Subway Nutrition Facts and
Subway Calories

We provide Subway nutrition facts in the Subway nutrition guide below to help you balance your Subway menu with the other foods you eat. Our goal is to provide you with the calories in Subway sandwiches and the other Subway menu items. The Subway nutrition information will help you to make sensible decisions about balance, variety and moderation in your diet.

The nutrition information below is from the latest menu in the United States. Unusually for most fast food outlets, the tables include information on some vitamins, iron and calcium. Additionally, Subway promotes the fact that it has a full time corporate dietician who oversees both the menu and provides the nutritional data.

It's good to see Subway have introduced a low calorie choice for both sandwiches and salads. Calorie information for sandwiches, in most cases, are based on 9-Grain Wheat bread and include cucumbers, green peppers, lettuce, red onion and tomato, but no sauce. If you add additional vegetables or sauce such as mayonnaise, remember to add those calories to get your overall calorie intake.

When choosing an item that contains egg, consider egg white, which will lessen the calories. Choose a zero or low calorie drink. Stay away from high calorie fizzy drinks, otherwise you may find you've just doubled the number of calories you're about to consume.

Nutrition Facts for Subway Restaurant Menu:

Subway Menu Nutrition

Subway Nutrition Facts													% Daily Value
Subway Nutrition Facts: Sandwiches
6” Low Fat Sandwiches with 6 grams of Fat or Less
6" Black Forest Ham	216	290	40	4.5	1	0	20	800	46	5	8	18	8	20	30	15
6" Oven Roasted Chicken	230	320	40	5	1.5	0	40	610	47	5	8	23	8	30	30	15
6" Roast Beef	230	320	40	5	1.5	0	40	660	45	5	7	24	8	20	30	25
6" Subway Club®	237	310	40	4.5	1.5	0	40	800	46	5	7	23	8	20	30	20
6" Sweet Onion Chicken Teriyaki	265	370	40	4.5	1	0	50	770	57	5	16	25	10	25	35	20
6" Turkey Breast	216	280	30	3.5	1	0	20	670	46	5	7	18	8	20	30	15
6" Turkey Breast & Ham	216	280	35	4	1	0	20	730	46	5	8	18	8	20	30	15
6" Veggie Delite®	160	230	20	2.5	0.5	0	0	280	44	5	6	8	8	20	30	15
Black Forest Ham Mini Sub	135	180	20	2.5	0.5	0	10	450	30	3	5	10	6	15	20	10
Roast Beef Mini Sub	144	200	25	3	1	0	25	390	30	4	5	14	6	15	20	15
Turkey Breast Mini Sub	135	180	20	2	0.5	0	10	380	30	3	5	10	6	15	20	10
Veggie Delite® Mini Sub	106	150	15	1.5	0	0	0	190	29	4	6	6	6	15	20	10
6" Sandwiches
6" BLT	151	320	80	9	4	0	20	650	43	5	6	15	8	8	30	15
6" BBQ Oven Roasted Chicken Melt	265	410	80	9	4	0	60	870	58	6	17	27	10	35	40	15
6" BBQ Steak & Bacon Melt	271	460	120	13	6	0	55	1390	58	5	17	29	10	25	40	25
6" Big Hot Pastrami	284	580	310	31	11	0	85	1470	47	5	7	29	10	45	40	25
6" Big Philly Cheesesteak	294	500	150	17	9	1	85	1280	51	6	8	38	15	20	50	25
6" Chicken & Bacon Ranch Melt (includes cheese)	288	570	250	28	10	0.5	95	1050	47	5	8	35	15	25	50	20
6" Chicken Cordon Bleu Melt	291	410	80	9	3.5	0	75	1070	53	5	13	32	10	25	40	20
6" Cold Cut Combo	224	360	110	12	3.5	0	45	1030	46	5	7	17	8	20	35	20
6" Fritos® Chicken Enchilada Melt	295	580	240	26	7	0	20	1170	60	7	9	25	30	30	45	25
6" Italian B.M.T.®	223	410	150	16	6	0	45	1260	46	5	8	20	8	20	30	15
6" Meatball Marinara	299	480	160	18	7	0.5	30	920	59	8	12	21	25	35	35	25
6" Spicy Italian	219	480	220	24	9	0.5	50	1490	46	5	8	20	8	20	30	20
6" Spicy Tuna	255	520	250	28	4.5	0.5	40	850	46	5	8	21	25	25	30	20
6" Sriracha Chicken Melt	255	400	100	11	4	0	70	870	46	5	8	27	15	30	40	20
6" Sriracha Steak Melt	255	430	120	14	5	0	60	1210	49	6	9	26	15	25	40	25
6" Steak & Bacon Melt	293	500	140	16	7	0.5	85	1550	51	6	9	38	10	20	40	30
6" Steak and Cheese	241	380	90	10	4.5	0	50	1030	48	5	8	26	10	20	40	20
6" Subway Club® with Avocado	272	370	90	10	2	0	40	800	49	8	8	24	10	200	30	20
6" Subway Melt® (includes cheese)	236	370	100	11	5	0	45	1130	47	5	8	23	10	20	40	15
6" Tuna	234	480	210	25	4	0	35	600	44	5	6	20	8	20	30	20
6" Turkey & Bacon Avocado	260	390	110	13	3.5	0	30	860	49	8	7	22	10	200	30	20
6" Turkey Jalapeno Melt	259	430	160	18	5	0	40	1100	48	5	7	21	15	25	40	20
6" Tuscan Chicken Melt	265	380	70	8	3.5	0	60	1050	52	5	11	27	15	35	40	20
Subway Nutrition Facts													% Daily Value
Subway Nutrition Facts: Salads
Subway Nutrition Facts: Salads with 6g of fat or Less (Values include lettuce, tomatoes, onions, green peppers, cucumbers and olives. Values do not include dressing or croutons)
Black Forest Ham	340	110	25	3	1	0	20	600	12	4	6	12	50	50	6	10
Chicken Teriyaki with Spinach	415	220	30	3	1	0	70	610	23	4	14	27	50	60	8	10
Oven Roasted Chicken Salad	354	140	25	2.5	0.5	0	50	280	10	4	4	19	50	60	8	10
Roast Beef Salad	354	140	30	3.5	1	0	40	460	11	4	5	19	50	50	6	20
Subway Club® Salad	361	140	30	3.5	1	0	40	590	12	4	5	18	50	50	6	15
Sweet Onion Chicken Teriyaki	411	230	25	3	0.5	0	50	650	32/font>	4	22	20	50	60	8	15
Turkey Breast Salad	340	110	20	2	0.5	0	20	460	12	4	5	12	50	50	6	10
Turkey Breast & Ham Salad	340	110	25	2.5	0.5	0	25	530	12	4	5	12	50	50	6	10
Veggie Delite® Salad	284	60	10	1	0	0	0	75	10	4	4	3	50	50	6	10
Subway Nutrition Facts: Salads
Applewood Pulled Pork Salad	370	230	70	8	2	0	45	640	19	3	15	19	25	50	4	6
BBQ Oven Roasted Chicken Melt	416	260	70	8	3.5	0	75	910	25	4	16	26	50	70	15	10
BBQ Steak & Bacon Melt Salad	374	260	110	12	6	0	55	1020	15	4	6	24	50	50	15	15
Big Hot Pastrami Melt Salad	394	400	300	29	11	0	85	1250	12	4	4	23	25	70	10	15
Big Philly Cheesesteak Salad	418	330	140	16	8	1	85	1080	17	5	6	32	60	50	25	20
Chicken Cordon Bleu Melt Salad	436	270	70	8	3	0	75	990	25	4	17	26	50	60	15	15
Chipotle Chicken & Cheese Salad	380	300	160	18	5	0	55	1000	15	4	6	20	50	50	15	15
Chipotle Steak & Cheese Salad	380	300	160	18	5	0	55	1000	15	4	6	20	50	50	15	15
Double Chicken Salad	425	220	35	4.5	1.5	0	100	490	10	4	4	36	50	60	8	15
Fritos® Chicken Enchilada Melt Salad	448	510	320	36	8	0	30	1300	26	6	8	22	60	60	20	15
Spicy Tuna Salad	386	380	270	31	5	0.5	40	880	13	4	7	15	50	60	6	15
Sriracha Chicken Melt Salad	393	260	120	14	4.5	0	75	910	13	4	7	22	60	70	20	10
Sriracha Steak Melt Salad	393	300	140	16	5	0.5	60	1250	17	5	8	20	60	60	15	15
Steak & Bacon Melt Salad	402	270	90	10	5	0.5	75	1110	16	4	6	29	50	50	15	20
Subway Club® with Avocado Salad	411	250	120	14	2.5	0	40	540	17	8	6	19	25	410	6	15
Turkey & Bacon with Avocado Salad	419	270	150	17	3.5	0	30	650	18	9	5	17	50	420	8	15
Turkey Jalapeno Melt Salad	377	250	150	16	5	0	40	850	13	4	5	16	50	60	15	10
Tuscan Chicken Salad	410	230	60	7	3	0	60	1060	23	4	13	22	60	70	15	15
Subway Nutrition Facts: Salad Dressing
Fat Free Italian (2oz)	57	35	0	0	0	0	0	720	7	0	4	1	0	0	2	0
Ranch (2oz)	57	320	310	35	6	0.5	30	560	3	0	2	0	0	0	0	0
Subway Nutrition Facts													% Daily Value
Subway Nutrition Facts: Breakfast
Subway Nutrition Facts:Egg White 3" Flatbread
Bacon, Egg (white) & Cheese with Avocado	113	220	90	9	3	0	10	580	23	2	1	11	2	90	20	8
Bacon, Egg (White) and Cheese	96	190	60	7	2.5	0	10	580	21	1	1	11	0	0	20	8
Black Forest Ham, Egg White & Cheese	105	180	50	5	2	0	10	620	22	1	1	12	0	0	20	8
Egg (White) & Cheese	91	170	45	5	1.5	0	5	490	21	1	1	9	0	0	20	8
Egg White with Cheese and Avocado	109	200	70	8	2	0	5	490	23	2	1	10	2	90	20	8
Steak, Egg (White) and Cheese	108	190	50	6	2	0	10	620	22	1	1	13	0	0	20	10
Subway Nutrition Facts: Egg White Omelet Sandwich
6" Bacon, Egg (White) & Cheese with Avocado	218	430	150	17	5	0	20	1100	48	6	5	23	4	180	60	15
6" Bacon, Egg (White) and Cheese	183	370	100	11	4.5	0	20	1090	45	4	5	23	4	0	60	15
6" Egg (White) & Cheese	174	320	70	8	3	0	10	910	44	4	5	19	4	0	60	15
6" Egg White & Cheese (with ham)	202	350	80	9	3.5	0	25	1170	45	4	6	24	4	0	60	15
6" Egg White with Cheese and Avocado	209	380	120	13	4	0	10	910	47	6	5	20	4	180	60	15
6" Steak, Egg (White) & Cheese	216	390	90	10	4	0	35	1240	47	4	6	28	4	0	60	20
Omelet Sandwich
6" Bacon, Egg & Cheese	183	410	140	16	6	0	235	1050	45	5	6	23	8	0	40	20
6" Bacon, Egg & Cheese with Avocado	218	470	190	21	7	0	235	1050	48	7	7	23	8	180	45	20
6" Black Forest Ham, Egg & Cheese	202	390	120	13	5	0	240	1120	45	5	7	24	8	0	40	20
6" Egg & Cheese	174	360	110	12	4.5	0	230	860	44	5	6	19	8	0	40	20
6" Steak, Egg & Cheese	216	430	130	15	5	0	255	1190	47	5	7	28	8	0	40	20
Subway Nutrition Facts: Reg. Egg on 3" Flatbread
Bacon, Egg & Cheese with Avocado	113	240	110	12	3.5	0	115	560	23	2	2	11	4	90	10	10
Bacon, Egg and Cheese	96	210	80	9	3.5	0	115	560	21	1	2	11	4	0	10	10
Black Forest Ham, Egg & Cheese	105	200	70	8	2.5	0	120	590	22	1	2	12	4	0	10	10
Egg & Cheese	91	190	60	7	2.5	0	110	460	21	1	2	9	4	0	10	10
Steak, Egg and Cheese	108	210	70	8	3	0	125	590	22	1	2	13	4	0	10	10
Sunrise Subway Melt®	147	240	90	10	3.5	0	130	780	23	2	3	16	8	4	10	10
Subway Nutrition Facts													% Daily Value
Subway Nutrition Facts: Breads & Toppings
Subway Nutrition Facts: Breads
6" Flatbread	87	220	40	4.5	1	0	0	340	38	2	2	7	0	0	10	15
6" 9-Grain Wheat Bread	78	210	20	2	0.5	0	0	280	40	4	5	8	0	0	30	15
6" Hearty Italian Bread	75	210	20	2.5	0.5	0	0	280	41	2	5	7	0	0	30	15
6" Honey Oat	82	230	20	3	0.5	0	0	280	43	4	6	8	0	0	30	15
6" Italian (White) Bread	71	200	20	2	0.5	0	0	280	38	1	5	7	0	0	30	15
6" Italian Herbs & Cheese	82	250	45	5	2.5	0	10	470	40	2	5	9	2	0	40	15
6" Monterey Cheddar	82	240	50	6	2.5	0	10	340	38	2	5	10	2	0	40	15
6" Parmesan Oregano Bread	75	220	25	2.5	1	0	0	420	40	2	5	8	0	0	35	15
6" Roasted Garlic**	82	230	25	2.5	0.5	0	0	1240	45	2	7	8	4	45	35	15
6" Sourdough Bread	78	210	25	3	1	0	0	210	41	3	2	8	0	0	4	6
6" Flatbread	87	220	40	4.5	1	0	0	450	38	2	2	7	0	0	8	15
Garlic Bread (NEW)	74	210	20	2.5	0	0	0	540	40	2	0	7	0	0	30	15
Mini Italian (White) Bread	47	130	15	1.5	0	0	0	180	25	1	3	5	0	0	20	8
Mini Wheat Bread	52	140	15	1.5	0	0	0	180	27	3	3	5	0	0	20	8
Subway Nutrition Facts: Condiments & Extras
Bacon (2 strips)	9	45	30	3.5	1.5	0	10	190	0	0	0	3	0	0	0	0
Cheddar Cheese (2 triangles)	15	60	45	5	3	0	15	95	0	0	0	4	4	0	10	0
Chipotle Southwest Sauce	21	100	90	10	1.5	0	10	220	1	0	0	0	0	0	0	0
Honey Mustard Sauce, Fat Free	21	30	0	0	0	0	0	120	7	0	6	0	0	0	0	2
Fat Free Sweet Onion	21	40	0	0	0	0	0	85	9	0	8	0	0	0	0	0
Light Mayonnaise (1 T)	15	50	45	5	1	0	5	100	<1	0	0	0	0	0	0	0
Mayonnaise (1 T)	15	110	110	12	2	0	10	80	0	0	0	0	0	0	0	0
Mustard yellow or deli brown (2 tsp)	10	5	0	0	0	0	0	115	<1	0	0	0	0	0	0	0
Olive Oil Blend (1 tsp)	7	45	45	5	1	0	0	0	0	0	0	0	0	0	0	0
Pepperjack Cheese (2 triangles)	11	50	35	4	2.5	0	15	140	0	0	0	2	4	4	10	0
Pepperoni	18	80	70	7	3	0	15	410	1	0	1	4	0	0	0	0
Processed American Cheese (2 triangles)	11	40	30	3.5	2	0	1	200	1	0	0	2	4	0	6	0
Provolone Cheese (2 half circles)	14	50	35	4	2	0	10	125	0	0	0	4	2	0	10	0
Ranch (amount on 6" sub)	21	110	100	11	1.5	0	5	200	1	0	1	0	0	0	0	0
Shredded Monterey Blend	14	50	40	4.5	3	0	15	90	1	0	0	3	4	0	10	0
Swiss Cheese (2 triangles)	14	50	35	4.5	2.5	0	15	30	0	0	0	4	2	0	15	0
Vinegar (1 tsp)	8	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Subway Nutrition Facts: Vegetables
Avocado	35	60	50	5	1	0	0	0	3	2	0	1	0	180	0	0
Banana Peppers (3 rings)	4	0	0	0	0	0	0	20	0	0	0	0	0	6	0	0
Cucumbers (3 slices)	13	0	0	0	0	0	0	0	1	0	0	0	0	0	0	0
Green Peppers (3 strips)	7	0	0	0	0	0	0	0	0	0	0	0	0	10	0	0
Jalapeno Peppers (3 rings)	4	0	0	0	0	0	0	70	0	0	0	0	0	2	0	0
Lettuce	21	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Olives (3 rings)	3	0	0	0	0	0	0	25	0	0	0	0	0	0	0	0
Onions	7	0	0	0	0	0	0	0	1	0	0	0	0	0	0	0
Pickles (3 chips)	9	0	0	0	0	0	0	125	0	0	0	0	0	0	0	0
Spinach	2	0	0	0	0	0	0	0	0	0	0	0	4	0	0	0
Tomato (3 wheels)	34	5	0	0	0	0	0	0	1	0	1	0	6	8	0	0
Subway Nutrition Facts: Condiments & Extras - Fresh Fit
1% Low Fat Milk - 12 oz	366	160	35	3.5	2.5	0	20	180	19	0	17	12	15	6	45	0
Minute Maid® Fruit Punch (100% Juice)	200	100	0	0	0	0	0	15	24	0	21	0	0	100	10	2
Subway Nutrition Facts													% Daily Value
Subway Nutrition Facts: Soups and Extras (incl. Desserts)
Subway Nutrition Facts: Beverages
Coca Cola® Classic (21 oz, no ice)	621	260	0	0	0	0	0	15	71	0	71	0	0	0	0	0
Diet Coke® (21 oz, no ice)	621	0	0	0	0	0	0	25	0	0	0	0	0	0	0	0
FUZE Black Tea with Lemon Sweet (21 oz, no ice)	621	170	0	0	0	0	0	0	43	0	43	0	0	25	0	0
FUZE Green Tea (21 oz, no ice)	621	140	0	0	0	0	0	0	37	0	36	0	0	25	0	0
FUZE Raspberry Tea (21 oz, no ice)	621	150	0	0	0	0	0	0	58	0	58	0	0	25	0	0
FUZE Sweet Tea (21 oz, no ice)	621	170	0	0	0	0	0	0	44	0	44	0	0	25	0	0
FUZE Unsweetened Tea (21 oz, no ice)	621	0	0	0	0	0	0	0	1	0	1	0	0	25	0	0
Milk, Chocolate Flavored Reduced Fat (8 oz)	240	220	45	5	3.5	0	25	230	32	0	29	10	10	4	35	2
Milk, Low Fat (8 oz)/font>	240	100	20	2.5	1.5	0	10	120	12	0	12	8	10	4	30	0
Minute Maid® Light Lemonade (21 oz, no ice)	621	15	0	0	0	0	0	15	3	0	3	0	0	0	0	0
Sprite® (21 oz, no ice)	621	260	0	0	0	0	0	60	68	0	68	0	0	0	0	0
Subway Nutrition Facts: Cookies & Desserts
Apple Slices - 1 package	71	35	0	0	0	0	0	0	9	2	7	0	0	30	4	0
Birthday Berry Cookie	45	200	70	8	4	0	10	130	32	0	19	2	8	0	2	4
Chocolate Chip	45	220	90	10	5	0	15	130	30	1	18	2	6	0	0	6
Chocolate Chunk	45	220	90	10	5	0	10	100	30	1	17	2	0	0	0	6
Double Chocolate Chip	45	210	80	9	5	0	15	130	30	1	20	2	6	0	2	4
Gingerbread	45	200	60	7	3	0	15	140	32	1	0	2	6	0	0	6
M & M™	45	210	90	10	5	0	15	100	32	1	18	2	0	0	2	6
Oatmeal Raisin	45	200	70	8	4	0	15	130	30	1	16	3	0	0	2	6
Peanut Butter**	45	220	110	12	5	0	10	130	26	1	16	4	4	0	2	6
Raspberry Cheesecake	45	200	80	9	5	0	15	120	29	0	16	2	6	0	2	4
Sugar	45	220	110	12	6	0	15	130	28	1	14	2	0	0	0	4
White Chip Macadamia Nut	45	220	100	11	5	0	15	130	29	1	18	2	6	0	2	4
Subway Nutrition Facts: Soup (1 bowl)
Beef Chili (8 oz)	255	350	220	24	10	0	80	730	17	4	7	15	40	4	8	15
Chicken Noodle (8 oz)	255	100	10	1	0.5	0	15	720	12	1	1	10	35	4	4	4
Chili Con Carne (10 oz)	255	350	220	24	10	0	80	730	17	4	7	15	40	4	8	15
Clam Chowder (8 oz)	255	200	100	11	7	0.5	30	850	20	2	3	5	0	4	4	4
Creamy Chicken and Dumplings (8 oz)	255	150	40	4.5	2	0	40	740	20	3	3	8	20	10	4	6
Creamy Wild and Brown Rice (8 oz)	255	180	90	10	4	0.5	35	820	16	2	4	6	20	4	8	2
Golden Broccoli and Cheese (8 oz)	255	150	70	7	4.5	0.5	25	710	15	1	6	5	20	40	15	20
Green Chili and Tomato (8 oz)	255	90	20	2	0.5	0	0	680	14	3	5	2	8	25	4	6
Loaded Baked Potato (8 oz)	255	220	100	11	6	0.5	40	840	23	2	4	7	0	10	8	4
Minestrone (8 oz)	255	90	10	1	0	0	0	740	17	5	4	4	40	4	6	6
Poblano Corn Chowder (8 oz)	255	150	60	7	4	0.5	20	560	18	2	7	5	4	4	10	4
Vegetable Beef (8 oz)	255	90	15	2	0.5	0	5	730	15	3	3	4	70	4	4	4
Subway Nutrition Facts: Flatizza™
Cheese Flatizza™	157	390	140	16	8	0	35	810	42	2	3	21	10	2	70	15
Pepperoni Flatizza™	181	500	230	26	12	0	60	1340	43	2	4	26	10	4	70	15
Spicy Italian Flatizza™	181	490	220	25	11	0	60	1290	43	2	4	25	10	4	70	15
Veggie Flatizza™	191	410	150	17	8	0	35	850	44	3	4	21	10	25	70	15

This Subway Nutrition Chart is effective July 2014. Sandwich nutrition values include 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers. Values do not include cheese unless noted. Salads contain meat/poultry, standard vegetables and do not include salad-dressing or croutons. Addition of other condiments and fixings will alter nutrition values. % Daily Values (DV) are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Source: www.subway.com

You Might Also Like:

Back to top

Search Our Site:

Custom Search

---

Free E-Book: