Calories in Sandwiches and Subs, By Type (2026)

Deli and cold sandwiches range from 250 to 600 calories, while hot and specialty sandwiches can reach up to 900 calories or more. The highest-calorie options include meatball and cheesesteak subs.

This article provides a comprehensive overview of calories in various types of sandwiches and subs, including both deli and hot varieties. Data is sourced from USDA FoodData Central and reputable chain nutrition information.

How Many Calories Are in Deli and Cold Sandwiches?

Deli and cold sandwiches are typically lower in calories compared to hot varieties. These sandwiches often feature meats, cheeses, and vegetables, making them a popular choice.

Sandwich	Serving	Calories	Protein (g)	Fat (g)
Turkey Sub	6 in	300	20	6
Ham Sub	6 in	290	18	7
Italian BMT Sub	6 in	480	22	22
Club Sandwich	1 sandwich	450	30	20
BLT	1 sandwich	400	15	25
Tuna Salad Sandwich	1 sandwich	350	25	18
Grilled Cheese	1 sandwich	350	15	20

Comparing these options helps identify lower-calorie choices for lunch.

How Many Calories Are in Hot and Specialty Sandwiches?

Hot and specialty sandwiches tend to be higher in calories due to added fats and ingredients. These sandwiches often feature grilled meats and rich sauces.

Sandwich	Serving	Calories	Protein (g)	Fat (g)
Philly Cheesesteak	6 in	700	30	35
Chicken Parm Sub	6 in	600	35	25
Meatball Sub	6 in	800	40	40
Pulled Pork Sandwich	1 sandwich	500	25	20
Gyro	1 sandwich	450	20	25
Falafel Wrap	1 wrap	400	15	15

These sandwiches are often more indulgent and can significantly impact daily caloric intake.

Which Sandwich Has the Fewest Calories?

The following sandwiches are the lowest in calories within their respective categories.

1. Ham Sub (6 in): 290 kcal
2. Turkey Sub (6 in): 300 kcal
3. Tuna Salad Sandwich (1 sandwich): 350 kcal
4. Falafel Wrap (1 wrap): 400 kcal
5. BLT (1 sandwich): 400 kcal

Which Sandwich Has the Most Calories?

These sandwiches are the highest in calories, making them more calorie-dense options.

1. Meatball Sub (6 in): 800 kcal
2. Philly Cheesesteak (6 in): 700 kcal
3. Chicken Parm Sub (6 in): 600 kcal
4. Italian BMT Sub (6 in): 480 kcal
5. Club Sandwich (1 sandwich): 450 kcal

How to Track Sandwiches and Subs Calories Accurately

Estimating calories in sandwiches can be challenging due to varying portion sizes, ingredient density, and hidden components like sauces. Nutrola is an AI nutrition tracking app that identifies sandwiches and subs from a photo and returns calories and macros from a database of more than 1.8 million verified foods. It also supports barcode scanning for packaged items and voice logging for quick entries. Nutrola is available from €2.50 per month and shows no ads on any tier.

For related references, see calories in every candy and chocolate bar, calories in every protein bar, and calories in ice cream by brand.

How We Calculated These Numbers

Data was compiled from USDA FoodData Central, chain nutrition data, and manufacturer labels. Serving sizes are standardized, and values are rounded to the nearest whole number for clarity.

Frequently Asked Questions (FAQ)

What is the average calorie count for a sandwich?

The average calorie count for a standard sandwich ranges from 300 to 600 calories, depending on the ingredients.

Are cold sandwiches healthier than hot sandwiches?

Cold sandwiches generally have fewer calories and fats compared to hot sandwiches, which often include richer ingredients.

How many calories are in a grilled cheese sandwich?

A grilled cheese sandwich typically contains around 350 calories, depending on the type of bread and cheese used.

What is the calorie content of a turkey sub?

A 6-inch turkey sub contains approximately 300 calories, making it a relatively low-calorie option.

Which sandwich is the best choice for weight loss?

Opting for a turkey or ham sub can be beneficial for weight loss, as they are lower in calories compared to specialty sandwiches.

How do sauces affect the calorie count of sandwiches?

Sauces can significantly increase the calorie count of sandwiches, often adding 50 to 200 calories or more, depending on the type and amount used.

Key Takeaways

• Deli and cold sandwiches are generally lower in calories than hot sandwiches.
• The highest-calorie sandwiches often include rich meats and sauces.
• A typical turkey sub contains about 300 calories.
• Meatball subs can exceed 800 calories per serving.
• Comparing sandwich types can help in making healthier choices.
• Portion sizes and ingredients greatly influence calorie counts.