (More subs as served (EatBetter, size not stated)) | 410 | 33 | 13 | 20 | 910 | – |
| Club (418 g serving) (More subs as served (EatBetter, size not stated)) | 410 | 20 | 16 | 45 | 2,270 | – |
| B.L.T. (345 g serving) (More subs as served (EatBetter, size not stated)) | 420 | 36 | 11 | 13 | 540 | – |
| Roast Beef (411 g serving) (More subs as served (EatBetter, size not stated)) | 430 | 32 | 13 | 25 | 840 | – |
| Club (430 g serving) (More subs as served (EatBetter, size not stated)) | 440 | 33 | 14 | 25 | 1,300 | – |
| Grilled Chicken (415 g serving) (More subs as served (EatBetter, size not stated)) | 450 | 34 | 12 | 26 | 580 | – |
| Steak Philly (409 g serving) (More subs as served (EatBetter, size not stated)) | 450 | 35 | 13 | 24 | 1,070 | – |
| Cold Cut Combo (404 g serving) (More subs as served (EatBetter, size not stated)) | 460 | 38 | 11 | 19 | 1,040 | – |
| Sweet Onion Chicken Teriyaki (432 g serving) (More subs as served (EatBetter, size not stated)) | 470 | 18 | 40 | 42 | 1,850 | – |
| All American Club (410 g serving) (More subs as served (EatBetter, size not stated)) | 470 | 38 | 13 | 23 | 1,270 | – |
| Big Hot Pastrami (463 g serving) (More subs as served (EatBetter, size not stated)) | 470 | 38 | 14 | 23 | 1,840 | – |
| Chicken & Bacon Ranch (430 g serving) (More subs as served (EatBetter, size not stated)) | 490 | 36 | 14 | 30 | 1,010 | – |
| Steak & Bacon (430 g serving) (More subs as served (EatBetter, size not stated)) | 510 | 37 | 15 | 32 | 1,070 | – |
| Meatball Marinara with MVP Parmesan Vinaigrette (478 g serving) (More subs as served (EatBetter, size not stated)) | 520 | 38 | 25 | 22 | 1,310 | – |
| B.M.T. (404 g serving) (More subs as served (EatBetter, size not stated)) | 530 | 45 | 13 | 21 | 1,220 | – |
| Oven Roasted Turkey (380 g serving) (More subs as served (EatBetter, size not stated)) | 540 | 40 | 10 | 37 | 1,540 | – |
| Turkey & Ham (380 g serving) (More subs as served (EatBetter, size not stated)) | 540 | 40 | 12 | 36 | 1,570 | – |
| Buffalo Chicken (536 g serving) (More subs as served (EatBetter, size not stated)) | 540 | 34 | 18 | 44 | 2,590 | – |
| Veggie Patty (404 g serving) (More subs as served (EatBetter, size not stated)) | 540 | 33 | 44 | 22 | 1,540 | – |
| Black Forest Ham (380 g serving) (More subs as served (EatBetter, size not stated)) | 560 | 41 | 13 | 35 | 1,610 | – |
| B.L.T. (276 g serving) (More subs as served (EatBetter, size not stated)) | 560 | 49 | 10 | 22 | 880 | – |
| Honey Mustard Chicken (438 g serving) (More subs as served (EatBetter, size not stated)) | 570 | 36 | 18 | 45 | 1,770 | – |
| Pizza Sub (366 g serving) (More subs as served (EatBetter, size not stated)) | 580 | 44 | 17 | 29 | 1,910 | – |
| Roast Beef (408 g serving) (More subs as served (EatBetter, size not stated)) | 590 | 40 | 14 | 46 | 1,480 | – |
| 5 Meat Italian (468 g serving) (More subs as served (EatBetter, size not stated)) | 600 | 46 | 14 | 34 | 1,660 | – |
| Meatball Pepperoni with MVP Parmesan Vinaigrette (496 g serving) (More subs as served (EatBetter, size not stated)) | 600 | 46 | 25 | 25 | 1,600 | – |
| Spicy Italian (404 g serving) (More subs as served (EatBetter, size not stated)) | 600 | 53 | 13 | 21 | 1,410 | – |
| Oven Roasted Turkey (318 g serving) (More subs as served (EatBetter, size not stated)) | 610 | 28 | 54 | 37 | 1,780 | – |
| Sweet Onion Chicken Teriyaki (372 g serving) (More subs as served (EatBetter, size not stated)) | 630 | 18 | 77 | 44 | 1,830 | – |
| Steak Philly (403 g serving) (More subs as served (EatBetter, size not stated)) | 630 | 47 | 14 | 43 | 1,940 | – |
| Black Forest Ham (318 g serving) (More subs as served (EatBetter, size not stated)) | 630 | 30 | 58 | 35 | 1,850 | – |
| Buffalo Chicken (385 g serving) (More subs as served (EatBetter, size not stated)) | 640 | 26 | 58 | 45 | 2,580 | – |
| Cold Cut Combo (394 g serving) (More subs as served (EatBetter, size not stated)) | 650 | 53 | 11 | 33 | 1,870 | – |
| Honey Mustard Chicken (361 g serving) (More subs as served (EatBetter, size not stated)) | 670 | 29 | 58 | 45 | 1,830 | – |
| Roast Beef (346 g serving) (More subs as served (EatBetter, size not stated)) | 670 | 29 | 58 | 46 | 1,720 | – |
| All American Club (405 g serving) (More subs as served (EatBetter, size not stated)) | 680 | 52 | 15 | 41 | 2,320 | – |
| Grilled Chicken (349 g serving) (More subs as served (EatBetter, size not stated)) | 680 | 31 | 55 | 48 | 1,240 | – |
| Chipotle Philly (300 g serving) (More subs as served (EatBetter, size not stated)) | 700 | 32 | 56 | 47 | 2,090 | – |
| Club (386 g serving) (More subs as served (EatBetter, size not stated)) | 700 | 31 | 59 | 48 | 2,440 | – |
| Steak Philly (295 g serving) (More subs as served (EatBetter, size not stated)) | 710 | 35 | 56 | 46 | 1,970 | – |
| Cold Cut Combo (332 g serving) (More subs as served (EatBetter, size not stated)) | 720 | 42 | 55 | 33 | 2,110 | – |
| Pizza Sub (240 g serving) (More subs as served (EatBetter, size not stated)) | 730 | 43 | 57 | 28 | 2,090 | – |
| B.L.T. (232 g serving) (More subs as served (EatBetter, size not stated)) | 730 | 44 | 54 | 29 | 1,340 | – |
| Veggie Patty (379 g serving) (More subs as served (EatBetter, size not stated)) | 740 | 33 | 88 | 25 | 1,650 | – |
| Egg & Cheese (295 g serving) (More subs as served (EatBetter, size not stated)) | 740 | 44 | 55 | 32 | 1,440 | – |
| Chicken & Bacon Ranch (445 g serving) (More subs as served (EatBetter, size not stated)) | 760 | 55 | 14 | 55 | 1,740 | – |
| All American Club (345 g serving) (More subs as served (EatBetter, size not stated)) | 770 | 41 | 58 | 43 | 2,360 | – |
| Bacon (308 g serving) (More subs as served (EatBetter, size not stated)) | 780 | 28 | 96 | 34 | 1,540 | – |
| Pepperoni (311 g serving) (More subs as served (EatBetter, size not stated)) | 780 | 29 | 96 | 33 | 1,660 | – |
| B.M.T. (394 g serving) (More subs as served (EatBetter, size not stated)) | 800 | 66 | 14 | 38 | 2,230 | – |
| Meatball (330 g serving) (More subs as served (EatBetter, size not stated)) | 810 | 31 | 98 | 35 | 1,590 | – |
| Black Forest Ham, Egg & Cheese (366 g serving) (More subs as served (EatBetter, size not stated)) | 820 | 46 | 58 | 44 | 2,060 | – |
| Chicken & Bacon Ranch (379 g serving) (More subs as served (EatBetter, size not stated)) | 840 | 45 | 57 | 55 | 1,990 | – |
| Meatball Marinara with MVP Parmesan Vinaigrette (541 g serving) (More subs as served (EatBetter, size not stated)) | 850 | 63 | 36 | 40 | 2,250 | – |
| Steak, Egg & Cheese (366 g serving) (More subs as served (EatBetter, size not stated)) | 860 | 48 | 57 | 48 | 1,890 | – |
| Big Hot Pastrami (512 g serving) (More subs as served (EatBetter, size not stated)) | 870 | 73 | 15 | 40 | 3,270 | – |
| B.M.T. (332 g serving) (More subs as served (EatBetter, size not stated)) | 870 | 54 | 58 | 38 | 2,470 | – |
| Steak & Bacon (330 g serving) (More subs as served (EatBetter, size not stated)) | 880 | 46 | 58 | 58 | 2,100 | – |
| Meatball Marinara (401 g serving) (More subs as served (EatBetter, size not stated)) | 890 | 50 | 76 | 39 | 2,230 | – |
| Bacon, Egg & Cheese (325 g serving) (More subs as served (EatBetter, size not stated)) | 900 | 56 | 57 | 42 | 1,790 | – |
| Tuna (339 g serving) (More subs as served (EatBetter, size not stated)) | 910 | 61 | 53 | 39 | 1,430 | – |
| Spicy Italian (389 g serving) (More subs as served (EatBetter, size not stated)) | 930 | 82 | 13 | 37 | 2,540 | – |
| 5 Meat Italian (521 g serving) (More subs as served (EatBetter, size not stated)) | 930 | 68 | 17 | 65 | 3,110 | – |
| 5 Meat Italian (459 g serving) (More subs as served (EatBetter, size not stated)) | 1,000 | 56 | 61 | 65 | 3,350 | – |
| Meatball Pepperoni with MVP Parmesan Vinaigrette (577 g serving) (More subs as served (EatBetter, size not stated)) | 1,010 | 77 | 38 | 46 | 2,830 | – |
| Spicy Italian (326 g serving) (More subs as served (EatBetter, size not stated)) | 1,010 | 70 | 58 | 37 | 2,780 | – |
| Big Hot Pastrami (377 g serving) (More subs as served (EatBetter, size not stated)) | 1,030 | 72 | 55 | 42 | 3,040 | – |
| Meatball Pepperoni (436 g serving) (More subs as served (EatBetter, size not stated)) | 1,050 | 64 | 77 | 45 | 2,820 | – |
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.
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
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.
Frequently asked questions
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.