Subway Nutrition: Complete Guide to Every Sandwich and Ingredient

Subway’s entire brand promise is built around fresh, customizable food — but knowing what’s actually in your sandwich requires more than taking their word for it. Every bread, protein, cheese, sauce, and topping contributes to your meal’s nutritional profile, and the combinations can vary enormously.

This complete Subway nutrition guide gives you the facts for every major ingredient — calories, protein, carbs, fat, and sodium — so you can build the sandwich that genuinely fits your goals.

👉 Calculate the exact nutrition for your Subway order with our free Subway Calorie Calculator.

Subway Nutrition: Bread Facts

Your bread choice sets the nutritional foundation of every Subway sandwich:

Bread (6-inch)	Calories	Fat	Carbs	Fiber	Protein	Sodium
9-Grain Wheat	180	2g	34g	3g	7g	290mg
Italian White	180	2g	34g	1g	7g	360mg
Hearty Multigrain	180	3g	33g	3g	7g	280mg
Italian Herbs & Cheese	230	5g	36g	2g	9g	480mg
Flatbread	220	5g	36g	1g	7g	490mg
Wrap	300	8g	47g	3g	10g	730mg

Key insight: The wrap is the highest-calorie bread option at 300 calories — 120 more than standard wheat — and also the highest in sodium at 730mg. Despite the “lighter” perception, it’s the heaviest bread choice nutritionally.

Subway Nutrition: Protein Facts (6-inch)

Protein	Calories	Fat	Carbs	Protein	Sodium
Turkey Breast	70	1g	2g	11g	450mg
Black Forest Ham	70	2g	3g	10g	460mg
Rotisserie Chicken	140	3g	3g	26g	470mg
Grilled Chicken	140	3g	2g	28g	310mg
Roast Beef	90	2g	2g	16g	430mg
Subway Club (3 meats)	130	3g	3g	21g	580mg
Tuna (with mayo)	200	16g	1g	13g	260mg
Black Bean Patty	130	4g	18g	8g	410mg
Steak	100	3g	3g	16g	430mg
Meatball Marinara	300	14g	28g	14g	730mg
Spicy Italian	240	20g	2g	14g	870mg
Italian BMT	190	13g	3g	15g	890mg
Chicken Bacon Ranch	210	10g	3g	24g	590mg

Protein standouts:

• Grilled Chicken — best protein-to-calorie ratio at 28g protein for 140 calories
• Tuna — surprisingly high in fat (16g) due to mayo mixing
• Spicy Italian — highest sodium per protein at 870mg
• Turkey — leanest option at 70 calories with 11g protein

Subway Nutrition: Cheese Facts (6-inch serving)

Cheese	Calories	Fat	Protein	Sodium
American	40	3g	2g	200mg
Shredded Mozzarella	45	3g	4g	75mg
Provolone	50	4g	4g	125mg
Swiss	50	4g	4g	30mg
Pepper Jack	50	4g	3g	150mg
Monterey Cheddar	50	4g	3g	90mg

All cheese options add 40–50 calories per 6-inch serving, doubling to 80–100 calories on a footlong. Swiss is the lowest-sodium cheese option at just 30mg.

Subway Nutrition: Sauce Facts (6-inch serving)

This is where most Subway sandwiches gain unexpected nutrition impact:

Sauce	Calories	Fat	Carbs	Sodium
Red Wine Vinegar	0	0g	0g	0mg
Yellow Mustard	5	0g	1g	115mg
Honey Mustard	30	0g	7g	115mg
Sweet Onion	40	0g	10g	85mg
BBQ Sauce	45	0g	11g	310mg
Buffalo Sauce	15	0g	2g	820mg
Chipotle Southwest	100	10g	2g	220mg
Ranch	110	12g	1g	310mg
Mayonnaise	110	12g	0g	80mg
Garlic Aioli	130	14g	1g	115mg

Sodium alert: Buffalo sauce adds 820mg sodium per 6-inch serving — more than most complete sandwiches. Combined with a high-sodium bread and protein, a buffalo chicken sub can exceed 2,000mg sodium total.

Subway Nutrition: Vegetables (All Free, All Low Calorie)

Vegetable	Calories (6-inch serving)
Lettuce	3
Tomatoes	5
Cucumbers	2
Green peppers	5
Red onions	5
Jalapeños	3
Banana peppers	5
Spinach	3
Olives	15
Pickles	5
Avocado	60

Load up on all vegetables except avocado — they add almost no calories while significantly improving nutrition, fiber, and satiety.

Complete Subway Sandwich Nutrition: Full Examples

The Lightest Complete Sandwich (~280 calories)

Ingredient	Cal	Protein	Sodium
9-Grain Wheat (6″)	180	7g	290mg
Turkey Breast	70	11g	450mg
All vegetables	23	1g	18mg
Yellow Mustard	5	0g	115mg
Total	278	19g	873mg

The Classic Italian BMT (~530 calories)

Ingredient	Cal	Protein	Sodium
Italian Herbs & Cheese	230	9g	480mg
Italian BMT meats	190	15g	890mg
Provolone	50	4g	125mg
Lettuce, tomato, onion	13	0g	5mg
Mayonnaise	110	0g	80mg
Total	593	28g	1,580mg

The High-Protein Build (~370 calories)

Ingredient	Cal	Protein	Fat
9-Grain Wheat (6″)	180	7g	2g
Grilled Chicken	140	28g	3g
Swiss cheese	50	4g	4g
All vegetables	23	1g	0g
Mustard + vinegar	5	0g	0g
Total	398	40g	9g

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Subway Nutrition for Special Diets

Diet Goal	Best Bread	Best Protein	Best Sauce	Avoid
Low calorie	9-grain wheat	Turkey	Mustard/vinegar	Wrap, ranch, mayo
High protein	Any	Grilled chicken	Any	Heavy sauces
Low sodium	9-grain wheat	Tuna	Red wine vinegar	Wrap, spicy Italian, buffalo
Low fat	9-grain wheat	Turkey/ham	Mustard	Tuna, mayo, ranch
Low carb	— (no bread)	Any protein	Any	Bread, sweet sauces

Subway 6-inch vs. Footlong Nutrition

A footlong is approximately double the 6-inch nutritional values:

Sandwich	6-inch	Footlong
Turkey Breast (wheat, veg, mustard)	~278 cal	~556 cal
Italian BMT (herbs bread, cheese, mayo)	~590 cal	~1,180 cal
Meatball Marinara (white bread)	~480 cal	~960 cal
Tuna (wheat, veg, light mayo)	~400 cal	~800 cal

Frequently Asked Questions

What are the nutritional facts for Subway sandwiches?

Subway nutrition varies significantly by ingredients. A 6-inch Turkey Breast on wheat with vegetables and mustard contains approximately 278 calories, 19g protein, and 870mg sodium. A fully loaded 6-inch Italian BMT can exceed 590 calories and 1,500mg sodium. Use our Subway Calorie Calculator for your specific order.

What is the healthiest Subway sandwich?

The healthiest Subway sandwich nutritionally is a 6-inch Turkey Breast or Grilled Chicken on 9-grain wheat with all vegetables and mustard or vinegar — approximately 280–380 calories with 19–40g protein and moderate sodium. Avoiding high-calorie sauces and cheese keeps it in the genuinely healthy range.

How much protein is in a Subway sandwich?

Protein in Subway sandwiches ranges from approximately 19g (6-inch turkey on wheat, no cheese) to 40g+ (6-inch double chicken, no cheese). Grilled chicken delivers the best protein-to-calorie ratio at 28g protein for 140 calories per protein serving.

Is Subway high in sodium?

Some Subway options are quite high in sodium. A 6-inch Italian BMT can contain 1,500–1,800mg sodium, approaching the entire daily recommended limit of 2,300mg. Lower-sodium choices include grilled chicken, tuna, and turkey with 9-grain wheat bread, vinegar, and vegetables — avoiding high-sodium sauces and the wrap.

How many carbs are in Subway bread?

All standard 6-inch Subway breads contain approximately 33–36g of carbohydrates. The 9-grain wheat and hearty multigrain provide 3g of fiber each, making them better options for blood sugar management than the Italian white. The wrap is highest in carbs at 47g per serving.

Does Subway have a nutrition calculator?

Subway publishes nutrition information on their official website. For building a complete sandwich and calculating your total, our free Subway Calorie Calculator provides a faster, more user-friendly interface for calculating exact nutrition for your specific build.

Final Thoughts

Subway’s nutritional range is one of the widest of any fast-food chain — from a 278-calorie lean turkey sandwich to a 1,000+ calorie loaded footlong. The bread, protein, cheese, and especially the sauce determine whether your Subway visit is genuinely nutritious or surprisingly heavy.

Now you have the complete nutritional picture for every ingredient. Use it to build the sandwich that actually matches your goals.

👉 Calculate your exact Subway nutrition — every ingredient, complete macros, free 👉 Compare with our Chipotle Calorie Calculator 👉 Visit AgeAndCalorie.com for all free nutrition tools