Subway Calories: Complete Menu Guide (2026)

Calorie counts at Subway range from 200 to 1140 kcal. The lightest item is the Veggie Delite 6" Sub at 200 kcal, while the heaviest is the Chicken & Bacon Ranch Footlong at 1140 kcal.

Subway offers a wide variety of menu items, each with its own nutritional profile. This guide provides a comprehensive breakdown of calories and macronutrients for every item available at Subway.

Which items have the fewest calories?

The item with the fewest calories at Subway is the Veggie Delite 6" Sub at 200 kcal.

1. Oven Roasted Turkey Chopped Salad: 140 kcal
2. Flatbread: 180 kcal
3. Veggie Delite 6" Sub: 200 kcal
4. Chocolate Chip Cookie: 200 kcal
5. Oatmeal Raisin Cookie: 200 kcal

Which items have the most calories?

The highest calorie item at Subway is the Chicken & Bacon Ranch Footlong at 1140 kcal.

1. Chicken & Bacon Ranch Footlong: 1140 kcal
2. Meatball Marinara Footlong: 960 kcal
3. Italian B.M.T. Footlong: 740 kcal
4. Steak & Cheese Footlong: 720 kcal
5. Sweet Onion Chicken Teriyaki Footlong: 660 kcal

How many calories are in the subs at Subway?

Subway's subs range from 200 to 1140 kcal. The lightest sub is the Veggie Delite 6" Sub at 200 kcal, while the heaviest is the Chicken & Bacon Ranch Footlong at 1140 kcal. For the best protein-per-calorie option, consider the Steak & Cheese Footlong with 720 kcal and 48g protein.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)
Chicken & Bacon Ranch Footlong	1140	60	78	68
Meatball Marinara Footlong	960	40	104	44
Italian B.M.T. Footlong	740	32	76	34
Steak & Cheese Footlong	720	24	76	48
Sweet Onion Chicken Teriyaki Footlong	660	10	88	46
Chicken & Bacon Ranch 6" Sub	570	30	39	34
Turkey Breast Footlong Sub	540	8	72	36
Tuna 6" Sub	480	28	36	20
Spicy Italian 6" Sub	480	28	38	18
Chipotle Southwest Steak & Cheese 6" Sub	440	19	43	25
Meatball Marinara 6" Sub	410	18	52	20
Pizza Sub 6"	410	19	42	16
Veggie Patty 6" Sub	390	14	49	14
Italian B.M.T. 6" Sub	360	16	38	19
Steak & Cheese 6" Sub	360	12	38	24
Cold Cut Combo 6" Sub	360	16	38	16
Buffalo Chicken 6" Sub	350	9	42	24
Sweet Onion Chicken Teriyaki 6" Sub	330	5	44	23
B.L.T. 6" Sub	320	14	37	12
Roast Beef 6" Sub	320	7	37	25
Rotisserie-Style Chicken 6" Sub	290	6	35	24
Grilled Chicken 6" Sub	280	4	35	26
Turkey Breast 6" Sub	270	4	36	18
Turkey Breast & Ham 6" Sub	270	5	36	18
Black Forest Ham 6" Sub	260	4	37	17
Veggie Delite 6" Sub	200	2	36	7

How many calories are in the wraps at Subway?

Wraps at Subway contain between 360 and 610 kcal. The Turkey Breast Wrap is the lighter option at 360 kcal, while the Chicken & Bacon Ranch Wrap is the heaviest at 610 kcal. The Chicken & Bacon Ranch Wrap also provides a solid protein boost with 37g.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)
Chicken & Bacon Ranch Wrap	610	31	47	37
Turkey Breast Wrap	360	10	44	24

How many calories are in the breakfast items at Subway?

Breakfast items at Subway range from 410 to 500 kcal. The lightest option is the Egg & Cheese Wrap at 410 kcal, while the Bacon, Egg & Cheese Wrap comes in at 500 kcal. Both provide good protein content, with the Bacon, Egg & Cheese Wrap offering 22g.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)
Bacon, Egg & Cheese Wrap	500	26	41	22
Egg & Cheese Wrap	410	20	40	16

How many calories are in the bowls at Subway?

Subway's bowls have a calorie count of 280 kcal. The Steak & Cheese Protein Bowl is the only option in this category, providing 28g of protein, making it a great choice for a protein-packed meal.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)
Steak & Cheese Protein Bowl	280	12	14	28

How many calories are in the bread at Subway?

The calorie content for Subway's bread ranges from 180 to 220 kcal. The Flatbread is the lightest option at 180 kcal, while the Italian Herbs & Cheese Bread comes in at 220 kcal. Both options offer a decent amount of protein for a bread choice.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)
Italian Herbs & Cheese Bread (6")	220	5	37	8
Flatbread	180	4	32	5

How many calories are in the sides at Subway?

Subway's sides are relatively low in calories, ranging from 200 to 210 kcal. The Chocolate Chip Cookie and Oatmeal Raisin Cookie both contain 200 kcal, while the White Chip Macadamia Nut Cookie is slightly higher at 210 kcal. Each cookie provides a small treat option.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)
White Chip Macadamia Nut Cookie	210	10	27	2
Chocolate Chip Cookie	200	10	28	2

How many calories are in the desserts at Subway?

Desserts at Subway also range from 200 to 200 kcal. All dessert options, including the Double Chocolate Cookie and Oatmeal Raisin Cookie, contain 200 kcal. They make for a sweet finish to any meal.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)
Oatmeal Raisin Cookie	200	8	30	3
Double Chocolate Cookie	200	9	30	2

How many calories are in the salads at Subway?

Salads at Subway are quite low in calories, with the Oven Roasted Turkey Chopped Salad being the only option at 140 kcal. It offers a good amount of protein at 16g, making it a healthy choice.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)
Oven Roasted Turkey Chopped Salad	140	3	12	16

How to track Subway accurately

Estimating portions can be tricky due to variations in preparation. Nutrola is an AI nutrition tracking app that identifies a dish from a photo and returns its calories and macros from a verified restaurant database covering 100+ chains. It also supports voice logging. Nutrola starts at about EUR 2.50 per month with no ads.

How we calculated these numbers

The figures are sourced from Nutrola's verified restaurant database and the chain's published nutrition, based on standard menu portions.

Frequently Asked Questions (FAQ)

What is the calorie count of a Meatball Marinara Footlong at Subway?

The Meatball Marinara Footlong has 960 kcal, with 44g of protein and 104g of carbs.

How many calories are in a Turkey Breast 6" Sub?

A Turkey Breast 6" Sub contains 270 kcal, offering 18g of protein.

What is the calorie content of a Chicken & Bacon Ranch Wrap?

The Chicken & Bacon Ranch Wrap has 610 kcal and provides 37g of protein.

How many calories are in a Chocolate Chip Cookie from Subway?

The Chocolate Chip Cookie contains 200 kcal and 2g of protein.

What is the calorie count for the Oven Roasted Turkey Chopped Salad?

The Oven Roasted Turkey Chopped Salad has 140 kcal and 16g of protein.

How many calories are in a Bacon, Egg & Cheese Wrap?

The Bacon, Egg & Cheese Wrap contains 500 kcal and offers 22g of protein.

Key Takeaways

• The Chicken & Bacon Ranch Footlong is the highest calorie item at 1140 kcal.
• The Veggie Delite 6" Sub is the lowest calorie option at 200 kcal.
• Wraps range from 360 to 610 kcal.
• Breakfast items range from 410 to 500 kcal.
• Salads are low in calories, with the Oven Roasted Turkey Chopped Salad at 140 kcal.
• Desserts and sides contain around 200 kcal each.