Calories in Subway Sandwich
A Subway 6-inch turkey sub is 280 kcal with 18g protein. The same sandwich as a footlong: 560 kcal with 36g protein. Veggie subs are lowest calorie.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 6-inch Veggie Delite | 230 | 44 | 9 | 2.5 | 5 |
| 6-inch Turkey Breast | 280 | 46 | 18 | 3.5 | 5 |
| 6-inch Chicken Teriyaki | 370 | 60 | 26 | 4.5 | 5 |
| 6-inch Italian BMT | 390 | 47 | 19 | 16 | 5 |
| 6-inch Meatball Marinara | 480 | 60 | 21 | 18 | 6 |
| Footlong Turkey Breast | 560 | 92 | 36 | 7 | 10 |
| Subway salad bowl (turkey breast) | 110 | 12 | 18 | 2 | 4 |
About these numbers
Subway is among the more weight-loss-friendly fast food chains because of the customization. A 6-inch turkey sub (280 kcal, 18g protein) is one of the best calorie-protein ratios in fast food. The Italian BMT and meatball varieties jump significantly due to processed meats and sauce. Salad bowls (sub fillings without bread) are the lowest-calorie option at 110 kcal.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories in a Subway sandwich?
- 6-inch Veggie: 230 kcal. 6-inch Turkey: 280 kcal. 6-inch Italian BMT: 390 kcal. 6-inch Meatball: 480 kcal. Footlong doubles the count.
- Is Subway good for weight loss?
- Yes, with right choices. 6-inch turkey or chicken breast on whole-grain bread with vegetables and mustard (not mayo): ~280 kcal with 18-26g protein. Better than most fast food options. Avoid: footlongs of high-calorie subs, chip + drink combos, sauces like ranch.
- Subway healthiest option?
- Salad bowl with turkey breast: 110 kcal with 18g protein. Or 6-inch turkey/chicken on whole wheat: 280 kcal with 18-26g protein. Vegetable-loaded subs win for satiety per calorie.
- How does Subway compare to other fast food?
- Subway 6-inch turkey (~280 kcal) is much lower-calorie than McDonalds Big Mac (550 kcal), Burger King Whopper (660 kcal), or Chipotle bowl (700+ kcal). For weight loss eating, Subway is a strong choice when ordered carefully.
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