Every Subway Menu Item Ranked by Calories (2026)

Subway has 170 menu items in this ranking, from Vinegar at 0 calories to Meatball Pizza, 8 in at 860 calories. The average item is about 302 calories. All figures are for the US menu. The full table below ranks every item by calories, with protein, carbs, and fat.

Subway menu items ranked by calories (US menu)

Every item below is ranked from highest to lowest calories. Protein, carbs, and fat are shown for each, which most calorie sites leave out:

#	Item	Category	Calories	Protein (g)	Carbs (g)	Fat (g)
1	Meatball Pizza, 8 in	Pizza	860	37	100	33
2	Sausage Pizza	Pizza	860	35	98	35
3	Bacon Pizza, 8 in	Pizza	840	37	98	31
4	Pepperoni Pizza	Pizza	840	35	97	33
5	Cheese Pizza	Pizza	720	28	97	23
6	Cinnamon Rolls	Desserts	610	9	83	27
7	Chicken & Bacon Ranch Melt, 6 in	Sandwiches	610	38	47	30
8	Mega Melt Flatbread w/ Regular Egg, 6 in	Sandwiches	600	34	44	31
9	Mega Melt w/ Regular Egg, 6 in	Sandwiches	590	35	45	29
10	Crunchy Chicken Enchilada, 6 in	Sandwiches	580	26	60	26
11	Falafel, 6 in	Sandwiches	580	18	73	24
12	Pastrami Melt, Big Hot, 6 in	Sandwiches	580	29	47	28
13	Mega Melt Flatbread w/ Egg White, 6 in	Sandwiches	560	36	45	26
14	Mega Melt w/ Egg White, 6 in	Sandwiches	550	36	46	24
15	Chicken & Bacon Ranch Melt Salad	Salads	540	32	15	40
16	Sunrise Subway Melt w/ Regular Egg on Flatbread, 6 in	Sandwiches	530	34	47	22
17	Sausage, Egg & Cheese Flatbread, 6 in	Sandwiches	520	29	44	26
18	Breakfast BMT w/ Regular Egg on Flatbread, 6 in	Sandwiches	520	28	46	25
19	Mediterranean Steak, 6 in	Sandwiches	520	29	49	22
20	Chocolate Chunk Muffin	Baked Goods	510	5	63	27
21	Sunrise Subway Melt, 6 in	Sandwiches	510	34	48	20
22	Sausage, Egg & Cheese, 6 in	Sandwiches	510	29	45	24
23	Pepperoni Flatizza	Pizza	500	26	44	26
24	Spicy Italian Flatizza	Pizza	500	26	44	25
25	Big Philly Cheesesteak, 6 in	Sandwiches	500	38	51	17
26	Breakfast BMT, 6 in	Sandwiches	500	29	47	23
27	Pizza Sub, 6 in	Sandwiches	490	20	49	24
28	Caesar Chicken Melt, 6 in	Sandwiches	490	29	46	22
29	Corned Beef Reuben, 6 in	Sandwiches	490	39	52	15
30	Mediterranean Chicken, 6 in	Sandwiches	490	30	46	20
31	Sunrise Subway Melt w/ Egg White on Flatbread, 6 in	Sandwiches	490	35	47	17
32	BBQ Rib Sub, 6 in	Sandwiches	490	20	48	25
33	Chicken Parmesan, 6 in	Sandwiches	480	24	63	16
34	Egg Salad, 6 in	Sandwiches	480	17	45	26
35	Sausage, Egg White & Cheese Flatbread, 6 in	Sandwiches	480	30	44	21
36	Apple Cinnamon Pecan Muffin	Baked Goods	480	6	57	25
37	Breakfast BMT w/ Egg White on Flatbread, 6 in	Sandwiches	480	30	46	20
38	Turkey Italiano Melt, 6 in	Sandwiches	480	22	48	23
39	Spicy Italian, 6 in	Sandwiches	480	20	46	24
40	Meatball Marinara, 6 in	Sandwiches	480	21	60	18
41	Tuna, 6 in	Sandwiches	480	20	44	25
42	Breakfast BMT w/ Egg White, 6 in	Sandwiches	470	30	47	17
43	Sunrise Subway Melt w/ Egg White, 6 in	Sandwiches	470	36	48	15
44	Sausage, Egg White & Cheese, 6 in	Sandwiches	470	30	45	18
45	Bacon, Egg & Cheese Flatbread, 6 in	Sandwiches	460	25	43	21
46	Banana Bread Muffin	Baked Goods	460	6	53	25
47	Cubano, 6 in	Sandwiches	460	32	48	14
48	Chicken Pizziola Melt, 6 in	Sandwiches	460	32	50	15
49	Steak, Egg & Cheese Flatbread, 6 in	Sandwiches	450	28	45	18
50	Bacon, Egg & Cheese, 6 in	Sandwiches	450	25	44	18
51	Steak, Egg & Cheese, 6 in	Sandwiches	440	28	46	15
52	Turkey & Bacon Guacamole, 6 in	Sandwiches	440	24	50	15
53	Bacon, Egg White & Cheese Flatbread, 6 in	Sandwiches	430	26	44	15
54	Turkey & Bacon Avocado, 6 in	Sandwiches	420	24	50	14
55	BBQ Pulled Pork, 6 in	Sandwiches	420	23	62	9
56	Pastrami, 6 in	Sandwiches	420	20	46	17
57	Subway Seafood Sensation, 6 in	Sandwiches	420	13	51	19
58	Buffalo Chicken, 6 in	Sandwiches	420	25	46	16
59	Veggie Flatizza	Pizza	410	22	45	17
60	Subway Melt, 6 in	Sandwiches	410	26	48	13
61	Steak, Egg White & Cheese Flatbread, 6 in	Sandwiches	410	29	45	12
62	Blueberry Crumb Muffin	Baked Goods	410	5	60	17
63	Black Forest Ham, Egg & Cheese on Flatbread, 6 in	Sandwiches	410	23	44	16
64	Bacon, Egg White & Cheese, 6 in	Sandwiches	410	26	45	13
65	Italian BMT, 6 in	Sandwiches	410	20	46	16
66	Cheese Flatizza	Pizza	400	21	43	16
67	Black Forest Ham, Egg & Cheese w/ Egg on Flatbread, 6 in	Sandwiches	400	24	45	14
68	Triple Berry Muffin	Baked Goods	400	7	55	17
69	Chicken Fingers, 6 in	Sandwiches	400	19	58	11
70	Steak, Egg White & Cheese, 6 in	Sandwiches	400	29	46	10
71	Big Cheesy, 6 in	Sandwiches	390	18	43	17
72	Veggie Patty, 6 in	Sandwiches	390	23	56	7
73	Malibu Garden Veggie Patty, 6 in	Sandwiches	380	13	64	10
74	Egg & Cheese Flatbread, 6 in	Sandwiches	380	19	42	15
75	BLT, 6 in	Sandwiches	380	20	44	13
76	Steak & Cheese, 6 in	Sandwiches	380	26	49	10
77	Chicken Salad, 6 in	Sandwiches	370	19	51	10
78	Orchard Chicken Salad, 6 in	Sandwiches	370	20	54	8
79	Brownie	Desserts	370	5	51	17
80	Egg & Cheese, 6 in	Sandwiches	370	19	44	13
81	Black Forest Ham, Egg White & Cheese Flatbread, 6 in	Sandwiches	370	25	44	11
82	Sweet Onion Chicken Teriyaki, 6 in	Sandwiches	370	25	58	4
83	Beef Chili w/ Beans	Soup	360	21	20	22
84	Turkey & Bacon, 6 in	Sandwiches	360	23	47	9
85	Black Forest Ham, Egg White & Cheese, 6in	Sandwiches	360	25	45	9
86	Egg White & Cheese w/ Ham, 6 in	Sandwiches	360	25	45	9
87	Cold Cut Combo, 6 in	Sandwiches	360	17	46	12
88	Brownie, Gluten Free	Desserts	350	3	48	16
89	Egg White & Cheese Flatbread, 6 in	Sandwiches	340	20	43	10
90	Carved Turkey Sandwich, 6 in	Sandwiches	330	25	45	5
91	Egg White & Cheese, 6 in	Sandwiches	330	20	44	8
92	Bagel	Toppings & Ingredients	290	11	56	1.5
93	Biscuit & Gravy	Baked Goods	280	6	30	15
94	Turkey Breast & Black Forest Ham, 6 in	Sandwiches	280	18	46	4
95	Croissant	Toppings & Ingredients	260	5	34	11
96	Sweet Onion Chicken Teriyaki Salad	Salads	230	19	34	3
97	Sugar Cookie	Desserts	230	2	28	12
98	Ranch Dressing	Toppings & Ingredients	220	0	2	23
99	Hash Browns	Fried Potatoes	220	2	30	10
100	White Chip Macadamia Nut Cookie	Desserts	220	2	28	11
101	Peanut Butter Cookie	Desserts	220	4	26	12
102	Black Bean Soup, 8 oz	Soup	210	12	39	1
103	Chocolate Chip w/ Rainbow Gems	Desserts	210	2	30	10
104	Biscuits	Toppings & Ingredients	210	4	27	10
105	Loaded Baked Potato w/ Bacon	Soup	210	5	15	13
106	Chocolate Chunk Cookie	Desserts	210	2	30	10
107	Double Chocolate Chip Cookie	Desserts	210	2	30	9
108	Raspberry Cheesecake	Desserts	200	2	29	9
109	Chocolate Chip Cookie	Desserts	200	2	30	10
110	Oatmeal Raisin Cookie	Desserts	200	3	30	8
111	Creamy Chicken & Wild Rice, 8 oz	Soup	190	7	16	11
112	Oil & Vinegar	Toppings & Ingredients	190	0	0	21
113	Chipotle Southwest	Toppings & Ingredients	190	1	2	20
114	Broccoli & Cheddar	Soup	170	5	18	9
115	Veggie Patty	Toppings & Ingredients	160	15	12	5
116	French Onion Soup	Soup	150	5	19	6
117	Creamy Chicken & Dumpling	Soup	150	8	20	4.5
118	Tomato Basil	Soup	130	4	15	6
119	Savory Caesar	Toppings & Ingredients	130	1	1	14
120	English Muffin	Toppings & Ingredients	120	4	25	1
121	Subway Vinaigrette Salad Dressing	Toppings & Ingredients	110	0	3	11
122	Signature Horseradish Sauce	Toppings & Ingredients	110	0	3	11
123	Tzatziki Sauce	Toppings & Ingredients	110	0	1	12
124	Mayonnaise	Toppings & Ingredients	110	0	0	12
125	Chicken Tortilla	Soup	110	6	12	4.5
126	Ranch Dressing, for 6 in Sandwiches	Toppings & Ingredients	110	0	1	11
127	Gorgonzola	Toppings & Ingredients	100	1	1	11
128	Chipotle Southwest Sauce	Toppings & Ingredients	100	0	1	10
129	Fire Roasted Tomato Sauce	Toppings & Ingredients	80	0	1	8
130	Thousand Island	Toppings & Ingredients	80	0	3	7
131	Giardiniera	Toppings & Ingredients	80	0	1	9
132	Bacon, 2 Strips	Toppings & Ingredients	80	6	1	5
133	Sweet Onion Sauce	Toppings & Ingredients	80	0	18	0
134	Creamy Italian	Toppings & Ingredients	80	0	4	7
135	Golden Italian	Toppings & Ingredients	80	0	1	9
136	Sweet Potato Curry	Toppings & Ingredients	70	0	2	7
137	Guacamole	Toppings & Ingredients	70	1	3	6
138	Avocado	Toppings & Ingredients	60	1	3	5
139	Cheddar	Toppings & Ingredients	60	4	0	4.5
140	Light Mayonnaise	Toppings & Ingredients	50	0	1	5
141	Smoky Hickory Sauce	Toppings & Ingredients	50	0	7	3
142	Monterey Cheddar, Shredded	Toppings & Ingredients	50	3	0	4.5
143	Pepperjack	Toppings & Ingredients	50	3	0	4
144	Provolone	Toppings & Ingredients	50	4	0	4
145	Swiss	Toppings & Ingredients	50	4	0	4.5
146	Turkey Breast	Toppings & Ingredients	50	9	2	1
147	Oil	Toppings & Ingredients	45	0	0	5
148	Subway Vinaigrette, for 6 in Sandwiches	Toppings & Ingredients	40	0	1	4
149	American Cheese	Toppings & Ingredients	40	2	1	3.5
150	Mozzarella, Shredded	Toppings & Ingredients	40	3	0	3
151	Sweet Onion Sauce, Fat Free	Toppings & Ingredients	40	0	9	0
152	Creamy Sriracha	Toppings & Ingredients	40	0	2	3.5
153	Apple Slices, 1 Package	Appetizers & Sides	35	0	9	0
154	Barbecue Sauce	Toppings & Ingredients	35	0	9	0
155	Sweet Chili Sauce	Toppings & Ingredients	30	0	9	0
156	Honey Mustard Sauce, Fat Free	Toppings & Ingredients	30	0	7	0
157	Ketchup	Toppings & Ingredients	20	0	6	0
158	Pico De Gallo	Toppings & Ingredients	15	0	3	0
159	Sweet Peppers	Toppings & Ingredients	15	0	3	0
160	Sauerkraut	Toppings & Ingredients	10	0	2	0
161	Buffalo Sauce	Toppings & Ingredients	5	0	1	0
162	Carrots	Toppings & Ingredients	5	0	1	0
163	Housemade Dill Pickles	Toppings & Ingredients	5	0	1	0
164	Mushrooms	Toppings & Ingredients	5	0	1	0
165	Parmesan Cheese	Toppings & Ingredients	5	1	0	0.5
166	Tomatoes	Toppings & Ingredients	5	0	2	0
167	Mustard, Yellow or Deli Brown	Toppings & Ingredients	5	0	1	0
168	Spinach	Toppings & Ingredients	2	0	0	0
169	Hot Pepper Relish	Toppings & Ingredients	0	0	1	0
170	Vinegar	Toppings & Ingredients	0	0	0	0

Lowest-calorie options at Subway

Lowest-calorie items	Calories	Protein (g)
Vinegar	0	0
Hot Pepper Relish	0	0
Spinach	2	0
Mustard, Yellow or Deli Brown	5	0
Tomatoes	5	0
Parmesan Cheese	5	1
Mushrooms	5	0
Housemade Dill Pickles	5	0
Carrots	5	0
Buffalo Sauce	5	0

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of Subway, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What is the highest-calorie item at Subway?

Meatball Pizza, 8 in is the highest-calorie item in this ranking at 860 calories (US menu).

What is the lowest-calorie item at Subway?

Vinegar is the lowest in this ranking at 0 calories. The list includes drinks and sides as well as mains.

How many calories are in an average Subway item?

Across the 170 items ranked here, the average is about 302 calories, though this depends heavily on what you order.

Summary

Subway items range from 0 to 860 calories, averaging about 302. Log your order in Nutrola to see the calories and macros instantly.