Subway offers a wide variety of menu options for those looking to enjoy a quick and satisfying meal. One aspect that often captures the attention of health-conscious individuals is the consideration of calorie content. With a focus on providing healthier alternatives, Subway has become synonymous with fresh ingredients and customizable sandwiches. When it comes to Subway calories, the range can vary depending on the ingredients and choices made. By opting for a lean protein like turkey or chicken, loading up on crisp vegetables, and selecting lighter dressings or sauces, it’s possible to create a delicious and filling meal that is also mindful of calorie intake. Whether you’re aiming to maintain a balanced diet or looking to manage your weight, Subway offers a plethora of calorie-conscious options that allow you to enjoy a tasty meal without compromising your health goals. For more details about Calories you can check Pizza Hut Calories.
6-Inch Subs
| Menu Item | Energy (kJ) | Energy (Cal) | Protein (g) | Fat- Total (g) | Fat – Sat. (g) | Carbs (g) | Sugars (g) | Sodium (mg) |
| 6-Inch Sub – Buffalo Chicken | 1260 | 301 | 22.8 | 4.3 | 1.0 | 41.1 | 7.2 | 1070 |
| 6-Inch Sub – Chicken and Bacon Ranch Melt (with Mozzarella Cheese) | 1860 | 445 | 28.7 | 18.7 | 6.0 | 39.6 | 5.5 | 918 |
| 6-Inch Sub – Chicken Classic | 1460 | 350 | 18.0 | 11.0 | 3.1 | 43.1 | 5.3 | 809 |
| 6-Inch Sub – Chicken Schnitzel | 1650 | 395 | 25.6 | 11.8 | 2.0 | 45.0 | 5.3 | 553 |
| 6-Inch Sub – Chicken Strips | 1200 | 286 | 22.5 | 4.1 | 0.9 | 38.2 | 5.0 | 489 |
| 6-Inch Sub – Chicken Teriyaki | 1320 | 315 | 22.5 | 4.2 | 1.0 | 45.2 | 10.4 | 681 |
| 6-Inch Sub – Italian B.M.T. (with Salami Pepperoni Leg Ham) | 1580 | 378 | 19.9 | 14.9 | 5.3 | 39.7 | 5.7 | 1010 |
| 6-Inch Sub – Leg Ham | 1090 | 259 | 14.8 | 4.0 | 0.9 | 39.2 | 5.9 | 683 |
| 6-Inch Sub – Meatball Melt (with Marinara Sauce Mozzarella Cheese) | 1920 | 458 | 22.0 | 19.4 | 8.3 | 48.3 | 9.9 | 764 |
| 6-Inch Sub – Pizza Melt (with Salami Pepperoni Mozzarella Cheese Marinara Sauce) | 1730 | 415 | 19.9 | 18.2 | 7.6 | 41.4 | 6.6 | 929 |
| 6-Inch Sub – Seafood Sensation (with Mayonnaise) | 1420 | 338 | 11.4 | 10.7 | 2.0 | 47.0 | 5.7 | 665 |
| 6-Inch Sub – Smashed Falafel | 1570 | 375 | 15.0 | 8.2 | 1.3 | 55.5 | 8.6 | 911 |
| 6-Inch Sub – Southern Style Chicken Bites | 1570 | 375 | 15.1 | 10.7 | 1.5 | 52.9 | 5.9 | 896 |
| 6-Inch Sub – Steak Melt (with Mozzarella Cheese) | 1520 | 364 | 24.1 | 10.4 | 4.4 | 40.4 | 5.5 | 850 |
| 6-Inch Sub – Tuna & Mayo | 1360 | 325 | 18.6 | 9.9 | 1.7 | 38.9 | 4.7 | 498 |
| 6-Inch Sub – Turkey | 1100 | 263 | 17.2 | 3.3 | 0.7 | 39.1 | 5.6 | 548 |
| 6-Inch Sub – Veggie Delite? with Avo | 1130 | 271 | 9.5 | 7.6 | 1.0 | 41.4 | 4.7 | 249 |
| 6-Inch Sub – Veggie Patty | 1690 | 404 | 16.0 | 11.7 | 2.2 | 54.4 | 7.3 | 573 |
Breads
| Menu Item | Energy (kJ) | Energy (Cal) | Protein (g) | Fat- Total (g) | Fat – Sat. (g) | Carbs (g) | Sugars (g) | Sodium (mg) |
| Subway 6-Inch Wheat Bread | 814 | 195 | 7.5 | 2.1 | 0.3 | 35.0 | 2.6 | 271 |
| Subway 6-Inch White Bread | 817 | 195 | 7.4 | 2.1 | 0.3 | 35.2 | 2.7 | 239 |
| Subway 6-Inch Malted Rye Bread | 1020 | 244 | 10.6 | 4.5 | 0.7 | 37.8 | 2.6 | 364 |
| Subway 6-Inch Italian Herbs & Cheese Bread | 977 | 234 | 9.4 | 4.5 | 1.9 | 37.3 | 3.0 | 444 |
| Mini Wheat Bread | 542 | 130 | 5.0 | 1.4 | 0.2 | 23.3 | 1.7 | 181 |
| Mini White Bread | 545 | 130 | 5.0 | 1.4 | 0.2 | 23.5 | 1.8 | 159 |
| Wrap Flour (regular) | 952 | 228 | 6.3 | 5.8 | 3.1 | 36.5 | 0.9 | 379 |
| Wrap Flour (large) | 1080 | 258 | 7.1 | 6.5 | 3.5 | 41.3 | 1.1 | 429 |
| Wrap Gluten Free | 876 | 209 | 4.2 | 4.6 | 0.6 | 35.6 | 1.4 | 310 |
| Wrap Multigrain | 885 | 212 | 7.3 | 4.7 | 2.0 | 33.2 | 1.6 | 416 |
Breakfast
| Menu Item | Energy (kJ) | Energy (Cal) | Protein (g) | Fat- Total (g) | Fat – Sat. (g) | Carbs (g) | Sugars (g) | Sodium (mg) |
| Bacon and Egg | 1620 | 387 | 20.1 | 16.5 | 6.5 | 38.3 | 4.6 | 624 |
| Egg and Cheese | 1380 | 329 | 17.1 | 11.5 | 4.5 | 38.1 | 4.4 | 414 |
| Ham Egg and Cheese | 1570 | 376 | 23.6 | 13.2 | 5.1 | 39.4 | 5.5 | 848 |
| Ham Tomato and Cheese | 1300 | 311 | 17.9 | 8.7 | 3.8 | 38.6 | 5.3 | 782 |
Cookies
| Menu Item | Energy (kJ) | Energy (Cal) | Protein (g) | Fat- Total (g) | Fat – Sat. (g) | Carbs (g) | Sugars (g) | Sodium (mg) |
| Chocolate Chip Cookie | 955 | 228 | 2.1 | 10.8 | 5.6 | 31.4 | 19.3 | 165 |
| Chocolate Chip Rainbow Cookie | 884 | 211 | 2.0 | 9.7 | 4.9 | 29.4 | 17.2 | 103 |
| Double Chocolate Chip Cookie | 886 | 212 | 2.0 | 9.5 | 5.4 | 30.0 | 19.9 | 165 |
| Raspberry Cheesecake Cookie | 853 | 204 | 2.0 | 8.8 | 5.0 | 29.5 | 15.8 | 176 |
| White Chip Macadamia Nut Cookie | 970 | 232 | 2.1 | 11.5 | 5.7 | 30.7 | 18.9 | 178 |
Meat, Poultry, Egg, Seafood & Vegetarian
| Menu Item | Energy (kJ) | Energy (Cal) | Protein (g) | Fat- Total (g) | Fat – Sat. (g) | Carbs (g) | Sugars (g) | Sodium (mg) |
| Bacon Smoky | 240 | 57 | 3 | 5 | 2 | 0.2 | 0.2 | 210 |
| Buffalo Chicken | 372 | 89 | 14.4 | 2 | 0.6 | 3.2 | 2.5 | 820 |
| Chicken Classic | 574 | 137 | 9.6 | 8.7 | 2.7 | 5.2 | 0.6 | 560 |
| Chicken Schnitzel | 765 | 183 | 17.2 | 9.5 | 1.7 | 7.1 | 0.6 | 305 |
| Chicken Strips | 306 | 73 | 14.1 | 1.8 | 0.6 | 0.3 | 0.3 | 241 |
| Chicken Teriyaki | 428 | 102 | 14.1 | 1.9 | 0.6 | 7.3 | 5.7 | 432 |
| Leg Ham | 196 | 47 | 6.5 | 1.7 | 0.6 | 1.3 | 1.1 | 434 |
| Meatball (beef) with Marinara Sauce | 834 | 199 | 10.7 | 13.4 | 5.4 | 9.8 | 5.1 | 446 |
| Pepperoni | 297 | 71 | 4.1 | 5.9 | 2.3 | 0.6 | 0.2 | 270 |
| Poached Egg | 275 | 66 | 5.6 | 4.4 | 1.3 | 0.8 | 0.2 | 66 |
| Salami | 297 | 71 | 4.1 | 5.9 | 2.3 | 0.6 | 0.2 | 270 |
| Seafood Sensation (with Mayonnaise) | 528 | 126 | 3 | 8.4 | 1.6 | 9.1 | 0.9 | 416 |
| Smashed Falafel | 682 | 163 | 6.6 | 5.9 | 1 | 17.6 | 3.8 | 662 |
| Southern Style Chicken Bites | 678 | 162 | 6.7 | 8.4 | 1.2 | 15 | 1.1 | 647 |
| Steak Diced | 443 | 106 | 12.8 | 4.5 | 1.5 | 2 | 0.7 | 531 |
| Tuna & Mayo (with Mayonnaise) | 471 | 113 | 10.2 | 7.6 | 1.3 | 1 | 0 | 249 |
| Turkey Sliced | 211 | 51 | 8.8 | 1 | 0.3 | 1.2 | 0.8 | 300 |
| Veggie Patty | 803 | 192 | 7.6 | 9.4 | 1.8 | 16.5 | 2.5 | 324 |
Mini Subs
| Menu Item | Energy (kJ) | Energy (Cal) | Protein (g) | Fat- Total (g) | Fat – Sat. (g) | Carbs (g) | Sugars (g) | Sodium (mg) |
| Mini Sub – Turkey | 695 | 166 | 10.0 | 2.1 | 0.4 | 25.7 | 3.5 | 315 |
| Mini Sub – Leg Ham | 680 | 163 | 9.1 | 2.3 | 0.5 | 25.8 | 3.6 | 383 |
| Mini Sub – Veggie Delite with Avo | 763 | 182 | 6.4 | 5.3 | 0.7 | 27.6 | 3.1 | 166 |
Sauces & Dressings
| Menu Item | Energy (kJ) | Energy (Cal) | Protein (g) | Fat- Total (g) | Fat – Sat. (g) | Carbs (g) | Sugars (g) | Sodium (mg) |
| Blue Cheese Dressing | 257 | 61 | 0.3 | 6.2 | 0.6 | 1.4 | 0.8 | 177 |
| Chipotle Southwest Sauce | 393 | 94 | 0.6 | 9.8 | 1.6 | 1.2 | 0.7 | 130 |
| Garlic Aioli | 246 | 59 | 0.3 | 5.8 | 0.9 | 1.6 | 1 | 187 |
| Habanero Hot Sauce | 83 | 20 | 0.1 | 0 | 0 | 4.6 | 3.7 | 320 |
| Honey Mustard Sauce | 124 | 30 | 0.3 | 0.3 | 0 | 6.5 | 4.4 | 94.5 |
| Marinara Sauce | 60 | 14 | 0.3 | 0.5 | 0.1 | 1.8 | 1.4 | 70.4 |
| Mayonnaise | 184 | 44 | 0.1 | 4.6 | 0.7 | 0.6 | 0 | 65.8 |
| Ranch Dressing | 235 | 56 | 0.3 | 6 | 0.5 | 0.6 | 0.2 | 149 |
| Smoky BBQ Sauce | 128 | 31 | 0.1 | 0 | 0 | 7.3 | 5.9 | 167 |
| Spicy Mayonnaise | 302 | 72 | 0.2 | 7.3 | 0.6 | 1.7 | 1.4 | 152 |
| Sweet Chilli Sauce | 169 | 40 | 0.1 | 0.1 | 0 | 9.6 | 8.7 | 181 |
| Sweet Onion Sauce | 155 | 39 | 0.1 | 0.1 | 0 | 9.1 | 7.9 | 73.5 |
| Thousand Island Dressing | 298 | 71 | 0.2 | 5.7 | 0.9 | 5 | 4.3 | 94.5 |
| Tomato Sauce | 102 | 24 | 0.3 | 0 | 0 | 5.4 | 5.1 | 187 |
Sides & Snacks
| Menu Item | Energy (kJ) | Energy (Cal) | Protein (g) | Fat- Total (g) | Fat – Sat. (g) | Carbs (g) | Sugars (g) | Sodium (mg) |
| Avocado Toastie (on White Bread) | 1310 | 312 | 9.7 | 12.6 | 1.5 | 42.2 | 2.7 | 239 |
| Cheesy Garlic Toastie (on White Bread) | 1550 | 370 | 14.5 | 16.2 | 6.9 | 40.5 | 4.2 | 810 |
| Chipotle Quesadilla (on Flour Wrap (regular size) with Mozzarella Cheese) | 1180 | 282 | 8.3 | 18.2 | 7.0 | 21.2 | 1.7 | 427 |
| Garlic & Herb Toastie (on White Bread) | 1140 | 272 | 8.2 | 8.4 | 1.5 | 39.3 | 4.0 | 660 |
| Ham Cheese & Tomato Jaffle (on White Bread with Mayonnaise) | 1170 | 278 | 13.0 | 10.8 | 3.8 | 31.8 | 3.5 | 553 |
| Meatball Mozza Pot (with Marinara Sauce) | 1350 | 322 | 17.5 | 22.0 | 9.4 | 15.0 | 7.6 | 702 |
| Southern Style Chicken Bites (no sauce) | 1360 | 324 | 13.3 | 16.7 | 2.4 | 30.0 | 2.2 | 1290 |
| Fruit Powerz Apple & Strawberry Puree | 196 | 47 | 0.5 | 0.2 | 0.1 | 9.5 | 8.3 | 4.5 |
Best Selling item of Subway Calories
One of the best-selling items at Subway is the classic Subway Club sandwich, which has gained popularity among customers for its delicious taste and satisfying ingredients. When it comes to calorie content, the Subway Club offers a moderate option compared to some other menu choices. The Subway Club typically features a combination of turkey breast, roast beef, and ham, layered with fresh vegetables and served on your choice of bread. By opting for lighter bread options like whole wheat or honey oat and adding an array of crisp lettuce, juicy tomatoes, crunchy cucumbers, and tangy pickles, you can create a mouthwatering Subway Club sandwich that satisfies your cravings while still keeping a close watch on your calorie intake. With its flavorful combination of meats and fresh toppings, it’s no wonder the Subway Club remains a top choice for customers seeking a delicious and moderately calorie-conscious meal at Subway.
Frequently Ask Questions (FAQs)
