Subway Nutrition Facts & Macro Guide

Name: HealthyEatsNearMe
Address: US
Price range: $$

Updated weekly · Last refresh: September 7, 2026

Custom subs with 40g+ protein, if you build it right.

Subway has 37 menu items with full macro data — calories, protein, carbs, and fat. Highest protein: 6" 5 Meat Italian (40 g protein, 680 cal). Lowest calorie: 6" Ham & Turkey Stacker (290 cal, 20 g protein).

Subway Picks by Goal

Whether you're cutting (high-protein under 500 cal), bulking (high-protein 600+ cal), or running keto (under 15g carbs), the live page below filters Subway's menu into goal-based picks so regulars can find the right order on every visit. See cutting picks, bulking picks, or keto picks.

Why Subway for macro tracking?

Subway publishes ingredient-level nutrition data for every item on the menu, which makes it one of the easier fast-casual chains to hit a real protein target without guessing. We've pulled the calories, protein, carbs, and fat for every menu item below, plus our editor's high-protein order picks and the sneaky add-ons that quietly push your calories past 1,000.

Editor's High-Protein Pick

Build the leanest version of your bowl: lead with a double protein (chicken, steak, or tofu), keep the dressing on the side, and skip the bread or chips. You'll usually land between 45 and 60g of protein for under 700 calories.

Subway Menu Nutrition — Calories & Macros

Calories, protein, carbs, and fat for 37 Subway menu items, sorted by protein per calorie.
Menu Item	Calories	Protein	Carbs	Fat
6" Seasoned Steak & Fresh Avocado High protein	430	35 g	45 g	14 g
6" Grilled Chicken & Fresh Avocado High protein	450	35 g	44 g	16 g
6" Seasoned Steak & Smashed Avocado High protein	460	35 g	45 g	16 g
6" Grilled Chicken & Smashed Avocado High protein	470	35 g	44 g	19 g
6" Ham & Turkey Stacker	290	20 g	42 g	5.0 g
6" Turkey & Ranch Delite	380	26 g	41 g	13 g
6" Sweet Onion Teriyaki Chicken	430	29 g	55 g	11 g
6" Roast Beef High protein	500	31 g	44 g	23 g
6" Subway Club High protein	500	31 g	43 g	24 g
6" Chipotle Philly High protein	490	30 g	44 g	22 g
6" Grilled Chicken High protein	510	31 g	43 g	24 g
6" Buffalo Chicken High protein	510	31 g	55 g	19 g
6" Chicken & Bacon Ranch High protein	580	35 g	44 g	29 g
6" 5 Meat Italian High protein	680	40 g	46 g	37 g
6" Honey Mustard BBQ Chicken High protein	510	30 g	53 g	20 g
6" Steak, Egg & Cheese High protein	540	31 g	43 g	26 g
6" Oven-Roasted Turkey & Ham	480	27 g	41 g	23 g
6" Steak Philly	510	28 g	43 g	25 g
6" Big Hot Pastrami High protein	550	30 g	44 g	30 g
6" Spicy Nacho Chicken	440	24 g	49 g	17 g
6" Oven-Roasted Turkey	480	26 g	42 g	23 g
6" Veggie Delite	320	17 g	41 g	10 g
6" Black Forest Ham, Egg & Cheese	500	26 g	43 g	25 g
6" Black Forest Ham	490	25 g	44 g	23 g
6" Cheesy Garlic Steak	510	26 g	49 g	23 g
6" All American Club	540	27 g	45 g	28 g
6" Meatball Pepperoni High protein	690	33 g	56 g	38 g
6" Meatball Marinara	570	27 g	53 g	28 g
6" Tuna	570	27 g	42 g	33 g
6" Bacon, Egg & Cheese	550	26 g	43 g	30 g
6" Cold Cut Combo	530	25 g	43 g	29 g
6" Pizza Sub	490	22 g	45 g	25 g
6" Egg & Cheese	470	21 g	42 g	24 g
6" B.M.T.	610	27 g	44 g	36 g
6" Veggie Patty	470	19 g	58 g	19 g
6" Spicy Italian	680	27 g	44 g	44 g
6" B.L.T.	480	18 g	42 g	26 g

How to read the macros

Every menu item on this page lists calories, protein (grams), carbs (grams), and fat (grams). Sort by protein-to-calorie ratio if you're cutting; sort by total calories if you're maintaining or bulking. Use the Add to Stack button on each card to build a meal that hits your day's macro target.