Subway Nutrition Calculator

Name: HealthyEatsNearMe
Address: US
Price range: $$

Build your sub and see calories, protein, carbs, fat, fiber, sugar and sodium add up as you go, from Subway's own published values for every ingredient. A 6-inch oven-roasted turkey on multigrain comes to 365 calories and 26g protein.

The interactive calculator runs in your browser. Every ingredient value it uses is listed below.

Example Subway orders

Totals calculated from Subway's published value for each ingredient.
Order	Calories	Protein	Carbs	Fat	Sodium
6-inch oven-roasted turkey on multigrain 6-inch, Hearty Multigrain, Oven-Roasted Turkey, Provolone Cheese, Lettuce, Tomatoes (3 wheels), Cucumbers (3 slices), Onions, Yellow Mustard	365	26g	41g	13g	1,190mg
Footlong steak with American cheese Footlong, Artisan Italian, Steak (no cheese), American Cheese, Green Peppers (3 strips), Onions, Mayonnaise	1,000	58g	86g	50g	2,630mg
6-inch double grilled chicken on multigrain 6-inch, Hearty Multigrain, 2× Grilled Chicken, Baby Spinach, Tomatoes (3 wheels), Cucumbers (3 slices), Green Peppers (3 strips), Yellow Mustard	375	41g	41g	8g	945mg

Subway nutrition by ingredient

Breads (6-inch)
Ingredient	Calories	Protein	Carbs	Fat	Sat. fat	Fiber	Sugar	Sodium
Artisan Italian per 6-inch sandwich	210	8g	39g	2g	1g	1g	3g	380mg
Hearty Multigrain per 6-inch sandwich	200	9g	36g	3g	0g	3g	4g	350mg
Jalapeño Cheddar per 6-inch sandwich	240	9g	39g	5g	2g	2g	3g	500mg
Artisan Flatbread per 6-inch sandwich	220	7g	40g	4g	1g	1g	2g	360mg

Wraps and mini breads
Ingredient	Calories	Protein	Carbs	Fat	Sat. fat	Fiber	Sugar	Sodium
12" Wrap whole item, as printed	300	8g	50g	8g	1g	2g	2g	580mg
9" Wrap (Pocket) whole item, as printed	150	4g	26g	3g	1g	<1	0g	340mg
Mini Artisan Italian Bread whole item, as printed	140	5g	26g	2g	1g	<1	2g	250mg
Mini Hearty Multigrain Bread whole item, as printed	130	6g	24g	2g	0g	2g	2g	230mg

Proteins
Ingredient	Calories	Protein	Carbs	Fat	Sat. fat	Fiber	Sugar	Sodium
Grilled Chicken per 6-inch sandwich	80	16g	1g	2g	2g	0g	1g	210mg
Rotisserie-Style Chicken per 6-inch sandwich	90	15g	0g	4g	1g	0g	0g	400mg
Teriyaki-Glazed Grilled Chicken per 6-inch sandwich	110	16g	9g	2g	1g	0g	8g	350mg
Steak (no cheese) per 6-inch sandwich	110	17g	2g	5g	2g	0g	1g	450mg
Oven-Roasted Turkey per 6-inch sandwich	60	11g	0g	2g	1g	0g	0g	450mg
Black Forest Ham per 6-inch sandwich	70	10g	2g	2g	1g	0g	1g	490mg
Roast Beef per 6-inch sandwich	80	15g	2g	2g	1g	0g	2g	420mg
Subway Club® Meats (Turkey, Ham, Roast Beef) per 6-inch sandwich	110	17g	3g	3g	1g	0g	2g	690mg
All-American Club Meats (Ham, Turkey, Bacon) per 6-inch sandwich	140	15g	2g	8g	3g	0g	1g	650mg
Cold Cut Combo® Meats per 6-inch sandwich	110	9g	1g	8g	1g	0g	1g	620mg
Pastrami per 6-inch sandwich	130	9g	1g	10g	3g	0g	1g	470mg
Meatballs per 6-inch sandwich	250	12g	13g	18g	7g	2g	5g	720mg
Tuna per 6-inch sandwich	250	12g	0g	23g	2g	0g	0g	310mg
Genoa Salami (3 slices) per 6-inch sandwich	70	3g	1g	6g	3g	0g	0g	260mg
Pepperoni (3 slices) per 6-inch sandwich	80	3g	1g	7g	3g	0g	0g	290mg
Egg Patty per 6-inch sandwich	180	10g	2g	15g	4g	0g	0g	220mg
Veggie Patty per 6-inch sandwich	170	6g	17g	9g	1g	8g	2g	320mg

Cheese
Ingredient	Calories	Protein	Carbs	Fat	Sat. fat	Fiber	Sugar	Sodium
American Cheese per 6-inch sandwich	80	4g	1g	7g	5g	0g	1g	420mg
Shredded Monterey Cheddar per 6-inch sandwich	110	7g	1g	9g	5g	0g	0g	170mg
Pepper Jack Cheese per 6-inch sandwich	100	5g	1g	8g	5g	0g	0g	480mg
Provolone Cheese per 6-inch sandwich	90	6g	1g	7g	4g	0g	0g	220mg
Grated Parmesan per 6-inch sandwich	5	0g	0g	0g	0g	0g	0g	25mg

Veggies
Ingredient	Calories	Protein	Carbs	Fat	Sat. fat	Fiber	Sugar	Sodium
Lettuce per 6-inch sandwich	0	0g	0g	0g	0g	0g	0g	0mg
Baby Spinach per 6-inch sandwich	0	0g	0g	0g	0g	0g	0g	5mg
Tomatoes (3 wheels) per 6-inch sandwich	5	0g	1g	0g	0g	0g	1g	0mg
Cucumbers (3 slices) per 6-inch sandwich	0	0g	1g	0g	0g	0g	0g	0mg
Green Peppers (3 strips) per 6-inch sandwich	0	0g	0g	0g	0g	0g	0g	0mg
Onions per 6-inch sandwich	0	0g	1g	0g	0g	0g	0g	0mg
Crinkle Pickles (3 chips) per 6-inch sandwich	0	0g	0g	0g	0g	0g	0g	160mg
Black Olives (3 rings) per 6-inch sandwich	0	0g	0g	0g	0g	0g	0g	25mg
Banana Peppers (3 rings) per 6-inch sandwich	0	0g	0g	0g	0g	0g	0g	65mg
Jalapeno Peppers (3 rings) per 6-inch sandwich	0	0g	0g	0g	0g	0g	0g	70mg
Green Chiles per 6-inch sandwich	5	0g	1g	0g	0g	<1	0g	95mg

Bacon and avocado
Ingredient	Calories	Protein	Carbs	Fat	Sat. fat	Fiber	Sugar	Sodium
Bacon (2 strips) per 6-inch sandwich	80	5g	1g	6g	3g	0g	1g	170mg
Sliced Avocado per 6-inch sandwich	45	1g	2g	4g	1g	2g	0g	0mg
Smashed Avocado per 6-inch sandwich	70	1g	3g	6g	1g	2g	0g	130mg

Sauces and condiments
Ingredient	Calories	Protein	Carbs	Fat	Sat. fat	Fiber	Sugar	Sodium
Yellow Mustard per 6-inch sandwich	10	0g	1g	1g	0g	0g	0g	170mg
Red Wine Vinegar per 6-inch sandwich	0	0g	0g	0g	0g	0g	0g	0mg
Olive Oil Blend per 6-inch sandwich	45	0g	0g	5g	0g	0g	0g	0mg
Olive Oil Blend & Vinegar per 6-inch sandwich	45	0g	0g	5g	0g	0g	0g	0mg
Honey Mustard per 6-inch sandwich	60	0g	3g	5g	1g	0g	3g	125mg
Sweet Onion Teriyaki per 6-inch sandwich	30	0g	7g	0g	0g	0g	6g	130mg
BBQ Sauce per 6-inch sandwich	25	0g	6g	0g	0g	0g	5g	115mg
Hot Honey Sauce per 6-inch sandwich	30	0g	8g	0g	0g	0g	8g	120mg
Buffalo Sauce per 6-inch sandwich	0	0g	0g	0g	0g	0g	0g	390mg
Cheddar Cheese Sauce per 6-inch sandwich	30	1g	1g	3g	2g	0g	1g	150mg
Creamy Sriracha per 6-inch sandwich	40	0g	2g	4g	1g	0g	1g	240mg
MVP Parmesan Vinaigrette® per 6-inch sandwich	60	0g	1g	6g	1g	0g	1g	140mg
Baja Chipotle per 6-inch sandwich	70	0g	1g	7g	1g	0g	1g	125mg
Subkrunch™ per 6-inch sandwich	70	1g	6g	5g	0g	0g	0g	45mg
Peppercorn Ranch per 6-inch sandwich	80	0g	1g	8g	2g	0g	1g	100mg
Roasted Garlic Aioli per 6-inch sandwich	80	0g	1g	9g	2g	0g	1g	150mg
Giardiniera per 6-inch sandwich	80	0g	1g	9g	2g	0g	1g	340mg
Mayonnaise per 6-inch sandwich	100	0g	0g	11g	2g	0g	0g	65mg

Seasoning
Ingredient	Protein	Carbs	Fat	Sat. fat	Fiber	Sugar	Sodium
Salt per 6-inch sandwich	0g	0g	0g	0g	0g	0g	160mg
Black Pepper per 6-inch sandwich	0g	0g	0g	0g	0g	0g	0mg
Oregano per 6-inch sandwich	0g	0g	0g	0g	0g	0g	0mg

Subway nutrition FAQ

How many calories are in a 6-inch oven-roasted turkey on multigrain at Subway?

365 calories, with 26g protein, 41g carbs, 13g fat and 1,190mg sodium, for 6-inch, Hearty Multigrain, Oven-Roasted Turkey, Provolone Cheese, Lettuce, Tomatoes (3 wheels), Cucumbers (3 slices), Onions and Yellow Mustard. Calculated from Subway's published values for each ingredient.

How many calories are in a footlong steak with american cheese at Subway?

1,000 calories, with 58g protein, 86g carbs, 50g fat and 2,630mg sodium, for Footlong, Artisan Italian, Steak (no cheese), American Cheese, Green Peppers (3 strips), Onions and Mayonnaise. Calculated from Subway's published values for each ingredient.

Which Subway protein has the most protein?

Steak (no cheese): 17g protein in 110 calories per 6-inch portion. Next: Subway Club® Meats (Turkey, Ham, Roast Beef) at 17g, Grilled Chicken at 16g and Teriyaki-Glazed Grilled Chicken at 16g. Figures are Subway's own per-portion values.

How do I get the most protein at Subway?

6-inch double grilled chicken on multigrain: 41g protein in 375 calories (6-inch, Hearty Multigrain, 2× Grilled Chicken, Baby Spinach, Tomatoes (3 wheels), Cucumbers (3 slices), Green Peppers (3 strips) and Yellow Mustard). Double protein counts two published 6-inch portions.

Which Subway ingredients have the most sodium?

Meatballs at 720mg, Subway Club® Meats (Turkey, Ham, Roast Beef) at 690mg, All-American Club Meats (Ham, Turkey, Bacon) at 650mg, Cold Cut Combo® Meats at 620mg and 12" Wrap at 580mg, per Subway's published portions.

What are the lowest-calorie options at Subway?

The lowest-calorie pick in each step is bread: Hearty Multigrain at 200 cal, cheese: Grated Parmesan at 5 cal, veggies: Lettuce at 0 cal, bacon and avocado: Sliced Avocado at 45 cal, sauces: Red Wine Vinegar at 0 cal and seasoning: Salt at 0 cal.

Where do these numbers come from?

Every ingredient value is from Subway's U.S. Nutrition Information (January 2026), published by Subway, checked September 27, 2026. Totals add up the ingredients you pick; portions in the restaurant vary with who builds your order.

Source

Subway's U.S. Nutrition Information (January 2026), published by Subway. Checked September 27, 2026. HealthyEatsNearMe is not affiliated with Subway.

Subway prints every ingredient as the amount on a 6-inch sandwich and says a footlong is two 6-inch servings, so Footlong doubles every pick.

Wraps and mini breads are printed as whole items; Subway doesn't say how fillings scale for them, so the calculator builds 6-inch and footlong subs only.

Double protein counts two published 6-inch portions.